A Reminder to Make it “Bite-Size”

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I’m on the plane headed to Kuching to be part of organising an exciting cycling event, the Sarawak Cyclefest 2013 event. Thought I’d add a little post from my phone and upload it once we touch down.

It’s so great to be surrounded by lots of active lifestyle activities. It’s really about putting your mental and physical in it and just realising that you could do it at whatever level you are. Last week I started Goya90, my own programme for getting fit and that’s been keeping me moving. As I got busy this week with work, I realise all the more reason I needed to keep having the motivation to stay active between other things in my life. Well, now I’m on the plane and my mind is just reeling with ideas of how I would creatively accomplish my physical goals.

I’m reading the international edition of Men’s Fitness and it’s a great collection of little fitness ideas to apply. “31 Days to Your Fittest Ever” is a collection of reminders throughout everyday, the little changes you can do to make a difference. From as simple as drinking water to doing sets of 3 sets workouts to swapping a couple of food items, it doesn’t go any harder than that.

Yeah, I find sometimes I stress myself put over challenging and big ambitions, but really what I should always be doing is to keep the changes “bite-size”. It will accumulate over time and I will see myself developing new habits in time to come. No rush. It’s all about not quitting and not overwhelming myself.

I’m glad to be at it and I’ll keep to it.. Stay active, keep fit and enjoy a great life. 😀

The Day Before My New Fitness Programme

I’m nervous… excited too but more nervous than excited.  It’s the day before my personal fitness schedule : Goya90 Days Fat to Fit

The challenge is a daunting one.  It isn’t so much the workouts itself, but the anticipation of a mental battle to keeping motivated throughout these 90 days.

I’m sure I shouldn’t be beating myself with self-doubt and that I should trust my body to get into the new routines comfortably… eventually. 

These few days leading up to it, I’ve also been doing some rounds and testing of the new workout routines to prepare for it.  So far so good as long as I don’t push myself too hard right out from the start.  This will be something that I will have to work in comfortably.

Just now also I did some measurements. These I will be also doing weekly to track my progress. Things such as weight and size as well as basic calculations of Body Fat % as well as BMI.

I shall spare the rest of the info, but I will be starting this programme, weighing in at 113kg… (sad, huh… this is how much I have let myself to put on till now.. 🙁 …)

I have a complete Excel sheet just for keeping records of my progress.

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Ok, keeping my fingers crossed.  It’s 11pm and I’m getting to bed for my first HIIT workout training tomorrow.

GOOD NIGHT! 🙂

GOYA90 Days FAT to FIT

Putting the gavel down on the gym floor, I’m finally getting this done.

After these 3 years of having a semi-active lifestyle, I realised what works for me is when I’m in the “zone”.  Once I’m doing it, it becomes a natural routine, not forced like what you may assume but rather, it goes into auto mode of me doing what I enjoy.

So kicking off this round of routines, it’s going to be the GOYA90 days fat to fit programme. A programme I am testing out and designed for me based on what I need to do and how I could get it done.

I’m breaking the programme into a series of 13 weeks. Here are the details :

WEEK 1-3
18 Mar – 7 Apr

This first 3 weeks, I’m doing to be doing a gradual mix of both gym and outdoor training.  At this period, I’m going to be more focused on fat burning and therefore focusing on high intensity training to get that “afterburn” from my workouts.  I’m also keeping my runs moderate and even using them as “active” recovery sessions. I will definitely not be pushing for performance but rather, focused on consistency.

MONDAY HIIT – Circuit Training (45mins)
TUESDAY RUN – 7k Distance
WEDNESDAY HIIT – Circuit Training (45mins)
THURSDAY RUN – 7k Distance
FRIDAY HIIT – LIGHT Circuit Training (45mins) – active recovery
SATURDAY CYCLE – (2hrs)
SUNDAY WKEND RUN – WK1(10k), WK2(11k), WK3(12k)

 

WEEK 4-6
8 Apr – 28 Apr

For the next 3 weeks, I’m going to inject weights training into my programme progressing from just cardio workouts to improving on strength and getting more muscle definition.  This isn’t going to be intensive but I’ll be focused on technique and form building up from core strengthening exercises

