It’s 2018

It seems every few years I am reminded that I have this blog and I have neglected it for a period of time that would be shameful for a decent blog to be even up here. But it’s the modern days, and I find myself busier on the other social streams.

So here’s what I had for lunch today. Thanks to a wonderful friend who is supporting me in eating and being healthy!

Will be back (hopefully) with my next posts this week.

I’m back!

Wow, has it been 2 and half years?  (Checks dates…)

Yup! And perhaps half the time then I was wondering where I had misplaced my password to this blog, but miraculously without much effort, my Firefox browser kindly logged in for me with a saved password. Who knew?! Lol. Scary things, these softwares that keep your secrets, passwords…

Well, as all boringly common returns goes, my first post is an “I’m back” post. Meh, how predictable.

I shall try to keep the narcissism at a minimum, don’t worry. Just let me indulge in just this one comeback post. That’s certainly an irony considering that this blog is located on kennygoh.com *rolls eyes”

Ok, I shall be back with more exciting stuffs. For now just let me post this from my tablet to see how well it goes. 😀

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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! 😀

Been a while… Good Bye 2011 Hello 2012

This trend since to come and go…. writing a blog.

Well, I hope it’s staying for good this time.  Not that I’m here to particularly add more aimless banter to cyberspace (… do people still use that word) but rather to remind myself WHAT AM I DOING?

Ok, I just got my MAC.  Yes, and it’s a comp.  How’s that relevant?  Well, I had to look for a new application to upload my blog. And this it’s called FLOCK. 

What the FLOCK?!!!
FLOCK you.
I love to FLOCK.
FLOCK off…

Yup, let’s see how this goes with my first FLOCKing update since the long hiatus from my last post.

🙂 Bye peeps.

Blogged with the Flock Browser

GPS on IPhone not working

Unfortunately for the last few weeks, the GPS on my IPhone 3G isn’t working.  Can’t track my runs and cycling.  Although I do know how much I’ve been working out, but it’ll be good to keep a record as well as look back at my tracking.  All because I wanted to improve the phone by upgrading to the latest firmware (using jailbreak) which in turn cause the baseband to be upgraded as well… (IPhone mumbo-jumbo…).

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Anyway, it sucks but I’ll still keep on tracking my workouts. Right now, I’m using Buckeye Outdoor Training Site. Pretty good.  Basic but it gives you a good template to record your total workouts.

buckeye

Bad Romance – Lady Gaga

180 million views.

Damn.

If only she could collect a dollar from each view…ok, nvm a dollar. Make it 10 cents from every view. …kachiiingg…! $$$$$$$$$$$$$$$$$$$$

That’s actually enough to make any man or woman go Gaga… well, 18% of the entire world’s internet population, that is!

So, join in the pool if you haven’t been in here while I figure out how I can be Gaga Boy…

Making Mulahs in Your Sleep

If I learnt anything from playing those strategy games is that you need to make money or resources before you can build more things that make you more money!  Well, I sometimes wonder why it couldn’t be as simple as that in reality… having my iPhone and checking my total finances every hour or so and secretly smiling to myself as the bank vault begins to resemble a pirate’s treasure chest!

world-war-iphone-gameWhy the hell not in real life??! (Maybe real life isn’t as brutal or exciting, but….)

No reason why it couldn’t be so, if you perhaps have a couple of millions to start of with then, you wouldn’t have to slave away collecting a measly sum to begin on!  Well, the alternative is multiple form of incomes available on the internet… (shit, I am beginning to sound like an internet marketeer…well, maybe in my other blogs or postings I won’t mind, but not here)… No, no this isn’t a pitch, but rather a reminder to myself, what I can always continue to depend on when I am strapped for cash even in my SLEEP!

Ok, so what do I have… Good ‘ol…

shutterstockYup, Shutterstock… lately it’s been looking up here, cause I’ve been making an active choice in updating the gallery now and then… I even have an alarm on my phone that rings everynight at 10:30pm and says “Shutterstock” time! :-)  Yup, don’t overstress yourself… submit an image a day, and you’ll have a gallery of 365 by year’s end.  Miss a day and replace it back the following…

I’ve been a member of the stock agency for 5 years now, most of the time I’ve left the gallery to sell itself… so far so good… Much better than any investment I’ve owned so far… well, really what could be better than having your images sell over and over again… ;-)… at USD$0.33 a pop… and about 300-400 downloads per month… that’s a goldmine just liquifying its way into my Paypal account..

Now… how to I make that x10 times more?!! Hmm…. well, just keep replicating and creating new shots… may take more effort as compared to clicking a few buttons on your strategy game, but then again, this is REAL!

For a little extra magic in your wallet, don’t just stick the same images in Shutterstock, put them on Fotolia, Dreamstime, IStockphoto… just a few of the many stock galleries online, some pay better, some have better hit rates, some cater to different buyers… etc.

Ok, good… now that I’ve kept myself reminded on a good money making potential, I’m gonna stick to my daily upload schedule..

…and unfortunately I still feel like a sad peddler for “selling” this idea, but hey… help a friend, help yourself… have fun and good luck creating beautiful pics!

😉

I City, Shah Alam

IMG_1378 Yesterday, we took a drive down to the well-talked about, I City in Klang.  Thanks to the pictures taken by a friend, Antonia… it got me curious about going and having a look.

When we got there, we found this nice little patch of place with new shop and office block… greeted first by a garden of faux colourful trees!  I was sceptical at first… thinking how small this garden was… but as I went around the shops.. I realised the lighting theme was carried around the place even between the shop lots.

Well, we got there at 5:00pm… partly due to the wife being overly excited… Here are the "day" pics..

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Beautiful right???!!!  It was like being Alice in Wonderland… well, if I had a dress of course!

But, at night… all my scepticism… was replaced by awe!

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Yup!  The whole place was lit up like, Christmas and Chinese New Year never went away! Hehehe….

It was an amazing experience to see so much lights…. but, the joke was, we arrived at 8:15pm… and I was so worried about them switching off the lights for EARTH HOUR at 8:30pm!!!

But, instead… the whole experience was exactly OPPOSITE to the Earth Hour concept… hehehe.. the whole place where full of lights!  Golly me!

Guess, heart and awe played more importance for this place than energy saving!

But, nevertheless, a great experience! 🙂