It was the eve of Deepavali-The Festival of lights and my hubby a.k.a “sole”-mate and I decided to signed up for the SCORE 21KM HALF MARATHON AIA VITALITY. Yearly, the eve of Deepavali we would be busy preparing to celebrate the festival of lights, house cleaning, preparing variety of dishes, new clothes etc. Well of course, check list-DONE! But to us, Deepavali means “FAMILY”, as long as we have each other, everyday is celebration day!

Photography: credit/courtesy of Score Run Malaysia

And I wish I could tell you that I had the most wonderful half marathon and that it was exactly the cathartic physical experience I needed, and I had the runner’s high I’ve only ever fantasized about, but I can’t. I have to be honest. I didn’t do as well as I wanted to. In fact, I failed in almost every way. But I finished, and that was enough to make me proud. Finishing the race was an incredible accomplishment, especially after what I went through to get there.

It was nuts. At the Score Run Series races there are so many people. Not surprisingly it was super organized and the elite runners ran like a well oiled machine! You can expect that with SCORE RUN. The half marathon started at 4.15am. We had to be there at 3:30am so we left the house at around 2:30am and got up at 1.30am. I couldn’t sleep that night anyways, it was my best friend’s mum’s 80th birthday and I was boogie-ing and Bhangra-ing all night long on the dance floor- cardio warm exercise before race day, “VENI, VIDI, VINCI”- I came, I saw and I conquered the dance floor….only to realised I had only 2 hours of sleep before race day!

Photography credit: Melissa Tham

We parked at the designated parking area for runners, walked about 10 minutes from the starting point and were greeted with literally hundreds/thousands of people.

You know the drill…wait in line for port-a-potty, do your thing, get in corral and wait. That’s exactly what we did. 

Photography credit: Uncle Chan

The 1st KM or so starts off flat, passing along the iconic Putrajaya bridge, it was a lovely sight and an excellent opportunity to take off at a  brisk pace, taking advantage of the terrain to get in your groove and get the body to long distance ‘operating temperature’. If you’re no Speed-Racer, then settle in and find your happy place, taking time to look over to your right and appreciate the cornerstone of the amazing architecture of Putrajaya.

Photography Credit: Seven Days Photography

Someone once told me, she knew running wasn’t fun because you never see smiling runners. Though I was surrounded by a serious-faced mob, I thought I had probably never been in the midst of such uniform happiness. Our faces were serious, our minds focused but our bodies, every one of them, were smiling. If you are wondering just how it is exactly that a body can smile, you will have to run a half marathon to find out.

5 km – Fly like a butterfly, sting like a bee. Bring it on!

10 km – speed seems right, people around me are nice, the weather is nice – all is right in the world. Heart rate is a bit high, but I can’t drop the pace just yet

14 km – water station. Picked up a banana, took me a whole kilometer to swallow it fully. ‘Dropped’ the pace a bit just to stay on the safe side

17 km – oops, seems like a long hill ahead. “The old guy” in orange shirt went ahead. I guess it’s age before beauty this time

18 km – oh god, still climbing

But then, the terror was just about to begin….the hills and overall course elevation were really unlike anything I’ve run before in a half-marathon.

The roads were fully closed and the organisers truly  prioritise runners’ safety. For the first 5km the group I was running in stayed more or less together. A few people passed me. I passed a few people. We were all finding our own pace to run.

Many runners stopped and performed their obligation. It was a nice touch, where many Muslim friends prayed by the road side. The water stations were well organised and the set up was really well this time around. Water at every stops and Isotonic every alternate. Medical assistance and help were present with sponging stations as well. Many bins were placed for runners to dispose the paper cup and all. But the mentality of runners are still not matured enough to understand that the bins are for them to disposed their rubbish.

Traffic control was  excellent. Just a slight disappointment was the markers and arrows and signages were not very clear and confusing to us to know where we were, whether on the right track or the distance however the marshals guided runners in the right direction while directing traffic and a few key intersections.

