Monday, November 26, 2012

The 5 diets you shouldn't follow to lose weight

Diets DON'T work! The only thing that works is the combination of a good healthy eating habit and plenty of exercise.

Friday, November 23, 2012

We're featured in Time Out Penang!

Just in case you missed this out, we were featured in TimeOut Penang back in September. 

Check us out!  BootcampPG in TimeOut

Thursday, November 22, 2012


View BOOTCAMP PENANG - YOUTH PARK in a larger map


View Bootcamp Pg - Botanical Gardens in a larger map




View Bootcamp Penang - STRAITS QUAY - Tanjung Bungah in a larger map

Celebrity bootcamp endorser

Linora Low - Radio announcer, emcee, host & actress.

What are your favourite ways to stay in shape?

One of my favourite ways to stay in shape is by doing circuit workouts. Circuits really get the heart rate up and cause the afterburn effect that will have your body burning calories even when you are resting. You don't need any equipment for this and you can do it anytime anywhere. Other than that would be interval running for my cardio sessions. For toning, I love doing functional training where I use more than one muscle group and focuses a lot on the core. There are two gym equipment I love: The Vipr and the Half Bosu. Check those out, it'll add variety to your workouts.

Does healthy eating play a role in keeping your figure?

Eating healthy is a 100 per cent must. It doesn't matter how hard you work in the gym or the amount of exercise you do. If one doesn't watch the amount and type of food intake, you won't see the results you want. I can vouch on low carb diet and I felt a difference in my body within the next few days. Your body needs nutrients to repair whatever that has been broken down during workouts and maintain your overall health. Even when you're not working out as hard as you usually do, watch your food and you'll be able to retain a good figure. Always eat healthily and it'll save you a lot of headache.

What are some of your guilty pleasure foods?

Mochi, Magnum Classic ice cream and a big burger. Doesn't matter where, as long as it is a big juicy burger.

Do you have fitness advice for women who are busy at work?

Don't let work be an excuse from getting the healthy body you deserve. I know it's hard to squeeze in a full-fledge workout. But as long as you're doing something active, it's better than just being dormant. That's the very reason why I love doing circuit workouts. The workouts are intense, fast and enough to make my heart rate pumping and keep my body burning while at rest. You have to make time for your body.

Fitness wise, which celebrity do you look up to?

Jessica Biel, ever since she walked onto the set of Blade Trinity and showed off those amazing guns. I went on a hunt to find out her regime. She's a real inspiration. Also, Jamie Eason from IFBB Pro. She's a fitness model, spokesperson for and gives amazing fitness tips. Milla Jovovich is also a new found inspiration. Read up on her bio and you shall see why. 

Wednesday, November 21, 2012

Are Fat People Healthier Than You?

Lace up your sneakers to outrun an early death. Logging at least 150 minutes of exercise per week and keeping a normal weight can add 7.2 years to your life, reports a study published in the journal PLOS Medicine. 
Researchers examined the physical activity levels and BMIs of nearly 650,000 people in a combined analysis of six long-term studies, and found that after 10 years, physical activity extended life across the board.
In fact, the researchers found that even if you’re overweight, brisk walking for up to 75 minutes per week can add 1.8 years (on average) to your life expectancy.
“This data really underscore just how important physical activity is for health and for longevity,” says lead study author Steven Moore, Ph.D., a National Cancer Institute research fellow.
The big takeaway: Even if you regularly hit the gym and don’t drop a ton of pounds, breaking a sweat still benefits you in the long run, Moore says.
On the flip side, just because the scale says you’re skinny, it doesn’t automatically mean you’re healthy. “The data showed that being inactive but still maintaining a normal weight was actually associated with 3.1 fewer years of life,” says Moore.
Whatgives? “Exercise may extend your life expectancy by helping your body stave off fatal diseases,” he says. But without it, a slim body can turn into a sick body. utm_medium=referral&utm_source=pulsenews

Monday, November 19, 2012

Real training, real results!

Bootcamp PG is proud to announce that some of our recruits successfully completed their first  10k ,half marathon and marathon in the biggest sports event in Penang; the Penang International Bridge Marathon on November 18th. They all did excellent times a great achievement for some who couldn't even run a kilometer half a year ago. 

The sweat, time and devotion dedicated to trainings has paid off well. Thanks for never giving up,look how far you've gotten. Again, WELL DONE!

Friday, November 16, 2012

Push up with ball

Pushups are great exercise for women who are not comfortable lifting barbells or heavy dumbbells in fear of bulkiness. It is a compound exercise which is great for building strength in the chest, upper back, forearms, wrists. If done properly, it is excellent in building the core muscles in the middle of your body. Pushups also can be done from the knees; this is ideal for those who are just starting out on the exercise or for those who are stronger there is the full military pushup which starts with high plank position.

Now that we've mastered the basics of pushup, let's bring it to another level by incorporating the ball into the routine. You may choose to use fitness ball or medicine ball or just a regular football/volleyball will give you the same results if performed correctly.

1) Ball pushups

Get into pushup position with the ball under your chest. Keep the body rigid from head to toe, with the spine in neutral position, while balancing on toes.  Start by bending your arms to lower your chest to the ball. Inhale as you descend, at the same time be mindful of over aching the lower back. Exhale as you ascend.

2) Ball roll uneven pushups

Start in plank position with right hand on the ball and left hand on the floor (A). Tighten abs and squeeze shoulder blades together as you bend your elbows to lower your chest toward the floor (B). Push back up, then use your right hand to roll the ball to your left hand. Repeat sequence on the left side

3) Push up with tuck crunch

Place your belly on a ball and walk your hands out so the ball is under your shins. Bend the elbows and slowly lower your chest to the floor, doing a push-up. Then straighten your arms and draw your knees forward into your chest, this will send your pelvis up and bring the ball closer to your face. Extend legs straight back, repeat this sequence for a total of 15 to 20 times.

