Find a Reason or two… and go run.
I’m doing it for Reasons 12, 13 & 14. Hahaha! So which ones are yours?
P.S, click on our Singapore 2012 Running Events Calendar to view the upcoming races. Should we have left out any run or races, do let us know. And together, WE can get people to start running. 
RUGBY:
“A ruffian’s game played by Gentlemen.”
Honestly, having played rugby in primary school and then a season during JC days and lastly, a short stint during my NS Army days, i must say, rugby is one sport which requires team work like no other.
Every single man relies and trusts their buddies beside them to “protect them” when they get tackled. Rugby, a contact sport, requires SPEED, AGILITY, POWER, STRENGTH & BRAINS to win the game. Perfect sport for people who desire to up the fitness and physique level. I know, cause i’ve been there done that: READ HERE
But that being said, i still love playing soccer… just a little aggressive though. Like Gennaro Gattusso.
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DISCIPLINE & REGRET:
“Discipline is doing what needs to be done, when it needs to be done, when we don’t want to do it.”
Its always easy to fall to temptations and skip a day’s training or snack on an unhealthy meal just for a day thinking, ITS ONLY A DAY. But such bad habits die hard and 1 day becomes 2 days and so on. Before you know it, you’re doomed.
~
THE FAULTY FOOD PYRAMID:
“It promoted eating so many grain servings, it was promoting obesity.”
I had always suspected that something is wrong with the pyramid because it kinda lacks the essential proteins to build and pack on those muscles. Anyways, here’s to find out more: READ HERE
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McDonalds: Still Loving it?
Its been 1 month + 5 days since i last touched a hamburger from McDonalds or any one of those fast food “restaurants” like KFC, Long John’s Silvers, Burger King etc. Well, i plan to stay on track and go fast food free for the whole of 2012.
Unless of course someone offers me $10,000 to have a bite at a new fast food burger. And that had better be a McD’s Samurai burger at least. ;P
Like sand through the hourglass, so are the days of our lives... Its been days into 2012 and with such a long weekend to celebrate the new year,i wouldnt be surprised if you would feel lethargic and tired trying to “kick start” our fitness regime – be it runs or workouts or even coupling them both. I know, cause im having this post-holiday “I-am-so-lazy-to-train” mood too.
Personally, i have been on a low key on running ever since i completed my 21km at the SCMS 2011. And although i still do a little light cardio workout or runs here and there, its surely never the same as my high-key period of trainings. Perhaps, you’re like me and would love to meet your fitness resolutions that you have set for yourself this year (2012) but cant seem to get out of that rut well read on, gorgeous/hunks.
Well, here are 7 TIPS that you can incorporate into your 2012 lifestyle to make sure that you’re on the right gear to meet your (fitness) resolutions:
1) Have a positive state of mind, coming into the new year.
Its the new year. Time to start things a fresh. “NEW YEAR. NEW ME. NEW CHALLENGE.” i would say. Have a yourself set some new goals that you might want to achieve this year. For me, im looking forward to training and picking up Muay Thai (and Jiu-Jitsu) over at Evolve MMA Academy, the biggest MMA academy in town thus far. Hope i can get a leaner and beefier bod once im done with all those intense trainings! BOO-YAH!
2) Set S.M.A.R.T goals.
That being said, having new resolutions are good but having SMART ones are more important. Dont be the kind who sets ridiculous targets (like trying to lose 50kg in 4 months) when you yourself know your priorities/work doesnt quite allow you to. Although its good to set a “benchmark” you wanna achieve, 12 months is a lot of time, so plan your goals wisely.
By the way, S.M.A.R.T stands for Specific, Measurable, Achievable, Reasonable and Time.
3) Start back small. Go easy on the training.
Yes, you may have ran 42km in under 4 hours, deadlifted 130kg or performed 200 chin ups before. But when starting up from a lull period (what more a holiday festive break), its important to give your body some time of running in. Take a slow run/jog or start with lighter weights first. You dont have to prove to anyone, really. Its all about your body, your pace. The last thing you want is to injure yourself in the early months of the year thus rendering you “crippled” from reaching your set goals.
Furthermore, if you had expected more from yourself, you would just feel demoralized and probably wont feel good about your performance. Which could make you believe that its pointless to train any more. Just saying.
4) Eat fresh & sleep tight.