The last 5km was a struggle. Anyhow, the route was altered  slightly after that. So many U-turns and the hills are alive……The hills, how do I put this, stairway to hell! I could actually feel runners around me going, “ohhhhhh Noooooooooo!” as we climbed out, but we soldiered on On a positive note, I was so touched by the cheers from passing runners. It made me feel awesome even though I was struggling! I appreciate each and everyone of them and I apologised I did not cheer back, I did in spirit! This is a huge tease to ALL- the hills that you have to run to get back at the 16 to 21km and to the finish. No matter how you slice and dice it (quite lumpy, but not in a torturous way). I hit the 18km, from here I played a run walk game, Run at a fastest pace, walk a bit, run a little, walk a bit. Legs throbbing a little, ankles hurting a little and head aching a little. Though my immediate concern was hunger..LOL

One thing that I have learned though racing in the past is that counting down to the finish is bad way to race, especially, in a long race. With that in mind, I set my body on cruise control and settle in for a long flight.

At the 18KM or so, nonetheless, mentally this is the hardest part of the race and where the half-marathon really begins.

At this point some runners are ‘hitting the wall’ or even cramping and are forced to a walk. It’s very demotivating to see and if you’re hurting yourself it’s even worse. So, there’s no better thing to do than face your demons and have a very long conversation with yourself.

Half-Marathon is just a lot of kilometers one after the other. I told myself to just focus on the next bit ahead of you – what you have now. Put one step in front of the other and that finish line will get closer.

The finish line soon became clear and one final push of any last remaining bits of energy we were home at last. Fabulous!

As you would expect the organisation once over the finish line was just as slick as on the course. We were presented with a gorgeous (very heavy) medal to show off, a finisher T-Shirt and finally the all important hydration of isotonic sports drink and a bottle of water. The really touching part also was the volunteers all giving us a clap as we walked through the finish area – after 21KM it was all very emotional!

At the finish line, we were safely moved along towards the exit, collecting our finisher’s T-shirt and medal as we did so. The entire event was a welcome break from the pandemic – a small slice of normality we treasured after months of training alone. From the organisers to the volunteers and race marshals, the event felt wonderfully safe and a fine example of how races can return in Malaysia.

All in all, this SCORE HALF MARATHON race is one I would recommend to others, and run again myself. Just don’t say I didn’t warn you about the hills!

Photography Credit: Seven Days Photography


What do you do, when someone gives to you a mission impossible? You take it, change the “IMPOSSIBLE and make it “POSSIBLE”! It has been 2 years since I last ran a half marathon due to the COVID-19 Pandemic. This was the my first half marathon after 2 years, with ZERO training.

When I woke up this morning at 2.00am, it was raining cats and dogs in Seremban, so I woke my “Sole” my mate, my hubby with the hopes, he will tell me, ok let’s carry on sleeping but NOooooo…..with his sleepy voice he said,”Ai yahhhhh, only Seremban raining la, CyberJaya, No rain”!

So I dragged myself out of bed and I didn’t think I would run a half marathon, but that’s exactly what happened. This write-up is not about patting myself on the back, but rather sharing the inspiration that compelled me to do something like this in the hopes that you too will be inspired to push yourself beyond your comfort zone.

Race day morning was incredibly nerve-wrecking. I was up way earlier that I needed to be. I forced some peanut butter sandwich and coffee down, while my stomach felt like it was flipping over. But it’s time to nut up or shut up and off we go!

We arrived early, parked at a safe parking area. Adrenaline was flowing, nervous butterflies were dancing around in my belly. Hubby kissed me and said “see you at the finish line” and off we went to the start off area. Standing at the starting line was an overwhelming experience. Sharp 5.30am, 3……2…….1, we were flagged off! Oh Crap! I moved slowly like pushing a stalled car, praying that it will start. It was a perfect day, light breeze, just after the rain.

