PUSH Fitness Class is BACK! Now at Kinabalu Fighters!

  After a few months of on and off classes, am SO GLAD to have PUSH class up and running again!

Thanks Leanna photography and team. Skin looks so smooth here lulz.

 I never thought (or maybe subconsciously I did. Thank you, Jna's thoughts, muaks muaks muaks.) that PUSH would have expand in collaboration with Kinabalu Fighters Martial Art & Fitness (Kinabalu Fighters Club, then, fight club that I train Muay Thai with).

Besides PUSH Classes, also will teaching Ladies Kickboxing, Kids Muay Thai and Relief & Recovery Stretch. All officially up and running by next week!

Ladies, what are you waiting for? No guys, no worries on touchy touchy!

Flex. Don't just cardio and/or bodybuilding.

We also offer private training 1:1 or group. If you like me to train, I'm free to do so on weekdays in between my classes i.e 1pm - 5pm.

Weight lost, shape up, low impact, muay thai basics and also lifestyle motivation

Oh, and I might introduce pilates class since I had my first pilates workshop with Yuen at Borneo Fitness Academy.

Thank you, almighty God. Thank you, Jesus. Thank you, Kinabalu Fighters! Thank you, Julian! Thank you, Fara. And Thank you, Nex. Thank you, Borneo Combat Gym. Thank you, coach Alvin. Thank you, coach Randall. Thank you, awesome mummy (she's so supportive, I LOVE HER)! So grateful that these are my awesome partners now. Its all happening!

 I'd also like to thank Cruz Fitness & Fight Studio (especially miss positive Faye and the fitness junkie bunch) for being the first pioneer to have PUSH class and also Core Fitness (awesome bunch of ex-colleagues) the opportunity to learn and experience personal trainer.

Here is your gift =)

Also gratitude shout outs to those who inspired me on many other aspects of fitness/sports:
 Massy on running. Despite I hate it so much, I ran my first 10km on BIM2012.
 Sakuya on resting. Yes, my chu, the importance of rest!
 Kyo aka MILKSHAKE on weight training.
 Ian aka Mr. Partehhhhh on strength training.
 Alpha Wolf Bootcamp BRING IT ON RAWRRRRRR.
 My previous CoreFitness client, Jiha, who lost over 10kgs during training with me and now still continue with a fit n healthy lifestyle. I'm waiting for that treat you promise! ;)
 My current clients - you know who you are ;) all of you are sunshine to me.
 And all of you awesome friends who encouraged and supported me.
 Also readers who appreciate my blog posts.

Learning and sharing fitness to the community has been a wonderful journey and I am continuing to do so. Time for local community to get fit, healthy, prosper, happy and love life!

Exercises recommend for PC Gamers

This is not any fitness genre game for fitness consoles that I wanted to introduce, but some simple exercises you can do during your time sitting your ass - playing game (especially), surfing or watching movie.

Huh....uh... U mean I can get in shape too while farming and pwning shiznitz in WoW?

Yes, derp, you can. Geez, thanks to your excuses so I can post this.

Do...I ..even...have.. to... lift?

 Well, adding-weights are highly recommend but I'm going to explain bodyweight workouts so you have no excuses.

Well, you may not be this hardcore but still a great idea tho.

Start the game: Warming-up

*Clicks <Game of your choice>* - When the game loads, take this time to do your warm-up. If you're installing you can do more reps.

Diablo III gamers get this.

Or you're just waiting for the server to come back up.

 1. STAND-UP and SIT DOWN. 25 Repetition.

Just stand up and sit back.

Seriously, the.SIMPLEST.FUNCTIONAL.workout.evaaaaaaaaaaaaaaaaaaaAAAAAAAAA.

Simply just stand-up, sit and once your butt touches the chair and stand up again. Repeat.

Try doing this with your maximum agility for 25times. If this haven't got your heart beat pumping faster, did you sold it off to the devil or something?

2. PUT YO HANDS UP IS THE AYER. Punch the air 50-100 repetitions.

Ayer Ayy Ayyer~

This is an awesome shoulder conditioning workout that I learn from Julian, my coach for Muay Thai. You'll get tone delts and arms with this.

 We (Kinabalu Fighters) usually do 100 punches for 10 sets plus a 10 push-ups in between so that makes 1000 air punches and 100 push-ups. Yes, its brutal, but great way to build strength and conditioning.

Easy/Normal/Hard mode? Friends, where are you?: Exercise while choosing/waiting/deciding

Meanwhile, while you are waiting for your friend to login /looking for one to form a proper party/deciding campaign or level/creating characters (yes, who knows this workout helps you brainstorm abit on your character features) etc etc. Just-do-this at the beginning of launching your game! They make absolutely great interval workouts.

3. SEATED CRUNCHES. 30 Repetitions or 1minute.

Work ma abs

Seems easy, huh? Do it nao! Just raise both legs along with the knees up and put it down. Pull your stomach walls in tight while you do this, make sure you still can breath normally though.


Cinematic scene/Cut scene/ Next level- BORINGGGGGGGGGG: Exercise while loading.