Probably one of the hardest thing for most people to follow but you should start to learn and love to eat fresh foods. Out with the McBurgers or Finger lickin’ good chicken drumsticks. Eating proper food and having adequate rests really helps your body get back into that healthy shape you were in before the holidays. I once tried going Fast Food Free for 4 months and it felt REALLY REALLY GOOD. Somehow, your body would feel much more energetic and less lethargic. Well, at least for me that is and i believe it would do the same for you.
5) Get a training buddy.
As the saying goes, “If you want to go FAST, go alone. If you want to go FAR, go with a team.”. No doubt you can always train on your own at your own pace etc, but when it comes to that critical point where some “push” is needed, thats where having a training buddy comes in handy. A training buddy would make sure that both of you keep up the tempo in your training and help you if you cant lift that weight etc. Most importantly, have a training buddy who has similar goals as you do so that both of you will be moving in the same direction.
6) Be mentally prepared.
Linking back to point number 4, being mentally prepared helps your body gets in the mood to run, bike, swim, workout and whatever you have planned to do. Many times, I personally went into a gym with such low morale (not necessarily because of fitness, but it could be due to stress at work etc) and my whole training was terrible. I didnt know what to do, what am i going to train and lifting those weights felt like a chore.
I would not want you to experience the same situation as me as not only does it waste your energy but also you time, which could have been used to do something else more productive and one which would ease your mind first.
7) E-N to the JOY
en-joy (verb): to experience with joy; take pleasure in.
Lastly, it is most important that you have fun and enjoy the whole process of your training. Yes, training might be a pain in the ass, it might make your muscles sore, i might make you gasp for breath but like many other things out there, what isnt hard? The thing that would cause someone to quit training or give up on it is when he/she starts to feel that it is a great burden to work towards their goals. Dont let that happen to you.
~~~
With those 7 TIPS, i hope that you will find your 1st gear to get you going and ultimately fulfill your resolutions for the year. I know that some of these might seem layman OR simple OR EVEN what-the-hell-i-know-that-too kinda tips, but its these simple things in life that sometimes we tend to overlook/forget. And thus, never get started any time soon… Hahaha!
SO TELL ME, WHAT ARE YOUR (FITNESS) RESOLUTIONS FOR THIS YEAR? 
Seeing the popularity of marathons and people running in them, i have decided to share with you some of the tips on how to survive the 21km Standard Chartered Marathon Singapore based on first hand experience running it for the first time. AND OH, TO GET YOUR RACE TIMING, SCROLL DOWN BELOW FOR THE LINK.
And in light of the death of the 22-year old runner who passed away at the finish line, my deepest condolences goes out to his family and loved ones. In no way shall this “survival guide” should be seen as to mock or ridicule him or any runners who did not complete the run.
Based on my true story/experience, here it goes…
1) CARBO LOAD UP
Yes. Not suit up, but carbo load up. One should be mindful that running 21,000m would require you to burn off 800 to 1200 calories depending on the runner’s weight AND average speed of his run. Thus it is important to consume a good mix of carbohydrates and protein in the meals a day before the run. Yes, you can always snack on the power gels and energy bars as you run but one shouldnt be too reliant on those stuffs. Not only does it restricts your running, the way i see it, if you have had a proper meal the night before the run (please dont consume a 2000 calorie meal for your breakfast), all the thing that your body needs during the run is proper hydration. Which brings me to my next point.
2) “H” TO THE 2 TO THE “O”
No, i’m not referring to a bunch of mermaids above but fact is that 60-70% of a person’s body weight is made up of water. Your cells contain water. Thus if you dont hydrate properly a day prior to the race AND on race day, you are what Sheldon Cooper (from The Big Bang Theory) would call – dehydrating your body. It is therefore important to drink up loads of fluids (water and not alcohol) before the race. Also, water helps to flush away toxins from your body as you go to the bathroom in the morning. Furthermore, drinking isotonic drinks days prior to the event would help “thin” your blood thus giving better circulation of oxygen around your body. By the way, tap water in Singapore is potable so dont give excuses about not being able to buy mineral water around. Cant say the same about NEWater though. Sorry, but im just not a fan. Haha.