All my thoughts were positive and geared towards moving this machine of a body forward. It was a smooth flag off with plenty of room to manoeuvre.

It felt so fantastic, I just love the energy of races, it is so special and I love to see running bring so many people together to share such a positive common goal.

Eventually, I got into a steady pace and managed to keep going, the route we did for the 21KM half marathon was exactly the same as the previous years but blamed it on age or something, it had long gradual climb and long long long straight roads ahead. My energy was high and I was gleefully floating along the miles. The legs talked and I listened.



5 km – Fly like a butterfly, sting like a bee. Bring it on!

10 km – speed seems right, people around me are nice, the weather is nice – all is right in the world. Heart rate is a bit high, but I can’t drop the pace just yet.

14 km – breakie time, food station. Picked up a banana and an isotonic drink. ‘Dropped’ the pace a bit just to stay on the safe side

17 km – oops, seems like a long long straight path ahead.

18 km – oh god, still climbing, walking,crawling

21 km – half-marathon – muscles still seem to function well

Along the way, there were sufficient water stations filled with fun-tastic and awesome volunteers. Cones and course markers, directions and so many traffic police and marshals were on duty and directions were extremely clear and organised and traffic control was excellent. The runners safety were their utmost top priority and I thanked the organisers for keeping us safe!

The route was a challenge in the second half of the race but I was able to negotiate those pretty okie. That is when I had to have the inner pep talk to keep it going! I stopped and walked a bit at every water station. Mostly so I could drink. I tried to pretend that I was a professional runner, with two cups in my hands and ran through and drank but I almost died due to drowning, so I accepted that I lacked a certain coordination and just walked through the rest and of course tried to smile at every photographers, a special thank you to all the photographers for capturing the moment and the memories of the TWINCITY MARATHON 2022.

There were times throughout the race when I wanted to cry just because I was so happy! I’m not saying that the whole 21KM was such a breeze that I was on cloud nine the whole time. What I am saying is that there- I was doing it! really doing it! Running 21 KM- A half marathon!

After the 18km hydration station, I tried to remind myself I only had 3KM left to do. I was already super tired and my feet hurt. But I still kept at it. At about 19KM, I gave in and walked some more, I walked about 1 KM maybe more. I wanted to be able to run to the finish so I was trying to preserve some energy and then I saw it, in the distance…the end……It took SO. FAR. AWAY. I can do this! Then I heard, “Sprint on in”! Just a few more meters! SPRINT ON IT! YOU CAN DO IT! Cheers and shouts along the sidelines in my directions. Sprint it on? Were they trying to kill me? I wasn’t sure at that point I could crawl. Blinking the sweat and tears in my eyes, I somehow sprinted to the finish line, turned my head and saw my hubby waving at me, I smiled for the camera, got my medal and my finisher T-shirt.

And at the 21KM, take off. Give it EVERYTHING you’ve got! And put that smile on your face because cameras are ready. Don’t just blow through the finish line. Throw your arms wide, jump, do something awesome because that is the moment you are going to want to remember for the REST of your life! You just ran a HALF MARATHON! A HALF MARATHON! YOU ARE AMAZING! YOU ARE INCREDIBLE! Wear your medal with pride, grab your goodies, eat that banana, take photos. Do that happy dance!

GoBhangra Workout

Bhangra is an energetic, folk dance and music form that originated from Punjab, India. Today, it’s the newest dance, music, and fitness phenomenon spreading all over the world. Bhangra is traditionally danced to the dhol instrument, a large drum, and boliyan, short sets of lyrics that describe scenes or stories from Punjab. These lyrics most commonly reference themes of love, patriotism, strength, and celebration.

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.


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. 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!

Last Saturday, 16 October 2021,PRO A3 FITNESS was truly privileged, the founder, Jasveen Kaur was the special guest and she briefed us about the program and started off with a blast from warm up to hype bhangra cardio workout that kept the students of all levels head banging, booty shaking and feet stomping! It was a party atmosphere online! The weather and connection was super excellent and everyone had super duper amazing workout!

