ISKA Kickboxing/Muaythai Instructor Course Level 1 & 2 2012

Last week I went to Borneo Combat Gym, Labuan, for my ISKA Instructor Course - Level 1.

ISKA level 1 Instructors, batch 2012. (L-R) Coach Jacky, Sharon, Wong, Myself, Nate, Master Khoo (our trainer who is Asia's ISKA representative and owner of TNTKickboxing), Sid, Alvin, Adey, Calvin, and Aaron.

It was a tough and challenging course requires alot of physical and mental focus.We all came from different background, places, and objective to get this course perhaps. But one thing for sure about us that we never quit.

The course started off with the most basic part, to do handwraps by yourself and to teach others. We also receive a pair of free handwraps of Master Khoo's brand - Red Dragon.

Besides being a coach, we also get to play as a student. Having an adequate amount of stamina is not an option.

Despite being scolded hard by Master Khoo, all of us endured and passed the test.

He may be strict, but he's a very fun guy. Most importantly he really help us by sharing all his experiences as a coach and showed us the essence of being a good coach.

And I was told to be the first female in Sabah to get certified as a ISKA Kickboxing level 1 coach.

Coach Alvin gave me a present, sewing it on my Fairtex muaythai pants :)

This course had not just improve my knowledge on new class syllabus and techniques but also help me discover and bring out the energy from within. It has been a self-improvement and will continue as a life learning point.

Coach Julian and Randall went for Level 2 upgrading after my test the next day.

Much more harder than Level 1, I better keep in mind before going for level 2 next year.

And they (Level 2 participants) all passed too! Plus, Coach Alvin just got his Level 4, which means the next upgrade would be train and evaluate by him.

Kinabalu Fighters team with Master "Red Dragon" Khoo.

Would like to thank everyone who supported me since I became a Fitness Instructor. You guys, from all walks of life, are true motivators.

I look forward to my upgrade in the future, as for now, continuous improvement! Here I come!

Performed Wai Kru at ASBA Gala Night

Kinabalu Fighters was invited to perform and represent the art of self-defense at ASBA (Art, Style & Beauty Activist Association) Glitters & Glamorous Gala Nite 2012 at Shangrila's Tangjung Aru Resort.

 Offered a booth as well to demo our specialties =)

Datuk Hjh. Azizah, The Minister of Consumer Welfare and Community Development, graced the even. Even herself tried out punches with Coach Julian (in top photo grid). Other guests tried out as well (as shown in bottom grid in the above photo).

 There were also other booths as well:

Jeffie Jeff Make-up, events and stage performance services.

UniqueBakez

Victoria Jackson, cosmetics.

 I went to perform Wai Kru for our performance slot, while my other coach, Randall, and Daniel (long time KF member & fighter) performed Muay Boran.

My outfit:

Hehe kap.

FairTex MuayThai pants. A generous gift from my partners - Coach Julian and wife, Ms.Fara. Love it to the max!!

Ms.Fara's pink FairTex gloves for the performance.

 Le Performance!!!

Derp WaiKru

Coach Randall and Daniel doing Muay Boran

Awesome KF Team. Can't I just change my signature pose? Boring me =P

 It was a great experience and we got positive feedback from the crowd. Most important thing is we enjoyed it.

So, besides coming to the gym to try out our free class, you can give us a holler if you intent to have us to perform Wai Kru and Muay Boran in relation to events.

Oh and..... *kof kof kof *

 Morning Belly Dance classes coming soon? This August, stay tune...

Ladies Self Defense & MMA Seminar by Coach Antonio Battistessa

Hola fit and sexy readers! KinabaluFighters gonna held a LADIES SELF-DEFENSE Seminar.

Do spread this news around especially those free on 4th & 5th August. Your girlfriends, mother, grandma, sisters, relatives, wife (wives, kof*), ex (yea if you're still cool with them), you yourself perhaps and any ladies you cared for.

Below is a long overdue post, as I had my first MMA (Mixed Martial Arts) seminar with Coach Antonio from Italy.

Using boxing gloves to "throw" at your partner. What's this for?

 In this seminar, I learn alot of practical things about MMA especially when it comes to real self-defense situations.

It actually makes you realize how accurate and strength you put in your punches.

The take down.

In white rash guard is Azrin, the assistant of the day.

 Antonio taught ways on how to take down on a bigger guy, even with this petite frame and lower strength.

Ground and pound

Serious stuff.

I have to admit it was awkward at first when I did my first ground training with AJ Pyro and BorneoTribalSquad during an MMA training earlier this year.

Then, I became fascinated after trying out CrazyMonkeyDefense and Brazilian Jiu-jitsu at Studio23 by Albert and Reuben.

Yep, alot of body contacts. But I'm glad our gym is clean everyone trains hard and seriously. Like, seriously.

Ladies, as for the seminar - fret not. I'll be there assisting Antonio as a demo "dummy" so even there's extra participant I can fill in the odd numbers as well =)

Kinabalu Fighters, graffiti art by CrackoArt.

Oh and psstt - Something delicious cooked up by CoreFitness leaked by Sam's tweet himself and not official announce on Corefitness FB page yet.

So if you're interested in the gym or existing member who wants to extend your membership, you know the drill.

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!