GoBhangra Workout is a Bhangra and Bollywood inspired cardio dance fitness program using various choreography with upbeat music. It was founded in the year 2018 by founder, Jasveen Kaur from Johor, Malaysia. This program can burn a minimum of 500 calories per class (varies on individual) and helps to improve stamina, give strength to major muscles groups and plus gaining some flexibility. To ensure the safety of this program, GoBhangra Workout adapts and follows the guidelines of Athletics and Fitness Association of America (AFFA). GoBhangra is one of the most fun and versatile fitness crazes to come along in a long time. Classes can be geared for just about any fitness level. Though Gobhangra Workout involves high-impact moves like bouncing and jumping, it can be modified to meet your needs. Between songs, you can grab water and take a second to catch your breath before the next song starts. Working up a sweat in the 60-minute classes burns an average of 369 calories. You’ll get a great cardio workout that melts fat, strengthens your core, and improves flexibility. The classes move between high- and low-intensity dance moves designed to get your heart rate up and boost cardio endurance.
Few months ago, PRO A3 FITNESS had the opportunity to conduct a GoBhangra session at D’ Tempat Club, Sendayan for their members and the public to join. It was for the the monthly WAKE UP SENDAYAN which is normally held on Sundays from 8am to 10am.
The key interesting factor of GoBhangra Workout is the ability to blend in with the current fitness trend and enjoyed among different cultures creating a total fitness party for all! It has a unique focus which is simple, easy to follow & suitable for all fitness level!
What makes GoBhangra unique and different?
To teach and conduct this program, you must be a certified licensed instructor.
It’s for all fitness level
It’s a variety of Bhangra and Bollywood groove
It’s a workout and you don’t even know it because of the fun and party atmostphere.
Easy access and we are connected via online zoom
Class fee is reasonable from RM10 to RM15 only
Simple & easy steps to follow
The instructors are trained, certified and qualified!
GoBhangra Workout provides a fun and positive workout experience with options appropriate for almost all ages and ability levels. There’s a lot of independent research to support the efficacy of the program and not much to detract from its potential benefits.
However, if you like dancing, fast-paced choreography, or Punjabi- Bollywood Groove inspired music, GoBhangra Workout is a good fit for you and if you’re also looking for an addictively fun, high-energy group dance workout set to upbeat music, GOBHANGRA WORKOUT is a great one to try. Join Certified Instructor Christine and her Team. For more information please contact 0196505370 or GOBHANGRA website.
Running your first 12K is a daunting prospect, but if you get the preparation right, you’ll be surprised at how easy it can be. PRO A3 Fitness has the privilege to train five awesome “newbie” runners, Lily, Juliana, Visha, Harvinder and Haryanty for this year’s IJM HALF MARATHON which will be held on the 6th August 2023. My team and I started our journey 2 months ago and the training was and is challenging, even for regular runners, but not so challenging that it drains you of every last ounce of energy, it shouldn’t just be long runs.
Above all training was and is fun – so with that in mind we’ve kept technical jargon to a minimum, but in order to get the most out of the plan the 12km is without doubt the number one favourite distance with runners everywhere. Why? Because it’s challenging, needs a fair amount of dedication, and requires thought when it comes to diet and lifestyle. But above all of this, it’s very, very achievable.
The average time for a 12km run for a beginner could be anything from 60 to 90 minutes. Those wondering “do I need to be fit to run 12km?” The answer is no, not specifically. All you need is the motivation to start and stick to a training plan that’ll help you gradually progress your fitness.
Age, fitness and overall health will influence your athletic performance. The best thing you can do if you want to improve your running fitness is to consistently work on your speed and endurance.
The day before your race, there’s no need to do anything like carb load or take any extreme dietary measures, since your efforts are likely to require less than 90 minutes.
Doing some simple mobility exercises, staying hydrated, and trying to get a good night’s sleep will help you feel your best on race day.
The morning of the race, 1–4 hours before the starting gun, eat a good breakfast consisting of mostly carbohydrates and a little protein. This extra bit of carb energy will help top off your tank to keep ample glycogen available for immediate energy.
On race day, go with high glycemic foods that are easier to digest. Simple carbs, white grains, and sugary fruits may be good choices.
It’s best to try out various foods during training so you know what works for you. This will ensure you’re not surprised on race day to find that something disagrees with you.
Drink plenty of fluids the morning of your race, stopping about 1 hour before the start time to make sure you’re not running straight to the port-a-potties.
If you’re a coffee drinker, consuming your daily cup should be fine. Just be sure not to overindulge. However, if you’re not accustomed to coffee — and its bladder- and bowel-stimulating effects — race day may not be the best day to start drinking it. Caffeine is a stimulant and can help you access your energy stores more effectively.
These exercises will activate and warm the muscles of your hips, legs, feet, and core, preparing you to run efficiently and comfortably from the starting line rather than using the first 10 minutes of the race to hit peak readiness.