What makes GoBhangra unique and different?

  1. To teach and conduct this program, you must be a certified licensed instructor.
  2. It’s for all fitness level
  3. It’s a variety of Bhangra and Bollywood groove
  4. It’s a workout and you don’t even know it because of the fun and party atmostphere.
  5. Easy access and we are connected via online zoom
  6. Class fee is reasonable from RM10 to RM15 only
  7. Simple & easy steps to follow
  8. 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 Christine every Saturday at 6pm on ZOOM ONLINE. For more information please contact 0196505370 or Facebook page at PRO A3 FITNESS or GOBHANGRA website.

“1001 Kenangan” Ramadan Buffet only at Thistle Port Dickson

Buka puasa during Ramadan this 2021 at this hotel, Thistle Port Dickson.

That’s right, it’s been quite awhile since we’ve been able to treat ourselves to a buffet due to the pandemic, but it’s a good thing that Thistle Port Dickson hotel is now able to host a sumptuous feast, all with strict SOPs in place, of course.

The menu is inspired by the tastes of nostalgia, giving the older generation a chance to share stories from their own childhood with the little ones – a beautiful chance for families to connect across age groups and pass on precious memories.

Flock over to Thistle Port Dickson for a truly lavish buka puasa buffet for Ramadan 2021. Among the attractions at the myriad of ‘stalls’ set up for Thistle’s Bazaar Malam are the Hainanese Chicken Rice stall, Roti John stall, Otak Otak and Satay stall, Roasted Whole Lamb, and Chinese Hot Wok stall, to name but a few options. The bazaar theme intends to evoke fond memories of a truly Malaysian icon, the hustle and bustle of a lively night bazaar market.

Guests will be spoilt for choice when it comes to desserts as well, with a host of delicious kuih-muih offered, including some for the durian lovers –Durian Crepe Cake and what’s a Malaysian celebration without our favourite fruit? Durian lovers will enjoy the selection of durian-inspired desserts.

If you never know what to eat, then 100 traditional Malay and Southeast Asian dishes to choose from may be a problem, or a blessing when you get to choose as many as you want. From those choices, the dishes you definitely need to sample include the Rendang Daging, Sambal Tumis Udang Galah, bringing diners a nostalgic buffet spread with kampong specialities inspired by old recipes, alongside classics from the Chef. All-time favourites include Rendang Daging Tok, Ikan Patin Masak Tempoyak and Sup Ekor.

With four rotational menus, you might have to keep coming back for more.…….


Food is one of the most powerful connective tools we have. We build our bonds with friends and family over dinners, we go to restaurants on dates, we prepare food for others and with others. Food connects us to the world. Whether it’s a particular meal that reminds us of home comforts, or simply sustenance to get us through the day, food is never meaningless.

Food evokes memories and associations that are just as powerful as other cultural products, if not more so due to the fact that they stimulate all the senses.

At 3 Sekawan Restaurant, food doesn’t just bring back memories, it creates them too.

“3 Sekawan: Kim, Fling and Chris”

In this recent times, the Covid-19 pandemic, we try to stay safe. However, at 3 Sekawan, with the strict SOP and guidelines you will receive when dining with others here, you will also be contributing to a stronger community. That’s right – eating with friends and family is known to strengthen community bonds and build important friendships. Take time to laugh, share stories, and enjoy each other’s company over a delicious meal. You can choose from a variety of Eastern and Western dishes which are made from scratch and come in hearty portions. They also have lunch sets and tea-time promotions that are more economical.

The beautiful setting, with Malaysian touches, and complete with lots of memories filled with various spices, herbs and ingredients, was such a lovely, relaxed space within the restaurant to dine.