MONDAY Weight Circuit (45mins)
TUESDAY RUN – 7k Distance
WEDNESDAY REST Day
THURSDAY Weight Circuit (30mins)
FRIDAY HIIT – Circuit Training (45mins)
SATURDAY CYCLE – (2hrs) + Weight Circuit (30mins)
SUNDAY WKEND RUN – WK4(15k), WK5(16k), WK6(17k)

 

WEEK 7-9
29 Apr – 19 May

By this stage, I’m going to try and focus my sessions to improve on performance. The cardio circuits will be like a “BodyStep” workout where I do a compound of workouts in 45mins. The following day will be followed by strength training for 30mins, which in itself is like a “BodyPump” workout. There will also be a rest day before a weekend of cycling and running.

MONDAY Cardio Circuit (45mins)
TUESDAY Weight Circuit (30mins)
WEDNESDAY Cardio Circuit (45mins)
THURSDAY Weight Circuit (30mins)
FRIDAY REST Day
SATURDAY CYCLE – (2hrs)
SUNDAY WKEND RUN – WK7(20k), WK8(21k), WK9(22k)

 

WEEK 10-12
20 May – 9 June

Surviving up to this stage will be a great motivational boost as I have no doubt that by this time I will be in good form to continue shedding those fatty bits. Coincidentally, I’ll be entering into the month of KL Marathon where I will be participating in a full 42k distance running. By now, I know I can finish it but this time I want to be much better in it

MONDAY Weight Circuit (30mins)
TUESDAY RUN – 10k Distance
WEDNESDAY Weight Circuit (30mins)
THURSDAY RUN – 15k Distance
FRIDAY Weight Circuit (30mins)
SATURDAY CYCLE – (2hrs)
SUNDAY WKEND RUN – WK10(25k), WK11(25k), WK12(30k) – LSDs

 

WEEK 13
10 June – 16 June

Week 13 should be exciting. I plan to make this an evaluation week to see how I’m doing in all areas :

  1. Weight Loss – fat loss and improvements
  2. Run and Cycle Performance – an evaluation of how much lighter/fast I will be on my feet and wheels
  3. Wardrobe Test – an afternoon session with me, my wardrobe and a mirror. 😛
  4. Feel Good factor – do I really need to evaluate this? It’s already a given… 🙂

 

…and what you may ask is GOYA90? – GET OFF YOUR ASS for 90 days… 😛

Wish me luck, peeps! 😀

More Fitness Movies

Nothing beats an inspiring video when you are puckering up to kiss lady fitness on the glutes… 😛  Well, just came across these couple of video’s which I’ll sink my teeth into and have some inspiration rubbed off on the edge of my sweat laden gym towel… 😛

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FAT, SICK AND NEARLY DEAD

100 pounds overweight, loaded up on steroids and suffering from a debilitating autoimmune disease, Joe Cross is at the end of his rope and the end of his hope. In the mirror he saw a 310lb man whose gut was bigger than a beach ball and a path laid out before him that wouldn’t end well- with one foot already in the grave, the other wasn’t far behind. FAT, SICK & NEARLY DEAD is an inspiring film that chronicles Joe’s personal mission to regain his health. With doctors and conventional medicines unable to help long-term, Joe turns to the only option left, the body’s ability to heal itself. He trades in the junk food and hits the road with juicer and generator in tow, vowing only to drink fresh fruit and vegetable juice for the next 60 days. Across 3,000 miles Joe has one goal in mind: To get off his pills and achieve a balanced lifestyle. While talking to more than 500 Americans about food, health and longevity, it’s at a truck stop in Arizona where Joe meets a truck driver who suffers from the same rare condition. Phil Staples is morbidly obese weighing in at 429 lbs; a cheeseburger away from a heart-attack. As Joe is recovering his health, Phil begins his own epic journey to get well. What emerges is nothing short of amazing – an inspiring tale of healing and human connection. Part road trip, part self-help manifesto, FAT, SICK & NEARLY DEAD defies the traditional documentary format to present an unconventional and uplifting story of two men from different worlds who each realize that the only person who can save them is themselves. (IMDB): MOVIE DETAILS

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FORKS OVER KNIVES

Examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods. (IMDB): MOVIE DETAILS

Movies like these are great for post workout, post shower while enjoying a protein shake and balanced on top of an exercise ball… 😉

Kenyir Lake Triathlon 2013

Posting a title like that in my blog makes me feel so “super”… hehehe.. cause it’s like a first up there you see. A level of pride which you get with every first time for anything.. but then…

…it wasn’t really my triathlon debut. Well, at least not a full one in this case. We had formed a set of triplet to get this task done… a relay team that had no prior experience whatsoever with triathlon, but nevertheless a bunch of misfits out of the stables of Dutamas Runners that was gonna get the task done.