3) DON’T BRING A BAG
Yes, this isnt your Bring-your-own-bag day. Its Standard Chartered Marathon Singapore day. As you’ll be running 21km, it would be very uncomfortable running with a bag (no matter how light it may be) for that whole 22965.879 yards. How do i know that? Cause i was carrying mine for SCMS 2011. -_-” The bag would tend to lift the back of your tee/singlet up, rubbing against your lower back causing slight abrasions. Why did i bring my bag in the first place? Well, that brings me to my next point…
4) DONT BE PUNCTUAL, BE EARLY
Super early to be in fact. Somehow Singaporean are funny creatures. In times of purchasing a new iPhone 4S or some latest computer game we can actually queue over night and make ourselves comfortable sitting down on the floor eagerly waiting to get our hands on the goods. But when it comes to depositing our bags on race day, they’ll choose to come at the exact flag off time, when the baggage counter was actually opened 2 hours before. Weird. And because of that, they have to carry their bags with them as they ran the 21km because the security personnel at the baggage deposit area said so. On a more serious note, its because starting pen was about to close in 5min by the time we queued up for over 30min. Anyways, would it be a good excuse if i say that i woke up late? 
5) GOOD THINGS COME IN TWOS
There’s a reason why most things in life come in twos – like eyes, legs, parents and 2 $1000 notes…with the exception of Thompson and Thomson in Tintin comics. That being said, i suggest that you get a running buddy/partner to run with you. Running alone with your music stuck to your ears might seem like a good deal, but when it comes to running this 21km, personally it would have been more awesome if i hadnt lost my contact with my running buddy – Agni, before the start of the race. Dont laugh but we got separated because of Point No. 4. Anyways, running with a buddy helps you keep pace and also would be a form of motivation where both of you would cheer on the other half who’s slacking. Helps if he or she is of the opposite sex and is hot/pretty too. Seriously, you wouldnt want to look disappointing do you? ;P
6) MUSE-ZIGGITY ZAG
As mentioned above, listening to music is great when you’re running alone. But also, its the CHOICE of music that plays a great deal in helping you overcome that 6km non-stop stretch of East Coast Highway with no water points (I think. Cause i might have been zoning out). Some personal favourites of mine includes “Gangsters paradise” by Coolio & Tupac, club mixes and OSTs by Hans Zimmer. Some how these kinds of songs have a trance effect on my. I cant feel my pain when i ran. All i feel is the soul uplifted and just wanting to complete the race!
7) HAVE A BREAK, HAVE SOME WATER
Or you could also say stopping to take photos with Transformers too. Personal bests and/or completing the race are important to all, if not many runners. However, one must also understand that not every is born a Kenyan runner. Singaporeans are NOT Kenyans. In fact, Asians are not Kenyans despite living near the equators like the latter. We cannot SPRINT non-stop for the whole of 21,000m! Perhaps im generalizing here, but you get the drift. Take a break between a certain set of distance. Slow down if you feel unwell, uneasy or you start thinking that you have to cross over the red-white barrier to reach the finishing line. No, this isnt the Men’s Health Urbanathlon. Go easy on your body when your body goes hard on you. And trust me, you will enjoy the run. If you feel shy for stopping by the side, heres a tip: Pretend to tie your shoe laces. No one will think anything negative of you. Well, unless you tie them in the middle of the path.
8.) MIND YOUR MANNERS
Like all things around Singapore, there are rules. In running, if you need to slow down and stop or walk, please keep to the side buddy. The last thing you wanna do is to slow down abruptly in the middle or right most lane and fancy getting banged from behind. Sounds wrongly crude but yeah. The last thing anyone needs is a tumble and a ruckus in the middle of the route. You’ll prolly end the 21km right there OR crossing the finish line like an recruit who had to leopard crawl with his shorts. On the tarmac. Cool factor: -10
9) MAKE FRIENDS & CHEER OTHERS ON
Idiot proof, really. As the heading says. Running 21km is a personal thing no doubt, but that doesnt mean that you have to complete it alone or with your buddy ONLY. With other like-minded runners around you, cheering them on lifts the spirit and motivation for the runner, your buddy and even YOU. I dont know how to put it but you gotta try it, it feels good. When you feel good, you’ll finish good. And lastly….