This is Calvin and Vivian’s first restaurant venture and as you walk into the gorgeous restaurant, it really feels like you have walked into someone’s house. The Malaysian batik concept print table cloths, the decor and even the music is all just so lovely and you feel instantly relaxed.

Sure, a cup of piping hot tea or coffee is a delight anytime of the day. But, nothing can match the priceless moments you have shared with your friends over a just a cup of tea or coffee at Restaurant 3 Sekawan. So, if you want to relive those chai/coffee moments with your friends, then don’t worries. You can recreate those moments here at Restaurant 3 Sekawan.  The endless chatter over a cup of iced Kopi-O is surely a match made in heaven just like you and your best friend, wouldn’t you agree?  

The extensive menu runs from East to West, One of the most popular dishes is the Nasi Lemak 3 Sekawan, a wholesome reinterpretation of nasi lemak, without coconut milk, combining pandan-infused brown rice with ayam rendang, poached egg, house-made sambal & caramelised onions. The rice itself may be a little less flavoursome than regular nasi lemak, but consumed with everything else, it remains a worthwhile experience that conveys many of the pleasures of a nasi lemak platter, but notably with Restaurant 3 Sekawan’s own distinctive ingredients, heartily portioned.

The greatest attraction to me was the space, how it was recreated from the original sitcom, “4 Sekawan” with the cool chill-out vibes. I could imagine getting a couple of friends to hang out for coffee and long chats to talk about the good old days.

Seremban Prima spreads joy of reading to underprivileged children

Help others discover the joy of reading by giving books, funding, and volunteering.

Remember the excitement of coming home after a long day and jumping back into your latest adventure, mystery, or love story? You pick up your book and get lost in its amazing world. You create your own version of the characters and the experiences are endless. That’s the magic of a good book, it takes you to places you’ve never been and teaches you things you never thought you’d learn.

The Seremban Prima Management, they remember that magic. For many of us, the experience of a book is so special, it has brought so much happiness to our lives. This is the joy they want to spread because they believe in the power of reading.


On the 2 December 2020, due to the pandemic caused by Covid 19, Mr Narendra Kumar, GM of Seremban Prima decided to bring the mall to the people. Therefore, they brought the event to their home. Seremban Prima brought the magic of a library to the Pusat Kebajikan Kanak-kanak Shekinah Seremban. They launched a library and brought happiness and joy to the home.


We’re in this together. We’re also seeking to activate the community through activities such as book clubs, community reading nooks, reading hours and various activities surrounding the joy of reading.

Come and be a part of the process. From setting up the libraries to collecting books, there’s lots to be done! We need books. Lots of them. Donate your favourite books from when you were growing up and help spread that joy! P.S. The shelf life of a book is a lifetime, there are no stories too old.

Share this posts on all your social media platforms, tell your friends all about us, put our posters up on your walls! We want to get the word out … We’re BRINGING BOOKS BACK!!

KL Standard Chartered Virtual Run 2020


When you hear or read the term “virtual run”, first thought would probably be a controller in your hand and a character on a screen. LOL! However, in reality you are much more than player one! Virtual races or runs are almost exactly the same as “real” races and runs, but the difference is that you race remotely, instead of showing up to the site, you run anywhere! You then finish your race by simply logging your KM online. Virtual races and runs bring the fun and healthy competition of a race to your every run! Walk or run……………it’s up to you!

Last Saturday, 12 December I made my children and hubby wake up at 5.00am to join me for the KL Standard Chartered Virtual Run. This run was the first family run for 2020 due to the pandemic Covid 19 that has affected so many lives all around us. I looked forward for races that I can bring the family along and find something for everyone to enjoy. On race day, I woke up at ridiculously early to start fueling and stretching but without travel and parking to worry about. We couldn’t asked for better weather conditions for the race day. It was incredibly a gorgeous day!


I just love the energy of races, it is so special and I love to see running bring so many people together to share such a positive common goal. I ran along wih my hubby, my daughters, aged 17 and 15 and my 13 year old son too. This world needs a lot more happy moments like these.

