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!

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!

LIVESTRONG - Fitness & Dance Carnival

Don't miss this!!

Merry PUSH Christmas! - With 5 days to Christmas Exercise Challenge

Okay! Starting tomorrow, its only 5 days til Christmas! OMG OMG those foods I'm gonna binge this season!

OLIN! so many TARPS (inside joke, long story short it refers to "junk/sugary/sinful/simple-carb packed" foods).

Well, afraid not! As long as you have been following the 5 tips to stay in shape since beginning of Dec and until now, you're fine.

Get presents yo. If you wanna give me something, a pair of 20oz boxing gloves will do, temakaseh!

I already got myself a present anyways, its le Gymboss. Essential stuff as a BodyRocker ;)

BUT, that's not all. I'm here to give an extra top-off exercise challenge (meaning, if you do your regular workouts, this will be an add-on to it. ESPECIALLY for those who don't exercise at all, you gotta try this.) Work for it! So you can enjoy your jolly Christmas meals!

Let the countdown begins -

5 Days Exercise Challenge! No equipments! No Excuse! Just YOU

20th Tuesday Exercise:

High-knees 100 reps (50 each leg)

Beginners can march without jumping, but get your knees up!

One leg wall-sit (each leg 1 minute)

Beginners can start with both legs supporting. Try do 2 minutes with a short break in between.

21th Wednesday Exercise:

Lunges 50 reps (25 each leg)

Beginners just do step-by-step lunges. Normal do jump lunges. Advance can add-on weights.

 Squat (2 minutes, stop your timer if you rest then continue the timer until you get a full 2 minutes thigh burning!)

Important note: Make sure you're sitting back while you knees don't pass your toes.

22nd Thursday Exercise:

Side jump lunges 100 reps (50 each leg)

Beginners don't have to jump, just step side to side touching the floor as fast as you can.

 Alternating side planks 50reps (25 each side)

23rd Friday Exercise:

Mt.Climbers 100 reps (50 each leg)

Sprint, hop, twist. You name it, variety mt.climbers are sweet. But if you're starter just stick to the basic running climb.

Tricep dips with alternating legs up 40 reps (20 each legs) - Dip as you place your leg back on the floor and go back straight while switching the legs.

Beginners - you can dip just a little, or do a regular tricep dip like the following using a chair/bench/something equal to sitting level.

24th Saturday Exercise (Its Christmas Eve!):

JOIN PUSH CLASS for 2 Hours!


10am -12pm at CRUZ FITNESS & Fight Studio.

And for those who can't make it, do the following - Time for some abs action. psst, PUSHers, if we have extra time we'll do the following ;)

Toe touch crunches 100 reps

Plank for 5 minutes (including rest, but please keep your rest to a minimal)

Beginners can do this. Oh no you didn't, fitness junkies, please do the normal ones i.e. on elbows.

I used Zuzana as workout demonstration for this blog. However, as soon as I get on a good smart phone, I'll post workout as myself mmkay? Let's make it 2012 resolution ^_^

So what about 25th Christmas ?????

Freestyle 100!!!!

Wait, what? Yes, you can choose a form of exercise to do it on a 100 reps. Example - 100 Jumping jacks, 100 Burpees, or 100 of any above exercises I've mention.

Run, Santas, Run~!

 Or a 100 meters sprint. Be creative.

Most importantly, you enjoy your Christmas. No guilt on cookies, pastas or fruit cakes, oh puhlezz be jolly. However, always keep in mind, don't overeat. I mean, its obvious when you feel full right?

 Just stop it and go sing some Christmas songs or shake it off.

 Here I sign-off from the post.

Merry Christmas!!!

December Jolly PUSH: 5 Tips to get and stay in shape!

 December is approaching and we're just a month away from 2012.

Is getting 6 pack one of them? ;)

 So, what do you want for this Christmas or wish to accomplish before 2011 ends?

Don't just conclude "2011 SUCKS" yet coz shit happes and just because its near to the end but doesn't mean its over. Appreciate it and strive for happiness and goals!

Its still possible to get into the fitness vibe. So now I have a captain obvious few simple tips for you to stay in shape throughout this jolly and happy season.

Tip 1: Get a shovel and start digging out the snow. Heh, Just kidding! Lulz. Get enough SLEEP.

Yes, you heard that! Not only it gives your body rest but it is also essential to good health and weight loss. When you sleep, your body produces a hormone call leptin, which plays an important role in energy intake and use of it, thus, relate to fat metabolism. If you don’t get adequate sleep, the amount of leptin produced may not be enough to control the appetite effectively. Lack of sleep can also cause the production ghrelin, a hormone that can increase appetite and may cause overeating. You don't want this to spoil your plan in keeping that smexy body.

Random cute white girl model found on teh internut: "I can has shovel snow as ma workou- Mother of Gawd...Jna... YUNO snow in KK?!"
Me:"STFU and squat!"

Tip 2: Interval Trainings. BOOYAH! Come join PUSH class aight!