10) S*CK IT UP
No, its not what you think it is. If you’re planning to run 21km or more, please put on a pair of SOCKS. Unless of course, you think its gung-ho and your plan of going minimalist is the key but end up getting blisters at the 8km mark is awesome, then dont wear it. Sockless, 3 blisters and a horrible timing later, i crossed the finish line. Take it from me before your feet take it from the blisters. And dont be a twerp and wear socks for your five fingers shoes. D’oh!
With those 10 tips, i hope you will be better prepared for your upcoming 21km runs in 2012. Till then, Guten Tag! See you all next year…at some race…somewhere…i guess. Remember Point No. 9!
To those who wants to know their results/timings: CLICK HERE!
PHOTO MONTAGE OF THE POST-RACE
References:
IN LIGHT OF SUNDAY’S STANDARD CHARTERED MARATHON SINGAPORE 2011, HERE’S A REALLY REALLY AWESOME POST I WOULD LIKE TO SHARE. IT INSPIRED ME, AND I HOPE IT WILL DO THE SAME FOR YOU TOO.
(taken from I <3 to run‘s FB Page)
David Goggins sleeps three hours a night. He has a resting heart rate of 32 beats per minute. He wakes up at 3.a.m. and runs 15 to 20 miles. He commutes 25 miles to work by bicycle. He is the only person to complete Navy SEALS “Hell Week” three times. He is the only person to complete Tactical Air Control, SEAL and Army Ranger training.
With no special training, David Goggins ran 100 miles in 18 hours. In finishing that race, in 2006, he suffered stress fractures in his feet and shins, urinated blood and lost control of his bowels. David Goggins completed 10 100-mile races in 2007. He finished third at the 2007 Badwater, a 135-mile trek through Death Valley known as “The World’s Toughest Footrace.” He once ran 203.5 miles in 48 hours.
“With the Special Ops Warrior Foundation’s help, we put 266 kids through college last year. And that’s what keeps me going. I’ll be honest, I don’t like running. I don’t like biking. I don’t like swimming. I do it to raise money. But, now that I’m in this sport, I want to see how far I can push myself. What makes me tick is that pain you feel when you do these ultramarathons. I love knowing that everyone’s suffering because I know I can suffer just a little bit more. I can take a lot of pain.” - David Goggins
~~
I have a lot of respect for this guy. Not only has he done so many things which is deemed impossible to many, he also has a great built, body and mental toughness. Just the things which i could only dream of. I had always pictured ultra marathoners and ironmen to be somewhat slim built and a little on the not-so-buffed side BUT David Goggins has showed me that its possible to achieve the best of both worlds – RUNNING and HAVING A GREAT BOD.
I dont know about you people out there how you feel about this, but honestly, the first time i read it I AM TRULY INSPIRED TO RUN MORE. ACHIEVE MORE BE MORE THAN WHO I AM TODAY.
I’ve never ran a marathon ever in my life. I just picked up running last year (October) and im hoping to complete my first marathon in 2012. For 2011, it’ll be half-marathon for me (this Sunday at Standard Chartered Marathon Singapore). Looking and hoping to learn more from runners all over the world! May i have wings on my shoes (like Hermes) to ferry me across 21km with ease.
TO ALL RUNNERS (10km, 21km or 42km) HAVE A GOOD REST AND ENJOY THE RUN.
**To view the SCMS 2011 Route videos and maps CLICK the icon above!**
15 more days or so to the penultimate running event in Singapore – The Standard Chartered Marathon Singapore which is happening on the 4th of December 2011. In case some of you are wondering what this year’s route gonna be like, the organisers have graciously shared with us the interactive race route video!
Together with Team BMW’s run efficient mantra, the interactive video not only merely show you the race route but at the side of it, it tells you exactly the distance markers + drinks station + ekiden points of the run. Now that you’re mentally and visually prepped up, get your running shoes ready AND let’s run Standard Chartered Marathon Singapore 2011!
42km Route (Town + ECP area)
21km Route (Sentosa + ECP area)
10km Route (Esplanade + Nicoll highway area)
5km + Kids Dash Route (Raffles ave + F1 Pit)
SAFETY TIPS ON RUNNING (Part 1)
According to the last National Sports Participation Survey, jogging is ranked the most popular sport among Singaporeans. What makes running so popular? Well, we all know how to run. My first memory of running was probably to run away from my mother when I got myself into trouble. Running is also cheap, all you need is a pair of shoes and you’re set for a fulfilling workout. We can run at any time of the day, alone or in groups, and anywhere. Singapore also has a couple of wonderful running trails, including the various parks, stadiums, gyms and even at the reservoirs (maybe not at Bedok Reservoir during the night for now)! My personal favorite running trail is at Pasir Ris Park, where I usually do my 10 kilometer jogs during late evenings to behold the beautiful sunset that awaits me there.