The day has come and gone, the most eagerly anticipated KL Standard Chartered virtual run 2020, boasting almost 40,000 participants. So, with us, this race is personal. It’s a commitment to always go the distance, no matter what. To nodding to other runners along the route, to pushing ourselves beyond our proposed mortal limits and to generally have a great and fun time as a family.

We walked, we ran, we jumped, we skipped, we danced the zumba- woots woots….I loved every minute of it and I have no idea how, what my time was!


It was so nice to care about our quality time, family bonding time instead of keeping pace throughout the race. We made so many awesome memories, laughed until our sides ached and got some really awesome pictures. Would we do it again??? YOU BET!! What was the best part? ALL OF IT……..

It’s Fun, It’s Fitness, It’s Zumba only at Seremban Prima in collaboration with PRO A3 Fitness a FREE 90 minutes of non-stop Zumba!

What is a star? A very large BRIGHT, GLOWING ball of energy and matter in a dark night sky. A fixed luminous point that can give direction when things are dark. A star shines due to thermonuclear fusion in its core releasing energy that radiates into outer space for others to see.

In Zumba, there is not just one star, we are all stars in this sense…not in what we have come to know a “star” to be. That is a “celebrity” or famous person. This is not about fame, it’s about something that happens on the inside that had an impact on those around you. This is all of us, from the first timer on the back row, to the front row diva, to the instructor in the front. When we dance, something happens on the inside of us that shines so brightly it can illuminate dark places.

Right now, we all need a little more of that.

So keep shining bright, keep lighting the way for others, keep releasing energy, and keep dancing!

On the 19 September 2020, Seremban Prima with the collaboration with PRO A3 Fitness, held a 90 minute FREE Zumba Dance fitness event. About 100 participants from the management and staff as well as the public participated in this party-like Zumba event.

Workouts don’t have to be a chore. In fact, workouts don’t have to feel like workouts at all. With Zumba, a workout isn’t even a workout: it’s a fun dance party – with exercise being the biggest perk! The music is fast, upbeat, and contagious, so you can’t help but keep moving. As the world adapts to the Covid-19 pandemic, Seremban Prima in collaboration with PRO A3 Fitness partakes in social distance, everyone is looking for ways to stay active, and Zumba is a great, mood-boosting option!

You don’t need any special dance skills to succeed in Zumba classes but those that have natural rhythm may pick up on the moves faster. Still, no one is keeping score, so just dance, let go, and have fun.

In fact, a big draw of Zumba is that just about anyone can do it, and regardless of how quickly you pick up on the choreography, you’re likely to be having fun—and sweating. No special equipment or outfits are needed either. All you need is a positive attitude and to keep moving along with each song.

Overall, Zumba feels like a dance party disguised as a workout—which is exactly what people love about it. Zumba is a safe, fun, and effective workout for most people who want to enhance their cardiovascular fitness through dance.

So are you still in doubt that Zumba is a fun activity which is least beneficial as exercise? Probably not! If yes, come sign up and book your slot for the 31st October at 6.00pm! You have to give it a try because Zumba is painless equipment-less activity that helps in reaching a step closer to your fitness goal.

Most importantly, it will make you feel that you are rewarding your body. ZUMBA actually changes your lifestyle in a smarter way, and keeps you motivated. So, grab your sneakers, and sign up and book your slot by calling 0196505370 or log into FB page PRO A3 FITNESS or email and  best of all, it’s FREE!! What are you waiting for??

SEE YOU on the 31st October at Seremban Prima:- HALLOWEEN THEME at 6pm. There will be a booth for make-up and dress up from 4pm to 6pm



“Donate your blood for a reason, let the reason to be life”- Blood Donation Campaign at Seremban Prima


What is the most important thing that you did today? Maybe you took care of your family, tried your best at work (you know you always do!), or helped a friend. Can any of you say that you helped save a life today? And that it took only about half an hour of your time? Donating blood is one of the easiest ways to truly make a difference to those who are in need.

