Want to know HOW to succeed ?

Just do it: 
There is no right time, start now !!!

Set a Goal:
“Lose Weight”  “Runs a 10km” “get into those jeans” “  ……….” remember your goal must be realistic and achievable. Announce your goal to the world , tell your friends , put it on FB, the social pressure will help you keep focused.

Make a written plan: 
You are more likely to succeed if you have a written plan

Join a training program that works:

Take up training that gives real value not just a quick fix or a cheap price. It must provide you professional advise, support and inspire you to succeed. Fact: 4/5 Americans have fitness membership that goes unused 

Enlist Support from family and friends: 

They will have a big impact on your success, their input & encouragement will make success more achievable.

"But but I don't have enough time !" 

Notice we always have enough time for the pleasurable things like eating and sitting in front of the television. Take a hard look at yourself , start to manage your life.Take control of your time, learn to say NO, Remember physical exercise is the best pill designed to prevent illness and improve mental wellness. Focus on the positives and make exercise part of your daily schedule today !!.  

Train with friends 
Train with friends as the mutual support will keep you going. 

Join a group who can have a positive influence on you.
If you join a group who are into fitness then you are more than likely going to get more into fitness. 

Yes quantity and consistency of exercise matters: 
Just don't run/walk the marathon once and never doing anything for the rest of the year.The amount and type of exercise you do matters to your long term fitness , weight management and health. Stick with it throughout the year. Btw it takes on average 66 days for the fitness habit to form. Once a week does not work, start with twice and build up to 3 - 5 times as your fitness improves.

You can't have it all !!
Training does not cancel out bad decisions such as abusing alcohol, smoking, and saturated fat. So aim to stop. But focus on getting fit first and when it is a habit start to reduce the junk. 

Be Realistic and Patient. 
You may never regain the body type you had at 21 , so be realistic with your expectations. Also don't get overwhelmed there are NO quick fixes just take it one step at a time. 

Record what you eat: 
You are probably eating way more calories than you realize 

Eat less calories and eliminate processed foods:

Reduce portion sizes , cut own the processed carbs such as white rice & sugar. The aim is to reduce the number of calories you burn daily to achieve long term weight loss. Losing weight is about small not drastic changes in your lifestyle, for example a start would be to stop taking soft drinks with meals and substituting it with water.This is a simple way to reduce weight. Remember make small changes not huge changes otherwise you will fail.

Don't skip Breakfast:
This is a must as it sets you up physically and mentally for the day ahead.

Get plenty of Sleep & Rest: 
Your body needs rest, aim for 7-8 hours’ sleep per night as this helps your body to repair improve your mental alertness, fat burning and ability to consistently train.

Drink Water: 
Often tiredness & illness comes from dehydration. So keep yourself well hydrated during and after exercise. Try to drink water as it’s the best and most natural fluid replacement. Note isotonic sports drinks have lots of sugar and should only be consumed if you are an endurance athlete. 

Measure your progress: 
Take a photo before or after a period of training to compare how you look, notice that you can now fit into those jeans. 

Don't be to afraid to praise yourself:
When you have achieved progress give yourself a well-deserved clap on the back. Then keep going don’t give up as fitness is a life time commitment.

" FALL DOWN SEVEN TIMES , GET UP EIGHT TIMES" Japanese Proverb 


Copytright @ Warrior Bootcamp Penang 

Good to know : Benefits of bananas

Korbu Challenge 2013

The Korbu Challenge, which was held on 23rd November 2013 in Ipoh, Perak was probably the toughest race I've done to date. Don’t get me wrong, I’m sure there are many more races which are way tougher than this. Now I’ve run a little, hiked a mountain or two, so I thought maybe it’s time to try something new.

My very first trail running experience.

The published distance for the race was 37.3km, however we were in for a big surprise!

Along with 3 other people from Warrior bootcamp, we signed up for the race.

Here are some facts we didn’t know about Gunung Korbu prior to the race.

-       -  It’s the second highest peak in West Malaysia after Gunung Tahan , with the height of 2184m

-        -  Normal expedition up to the mountain takes about 3 days 2 nights including a short hike to another lower peak

-    -  Despite being the second highest peak, the trail is deemed tougher than Gunung Tahan’s

We went down to Ipoh a day earlier for equipment check and race briefing. As food lovers, there’s no way we’d missed out on Ipoh’s famous bean sprout chicken, pastries and white coffee. Pre race carbo loading :)

After lunch, we headed towards Lost World of Tambun for registration and equipment check. We walked around in circles only to find out that the organizer had postponed the session to 6pm later that evening. Not cool. Alright, fine.. we checked in to hotel first then back to the water park for registration.

