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!

Ladies Self-Defense Seminar

 Its happening again!

This post is to cover what we have learn from the seminar with Mr.Antonio on 5th August.

Dance! No, its a way to pull your hands off from bad pplz.

KICK!

Knee in the groin.

How to get out from a mount. P/S: My mom is FABULOUS behind there.

ROLE-PLAY criminals.

You get to apply whatever you learn to escape.

You never know when self-defense is necessary, so better to have it than to use it without having it.

If you wish to join, please contact us ASAP to reserve your space.

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!

PUSH Food: Pumpkin Oat Protein Pancake (Easy to make!)

Just want to share this recipe that I came out with spontaneously since my mom had some extra pure pumpkin puree that she steamed, soften and mashed.

 Quickly, I thought of making pancakes.

LOLWUT PANCAKES? Isn't it SINFUL? Well, I'm not a fan of obsessing with defining between "heavenly" and/or "sinful" foods but what I do know you need to eat CLEAN to get for a healthier lifestyle.

Clean eating

 You know, wash your hands before eating?

Alright, the following are the ingredients you need for making this pancake:
1. Pumpkin - DUH. About half a cup, boiled and mashed.

2. Oats - 3/4 cup of cooked oats, doesn't matter if its instant or rolled oats or bran, I like it chunky so I used rolled oats. I used microwave to cook it by adding water about 2minutes.

3. Eggs - I used two whole eggs, if you're concerning about cholesterol and stuff you can use about three egg whites.

4. Sweetener - You may use whatever sweetener you're comfortable with - aspartame, molasses, honey, stevia, even brown sugar. I personally choose sucralose as it taste nearer to normal sugar and still low in calorie. I use a few packets of these.

Then mix all the ingredients together to make the pancake batter. After that, its all similar to how you prepare normal pancake. Heat the stove, add abit of oil to the pan (you don't need if you're using good quality non-stick frying pan), place batter, leave it covered with lower medium heat for 2minutes, flip it over and cook for another 2 minutes then.....

Wala....

Well, doesn't look appetizing but I can assure you that I taste better than it looks.

You may use cooking spray or olive oil, but I used normal hydrogenated palm oil because like I said, I'm not particular of macronutrient nazi here. But I would recommend coconut oil if you have.

Do let me know if you tried out and how it turned out for you, how you have better recommendation. Will post fitness foodie recipe every now and then ;)


Now, excuse me, I'm switching my intensity mood to "GAMER MODE" because of...

Next post gonna include some exercise you can do while gaming... stay tune.

Motivation, GET YOUR GAME GOING.

No matter how "positive" a person is, you know somewhere in your life while pursuing your awesome dreams that will eventually turn into reality, you need a little help of it.

 Its call MOTIVATION. I'd have to admit I requires motivation to go on.

 Well, not just in workout or exercise but in life! Here are some of my favorite sites/Facebook page that provides awesome motivation that could possibly bring yourself closer to pursue your goals/dreams/resolution and about anything you want.

1. Cut and Jacked

My favorite, especially when it comes to their FaceBook page with motivational posters.

Wow, excuses, you even have one?

 2. Reality of Healthy

This tumblr blogger post motivational quotes that is interesting enough to give you some realistic advises and/or, perhaps, reminder (in my case) that really helps one at a time.

SMILEEEEEEEEEEEEEEE =)

3.Live Life Happy

Simple text with vibrant, mood cheering quotes that could uplift and pat your back when you face difficulties or people letting you down.

Being yourself is never overrated. Like, seriously.

4. Bodybuilding.com

Awesome physiques transformation an interview have really motivate oneself. Check out their before and after photos!

Ectomorph, you say?

Hope "liking" and/or check out these sites really helps motivate on whatever you're doing or going after.

As for me, I'm motivated by this now.....

llololoolololol

I remember seeing this poster during college days when I'm with my roommates - Hana and Joanna (Chin) we had a great laugh. Now to think about it, this actually applies at times ;)


Sometimes taking pics of myself doing exercises that are difficult at some point of your life gives you that self-accomplishment to help push yourself further.

My full bridge gets alot of "motivation" going.

Round house kicking with Kinabalu Fighters, the most awesome kickboxing club.

What drives you?

 One last thing of this post, DO hang out with similar minded people that pursues similar dreams as you will find it more motivating to be closer to your goals.