Last weekend, My hubby and I had the opportunity to be part of a Blood Donation “Save a life campaign” which was held at Seremban Prima on the 22 and 23 August 2020 with collaboration of the Rotary Club of Seremban, Hospital Tuanku Jaafar and Bulan Sabit Merah Malaysia, Negeri Sembilan branch. More than 300 blood donors came forward to make this blood donation campaign a success!

More than 44,000 people need blood donations every day! Although science and medical management are advancing, there is NO substitute for blood that is necessary for transfusions and more. The only way to obtain the blood vital to saving people’s lives, is from donators just like you.

So now that we’ve talked about the WHY, let’s talk about the WHAT. What is involved in donating blood?
You must first meet a few basic health requirements in order to be eligible. You must be in good health (you are not fighting a cold or feeling poorly that day), are at least 16 years old, and weigh at least 49kg. When you arrive at your donation appointment or the blood drive you may participate in, you will be put through a brief medical history, followed by a brief health screening.

You will have your pulse, blood pressure, weight and temperature checked. So you basically get a mini-physical for free! Some tips to ensure a smooth donation are to drink extra fluids to maintain adequate hydration, about 16 ounces before the donation, and eat a healthy meal that is not high in fats. You should always try to eat an iron rich diet that includes foods such as leafy vegetables, beans, fish, poultry and red meat. If you have low iron levels in your blood, you will not be able to donate.

After the donation, which only takes about 10 minutes, you will be given a light refreshment and relax for a few minutes. Eight weeks later you are able to return and do it again!

One single blood donation is separated into three different parts, and is able to help up to 3 people. Think about how many lives you can help save, if you began to donate blood once or twice a year, and continue as you are able.

So, what are you waiting for?

“Get Fit, Get healthy” a FREE Zumba dance fitness at Seremban Prima.

GET FIT, GET HEALTHY! The theme of today’s Zumba event, a collaboration with Seremban Prima and PRO A3 FITNESS. As we work together through the recovery from Coronavirus, we encourage you stay active and start exercising!

Here are a few key reasons why you should sign up for the next FREE Zumba session:

  • It helps your lungs recovery during and after illness
  • It helps your arms and legs stay strong
  • Improves your mental health


Zumba is one of the most popular exercise crazes in current years, and with precise reason! There are many fitness benefits of zumba, which include its potential to burn calories, work out the whole body, enhance the metabolism, increase endurance, raise mood, aid coordination, and enhance confidence.

Last Saturday, 08082020, team PRO A3 Fitness with the collaboration of Seremban Prima, held a “FREE” Zumba Session in Seremban Prima, center court at 11.00am to 12noon with a total of 100 participants. Participants and walk-in customers and the public began to arrive as early as 10am to book their slots due to strict SOP by the management of Seremban Prima. We were all required to used our face mask before and after the event, a temperature checked before entering the premises and then straight to the designated slots with markings of one meter psychical distance. For all those who registered were given a FREE T-shirt sponsored by PRO A3 Fitness, a goodie bag, a cap and free flow of cool and chilled lemonade and drinks sponsored by Seremban Prima.


Yes, most people can dance Zumba. Both men and women, children, adults and the elderly and people of all races, fitness levels, dance backgrounds (or the lack of) all around the world enjoy Zumba classes. Absolute beginners can either challenge themselves by throwing themselves into the deep end with the normal Zumba session or learn the different basic steps and choreographies of the dances and different rhythms in the Zumba For Beginners classes. Most students will learn fast enough to enjoy a good class and have a fun, effective workout within a few classes. The key is to keep moving to keep FIT, have FUN and  look FABULOUS!

See you on the 19 September 2020 at 11am, Seremban Prima for another fantastic, awesome and happening 1 Hour FREE Zumba!