Free entrance to Lost World of Tambun, unfortunately we did not bring our wet suit.

Registration process and bib collection

Race briefing was not until 9pm so we decided to load up on dinner with pasta and pizzas at MichelangelO's. Rock n roll music in the background was an added bonus!

Conor said we're really taking this carbo loading thing to the extreme level but isn't that one of the reasons why people do races? So they could eat whatever they want and then burn off the calories later? :D 
Arguably the best pizza meal I've had. 

Then it's back to the park (again!) for the final race briefing updates. That's when the surprise element came. The route map was distributed and we were surprised to find that total distance was actually 59.4km, not the 37km we initially signed up for. That's an extra half marathon!

The full route :

Gathering point Kem PGA -> Starting point Park Gate(4km away from Kem but we didn't have to run this part, lorries were arranged to transport us to the gate) -> Flag off 6.7km run uphill -> 21km up Korbu -> 21km down Korbu -> 6.7km run downhill -> 4km run back to Kem PGA

6.7 + 21 +21 + 6.7 + 4 = 59.4km

It was a scary distance to cover but it was too late to turn back. Why not just....

Okay..alright.. let's do it... warriors don't give up before they even start!

Race day:

Gathered at 5.30 in the morning at Kem PGA where we were then driven to the Ulu Kinta reserved forest 4kms away by lorries. Breakfast of pears, bananas and water were distributed and we munched as much as we can to load up on energy. 

At 6.35am, the race was officially flagged off. The first part of the race consisted of 6.7km run uphill to the first checkpoint where runners will collect their first wristband before going into the jungle. Having had countless number of experiences in jungle/trail running back in the days, Conor went right ahead on his own while 3 of us ladies decided to stick together.

It was a beautiful serene morning run up to Kampung Orang Asli.

Running from Checkpoint 1 to Checkpoint 2 was smooth and easy, with very little elevation most part of the trail. It gave us a little bit more confident of making it to Checkpoint 3 easily but we were wrong. The level of difficulty eventually picked up from Checkpoint 2 onwards. 

I lost count of the number of rivers and streams we had to cross; some of it with water levels up to our knees, slippery rocks and not to forget one or two balancing act on fallen tree trunks in order to make it to the other side. The cool water was in a way a blessing to the tired feet but also a pain in the arse for getting sands into our shoes. There were also fallen tree trunks and big rocks along the way we had to go under or climbed over, I really didn't quite mind any of that. My biggest fear was leeches. Yes plenty of them along the way and I 'maneuvered' my way around them VERY carefully in order not to give those bloodsuckers any opportunity to get onto me. 

Needless to say, the elevation increased. This tough and technical trail truly tested us not only physical but mental endurance as well. Not only on stamina but strength as well as agility. I was lucky to have the ladies as motivation and support the whole way. We worked very well as a team; talking and entertaining each other along the way. It did not matter if we did not get to the top first for we decided we WILL enjoy the race and experience regardless of the outcome. 

Furthermore, we also had our lucky stars to thank that day. We met many incredibly friendly and helpful people along the way; some hi-bye friends, some who served as our company on our journey and we would never forget the friendly guides at the checkpoints. At times when we were lost and clueless on where to go, we would be lucky enough to bump into runners who then led us to the right way. When the going gets tough, we took off our wet shoes and socks and soaked our legs in the cool water to numb the pain. We had a big laugh at ourselves for signing up for something so tough for our first trail running experience but neither of us regretted the decision.

We got out from the jungle after 10 hours or so and decided to take a photo because we're finally back in civilization! Silvi said she'd never been happier to see tar road haha

Our happy tired faces :)

And one kind runner helped to take this photo. Smile through the pain ladies!

If you think we're done, you're wrong.. we still had 10.7km long run to go to the finishing line. 

Wearing wet socks and shoes for more than 10 hours at that point, we soldiered on with blistered, sore and possibly perfectly scrubbed feet (from the sand).

We took the time to enjoy the scenery around us as we walked. When we got to a bridge with this beautiful river below, we decided to take off our shoes and socks to dry off the feet and did a little sunbathing :)

Warning! The following picture is not a pleasant sight.








Tired, painful and wrinkled feet :(

The remaining distance seemed to take forever to finish. But as what one of our WBC instructors used to say, pain is temporary but pride is forever! We will not let ourselves nor WBC down so we marched on! 

Conor, who obviously finished hours before us was waiting patiently at the finishing line. We were euphoric as we ran towards the finishing line. We made it! We survived Korbu!

