This year I ran SCKL 21KM Half Marathon for HOSPIS MALAYSIA:- Run For A Reason is an individual run for charity programme. I had the opportunity to embark on raising funds for a cause that is important to me. Run for a reason (RFAR) is a fundraising run which primary purpose is to raise money for a cause. A big shout to all my family and friends that contributed! YOU ARE MY REASON! This year, it was special and unique and well, when I can’t run with legs, I run with my heart, instead. Running for a charity can be one of the most rewarding experiences you can have. I had the chance to support others who are less fortunate than us by doing what I love – running! Furthermore, my impact will be immeasurable.

It’s not always about the competition, run for a reason.

I’ve always said that running is so much more than just running, and that we are stronger than we think. Run for a reason (RFAR) 21KM Half Marathon, proved to me, once again, how true this is.

In the hours before the race, I was slightly nervous. I didn’t know why. The race didn’t mean anything. But perhaps that’s just something I was trying to talk myself into believing. With every race we have that tiny ray of hope that something great might happen, even if we are under-trained. I wasn’t trying to set a PR or achieve a big audacious goal. I was just there to have fun , to run for a reason and spend the weekend with my “Sole” mate-hubby and dear friends. Why, then, did I have a few butterflies flapping around in my belly?

Race day always dawns early. I never hear my alarm the morning of a race. The adrenaline takes over and I’m awake, counting down the minutes until I leave our home, Seremban.

My expectations are low. Expect nothing. Experience everything. Write the story later.

Finding a decent warm-up space was challenging given the amount of people also trying to do their thing. To avoid the masses of people, and to be honest, needing the loo, I decided to run to the porta-porties and back and treat that as my warm up jog. As with all big city races, to get a decent position on the start line you had to begin queuing up for ages before the beginning of the race- something I hate as it puts all the warm up to waste by just standing still for 20 minutes. But needs must, and before I knew it the gun went off. BANG.

Prior to beginning the race I had delusions of being near the front- having seen a pace car and bikes earlier in the day. My vision of feeling like an elite athlete was dashed as soon as the gun went off when I was reminded that the fastest runners would be running around 65min… and I, well, wouldn’t. 

Never mind! I settled into a rhythm as the course took us through the streets of Kuala Lumpur. I tried to avoid bobbing and weaving through the crowd and focused on feeling comfortable. When my watch signaled we’d made it to the first mile, the number 8:09 was staring back at me. That felt surprisingly easy, I thought. Then the second mile was behind us: 7:53. Hmmm. I felt fantastic. Strong. I didn’t feel like I was running too fast and my breathing certainly wasn’t labored. I wanted to make sure my adrenaline wasn’t playing tricks on me.

It wasn’t.

The race route had brought runners through KL, passing through many of the city’s iconic landmarks along the way too. So it was a nice, scenic tour of KL on foot. 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.

I was particularly impressed with the amount of manpower/traffic police invested to make sure there was help when needed. It was enjoyable to run on the road that we drive on everyday. The route led us to KL City Centre, KL Tower, Time Square, Pavillion, Bukit Bintang annd of course Merdeka Square. This 21km route also covers hills and highway giving runners a very good variety of views and city elevations to enjoy!

The first half of the course was completely flat. As we continued along the back half, I was met with numerous not-so-rolling hills. I continued to charge up them without fear or fatigue. Stay consistent. Do not falter. Strength is pain leaving the body.

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 cups and all. But the mentality of runners are still not matured enough to understand that the bins are for them to disposed their rubbish.

Keep going, Chrisy! Keep going, Chrisy! Then my thoughts diverted to Cinderella…Why Cinderella? Because she is one happy motivated runner. Sleeping beauty- not a runner, snow white-not a runner, but Cinderella is a runner, although not the most practical runner, glass slippers and all. She is happy to stay motivated. Sure, she had struggles. Sometimes it’s hard to stay motivated and to keep going…Cinderella started off with the same running issues everyone could have: a slave to housework, negative nagging family members, a stressful job and heavy work demand. Then she tossed of the glass slippers and went out for a night run. The rest is history! The moral of the story is “Change your impossible to possible and RUN FOR A REASON”!

As I turned a corner and started to ascend up a moderate hill into the AKLEH Highway, I found myself running directly behind a man in a grey shirt. Radiating from his back were the words “Pain is weakness leaving your body.” Having already passed the midway point of the half marathon, I welcomed any mental distraction to keep my thoughts away from the hard effort and focused on continuing to charge forward. I repeated the words in my mind a few times — pain is weakness leaving your body — before deciding I don’t agree with them. You see, the pain that comes from doing anything physically challenging that we choose to do when quitting seems more logical is all about strength, not weakness.