Okay then, her comes the more challenging workouts you do while loading or cinematic scene that you don't wanna miss... or its just plain boring but you can't skip. Then this workouts are perfect for you.

4. PUSH KICK - THIS. IS. SPARTAAAAAAAAAAAA 20 Repetitions and above, depending on how long your load's gonna be.

PUSH KICK. Yet another matial art/kick boxing inspired workout.

Basically you can ignore the first picture, you can go straight to picture 7 and kick out your foot and alternating.

5. JUMP SQUATS - 20 Repetitions.

This is another great exercise for in-between game loads and leveling to do. Push away your seat and do some plyo so you can burn some fats off your asses.

 I did this during a Left4Dead2 Co-op campaign when we reach each Safe Room.

Francis approves.

Okay.jpg I just got PWNED: "Punishment" that helps you

Ouch, do I have to get punished?

You're lucky, this punishment reminds you that you still lives. In games you can re-spawn/restart/replay. Try do that in real life.

6. PUSH-UP, plain classic push ups. 5repetitions, slow and steady.

Classic ol push-up, great way to get my ass off the chair for awhile.

 Just 5 repetitions, how kind you want me to be?

VICTORY/All your base are belong to Jna- i mean us/OWNING/GG: Finale exercise

Dip those victorious tricep muscles.

7.TRICEP DIPS - 30 repetitions (try doing 10 reps in one go/set)

Basically move your butt off the chair away to the front with your arms back straight supporting on the chair. Then dip down til your arms go 90 degree angle like the picture and push yourself back up to until your arms straight. Then repeat until you finish your reps.

These exercises are also good on its own, combine them to make a great workout and it doesn't take long!

GTG KTHXBYE * OFFLINE *:Cooling-down

Stretching is important for muscle recovery, unlock flexibility achievement too.

Try staying in these position and hold for at least 10 seconds (best 30seconds) with calm breathing.

Okay, maybe not this one. LOL.

If all fails...

On second thought...

Hope this is helpful for you PC gamers/desk-job users who need to get it moving. Start now!

Train with former Rajadamnern Champion at Borneo Combat Gym

 Last Saturday went to Borneo Combat Gym with Kinabalu Fighters members for a training session with Surin Sasiprapa, a former Rajadamnern champion from Bangkok, Thailand.

Rendell wrapping up.

Rendell, ISKA kickboxing trainer also went with us to BCG. He was "raised" and trained by BCG and currently an instructor for Kinabalu Fighters club.

Ian (blue shrit) and Casmir (orange shirt) wrapping up.

Ian Jj offers freelance personal training as well as bootcamp trainings. Casmir is currently an active member of Kinabalu Fighters.

Ezekiel

Ezekiel is a member of Kinabalu Fighters and also trains with BJJ Borneo Academy on Brazilian Jiu-jitsu.

Derp face. This is just after warm-up and stretches.

Kids kickboxing training.

Pull for fun after training. Yeah, "fun". lulz.

Aunties train kickboxing too! It was custom to lower impact with same intensity training.

Good for muscle sore prevention.

Ready for spar?

Seems ready.

Meet Bulgi again, hehehe. Thanks to strength training, seems much easier to carry you now.

Another fruitful meaningful trip and fellowship with Alvin aka Poseidon of Borneo Combat Gym is always great.

Surin, looking good in pink top. And Alvin, looking ripped.

  Don't miss out your oppurtunity to train with Surin, as he will be at BCG until end of this month- May 2012. Both group and/or personal training available.

Lovin this fleece jacket.

 Check them out.

Borneo International Marathon 2012 & Healthy foods

Last Sunday was my first time joining a 10KM marathon.

 I did mentioned that it was one of my resolution this year is to hit a first full blast 10km run, even though I HATE running so much (still the worst IMO til this date, LOL).

The evening before the race, I decided to make myself some salad to compliment my plain pasta.

Japanese cucumber, tomatoes, and lettuce.

Make  big bowl so my family could enjoy it too.

Toss together with lime juice, sesame oil and black pepper. Also added small amount of Splenda to taste.

 Then woke up at 2:30am for a pre-run meal

Rolled oats, bananas, and cranberries

 When its about 6:10am (6:15am is our starting time), guess who we met?

JJ, Ean, Cassie and Rica joining 10km too.

The Hitz.fm Morning and KK crew.

Yay for self-portrait mode on Galaxy Note.

 Runnnnnnnnnnnnnnn

This the beginning, I had to take off my buns as they are starting to fall off as I increased my pace. Picture credits to Totoy Yapp

 I wanted to go under 1hour upon reaching the finishing line but....

Notbad.jpg

 Close enough... and extra 4minutes and 24seconds.

Muay-ing time!

Lets just say my post-meal wasn't too "healthy" to show here hehehe but you may check it out at my personal blog for BIM2012 post later.

 Considering a half-marathon next year, but I got to beat my best first, which is under 1hour for 10km still.

Just want to make a final clarification again, the fact that I still HATE running. Lmao. Now back to good old intense interval training.

Looking forward to continue this awesome month!