Feb 27 - Mar 3- 2012

Mon 0830- 0930hrs Jalan Lembah Permai ,Tg Bungah

Mon 1830-1930hrs Crystal Point ( Bukit Jambul)

Tues 1830-1930hrs Youth Park

Wed 0830-0930hrs Jalan Lembah Permai ,Tg Bungah

Wed 1830-1930hrs Crystal Point ( Bukit Jambul)

Thurs 1830-1930hrs Youth Park

ATTITUDE - Frenchman, 100, sets record for one hour cycle

AIGLE, Switzerland (Reuters) - Frenchman Robert Marchand entered the cycling record books in the one-hour event on Friday, three months after celebrating his 100th birthday.

Marchand rode 24.251 kilometres around an indoor track to establish the first-ever hour performance in the 100-years-plus category.

"I could have gone faster but I didn't want to," Marchand, who was given clearance by his cardiologist in France before making the attempt, told reporters at the International Cycling Union (UCI) track in Aigle where he spent a week preparing.

"I'm not playing at being a champion," he said. "I just wanted to do something for my 100th birthday."

The UCI had already said it would recognise the record, meaning that Marchand had to undergo a doping test after completing the event.

An amateur road racer, Marchand competed in the Bordeaux-Paris race at the age of 90 when he completed the 600 kms in 36 hours.

In the last few years, he has eased off, restricting himself to rides of less than 100 kilometres in a day.

Marchand said his biggest challenge was getting used to riding on a track, something he last did in 1937.

Source : http://thestar.com.my/sports/story.asp?file=%2F2012%2F2%2F18%2Fsports%2F20120218090548

Resilience Fitness Tip 

COMMIT TO YOUR GOALS

There are no halfhearted champions - Ordinary people with commitment can achieve extraordinary results !!

BOOTCAMP SCHEDULE - 20th - 26th of Feb 2012

Mon 0830- 0930hrs Jalan Lembah Permai ,Tg Bungah

Mon 1830-1930hrs Crystal Point ( Bukit Jambul)

Tues 1830-1930hrs Youth Park

Wed 0830-0930hrs Jalan Lembah Permai ,Tg Bungah

Wed 1830-1930hrs Crystal Point ( Bukit Jambul)

Thurs 1830-1930hrs Youth Park

Switching to diet drinks can help you shed 5% of your body weight in just six months

Ditching sugar-laden drinks and switching to either slim-line versions or water can help dieters shed up to 5 per cent of their body weight in just six months.

Researchers yesterday claimed that the simple substitution by those trying to lose weight will see them shift a minimum of 5lb.

Their study, due to appear in the American Journal of Clinical Nutrition, compared weight loss for 318 overweight or obese people.

Read more: http://www.dailymail.co.uk/health/article-2101147/Switching-diet-drinks-help-shed-5-body-weight-just-months.html#ixzz1mQjejp00

Getting fit is a challenge for everyone - Of course it is !

Challenge 1-  Negative Thoughts:  Blocking out the negative noise in your head; Can I do it, I am too fat, look at all those fit people they will laugh at me, what should I wear, I don't have enough time in the day, I don't have stamina, it looks too hard, I don't like the sun, I don't like the rain, I CANNOT !!

Challenge 2 - Talk Only: Talk is cheap however it does not burn many calories. 

Challenge 3-  Poor self awareness : You see yourself as fit, you think you can do things, you fool yourself into believing you are healthier than you actually are.

How to overcome these challenges ? 

1. You need to really want to do it.  This motivation comes from within; look for a reason, wellness , for the family, to look good, to stay young and energetic, to get into those jeans, run a race. Make it specific to you.

2. Acknowledge the negative noise in your head. By acknowledging the noises then you can move on to overcome them.

3.Become more self aware. Deal with the BS, what is stopping me, get honest feedback from family and friends. Ask yourself why why why why why why

4. Get advise from professional fitness and diet specialists. 

5. Set a realistic Goal

6. Make a practical & doable plan.

7. Recruit  support from friends and family. 

8.  As Nike say "Just do it "- Start your health and fitness program. Take the plunge don't waste time thinking about it.

9.Seek support from family and friends, train with a group. 

10. Maintain discipline and consistency. If you have a few falls along the way then pick yourself back up and keep going. No looking behind

11. Be realistic - Fitness and weight loss takes time.

12. Make fitness and health a habit, part of your lifestyle

BY THE WAY YOUR CONFIDENCE WILL BUILD AS YOU GET FITTER.YOU WILL START TO REALLY ENJOY IT, FEEL MORE ENERGETIC , LOOK BETTER AND WONDER WHY THE HELL DID I NOT START BEFORE.