Hit the 10K right around 55:00 (Signages and markers were very helpful. It tells you from every mile marker to go straight, to turn left, turn right.) I was just running and not really concern about the distance (NOT!)…not as easy as it sounds when all your energy is going into moving your legs) and was feeling pretty good. The energy was awesome from the crowds.

Around the 15KM there were people standing with bananas, holding them out for us to grab. I decided I better grab one since the saying goes, there is always the first time for everything! I held it in my hand like a baton. I just tasted it. Somehow that taste helped me get through.

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.

Uh oh…..just one more 1km to go, I feel my legs, hands, start to cramp, I’m worried because I can already hear the music and emcee and I don’t want to be the girl with “chicken noodle soup” legs at the end that can’t make it to the finish line. Plus, Kudos and a big shout out and thank you to all the official and non-official/volunteer Photographers! Without you, there won’t be any memories to keep and treasure! THANK YOU! It’s time to hedge, I started to walk, I decided that finishing with style is much more important than 5 extra minutes (LOL). I could hear the finish. It was a cruel sensation-my mind buzzing with the sights of Merdeka Square and the crowd cheering, singing and clapping, the experience, the pain and what I’d achieved.

One final KM and I will have finished! The true moment where I realized no matter how bad I may hurt, with lots of chaffing and aches and pains, how tired I am, I will be crossing the finish line- It’s a personal taste of freedom only a runner knows when you have crossed the hump and you finished strong! Grinning like an idiot and just loving every second of it and yet letting every second go by in a blur..Collected my medal! Horray! I DID IT! I RAN FOR A REASON: HOSPIS MALAYSIA! After I have crossed the finished line, I met hubby dearest who clocked 1 hour and 58 minutes- Sub 2 and he was seated with a 2 hour pacer….wooooot wooot, proud moment!

PHOTOGRAPHY BY CHAN WK

The strangest thing happened at the race. While I was running, I focused less on the finish line. I started appreciating the run itself. Many of life’s regrets come when we look back and realised we were so focused on reaching the destination that we forget to appreciate the journey. Don’t get me wrong, at every stage in life, we should be growing and moving towards a goal! But unless you stop to appreciate where you are, you’ll wind up missing the whole experience! Life’s not a sprint; it’s a marathon!

PHOTOGRAPHY BY CHAN WK

Running for a cause can help put things in another perspective. Experiencing the hard training is something very small compared to the challenges faced by those who are struggling with real life dramas. This can help you find motivation for your training and also the problems you encounter in your life daily.

La Playa Port Dickson is not just a restaurant but bringing with it an immersive, outdoor-style dining experience of Asian, Western, Burgers, salads and all under one roof, “A truly unique space somewhere between a kampung style house, art installation, restaurant,” a window displaying a magnificent cut of the sunset is the only clue to what lies behind the doors of this premises.

We celebrated a surprised birthday dinner party for my daughter, Amisha Wong Rajoo’s 18^th Birthday which was held on the 16^th September, Malaysia Day. A Dramatic and intimate, the space makes a refreshing showcase for the restaurant’s commitment to sourcing, delivering and cooking exceptional produce, a far cry from the usual “ahoy there” restaurant vibe. Family and friends turned up for this surprised “Hawaiian” Birthday theme. A special thank you Joan and team for pulling off the surprised birthday dinner and Joanne, Godma and Michael, for their support, love and prayers.

They hook me at first bite: the Magarita Pizza, warm from the oven and nestled in their crisp- crusted with pineapples seasoned with tomato sauce, garlic, lemon zest and a little addition of Tabasco sauce,

Pizza-li-cious!

The most immediately identifiable Nasi Goreng Mutton dish filled with a mouthwatering combination of mutton and spices and the Nasi Goreng Kampung, we bundled the hot daggers in cool glass of chocolate milkshake and plunge into cheesy chicken nachos. As we devour the snack, took hold, or so our mouths lead us to believe. It was “panas-li-cious”!

You’ve not tasted grilled chicken until you’ve tested it here at La Playa, Port Dickson. The chef says he made it with passion and perfection in mind, with mashed potatoes, fries or bread. Grill chicken is their forte. I particularly like the plain grilled chicken with BBQ sauce. If you are the adventurous type, don’t miss out on their desserts, super “sweet truth”. After one bite, I wanted more. They have very different out of the box beverages. Try them out!

