PUSH to New Year Challenge

I heard you fitness junkies love partying, so I put a workout in your party so you can workout while you partying.

You start today, by repeating this workout until New Year's Eve.

Do a 50 reps of jumping jacks as warm-up then proceed to:

Workout 1: Pedulum side kicks x 30 reps

 You will be in the position as above and as you alternate to the other leg, you will do a slight jump. For beginners you may do step-by-step movement.

Workout 2: High knees x 50 (25 each leg)

Repeat these two workouts 3-6 rounds as a circuit. You may time yourself to track your 3 days progress.

Good luck! Wish you had a great 2011 and a Happy New Year 2012 in advance!

Stay healthy and fit into another awesome year of 2012

Happy Holidays! Welcome 2012 - Weekend break Notice

 Here to wish all a Happy New Year and Holidays in advance.

This week's notice:
NO PUSH class for 31st Dec 2011 - 1st Jan 2012

Although there won't be PUSH class, please do some exercise and eat right to kick start. It's time to review your current fitness goals and setting for next year.

Some tips to help you setting next year's fitness goals:
1. Lean Body Lifestyle's setting SMARTER goals.
2. Do HIIT as a challenge if you've been doing long hours cardio and see no difference.
3. Look for me at CoreFitness if you're interested in membership and personal training. I will be a full-time personal trainer there starting 3rd January 2012. I'm very grateful for this opportunity to join the Energy team.
4. Join Cruz Fitness + Fight Studio, Putatan especially if you stay around that area. You may consult gym owner, Faye, and the rest of the instructors there.

Next post, I'll blog about my fitness goals here for 2012. A tease - one of them is to become ACE certified personal trainer by graduating from FIT Malaysia.

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!!!

Jna, why become a trainer?

Tuesday, I had my first trainer session at Core Fitness and today the second along with two new PT recruits, Konea & Li.  You must be thinking "Wait, what? CORE FITNESS?!?!"

Okay, no surprises. Next month (year), officially will become a Personal Trainer at Core.

I'm so damn excited, I don't know why. Perhaps, its the passion that kicks in.

So as to relate to the title for today, Sam (Core's Managing Director) throw a question for us to ask OURSELVES - Why become a trainer?

This is my answer: I want to train people because everyone deserves to be fit.

It has now, become my life purpose.

 Very grateful started off as a PUSH Instructor at CFF and moving on to grow more at Core to help build the fitness industry in KK.

No worries, PUSH classes will still be available at CFF during my offdays at Core, no matter how busy I will be (I will still be teaching part-time 1 subject at Pine, my current job as a lecturer, which I left full-time to go into fitness). Lecturing is awesome, I figure since at my current age I should explore more on other kinds of passion, which obviously fitness plays a major role here.

Alright PUSH class for this weekend!

2 Hours Special Series - Station Circuit 33 & HIIT it!
Sunday 2pm-4pm 



18th December 2011

Come soak in sweat, feel the burn, and get fitter! All at Cruz Fitness + Fight Studio, next to KFC Putatan.

First week happenings in Cruz Fitness

How's the first week treating you?

Announcement: this week for PUSH Training -
Class will be on 11th Dec, 9am - 11am (2Hours) - Jack it up!

Let's introduce what happen during the first week at CRUZ FITNESS & FIGHT STUDIO, Putatan.

Julian's Kickboxing class

Practicing round-house kick.

 Ralphael's Muay Thai class

"Mountain climbing" technique.

Ralph teaching Kevin the Wai Kru.

 Kiddies Holiday Fitness Dance by Cherylanne.

Dance dance.

Stretchhhhhh

BZ! Dance Body Fitness by Jane.

PUSH class by yours truly.

Misc activities

Bootcamp instructor, Ian, helping Julian with some weight training.

Faye doing her own workout.

Ian also help me with weight training.

Smiling and glowing faces after workout ;)

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!!

First Brazillian-JiuJitsu Challenge Event in KK

I herd u like grapple grapple, teehee.

Come and witness, or join, if you dare. Check out their FB event page (CLICK HERE) for details.

First in Malaysia, brought to you by Core and BJJ Borneo.

PUSH Announcement:

 26th & 27th November
Saturday 10am-11am / Sunday 11am-12pm

December Schedule (special schedule month):
3rd Sat - 1pm - 2pm (1hr)
4th Sun - 11am - 12pm (1hr)
11th Sun - 9-11am (2hr)
18th Sun - 2pm-4pm (2hr)
24th Sat (Christmas Eve)- 10am-12pm (2hr)

You may start signing up for December class at CRUZ Fitness & Fight Studio as member and grab limited stock of CFF T-shirt. RM100 per month / Students below 21 @ RM80 per month. Walk-ins RM15 per hour (so for 2 hour classes you'll be paying RM30).

Grab it, first come first serve.

Alpha Bootcamp:
26th November 2011 Saturday
4pm at 3rd beach Tanjung Aru.