Racing for a Brighter World: Energizer Singapore Night Trail 2015

SAN_0149The iconic night trail from Energizer Singapore is back! Marking its 5th year on Saturday, 2 May 2015 at Mandai! The global leader in portable power solutions is pledging S$11,000 to support SportCares Foundation’s sports programmes for the underprivileged and at-risk youth. Since its launch in 2012, SportCares has reached out to more than 8,000 underprivileged and at-risk youth through sport platforms like football, basketball, running, dragon-boat and tennis. Also, connecting with passionate volunteers and community spirited corporate partners moved to do their part in giving back to the community.

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SAN_0219Set to test one’s determination and endurance! This year, the night trail consist of three competitive categories open to individuals – 6km, 12km, and 18km. Each participant will be equipped with a powerful Energizer Night Head-lamp for guidance while experiencing a totally different perspective of this unique night trekking race. How cool is that!! Personally, I would be taking part in the 12km category and this will be my first night trail! I am so excited and looking forward to experiencing a brand new night adventure with Energizer!

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Don’t miss out on the fun obstacles races for parent-and-child (children aged 4 and above) team! An outdoor experience the kids would never forget! Choose from 1.5km or 3km or sign up as individuals as long as you’re aged 13 and above.

Plus, there will also be exciting and fun activities at the carnival such as the Energizer treasure hunt, reserve bungee, rodeo ride, as well as games stations like “Flash & Dash S”. What’s more, go snapping away at Energizer photo booth which are designed to provide endless fun for participating families and friends! There will be food and beverages on sale during the race itself which includes Travelling C.O.W (Chef on Wheels), lunch box sets, fruits, isotonic drinks, ice cream, Nestle Fitnesse sampling and snack bars.

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Registration Open Now!

Enjoy the Launch Week Special (S$5 off all categories fees) starting from now till 22 March 2015. Early bird rates start from 22 March to 31 March 2015 and all normal rates resumes on 1 April 2015.

Going in a big group? Enjoy cooperate discount of 10% off registration fees when you register as a group of 20 or more, and 15% off registration fees for a group of 50 or more.

The race packs  collection period will be on 11 and 12 April 2015 at Suntec City Mall East Atrium. Participant will get to receive an exclusive official race tee by The North Face and goodie bag valued at S$80 with products from Energizer, Schick and The North Face. Not forgetting a unique medal of the year for participants who complete the race within the stipulated cut-off time!

Join me and hop over to Energizer Singapore Night Trail 2015 Official website to register now!

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Working out and eating well

I think I found my life passion and that is fitness. As I progressively work on my body, I have seen many positive changes and how I love being soaked in sweat after a tough workout. Pushing further though it seems impossible to do so, and achieving what I previously thought I wouldn’t at all. Lifting that dumbbell or dropping for another push up doesn’t seems as easy as it possibly would after some kick-ass resistance circuits. Seriously, the start was never easy.

I don’t know how to explain this feeling of mine but I thought the sense of achievement and empowerment from working out is not what money can bring about, but something stronger mentally. The mind is the trigger point of an empowered person, vice versa, a lazy person. People often say they have no time because they are busy with work/family/friends/self, but who’s not? We all need to prioritize what is most important to us. If health is, then why not work harder and eat better?

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Another point to note is that fitness is not just about working out but also eating well. Proper nourishment for the body is essential and in fact, more important than exercising.

                                     Do you know the 70/30 rule?

70% – Food and 30% – Exercise. This also means that no amount of exercise can ever make up for a poor diet. The truth is that no matter how many times in a week you have exercised, it will all count for absolutely nothing if you are not paying attention to your diet. The only way to lose flab is to reduce intake for fat, oil, salt and sugar. In return, to fuel our body with fresh vegetables, fruits and lean protein source. This is because you cannot convert fat into muscle or vice-versa. Therefore doing stomach exercises without changing your diet may well make your stomach look bigger as you could be building some muscles underneath the fat. (Read more)

Personally, I am reducing my frequency eating out and preparing my own meals as much as possible. Meal preparation is definitely not an easy task as it is time consuming and troublesome. But it will be worth it as I know what kind of food is going into my body – No MSG, Less or No Sodium, Less or No Oil lastly, Clean Produce (Washed Vegetables, Fresh Meat). Having control of the taste, cooking method and enjoying the process of nourishment. I love cooking too! Heh.