I once read, “No two spaghetti aglio e olio recipes are alike”. So what is spaghetti aglio olio or commonly known as aglio olio here? Spaghetti aglio olio is a traditional Italian pasta dish originated from Naples and can be directly translated as spaghetti with garlic and oil.

I ordered a plate Seafood Aglio Olio, the taste was splendid. The dish came with a generous amount of shellfish. There were mussels, clams, calamari and shrimps apart from a bowlful amount of al dente spaghetti. The spaghetti was covered with an ample amount of olive oil and you can taste the creamy cloves with a hint of nutty and mild taste. The dish was presented to us with finely chopped parsley and a dash of dried chilli flakes and a slice of toasted bread on top.  Overall, I was satisfied with the dish. It was flavorful and appetizing. Definitely a must try!

“Wow,” one half of the friends devouring the chicken burger uttered slowly on another occasion. “This is delicious!” the other responded with unadulterated joy. This rendition of the chicken burger sum favorite of chopped mixture topping golden-fried bread triangles also utilizes salad, and if that’s what causes its unparalleled savory glory, all hail the chicken! Wow is right — there’s juicy nuance, forceful salt and nearly too much butteriness, with a sweet mayo and rather serious house chili oil for dipping, in case too much is never enough.

It’s not just the ambiance, design or the contemporary cooking that sets this hidden Gem, La Playa Port Dickson apart from the area’s in Port Dickson. The drinks list at La Playa, which entices customers with fun little sketches of liquid pleasures. 

 OVERALL”- All is in proportion; all is simple; all is good! Will be back for more, more, more…….

Marathons are for mad people! That’s what I’d always assumed. And I didn’t fit that club until one day, I signed up for my very first half marathon. And Hell-yeah- I am only half insane! LOL-Segar Rajoo, my ‘sole’ mate became my running mentor. My Yoda. He would be the one to picked me up and pulled me along at every setback offering support and advice. It became clear early that to be a runner it wasn’t as simple as putting on a pair of shoes and running, unless you are Kenyan, of course….anyway……

This race is often a “bucket list” marathon, and rightly so! Given its location, the race organization, the course, the beauty, the amazing Bali, it is certainly one to run! 

On the 27th August, 2023 I ran the 21km Maybank Bali Marathon. My Hubby and I stayed about 30km away from Bali Safari and Marine Park, Gianyar. It took us about 40 minutes to reach there. We rented a car and self drove to the race venue. Designated parking venue/points were provided for runners and upon reaching the starting point area, we ate our packed breakfast provided by our Hotel , in the car before we walked to the starting point.

There wasn’t many parking, and if there were, it will be by the main busy road. Assuming that you take a cab or Grab to the race start, you will have problem getting one to get back where you came from however, motorbikes are not a problem. Luckily, the race organiser made proper arrangements for transportation and shuttle buses for participants with various pick up point around Bali.

There was great vibes in the air, with lots of excited, runners and walkers ready to discover where the Maybank Bali Marathon, new venue and new route would take us.

The Race

I experienced a whole range of emotions! In the morning I was completely hyper. I felt both nervous and ecstatic at the same time. We parked at the designated parking area for runners, walked about 15 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. Standing there at the starting line was an overwhelming experience. There were 15,000 people ready to run. It was still dark.

Looking straight ahead all you could see was the “countdown” to the start. The organisers got hype music to kick-start the event. My heart was beating so fast. The music was playing, energy was soaring. Some were crying, others were laughing, some were still “membawang” (gossiping) and still others were just mentally preparing themselves as well!

10,9,8,7,6,5,4,3,2,1….

And we were off!

I paced myself well and just kept moving.

There were some dark areas for the first 30 minutes. But once the sun rises everything goes well. Plenty of marshals and plenty of police officers. Not all roads are closed for the runners. There were few instances where runners only get half a lane and only 2 runners can fit side by side.

 My endorphins had kicked in and I was feeling on top of the world. My confidence and ‘runner’s high’ rose exponentially. I wasn’t doing so bad. Fewer runners were passing me, of course, that wasn’t really surprising. We were bound to run out of people sooner or later. Nevertheless, the children, the local villagers, groups of supporters/cheerleaders along the route made my journey awesome! Thank you, Your voices, your cheers brought joy and encouragement to all runners.

Motivation Booster

Balinese traditional art performances enlivening the race course become one of Maybank Marathon’s many charms. School children dressed in Balinese traditional attire also cheered the runners as they passed by the villages. Villagers performed “The Kecak’ dance along the route as well! “The euphoria is Maybank Marathon’s charm”. It is what sets its apart from other events.