A good dynamic warmup includes some rhythmic movements such as side shuffles, high knees, and butt kickers. It can also involve some dynamic stretches such as leg swings, side lunges, and runner’s touches.
Don’t move too vigorously and tire yourself out, but do use your pre-race minutes to warm and limber up your body for the task ahead.
Give yourself credit for completing a 12K run, no matter what your time is. While a bit of competition is fine, make sure you’re not pushing yourself too hard or too quickly. Listen to your body and take rest days when needed.
Commit to a fitness program and expect to see results over several weeks. Enjoy the process as you reap the benefits of getting or staying fit, and don’t be surprised if you soon find yourself setting your sights on a half-marathon.
GOOD LUCK RUNNERS! See you at the IJM HALF MARATHON , 6th AUGUST, 2023!
One month ago, PRO A3 Fitness were contacted by the Organiser of The VEG FUN RUN, BLIA- to conduct the Zumba warm up session before the run/race can be flagged off. As always, once an organiser hires us to conduct a session, days and weeks of training with the team day and night even though it’s just for a 20 minutes warm up, this is to ensure the safety of the runners are protected and to ensure that all the runners are ready for a run.
For the sustainable development of Society, Economy and Environment, the Buddha’s Light International Association (BLIA) held this Fun Run at D’ Tempat, Matrix on the 16 July 2023.
“VEGRUN” in “Veg-revival Virtual Community-Run” is the abbreviation of vegan run and vegetarian run, which means promoting vegetarianism and running for the earth. Vege-Revival represents awakening to restore vitality.
Participating in VEGRUN not only contributes to charity, but also protect environment and reduce global warming by promoting vegetarianism.
We arrived at 6am and went straight to the Lobby to get ourselves prepared for the warm up session only to discover that the organiser invited another Fitness Team to conduct the warm up session. I went straight to the PA system person in charge to test the songs and music and to my dismay and shocked, I was approached by the organiser and the management and was told, “my apologies, there has been a miscommunication, your event is at 9am instead of 6.30am.” My team and I were in disbelief, how can a program or event be miscommunicated? So I tried to speak to the other Fitness group, however with arrogance or maybe “connections” they snubbed our team and was reluctant to discuss and just walked way and they gathered their people in front of the stage to begin their session. Hmmmmm…..Well, anyway, the organiser did not apologized however, the management from D’Tempat, Matrix were apologetic and asked us to perform and conduct a zumba session at 9am after the run, but we declined. Luck were on their side and they managed to get a replacement for the 9am Slot.
We had to wait until the runners were flagged off, because the main entrance were blocked. However, after the Negara Ku was sung, there was a delay. The run was suppose to start at 6.30am but it kept being delayed by the photography sessions, short speeches and around 7.15am they were flagged off.
Once I arrived home, I received more disappointing news such :- POSTPONED RUNS!!
16July2023 Sunday 21&10&5km Black Rose Semi Marathon, Matrade,KL Organiser: Black Rose Events and Sports Reason of postponement: Not enough marshalls Runners notified by email at 4pm on day before event. Some runners were not aware and turned up at Matrade gate on morning of run.
DEAR ORGANISER,
It is all about mistakes and learning from them. I happen to believe that there is no such thing as a bad run or race or miscommunications as long as we learn from it. Yes, we will experience runs and races we define terrible! Chin up, they happen! But if you learn something-be it the management, the organizing, logistics, pacing, mental focus, what to wear, eat, WHATEVER- those lessons prepare you for the better runs and races in the future
I was reminded of the saying ‘don’t judge a book by its cover’ when I visited THE GLAM LOUNGE recently. From the outside, the property looks unremarkable – a humble, hall banquet building with a distinctly residential feel and lots of parking. I was convinced that I must have taken a wrong-turn along the way but the various hospitality signages displayed around the entrance suggested otherwise.
THE GLAM LOUNGE is perfect for celebrating an anniversary, a wedding or a birthday party. The staff is knowledgeable that’s what makes this place so nice. People mention that the service is enjoyable here. Prices at this spot claim to be reasonable and attractive. The lovely decoration and homey atmosphere let clients feel relaxed here.
I arrived a little after 11am on a sunny Saturday morning. Walking in, the space is huge. There is a bar in the middle of the dining area. Seating is spacious and modern, and there is an electric, vibrant atmosphere. I immediately loved the colorful, chic and sophisticated surroundings.
Lasagna Chicken
With eight hearty layers of chicken, mushrooms, and cheesy goodness, this lasagna will fill up the family and then some.
Who says lasagna requires tomato sauce and Alfredo belongs with fettuccine? The garlic-herb cheese used in this recipe creates a sauce that’s similar to rich Alfredo. Assemble towering layers of chicken, mushrooms, and spinach, and you’ll have one impressive lasagna.
The building process takes a bit of time, but it’s well worth it.