Train hard, fight easy!

Wednesday, November 7, 2012

Too busy for bootcamp?

Trying to juggle between hectic work schedule and trying to make time for fitness may be a chore for some as it's not every time that we get lucky to get off early from work to squeeze in a good bootcamp workout.

Yes, missing out on a good workout session can be frustrating but not to worry, there are ways to squeeze mini workouts into your daily routines. These ideas/suggestions may not accumulate to the amount of calories you probably burn in bootcamp but hey, a little something is better than nothing at all. 

1) Park your car far

One of the most ironic thing about people is that they drive to the gym, then they look for parking spots to park their car as close as possible to the entrance to save the effort of walking. Or they get themselves stuck in traffic jams on their way to the gym only to..... sit on a stationary bike for hours. Try to make it a habit by parking your car a little further and do a little walking instead. Not only you burn calories but you also get a good warmup for the upcoming workout session.

2) Replace water bottles as dumbbells

Whether you are looking for ideas to type that work report or waiting for your friend in the car, you can use a water bottles as dumbbells while you're at it - an exercise to tone the much dreaded 'chicken wings' on your arms. Another alternative you can use is a can of condensed milk or if you prefer something heavier, a packet of fresh milk or even a bottle of detergent will do too!

3) Make housework fun

Put on some loud, fast paced tracks and dance to them while you're wiping the cupboard, sweeping, mopping the floor or vacuuming the carpet. That way, you're killing two birds with one stone; burning calories and getting the housework done. Dancing and cooking are also a great fun combo! Who says doing housework has to be boring?

4) Use the stairs

It doesn't matter if it's the apartment stairs or the stairs from the car park to the office lobby, but stairs climbing is one of the most effective way to improve fitness; an activity much like hiking. Start slow, for example you can climb from level one to three and then use the elevator to the desired floor on the first day. Aim to increase the number of stairs you climb each time till you're able to make to the destination level. You may feel it's hard and heavy at the beginning but you'll get used to it sooner or later!

5) Eat, drink and still stay slim

If you can, pre-check the menu and choose your food wisely before walking into the restaurant to prevent from making choices due to impulse cravings. Finding it hard to reject the complimentary bread as appetizer? Dip it in olive oil instead of butter as it will help to reduce appetite.

Some restaurants serve big portions so instead of gobbling down the whole plate of pasta all by yourself, opt to share it with mates or if you prefer, ordering 2 different appetizers may fill you up just the same.

Savor what you eat but you don't have to finish it all in one go. Eat half the serving portion and ask for the rest to be taken home for breakfast the next morning.

6) Have a dance party

The most fun way to sweat and increase heart rate to ensure smooth blood flow to the entire body. If you are not a party animal or too shy to show off your skills in public, the alternative is to organize your own dance party at home with close friends. The Oppa Gangnam dance may have been a little rusty and out of style by now but if you can still tolerate it, why not? No one has to know cause you're doing it in the comfort of your own home ;)

Last but not least, probably not something that everyone thought of,

7) Shower squats

While waiting for the conditioner to soak in the hair, squeeze in a few squats. It usually takes a few minutes before you wash it off so why not do some squats while waiting for the time to pass? Aim to do 20 squats, then hold for 10 seconds and repeat again. Shower tabata, anyone? 

Monday, November 5, 2012

4 Ways to Fall Asleep Easier Tonight

Have you ever woken up in the morning and felt more tired than when you went to sleep? You’re not alone: It's estimated that 41 million American workers don't get enough sleep. Sleep is VITAL to keeping your weight in check and building muscle. Start doing these four things tonight to be your best you tomorrow. 
1.     E-Curfew 30 minutes before you sleep. Tablets, phones, laptops, televisions and all that stuff are bad before bed. A study by Applied Ergonomics showed that the brightness from iPad screens, when set to the brightest setting, can suppress melatonin by 22% which can fake your body into thinking it’s morning when it’s really night.
2.     Eat breakfast in the early AM. People who eat breakfast are smarter and hotter. A study of 6,000 students found that the ones who ate breakfast had better grades and higher graduation rates. Breakfast eaters are also 40% less likely to develop fat around the belly than those you don't. Eating a protein-and-whole-grain-packed breakfast as close as possible to your wake-up time will keep you alert and focused throughout the day.
3.     3. Cut caffeine after lunch. A poll from Sleep in America stated that 43% of Americans are “very likely” to use coffee to fight afternoon sleepiness.  Late afternoon caffeine boosts can last anywhere from 3 to 12 hours and make it tough to fall and stay asleep.
4.     4. Exercise at least 3 hours before sleep. A study done back in 2008-2009 by Oregon State University showed that people who exercised regularly, about 20 minutes of cardio a day, slept better at night than those who didn’t. Just don’t exercise too soon before bed as the rush may disrupt your sleep.If you start early, you’re awake for longer and get more done than you usually do. What would you do with an extra hour in the day?

Sunday, November 4, 2012

Bootcamp Penang Schedule : 12 - 18 Nov 2012

AM 0830-0930HRS
Lembah Permai Tanjung Bungah

PM 1830-1930 HRS

Crystal Point – Bayan Lepas


PM  1830-9130 HRS

Youth Park


AM 0830-0930HRS

Lembah Permai Tanjung Bungah
PM 1830-1930HRS
Crystal Point – Bayan Lepas
PM 1830-1930HRS

Botanical Gardens

AM 0830-0930HRS
Lembah Permai Tanjung Bungah
AM 0700-0830HRS

Youth Park - Carpark beside Temple on road to Botanical Gardens