Bootcamp Schedule 13th-19th Feb 2012

Mon 0830- 0930hrs Jalan Lembah Permai ,Tg Bungah

Mon 1830-1930hrs Crystal Point ( Bukit Jambul)

Tues 1830-1930hrs Youth Park

Wed 0830-0930hrs Jalan Lembah Permai ,Tg Bungah

Wed 1830-1930hrs Crystal Point ( Bukit Jambul)

Thurs 1830-1930hrs Youth Park

Resilience Fitness Tip

Become more self-aware, you will gain insights into why things happen to you the way they do—and how you can increase the chances of creating circumstances favorable to your success. Therefore try to become more honest with yourself this change will help you understand your talents but also weaknesses so that you can overcome and succeed

New secret to resisting junk food: Just put it off

If a forbidden doughnut is tempting you to break your diet, tell yourself you'll have a bite later — just don't specify when. That strategy makes it less likely you'll go on a doughnut-eating spree, according to new research presented here last week at the annual meeting of the Society for Personality and Social Psychology. Unlike simply delaying gratification ("I'll wait until dessert"), promising yourself a temptation at a nebulous later date can actually decrease the amount of your ultimate consumption of that temptation. "It really keeps the temptation at arm's length," said study researcher Nicole Mead, a psychologist at the Catolica-Lisbon School of Business and Economics in Portugal. In a series of experiments, Mead and her colleagues found that this postponement strategy neither encourages guilt-ridden indulgence in an unhealthy treat nor does it encourage painful abstinence (which all too often leads to later bingeing). In one experiment, the researchers provided volunteers, who were completing various tasks in the lab, with bowls of M&Ms. Some students were told to eat the M&Ms if they wanted, some were told to avoid eating them, and a third group was told that they could eat the M&Ms later, if they felt like it. At the end of the experiment, after the students could assume the researchers were no longer interested in them, the psychologists brought back the M&M bowls. The students who had snacked on the treats to their satisfaction earlier ate 5.19 grams of the candies (in addition to what they'd eaten already). Those who were deprived of M&Ms earlier went wild, eating 9.81 grams. In comparison, the postponement group ate 5.08 grams, the least of all three groups. "Participants in the 'don't eat' condition ate practically double the amount of M&Ms" as those in the "wait until later" condition, Mead wrote in an email to LiveScience. Not only that, she said, but the experiment had real-world implications right away. Participants who had been forbidden from eating chocolate at first in the experiment ate chocolate on average 4.48 times in the week following the experiment, and participants who had been able to eat M&Ms at will ate chocolate 3.18 times on average in the next week. But participants in the "wait until later" condition ate chocolate only 1.15 times, on average, over the next week. "What this means is that postponement has real implications for everyday consumption," Mead said. "It encourages self-control." In another experiment, the researchers extended the findings to the real world, giving potato chips to 105 students at a Netherlands high school. The students were divided into the same groups as in the M&M study. And this time, an additional group of students could choose between the three eating plans. It's a cooling-off strategy," Mead said. Most likely, postponing a treat until an unspecified later time helps get people over the hump of strong temptation, said Florida State University psychologist Roy Baumeister, who studies willpower but was not involved in Mead's research. "You need the resistance at the moment of peak desire, then the peak desire moment passes," Baumeister said. It's not clear whether using the postponement strategy would work as a weight-loss method, Mead said, as focusing on the dieting aspect of postponement might, ironically, keep the temptation in your mind, where you have to fight it. (Research published in the journal Science in 2010, however, showed that fantasizing about a particular food could actually help you resist eating that food.) But passing on the desired treat once might even revamp a person's self-image, Mead said. A person who turns down M&Ms in the moment might start to think of themselves as someone who doesn't even like M&Ms all that much. The next time the opportunity comes around, it may be easier to turn down the chocolates again. "It seems that every time they encounter it again, they desire it less and less," she said. The trick, Mead warned, is not to promise yourself the treat at a specific time. In one lab study with cookies as a temptation, the participants who had to put off eating the cookies until the end of the study ate just as much as those who got to give into temptation earlier. "If you make it specific, then you're probably going to engage in that consumption," Mead said. Source:http://todayhealth.today.msnbc.msn.com/_news/2012/02/02/10303695-new-secret-to-resisting-junk-food-just-put-it-off

Bootcamp Schedule 6th -12th Feb 2012

Wed 0830-0930hrs Jalan Lembah Permai ,Tg Bungah

Wed 1830-1930hrs Sg Nibong ( Bukit Jambul)

Thurs 1830-1930hrs Youth Park (Fitness Test)

Sun 1700hrs Botanical Gardens