The whole thing actually started way back, perhaps 4 months ago when I was asked if I wanted to try out a tri.  Wong Yi Bin’s cousin, Mak, a happy-go-lucky-try-it-all type of guy decided that it would be fun to have a go at it. And he had swimming covered. Cycling and running were another story altogether. Yvonne, DR’s running queen was naturally our runner and I, the running-handicapper got to be on two wheels. 😉

And so, the so-called Kenyir dream team was born. (…was more like a dream to just finish it and finish it well… :P…)

Four months flew by like a Sunday brunch at McDonald’s with extra fries. (Don’t ask where the reference with food came from…) …and me barely having survived Brooks Half Marathon last week was once again thrown into another pit.  This time perhaps, it was a bit more reassuring to know I had speedy teammates (who could ensure this debut would not end in utter shambles…)

Anyway, before I knew it, we were making final trip plans and I had my bags packed.

The journey to Kenyir was quite an experience. The running queen, myself and Andrew Choa, our designated cheerleader, photographer, support person, crying shoulder (if needed) started from KL and picked up our swimmer, Mak from Ipoh.  The journey to Kenyir is easily summed up by the words; cowboy town, potholes, truckers, jaw-shaking AND loooong… Yup, that’s it.

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Lake Kenyir Resort was the official site for the event. Race pack collection was quite decent (I was comparing of course to my own out of town experience at Tour de Bintan.)  The evening programme was a carbo-loading buffet experience at the resort (do you actually need to carbo load the night before? – but it makes a damn bloody good excuse to indulge.. :P…)

Anyway, we ended with a briefing session by the esteemed Uncle Chan, the triathlon guru (literarily) That session was an equal and excellent combintion of wit, humour and detailed explanations.

The next morning, we started bright and early. Waking up in the boathouse (oh yes, we stayed in one but it ain’t no cruise!) we got ready and made our way by foot and wheels to the race site. I certainly felt a level of calmness which I never expected, but then again it’s perhaps due to the fact that I wasn’t alone in this.

Split into starting waves, we were the last starting wave to be starting. Mak was up and once the horn blew,it was an immediate focus on race-mode…Mak was surely a fish with an unofficial timing of 30 mins blasted out of the water and ran right for me at the transition point.

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As soon as I was given the timing chip, I knew I had to work fast… Getting on my wheels with my adrenaline rushing and having to make very steeep drops right out of the start of the race was nerve-wrecking!  Gosh, I prayed for a safe descent with no incident. But as my nerve cleared I began to realise one clear fact… “What goes down, must come up”… Yup, I had to come back via the same route.

Apart from the start and end, the rest of the route was fairly tame, but boy did my legs spin to try and keep up with the fast groups on wheels and for all the idea for wishing for a speedy and uneventful race, I had to be faced with a technical glitch with my gearing system. I had problem shifting within the mid range gears which meant I was stuck with the high and low gears on my bike. I had to make do!  I had to play with a combination of high and low gear along the route to maintain the speed I needed. But coincidentally, the route itself was a combination of high and lows, which I worked on with my gear cautiously.

Having to suffer the final climbs which I had flew down on just 1hour and 45mins ago, I made my way back to the transition point where Yvonne took over to get started on the running event.  I also realised at that point that we didn’t do half badly and seeing as we where in no slouched position of being in the bottom half.  (Lol, that competitive feeling in me was tingling a bit… but that was all, I had to be sure)..

Anyway it took our DR queen a blistering 11k run within a speedy hour to make it back to the finish line and we took the finishing line at 3 hour and 46 min sealing the time for our very first triathlon event, relay style.