Piece of cake for Conor :P Hard, what hard?

All of us flying the Warrior flag proudly. If it wasn't for the coaching, advice and training to build on both physical and mental toughness, we would have given up long time ago just like other runners before us.

The toughest medal to obtain so far (for me). Total time of 12 hours.

Nothing better than an ice bath, protein recovery drink and a snow beer (or two) and not to mention a nice hot meal to end the long tiring day....

Now I wouldn't say Korbu is not for the faint hearted for I believe everyone can do it if they just put their mind to it. The trail was no doubt very technical and challenging but with the right attitude and mentality (of course proper preparation helps big time too), it is not impossible. 

Definitely a race to remember for a long time to come :)     

Story shared by Sharon

Get back in shape with friends

If it does not challenge You it does not change You : 25th Nov - 1st Dec 2013

Click on the link below for a map of the location >>>>>    

STRAITS QUAY	YOUTH PARK
BUKIT DUMBAR	BOTANICAL  GARDENS
BEACHBOOTCAMP	SUNGAI NIBONG

The difference between Men & Women

Foam Rolling Tips for Runners

Call it a runner bummer: "The repetitive motion of running is bound to cause tight spots," says Jordan D. Metzl, MD, a doctor of sports medicine at the Hospital for Special Surgery in New York City and the author of The Athlete's Book of Home Remedies. Here Dr. Metzl is on call to map out your most ouch-prone areas and help you mend them.

Roll 'Em!

Your best bet to beat aches is a stretch-then-soothe strategy, Dr. Metzl advises: "Before your run, do three minutes of dynamic stretches, including walking lunges, followed by a two-minute light jog." Once you're back home, grab a foam roller and slowly iron out your muscles with these moves.

Hips: The muscles around your hip joint, a.k.a. the hip flexors, help you draw your knee up as you stride. They can get inflamed, resulting in a feeling of tightness or even a sharp pain with every step.

Hip Flexors Roll

Lie facedown on floor, both thighs atop roller just above knee, torso propped up on forearms.

Roll body backward until roller reaches top of thighs; roll back to start. Continue for 60 seconds.

Glutes

Your glutes, which help stabilize your pelvis as you pound the pavement, can tighten up if they are too weak.

Glutes Roll

Sit on floor, right thigh atop foam roller, palms flat near hips. Cross right shin over left thigh and lean torso back slightly. Roll body forward until roller reaches lower back; roll back to start. Continue for 60 seconds. Switch sides; repeat.

Hamstrings

As your foot strikes the ground, your hamstrings contract to counterbalance the forward motion of your body. "Sometimes pushing too hard too soon can cause a strain in them," Dr. Metzl says.

Hamstrings Roll

Sit on floor, back of right knee atop roller, palms flat near hips. Cross left ankle over right ankle and lean torso back slightly. Roll body forward until roller reaches glutes; roll back to start. Continue for 60 seconds. Switch sides; repeat.

Calves

The acceleration, or push off, of each stride causes tiny tears and stretching in the muscle fibers in your calves.

Calf Roll

Sit on floor with legs extended, right ankle atop roller, palms flat near hips. Cross left ankle over right ankle and lean torso back slightly. Roll body forward until roller reaches back of right knee; roll back to start. Continue for 60 seconds. Switch sides; repeat.

source

Obesity a big problem now in Malaysia

Obesity needs to be highlighted as a disease to underline the gravity of the condition.

Two health associations want the Government to move public awareness in this direction.

Malaysian Society for the Study of Obesity president Prof Dr Mohd Ismail Noor said the situation had become more urgent because there were more overweight children now.

“They do not recognise that it (obesity) is a disease. So, no one cares and think it is okay to be fat. Once you treat it as a disease, it will make people aware,” he said.

He said obesity was the underlying factor for chronic diseases such as diabetes.

Obesity and being overweight are among the risk factors for type II and gestational diabetes – which occurs during pregnancy.

Malaysia is ranked sixth in the Asia-Pacific region for obesity and tops the list in South-East Asia for both obesity and diabetes.

Deputy Health Minister Datuk Seri Dr Hilmi Yahaya recently said that there were about three million obese Malaysians and the number was increasing while there were about five million individuals who suffer from varying degrees of diabetes.

A sedentary lifestyle is among the main factors for the high incidence.

Dr Mohd Ismail said some parents thought having “chubby children” was a reflection that they were well-fed and cared for but they did not realise that the child was likely to be overweight during puberty and this would continue throughout their lifetime.

“Once you are obese, it will be a lifelong problem,” he said.

He felt that the reduction in subsidies in items such as sugar and oil would compel Malaysians to consume less of such food items.