It is a good sport for those of you who are thinking of getting yourself in shape, but before you start running, there are some things you should do before you begin your healthy lifestyle:
1) MEDICAL & HEALTH:
If you are above 35 years old and have been leading a sedentary lifestyle for quite some time, it will be good to have a medical checkup. This is especially recommended for those who have had a history of medical or fitness problems (including asthma, diabetes, heart problems, and injuries). The doctor will be able to highlight the problems you might encounter and advise how to deal with them.
Get yourself the right pair of shoes (if you do not already have it). You should always wear the appropriate footwear for your type of foot, and the type of shoe. There are three types of foot: Normal Arch, Flat Arch and High Arch. There are also two types of shoe: Racing and training shoes. For new runners, it is advised to choose training shoes as they typically have more cushioning and have thicker outer soles. Always buy shoes that fit you comfortably.
2) MEALS
A common mistake by new runners is that they feel the need to starve themselves before a run. This is not recommended as your body needs its fuel to run. There are three types of fuel for exercise: Carbohydrate, Fat and Protein. Consume carbohydrates as it is the most immediate source of energy for the body. It is also good to give your body at least 2 hours to digest the food that you eat before you begin running. Ensure that you keep yourself hydrated – before, during and after any physical activity.
3) WARMING UP / STRETCHING
You are almost ready to run now, but your muscles are still a little cold. A common misconception is that warming up equates to static stretching, but this can increase the likelihood of getting injuries too. What I usually do for my warm-up is either cycling/light jogging for 5 minutes before I do my stretching. You can also do some jumping jacks (50 counts of four) or light skipping. Another alternative is to do some dynamic stretching.
Now you are all set to run, I welcome you to the wonderful world of running. Let’s get those muscles pumping, the endorphins flowing, and most importantly, HAVE FUN!
Its been a really hectic week for me, really. Busy with work and hardly having time to gym proper, i’ve resorted to doing daily sit ups, some dumb bell exercises or push ups to maintain my physique. At the moment, im covering the SEA Games 2011 event. Keeping a close eye on all the events and medal tally and player updates from Team Singapore, its been a really great experience.
Yes, i was given the opportunity to intern as a Sports Reporter for a certain media company which i shall not name at the moment. Understanding how things work behind the scenes in giving reports, interviews and updates, this internship, though the hours are long, i have really been enjoying myself. Someone joked - I used to write (this site) and 6000-7000 people read it a month. Now, the things i write, 60,000-70,000 people view it a night. Loving every moment of my internship. Sorry, but i’ll be a little busy for this 2 weeks.
I mean, sometimes the things we do don’t have to be seen by others to make us feel really good about ourselves.
Nonetheless, my partners and i have a few VERY USEFUL and INTERESTING articles coming right up. Not gonna say what it is, but stay tuned to find out more! Lastly, i hope all my running and fitness-freak friends (like me) out there are doing well with your trainings. I know its coming to December and all out butts are itchy for a quick holiday getaway but just dont forget to lead a healthy lifestyle. With the demise of McDonald’s curry sauce, im hoping that lesser people will be drawn towards eating the great tasting unhealthy McNuggets.
Just remember to eat in moderation, drink plenty of water and DONT forget to train at least 2 times a week too! Im looking forward to my next race on the 27th of November – the Nike We Run KL 10K and then on the 4th of December for the Standard Chartered Marathon Singapore! 
Loving you all out there, hoping to inspire more sports-fitness-health oriented people out there! And if you’re not, its never too late to hop on the bandwagon!
Afterall, we had it in us when we young…like wayy younger.
I even tried to get conceive again but was not successful. Friends and family members advised me to shed some weight. Eventually, a friend of mine introduced me to a weight management doctor and I manage to shed about 15 kg. I was 65 kg. Then, I found myself pregnant. I was so happy with my second pregnancy and ballooned up to 90 kg just before delivery.