Step-by-Step for Meal Preparation (My kind of menu)

  1. Stock up on food source
  • Protein – Eggs, Tofu, Chicken Breast Meat, Lean Beef, Lean Pork, Fish (Salmon, Tuna, Cod, Threadfin), Seafood (Prawn)
  • Dairy/Non-Dairy – Oat/Soy/Rice Milk, Skim Milk, Chocolate Milk, Low Fat Yoghurt
  • Green Vegetables – Broccoli, Cauliflower, Lady Fingers, Spinach, any kind will do
  • Fruits – Tomato, Apples, Avocado, Berries, Banana, Grapes, Kiwi, Melons, Pineapple, Pears
  • Spices – Black Pepper, Sea Salt, Garlic, Onions (my favourite!)
  • Fats – Nuts (Almonds, Brazil Nuts, Macadamia), Nut Butter, Olive Oil, Canola Oil
  • Carbohydrates – Rolled Oats, Museli, Brown Rice, Red Rice, White Rice, Whole Grain Bread, Wholemeal Pasta, Sweet Potatoes, Pumpkin, Corn, Vermicelli, Mee Sua.

(Some of my breakfast photos)1924731_10152527708712746_3173290777297229456_n10464296_10152544185272746_4763243704541580535_n10624829_10152436106167746_5224175178760239460_n

Have a mixture of food source and study your portion size. I usually have a mix of everything in my meals. A typical day of breakfast – Overnight Oats with fruits or nuts topping/ Blended juice or smoothie, lunch will be vegetables fish noodle soup or tuna sandwiches, Dinner will be steamed salmon, stir fry vegetables and egg.

Snack-in-between: Handful of Nuts/ Fruit/ Cup of Milk

  1. Cooking Method:
  • Boiling
  • Steaming (My favourite method, hassle free and easy to clean!)
  • Stir-frying
  • Roasting

Decide on your favourite recipe and try them! Do reduce the usage of oil, salt, seasonings and sugar. Throw in some healthy spices instead of heavily sodium loaded seasonings, which better enhance the taste with added nutrition!

  1. Serve them! Otherwise, place them into a container and fridge them for tomorrow’s consumption.

Healthy food can taste great too! Banish that wrongful mindset about healthy food being bland and tasteless. By changing your mindset, you are allowing yourself to accept good food – leading to a better nourished body. Do you really need SO MUCH junk food? Really?

Great things never came from comfort zones, it will only come if you get up from that snooze alarm to work out, choose the right food, give it a 101% and be consistent. It will be a painstakingly journey but it is all going to be worth it! Do it for yourself, cause no one can ever do it for you. 

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                      “Without struggle there is no progress.”

My life with fitness

Starting Kayla Itsines Bikini Body Guide had brought me a lot of insights on fitness and health. I used to run more frequently in the past and neglected weights/resistance training in my fitness regime. Often thinking that cardio is the ‘one way’ to keep fit and lose weight in the quickest time, but I was wrong.

Cardiovascular workout indeed has a long list of benefits; it burn tons of calories (fats and muscles), increases stamina, build up a stronger body immune system, controls blood sugars and strengthens the heart. However, it is not suppose to be the only workout to be done if you want to achieve a toned, sculpted and fit-looking body. By doing only cardio, fat-burn process only happens during the workout session and nothing after that. You would not gain lean muscles just by doing cardio, whereas muscles are essential and crucial for fat burning process or torch out more calories while at rest.

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Incorporating weights/resistance (HIIT) training will allow you to gain essential muscles to achieving the lean physique. Moreover; it allows the body to burn fats during and up to 4 hours after workout! Wow. HIIT also know as High Intensity Interval Training are enhanced form of interval training exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods, which allows you to lose weight without losing muscles and boost metabolism. Benefits of HIIT workout: Read here

Our bodies are built just like a machine, if workout routine remains stagnant without any changes – the body will learn and develop muscle memory for those repeated movements. Therefore, it is important for us to keep adding resistance to our daily workout. Constantly switching and challenging our muscles to achieving more and bringing it up to another level! Other than just working out, we definitely need rest. All machine requires a “OFF” button as well. By resting, we give our muscles sufficient time to recuperate and recover, thereafter growing well with good food nourishment! We need to combine both cardio (to lose fats) with resistance training (to gain muscles) + ample rest (ideally 7 – 8 hours of sleep per day) for a complete routine.