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At the end of it, I just had to love the whole new experience. It was something new for us and for me especially and I think the start of a new discovery in this sport. Well, I gotta work at it if I am to even try an attempt at the next triathlon event.

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Brooks Half Marathon 2013

Some of you will know this feeling.  There are runs in a year which you simply have to do just because it’s an annual thing that you do.  Not doing it will simply mean breaking tradition.  There are also those runs that you don’t really have to do, but you sign up for it anyway, simply because nothing else is in the calendar.

Well, for me, Brooks Half Marathon 2013 falls in between both of the above.  The 21km of Brooks happen to be a route which I had ran my very first half marathon, so there is a bit of a sentimental attachment to the event (it was the Bareno Run route in 2011).  It’s also a run which happened to just be right after Chinese New Year, a quiet period where things are just picking up.  So, I didn’t need to think long and hard about it and just signed up.

Perhaps I didn’t thought about it hard enough, but I never expected to be so undertrained for the race! Hehe… Before I rant about the details, I’d say first that it was a really painful experience. A run that i was proud to have done and finished, but one that I unnecessarily suffered a bit too much.

I hadn’t clocked in enough mileage. DID NOT RUN ENOUGH.

That’s what holidays and long vacation breaks does to you… inconsistent training as well as indulging a bit too much in the savoury department. Oh, but then again it was perhaps just me and not being stronger-willed in this period. 😛

The few days coming up to the event was a mental battle of whether I should or should not be doing it.  At 50:50 between yes and no, it could have gone either way, but thanks to the determination of my good friends, Yvonne and Andrew in making sure I don’t quit, I gave in. Perhaps it was a befitting positive “punishment” to tell myself I should not have taken it lightly… lol.

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Here’s a little list of what I faced, good and bad, (perhaps more bad, but then again, I’ll look at it positively as the things I needed to improve on… hehe…)

  1. The extra weight I put on during the holidays did not help, but I managed with walk breaks in each km of the run (in contrast, I ran10k before without once stopping to walk)
  2. My feet hurt before and after the run.  Think it was due to trying to do forefoot running during training as well as the event.  (it was ok last time, but then again I had been training consistently then)
  3. Pacing certain runners in the event that was about my speed certainly helped me to keep at it. (especially the ones wearing professional compression suits, cause I was motivated to keep up with them)
  4. Starting the race early was great as the run was rather cool throughout. (although that also meant that I had to get up at inhumane hours of the morning… to get out to the site :P…)
  5. One big reason I had to finish the run also was because this was the first in this new running season. I’d just be crushed if I failed at finishing this first big run of the year.

Crossing the finish line in the end, despite a dismal time, was such an ELATION! Towards the end, the pain gave way to a numbing determination to just finish and a for that little trophy to inspire me to push on.

In the big scheme of things, it was so good to have completed this half marathon.  It told me both, that I needed to keep it up and reiterated that I could do it if I set my mind on it.

855457_10151480409220399_473809851_oThis picture describes how I feel physically… 😛

854847_10151480383040399_491802345_oThis one is how I feel MENTALLY… 😛

KEEP THE LEGS MOVING, KENNY. DON’T BE AN IDIOT AND STOP… 😛

Keeping Your Spirits Up

The ability to see the great and beautiful things in life isn’t lost for anyone. It’s always the ability you can look towards in the toughest of times, in the hardest of situation. You not only find the light, but you find a way to keep it in your heart to embrace and let it shine out. The rest of us will know you have it, because we can see it in your face and your actions.

Stay beautiful, keep the spirits high… As high as ever!!!! 😀

Sticking to It!

There are those who are naturally fit, and fitness comes as second nature to them. I’ve never been one of those, so after a long hiatus of inconsistent training and workouts due to the holidays, it’s very hard to gain back rhythm.

But I have to make another promise to myself this time again to never give up. I’d want to remind myself that it isn’t about how many times I fail to reach a final goal, but it’s how many times I get up and keep going. Perhaps it isn’t just about a final goal, but rather that it’s an ongoing lifestyle that I will be sticking to.

Just what’s in my head this weekend. Enjoy yours, my friends. 😉