After 6 months of delivery, I could not go back to my pre pregnancy weight to 65 kg. I was 74 kg then. I felt depressed as I could not fit in my clothes yet again. Thus, I went back to the weight management doctor again early January 2009. However, I only manage to shed about 2 kg after a month. I was even more depressed.
In January 2009, my husband, Shaiful, told me about this new workout he heard of at his training ground. He said it will be good for me to start on exercise if I really want to look good. I started laughing when he showed me a 4 kg kettlebell and ask myself what can that bell do for me? I was very apprehensive back then.
He showed me some exercises like swings and squats. Initially, I laughed while doing as I could not see the benefit of kettlebell. As I kept on doing, I can feel that my heart was really pumping hard and I was perspiring as though I was jogging. I kept on doing these two exercises and found myself to be losing even more weight. As my interest in kettlebell increased, I searched for videos on Youtube and even got myself the Kettlebell Goddess DVD by Andrea Du Cane, Master RKC. I was happy with my progress. I changed my diet too. I read some articles about dieting and found that if I want to increase my metabolic rate, I should eat more but smaller portions.
As for the kettlebell workout, I increase my exercise duration from 15 to 30 minutes a day. I did lots of swings and squats. My husband even taught me the core exercises like windmill and Turkish get up. I followed the exercise routine he set for me faithfully. From the DVD, I learnt a few abdominal exercises like the Russian Twist and Slow Kettlebell twist.
To my surprise, I manage to make my waist even smaller and still losing more weight. I was extremely happy as I could fit in size 10 by July 2009. I was a size 16 in January 2009.
Besides kettlebell, I did join kickboxing class, aerobics class, yoga and went for hike at Bukit Timah with my husband and his group of friends.
Early 2010, my husband advised me to take up kettlebell certification. YES! I took it up and now I am a Certified Kettlebell Teacher (CKT) Level 1. Thanks to him I am what I am today. I owe my success to him and to this “small little iron” the Kettlebell.
Currently, I am doing trainings with the other CKTs at SG Titans in Woodlands. To those who really want to shed those kilos, I would advise you to take up kettlebell as part of your exercise regimen.
Kettlebell does not only make you lose weight but also it teaches you to be more resilient and enduring especially when you do timed set workout (20 minutes continuous single set).
If you think it is just a piece of metal ball, do think again. You should try it first hand.
Don’t be like the FAT CAT!
Some KIT KAT inspired “BIG BREAK” i decided to come up with. Btw, the backdrop is that of Central Hong Kong. Taken from the ferry i was in en route from Kowloon City yo! Hong Kong, twas indeed an awesome city.
With my exams over, i guess im back in the game. Not game “game” per se but my original lifestyle of working out. Damn fitness freak me! Its been ages since i last trained properly, or intensely ever since the exams started in early May. To be honest, despite being able to work in the school’s gym and using its facilities when im at work, it just feels different. Hours of mugging and sucking in knowledge/information is indeed mentally draining. I realised that there IS a relation between having a clear concise mind and training. When we are mentally fatigued, we tend to get tired easily, physically.
And doesn’t really help that i didnt do quite well for my previous assignments which had some weightage over the total grades for the modules. Kinda stressful to perform you know! So with all those mental fatigue and stress out of the way, its back to proper training yo!
Seriously, on a serious note, I miss training. I miss working out and sweating it out on the gym floor or wherever. I miss running aimlessly with friends in races (im not very competitive am i?). I miss the delayed onset muscle soreness after an intense workout. I miss saying “DAYM! Can’t believe i DID ALL THAT (workout)!”
Anyways, inspired by Kit Kat ®’s Yer Big Break! ad, i decided to blog about my BIG BREAK that i need after all these hullabaloo exams. By the way, you guys should go check out the KIT KAT competition. Pretty rad, cool and exciting you know! Well if you don’t know, for me, the best break i could give myself is break out of this shell of mine. This skinny, scrawny, unfit shell of mine. Cliche you might say but for me, thats what it is. So my idea of having a break would be:
Never neglect fitness, never neglect health i would say. Those are prolly 2 of the most important things in our lives that many people tend to take a (lots of) break from and it just wont work out good for you in the long run. Nothing personal but its just that nothing gives me more satisfaction than knowing that im in the pink of health…and that im at my peak performance. Ready anytime, anywhere.
……….But for now, i think i could do with a bar of KIT KAT Chunky.