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Aside from what I have experienced from BBG, I am still exploring and incorporating different series of exercise in my routine and learning at the same time. There is no right or wrong exercise routine, but definitely zooming down to your personal goals and how your body reacts to it. Personally, I felt that Kayla’s BBG is an awesome guide to achieving a toned physique not just that, it allows me to habitual exercise into my daily lifestyle. Now, I workout 6 – 7 days a week without finding it much a chore but enjoying the process very much. I believe in consistency and prioritizing fitness as a life-long goal. Let’s do it!

“I don’t find the time to exercise, I make the time to exercise.”

 

POSB PAssion Run for Kids 2014

10624853_683863025043558_8680549216182989858_nPhoto taken by: Run Society Facebook

This was the first time I joined in for POSB PAssion Run for Kids! The race route was great and it wasn’t too squeezy as the participants for the 10km Run (Male and Female) was limited. Unlike the usual marathons we went for with sweats drip body contact and slowing speed progression due to congested participants on road.

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The main focus was not on us definitely, but the kids’ dash and other activities held that morning. The funds rose over the marathon and donations goes to POSB PAssion Kids Fund, whose aim was to support children in the community through different programmes in Singapore. It is part of the People’s Association Community Development Fund (PACDF), a registered charity under the Charities Act.

Over the past 2 years, POSB PAssion Kids Fund has reached out to more than 70,000 children in 33 programmes in Singapore.

Some notable projects that POSB PAssion Kids Fund has supported include:

  • Project We Care Free Kicks Programme with Central CDC for underprivileged kids with talent in soccer to hone their skills and self confidence through training by Real Madrid Foundation
  • Young Savers Programme with North East CDC to inculcate the virtue of saving in children through workshops
  • KidzLearn with South West CDC to prepare underprivileged preschoolers academically and socially for Primary One education

10419541_10152435843247746_4140632187181960751_nIt was such a meaningful race for me as I was doing what I love most and at the same time contributing to the society. A perfect start to Sunday morning! In addition, the goodie bag given to us was awesome too! Heh. Runners are entitled to a shoe bag, plastic water bottle, lots of snacks and other sports related goodies!

POSB-PAssion-Run-for-Kids-2014-race-packPHOTO CREDITS: JUSTRUNLAH.COM

15411_10152436297512746_474279248497878178_nThat’s us after the completion of the race! Satisfied and awesome workout! I love joining marathons as it always allows me to reflect and push myself to the limit.
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As you harbor the intention of giving up also known as walking, you will realize that is giving up (unless your body condition doesn’t permit so). You will see runners picking up their paces, trying harder to jog instead of walking and making completion do-able! Marathons always taught me how to preserve on, no matter how tired those legs’ muscles were and how sweaty that tee-shirt is. Refreshing my mind on how fitness came about to me and how I started with running as my favourite activity.

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PHOTO CREDITS: JUSTRUNLAH.COM

The reward for running ain’t about medal, but the running satisfaction and determination for the race. One can always stop by and walk, but a runner will pull up all his/her effort to complete the race, running.

“You’re crazy” – A runner’s favourite compliment

Shape Run 2014

Hurray! This is the second year joining Shape Run with Bell and Windie. Shape Run had been an annual affair for us to bond together. Joining marathons together brings out the running spirit from runner to runner and the motivation for race completion. I love working out with the girls as there is a drive for us to push each other further than our usual self. Anyways, I had a swollen shin last 2 weeks before the race day due to a bad fall down the stairs. Therefore, no training was done in between the last 2 weeks from race day and I could not do my best for this race 😦 Boo

1924378_10152374743042746_3242441004994086946_n10527737_10152374740752746_7066149471411087205_n10346600_10152374740892746_2076703949966311154_n10404167_10152374741407746_7667133021168308968_n10559715_10152374741837746_7599535280704079830_n10481168_10152374740777746_4014657589491825708_nHowever this year, we felt that the organizing team for Shape Run 2014 did not match up with their usual standards. Though we still enjoy the items in the goodie bags and extremely love the striking pink race tee! It was much better than last year’s orange.  But to a certain extent, on race day itself many to-dos was fallen short and many runners like me felt disappointed with the whole event.

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First and foremost, the main essential necessity for a marathon will be the water points. Inadequate hydration is one of the main reasons that Shape Run 2014 fell short for. I do not want to elaborate on the consequences of dehydration, but to emphasize on the need for water in between a race. Honestly, we just want water. Why was it so difficult to set up a larger table for the water point station and hire more people to pour drinks instead of runners snatching paper cups and bottles just for that few sip?! There were even online feedbacks mentioning about some runners experiencing cramps due to the insufficient hydration during the 10km race!