“You can always introduce food stamps for the poor so they are able to get the item if it gets too expensive once the subsidies are removed,” he said, adding that it was a “double whammy” as they would have to spend more on medical treatment if they fell sick.

Nutrition Society of Malaysia (NSM) president Dr Tee E Siong said while obesity was not listed as a cause of mortality, it should be considered a disease in Malaysia when “communicating to the public”.

“This is because obesity is a major risk factor to many non-communicable diseases such as diabetes, heart disease, stroke and certain types of cancers,” he said.

“My main reason for calling obesity a disease is so that the public can become more aware of the dangers of the condition.

“However, in calling obesity a disease, I certainly do not want it to have negative implications. For example, the obese children and adults should not be discriminated against,” he said.

He added that the main point was not whether obesity was labelled a disease but it was for all stakeholders to give adequate attention towards preventing obesity with the highest political commitment.

“It should be beyond merely establishing strategic plans and action plans. There should be a systematic approach towards combating the problem,” he said.

Source: http://www.thestar.com.my/News/Nation/2013/11/17/Obesity-a-big-problem-now-About-three-million-Malaysians-are-obese-says-deputy-minister.aspx

Military Grade Training : 18th - 24th Nov 2013

Warrior Bootcamp is the leading provider of outdoor fitness training and team-building.

Our programs are military inspired and suitable for persons of all fitness levels. 

We provide a fun , friendly and supportive workout environment where you will improve your fitness , health and athletic performance. In short you will become fitter , faster , tougher , stronger.

Click on the link below for a map of the location >>>>>    

STRAITS QUAY	YOUTH PARK
BUKIT DUMBAR	BOTANICAL  GARDENS
BEACHBOOTCAMP	SUNGAI NIBONG

Diabetics in Malaysia getting younger

The number of diabetics is continuing to rise and the more worrying statistic is that the disease is claiming more younger Malaysians as among its victims.

The most recent National Health and Morbidity Survey (NHMS) shows that almost double those in the 30 to 39 age group were afflicted with the disease compared to five years earlier in 2006.

With one-in-five adult Malaysians over 30 already a diabetic, Health Minister Datuk Seri Dr S. Subra­maniam said this situation could impact the economy and lower quality of life, particularly when complications of the disease set in.

“The fact that it is affecting younger people, which in turn has an effect on productivity as well as the economy, is very worrying. It also leads to a lower quality of life,” he said.

Some 2.6 million adult Malaysians aged 18 and above are diabetics and this figure is projected to hit 4.5 million by 2020, according to the 2011 NHMS.

The survey also shows an increasing number of diabetic patients across all age groups – almost doubling from 4.9% (in the 2006 survey) to 9.4% for those aged between 30 and 34 years, and from 6.4% to 10.9% for those between 35 and 39.

For those in the 40 to 44 age group, the increase is from 10.3% to 17.6%; and those between 45 and 49 – from 15% to 20.6%.

“Besides genetic predisposition, diabetes is a lifestyle disease brought on by unhealthy eating habits. We have also had a change in the nature of our jobs from one that was labour-intensive to a sedentary one where there is little physical activity,” said Dr Subramaniam.

He also said there were an estimated 53% of Malaysians who were still undiagnosed.

“What this means is that patients are likely to seek treatment late and it will be costly to treat diabetes-related complications when they seek treatment,” he said.

Dr Subramaniam said the rising number of diabetics and late diagnosis continued to strain the public healthcare system.

He cited a 2010 study which estimated the cost of treatment for diabetes to account for 16% of the national healthcare budget or RM2.4bil.

“This is a substantial amount,” he said.He said the impact was already being seen with an increasing number of diabetic patients at public health clinics and rising number of hospital admissions due to diabetic complications.

The Star 15th Nov 2013 

How effective is your workout program :)

When back pain is a sign of serious illness

Infections, bladder problems, even cancer - those aches and twinges in your back could be trying to tell you something

Sometimes organs send pain signals to other body parts - notably the back

For instance, kidney and bladder problems are easily mistaken as back pain. GPs can't fully explain why this happens, though they have some theories. Here, we examine some of the other causes of back pain.

Please read more here.

Health & Fitness Tip:

To lose weight get more sleep. Studies have shown that those who sleep less often weigh more

On average, we need about 7.5 hours of quality sleep per night, he says. If you are getting this already, another half hour will not help you lose 5 kg, but if you are a five-hour sleeper and start to sleep for seven hours a night, you will start dropping weight.”

You have much better fun , and more sense of achievement when training with friends

Fitness Fail