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!

Kuching Trip - SS Fighter Gym & Studio 23

Was in Kuching from 8th - 12th June for Kyan!me (an anime, comic, games, and Japanese cultural convention, which some of you wouldn't be surprise of me attending this type of events since I have the essence of geek in me) over the weekend.

 What to do on Monday? Well, Julian (my Muay Thai coach), Fara (the wife) and I (okay, light bulb not intended zzz) decided to pay the local gyms a visit.

 First one was SS Fighters Muay Thai Gym.

Kids showing off because they can. lulz.

  Gotta love the kids, there wasn't any trainings going on at the moment but these kids were doing their own training. Well, actually they started showing their muay boran skills and muay thai techniques when we were around to check out the gym. Seems like intentional. So cute, lulz. I'll be teaching kids muay thai soon anyways so am starting to enjoy the view of it. =)

Studio for dance classes, etc.

Pretty decent retail stock display.

 And I got myself a tank top.

 They have machines for cardio and strength training as well.

Now move on to next visit, which we also tried their classes. So happen that Julian knows Reuben, who is also Aikido instructor (from last year's Kyan!me, they did a demo for the event) + Crazy Monkey Defense trainer, who is kind enough to brought to his regular training ground at Studio23.

Julian and I join Reuben with Crazy Monkey Defense and Brazilian Jiu-jitsu class instructed by Albert while Fara join the belly dance class taught by Albert's wife. I gotta say I enjoy every bit of it!

Albert giving demo, pointers on technique before starting.

 Clean, ventilated, minimalist, feels like "home". PINK KETTLEBELLS.

 A very patient and clear delivery of techniques teaching by instructor. PINK KETTLEBELLS

Friendly members. My training partner Joey (then found out apparently we have the same name, at least we both have our own nicknames too =D), is really helpful and willing to be patient on bringing me into this sport since I'm really new to it. I love the fact that she always give feedbacks on the moves and get it right. PINK KETTLEBELLS

 I decided to save rolling until my next visit after I polish abit on my grappling first.

They also have some interesting workout challenge on board.

 Did I mention they have nice looking PINK KETTLEBELLS?

Lol I love the name.

Group pic with the bunch. Awesome people. Pic taken by Fara.

Besides the food, I think Studio23 became one of the reason why I love Kuching. There's various things I love about Kuching but I'm saving that in my personal blog instead.

So if you ever step food on Kuching, either business trip, study, vacation, or settle down and looking for a place to train I highly recommend these two place for you to check out.

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!