Salmon Steak
Salmon Steak arrived it was clear to us that the food being served in GLAM LOUNGE is special. This is modern cooking where the Chef Jay wants to push boundaries… not just for the sake of it but because of a determination to explore the possibilities that these ingredients present. Here the flawlessly cooked New Zealand Salmon was paired with broccoli and carrots – nothing too revolutionary at first glance – but the addition of a deeply savoury black olive crumb, a sticky tomato jam and an outstanding creamy cheese elevated this dish to something truly memorable without being gimmicky.
Lamb Shank
According to Chef Jay, never go home without ordering The Lamb shank, this is a popular favorite because its tender, flavorful and topped with warm gravy and unique sides to suit all taste buds. The braised lamb shank here is cooked in BBQ smoked “home made” sauce that gives it a mild spice that doesn’t overwhelm the natural taste of the lamb. The meat is tender, soft and juicy. Served beside a fluffy and thick mash potatoes that would bring a smile to potato lovers around. This is a restaurant that presumes style yet never lets you feel uncomfortable.
Glam Nasi Ayam Penyet
Believe it or not, but ayam penyet feels like something that you can eat weekly. There is just something about this particular Indonesian dish. Fried chicken is nicely smashed with pestle against mortar, paired with sambal, slices of cucumber, fried tofu, and tempeh with it’s sambal hijau. It sounds like a dream! You should try it!
Nasi Goreng Kampung
Wok-fried rice in a traditional kampung style with chopped long beans and sauce. Served with fried anchovies, chillies slices, sunny side up egg, cucumber and spicy paste. What makes this dish special? It’s extra hot and spicy! According to Chef Jay the Nasi Goreng Kampung is always our go-to orders at Glam Lounge. This Malay style fried rice is so yummy! The flavors from the anchovies and spice from the chilies really gives this fried rice a kick. Have it with a side of fried egg (According to the GM, Mr Saravanan Subramaniam, they are able to customized special request) and you’re good to go!
Ayam Masak Lemak Cili Padi
Masak lemak is a vibrant yellow Malaysian curry with a supposed origin in Negeri Sembilan. The dish can be prepared with various proteins such as chicken (ayam), fish (ikan), daging (beef), or seafood, but the base is always the same – a creamy, incredibly flavorful, and spicy combination of turmeric, coconut milk, and various other herbs and spices.
The dish is also known as masak lemak cili api (padi), in which the last two words refer to the use of chilies in the dish. Masak lemak is enjoyed throughout Malaysia and it is usually served accompanied by sambal, rice, and raw vegetables (ulam).
This dish uses turmeric which gives it that gold as sunshine hue. We all know how turmeric is famed for its purported anti-inflammatory and antioxidant properties, so sprinkle away! Normally, this dish is served over rice.. SO GOOD! Pardon my drool.
Vegetarian Fried Rice
Enjoy a delicious and satisfying meal with the Vegetarian Fried Rice. This dish is packed with fresh vegetables, like colourful bell peppers, crunchy carrots, and savoury onions, all stir-fried to perfection with fluffy rice and a medley of aromatic spices. Perfectly balanced and nutritious, the Vegetarian Fried Rice is a great choice for a healthy and satisfying meal. Whether you’re a vegetarian or just looking to add more veggies to your diet, this dish is sure to satisfy your taste buds. So treat yourself to the Vegetarian Fried Rice and experience the perfect combination of flavour and nutrition.
Crème Brulee
Crème brûlée is a decadent French dessert consisting of a custard base and a caramelized sugar crust. The treat is traditionally served in individual ramekins. It was a perfect caramelization, this was a bang-in-season dish, full of the deep, rich flavours of the moment. I loved the slightly bitter sweet edge of the burnt Cream and sugar brought out the underlying nutty sweetness of a crème Brulee. This was intelligent cooking.
Chocolate Brownie
Indulge in a decadent dessert with the Dark chocolate Brownie. Made with high-quality ingredients and without any gluten-containing grains, the brownie is moist, rich, and chocolaty, satisfying your sweet tooth without any of the gluten. They’ve used the finest chocolate and cocoa powder to create a brownie that’s not only delicious but also healthy. Whether you have a gluten intolerance or simply prefer gluten-free desserts, our brownie is the perfect choice. So go ahead and treat yourself to the Chocolate Brownie, and experience the ultimate indulgence in every bite.
After the high standard of the savory course, I am glad the pastry kitchen was up to the test by sending out a dessert that felt in tune with the rest of the meal both in terms of quality and theme. It displays the highest degree of craftsmanship and plenty of personality from a chef who tirelessly cooks more than 50 dishes. Most importantly, the food here is a joy to eat. Ingredients are luxurious and treated carefully. Plates are rich but with balance and finesse. The flavors and presentations are daring as most of five star restaurants, the results are good. This is a restaurant I will happily return again.
For more information and reservations, please contact:
FB @ Theglamloungerestaurant or glamlounge.fame @gmail.com or call +6017-8824068.
chrisywong.com 