Been there, done that. One of the most effective fat burning workout is using interval training, especially when the exercises incorporate with plyometrics and explosive body-weight movements. Let me introduce one of the most basic example of interval training call the Tabata training. It's only 4minutes, you just need to set 8 rounds, each round 20seconds of interval with a full intensity workout then 10seconds rest then follow by another 20seconds intense workout, then 10seconds rest and so on.. The exercises? You can just jump rope, jumping jacks, mt.climbers, push-up, squats, sprint etc. You can make it as variant as possible! Seriously, come join PUSH class, you can hear your fats crying, literally.

Lean Santas doing some jumping jacks shatz, what are YOU doing?

Tip 3: Weight-training. Dumbbells, Kettle-bells, Jingle-bells, just-grab-something-with-weights.

B*tch, please. I just gotta tell all the ladies, girls, women, DO NOT BE AFRAID OF WEIGHTS. You can be afraid of me typing with CAPS but I swear weights is your best friend for shedding those pounds, sculpting you a sexy slim body. Grab some water bottles, shove books in your backpack and wear them while training, take your food cans, use them as weights and start! Start with light-weight, then work your way up to heavier weights. Let me tell you, heavy weight trainings the best to get lean and mean. Not bulky, you have no testosterone no matter how many times you watch The Expandables or Chuck Norris' movies.

What it says.

Tip 4: DOWN WITH A HYDRANT OMG I'M SO THIRSTY. Yes, Drink your water.

Your body, is made out of 75% water, include those in your muskels (muscles). After all the sweaty trainings, or even having your rest day (tell me, you urinate, right? right?), rehydrate yourself. Tea, coffee, juice, soda and all that sugary shatz doesn't count (exceptional to those serve as post-workout energy drinks). You gotta drink your pure water, be it reverse osmosis or purified or mineral, down that water, LIKE A BOSS.

*Gulp gulp gulp gulp* This is one intense workout too!

Tip 5: Eggs, meat, bean, whey, soy, casein,........ EAT MORE PROTEIN LAH!

AMINO ACIDS POWAHHHH!!! Not just building and repair muscles-bones-blood-body organs, but it also speeds up metabolism! Whether you're taking it from food or direct supplement, make sure you get just enough protein (not too much, otherwise got wasted. You know, the "meanwhile... in Africa..." thing). Also, it makes you fuller! Try adding more protein and cut back on carbs (carbohydrate) if you really wanna shed off those pounds of fats and get stronger at the same time.

Protein goodness

There are my simple 5 tips for you. If you're already doing it, good job, REPEAT!

P.U.S.H Interval Cardio Training DECEMBER Schedule:

3rd Sat - 1pm - 2pm (1hour)
4th Sun - 11am - 12pm (1hour)

11th Sun - 9-11am (2hours)

18th Sun - 2pm-4pm (2hours)

24th Sat (Christmas Eve)- 10am-12pm (2hours)

Monthly fee - RM100 / Student RM80
Walk-in - RM15 per hour (2 hours class RM30) / Student RM10 per hour (2hours class RM20)

Looking forward to train you!!

Weather ain't stopping us training

Last Saturday, there was rain and flood in the evening.

Courtesy from The Star.

But that didn't stop P.U.S.H-ers and Alpha Wolf gang to workout.

I only can testify this by writing, as the rain and wind were too strong for us to take any pictures during our WON'T BACK DOWN bootcamp workout of the day. Although some of the workouts cut-short, but you will be amazed that they still continue with the workout while rain arrow piercing through the skin.

Julian's first time joining the bootcamp and this is this his comment.

Too bad my foot hurt that time it stop me from the workout, but still got soaked in the rain and it added more pain to my feet. But it was just temporal, I'm glad I made it there to just witness this bootcamp.

Mom said I could have just gone home earlier (no electricity at my housing area anyways) to avoid all the flood.
But no,
I waited,
stand with the packs,
won't back down,
shivering in the car.

Highlights of AFTER the workout:
Kevin's car got stuck in mud, extra workout for the guys to pull it out.
Some people got stuck in flood and have to wait for the rain to stop and water drain out abit to drive back home.
Faye, CRUZ Fitness owner, wheels came off while on her way home and can't help but to wait in her car shivering cold.
Me, stuck in some flood area but not for long, got home, no electricity, shower cold water like BAWS (boss) and have romantic candle light dinner.

Despite all, we've shown that it is absolutely worth to attend this day's bootcamp instead of regretting.

Hope our wolf pack attitude inspires you to live a much fuller life!

"Pain is temporary, quitting lasts forever." Lance Armstrong

Moar BOOTCAMPS!

Alpha Wolves

Here we go again! Le Alpha Wolf bootcamp on 12th November . 4pm-7pm, 3rd Beach.

Ian briefing for workout of the day.

Run lin c run!

Burpee broad jumps

While doing the burpee borad jumps, partner has to squat throughout until they reach back.

Crawl crawl!

50 reps crunches, go!

Fireman's carry

Donut flips is a must! I did 50 flips of a 40ish kg tyre.

 Bootcamps For Private Group, Schools and Companies fitness packages are also available. For more info please check with CRUZ Fitness & Fight Studio @088-779977

P.U.S.H. Classes are usual for November:
Saturday 10am -11am
Sunday 11am - 12pm

But it will be a different schedule for December, please go to our facebook page for details.