Even whilst crossing the finishing mark, we were like lost souls. There were absolutely no proper instructions on how we could just get our water, finisher tee and runner’s medal. We started forming 4 queues as long as a 1 hour wait each. The queue for the finisher tee was chaotic, as there were neither pull up signage nor dividers to separate runners of different sizes. It was a total waste of time. Can you imagine the long wait with the thirst for water? How pathetic.

This overall experience marks one of the worst marathons I have joined in, so far. I felt that the organizing team for Shape Run 2014 was not as fantastic as last year. Still, I enjoyed the companionship of my girls and the striking pink race tee from Sketchers was awesome! Thankfully, those celebrities hunks were around for photo-taking. Feeling slightly compensated though. Heh.

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Just RUN ♡

“They will call you crazy. They will tell you not to do it. They will tell you that the human body was not made to withstand running long distances. But they will never understand.”

The way to lose weight effectively

Many of us are always looking for the easiest way to drop pounds, look good and feel good. Some control their diet, some workout. The main motive may be an upcoming occasion like Chinese New Year, Birthdays or even your own wedding. We just all want to look good, don’t we?

The basic principle about losing weight are just simple equations;

Balanced Food Intake + Sufficient Workout (Output) = Weight Maintenance

Excess Food Intake + No Workout (Output) = Weight Gain

Reduced Food Intake + Sufficient Workout (Output) = Weight Loss

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People around me often told me that having a balanced food intake means I need to cut off my fried food, chips and chocolates. For me, I would say there is no such thing as diet. Eating what you love is one of the best enjoyment in life and being selective on what you eat is another commitment for your body and health. It doesn’t mean we stop eating what we love, but it is about the how often and how much. Being disciplined and committed to keep health & fitness as a lifestyle habit, we can all achieve the body we dream of.

Another important aspect of health will be exercise! Exercise is the best way to detox and get rid of any unwanted toxins in the body, also adding in muscles to your body with weights training and boosting up the metabolism (burning more calories even when you are not doing any workout).

295445_10150954018837746_1109398203_nCardio workout is one of the most important things you can do for your body, whether you want to lose weight, burn fat or improve your health. Anything that gets your heart rate into your target heart rate zone will work from running, kick-boxing, cycling, swimming and walking.

Let me then introduce to you this; Fitness Walking Plan.

The Fitness Walking Plan is designed to help you lose unwanted fat and increase the overall health of your body. Walking is one of the easiest and most profitable forms of exercise. All you need is a good pair of shoes, comfortable clothing, and desire. Suitable for almost everybody at any age.

What can you expect from a healthy walking and exercise program?

  • Get fit
  • Lose fat
  • Decrease risk for cancer, heart disease, diabetes, stroke
  • Live longer and with more vitality

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How to start: First of all, start out slow and easy. Just walk out the door. For most people this means head out the door, walk for 10 minutes, and walk back. That’s it? Yes, that’s it.

Be sure to drink plenty of water before, during, and after walking. Incorporate a warm up, cool down and stretches into your routine. Start your walk at a slow warm up pace, stop and do a few warm up. Then walk for the desired length of time. End your walk with the slower cool down pace and stretch well after your walk. Stretching will make you feel great and assist in injury prevention.

The toughest thing about starting a fitness program is developing a habit.

How many steps do you walk each day?

Maybe you have heard the recent guidelines about walking 10,000 steps per day. How far is 10,000 steps anyway? 10,000 steps is close to 8 kilometers.

A sedentary person may only average 1,000 to 3,000 steps a day.

To set a reasonable goal for most people is to increase average daily steps each week by 1000 per day until you can easily average 10,000 per day. You may start off with 4000 steps, and by 1 week you will easily achieve it.

There are many ways to increase your daily steps.

  • Take a walk with your spouse, child, or friend
  • Walk to the next bus stop or train station
  • Use the stairs instead of the elevator
  • Window shopping
  • Plan a walking workout
  • Get outside to walk around the garden

Continue to track your daily steps and/or mileage; and keep notes on how you feel, how your body is improving, or other changes you are making to improve your health.

“Do not think of today’s failures, but of the success that may come tomorrow. You have set yourselves a difficult task, but you will succeed if you persevere; and you will find a joy in overcoming obstacles. Remember, no effort that we make to attain something beautiful is ever lost. What I am looking for is not out there, it is in me. “

— Helen Keller