The first few KM of this race were pretty chill as they featured a lot of flat and downhill. This was a huge tease for ALL.THE.HILLS that you have to run to get back to the finish line. No matter how you slice and dice it, you are going uphill to get back. The hill steepened. It was definitely a pace killer. A series of other small hills after that made the thought of that finish line even sweeter.

Most of the course took us through padi fields, villages and residential areas. Bali Oh Bali is amazing and fun because you see so many different runners from all over the world out on the course, either spectating or running. I loved the serenity in the early miles. The light was beautiful, all was quiet except the pounding of runner’s feet and the air was crisp.

Along the way, there were sufficient water stations filled with awesome volunteers who helpfully spilled water and POCARI on your expensive running gear. NOOOOOo, seriously, Thank you, dear volunteers! Be sure to thank them for this, dear runners because I don’t know what would possess somebody to get up at an ungodly hour, travel across  town and stand around for hours handling cups to thousands of sweat covered smelly runners! Thank you! Terima Kasih!  You guys rock!

The route was tougher in the second half of the race, but I was able to negotiate those pretty okie. The morning was cool but a little humid so the plentiful sponges were really helpful.

It’s an amazing experience to set off with so many people who all have the same goal. It took me a while adjust to running in a crowd, but the running itself went quite well for most of the race. I found the last 5 kilometres very difficult. There was so much going through my mind. Besides being physically demanding, running a half marathon is also mentally challenging. I kept thinking,   “I can’t go on. I have to stop and walk for a while.”. But when I saw how many people were overtaking me, my inner dialogue changed to  “Run Chrisy, run! Everyone is overtaking you!”  This kind of self-talk is constantly going through your head.  It’s an amazing experience to run with so many people at the same time, but the truth is you have to run all 21 kilometres on your own.

At the 16 km, OMG! It was like stairways to hell…and the hills are alive!! Like a lot of things in running, it is mental, your legs will run up that hill if you tell them too! Seriously, it was lots of hills and stairs! “Learn to love hills”- sounds crazy eh, but if you say you hate hills, they will be mean and evil to you…..Balinese believe in KARMA, So, I embraced the hill, said I loved it, talked myself up and over it. All the way up that hill, I said things like ‘nearly at the top’, ‘Good girl’, ‘it is not so bad’….I may be running or walking slowly, but at least I am still moving- This part was like “The Tortoise and the Hare” mentality. I passed so many runners on my slow crawls leading to the the last few kilometers because they were walking and then off they went down the other side like the hare passed me like a gust of wind…It was all about mental strength!

The last 3 km was a struggle! The route was tougher in the second half of the race, but I was able to negotiate those pretty okie. The morning was cool but a little humid so the plentiful sponges were really helpful.

 Sometimes, race day is a funny thing. Most runners aren’t competing for first place. They are competing against themselves, either for a better personal time or simply to finish. Life is similar, while it may look like a race against others, the only real competition is yourself!

The route had something for everyone with some crowd lined closed roads, an idyllic rural village section through Gianyar, Bali. Seriously! Just do it! Ditch the elastic, hair bands, pretty clips and let your hair wild as you run Maybank Bali Marathon. Ohhh don’t forget to unplug your headphone and listen to the birds chirping and the people/villagers cheering, dancing, high fives and playing. How refreshing to run with true awareness of your surroundings. Allowing my body fall into the rhythm of the natural soundtrack.

Then I heard, ‘sprint on it! I looked to my left and saw my hubby, just 1KM to go! He finished the 21KM half marathon and clocked 2.07 minutes and He grabbed my hand and ran with me towards the finish line with pride and joy, carrying the Malaysian flag! Sprint on it! You can do it! “Malaysia Boleh!” Cheers and shouts along the sidelines in my direction. Sprint on it?? Were they trying to kill me?? I wasn’t sure at that point I could crawl in. Blinking the sweat and rain drops from my eyes, somehow I sprinted to the finish line, I smiled for the camera, JUST GO…FINISH….and finish, I did..I threw my hands up in the air, like I just don’t care, as I crossed the finish…I got my awesome medal and my legs felt like dead. But I just ran a half marathon…For someone who running does not come easy for, I was (am) unbelievably proud of myself. It was a really nice feeling and It gives me a great sense of pride and honor to be part of MAYBANK BALI MARATHON.

I can’t wait to do it again. My favourite part of the race- EVERYTHING!  Overall, the hype, the people, the the children, the villagers, the volunteers, the crowds and the emotions…”Remember when you thought you couldn’t do this?” I do……..But I just did it and now I feel unstoppable. It was truly a once in a lifetime destination race and even though I wasn’t able to “RACE” it, just running it was such a gift!

WHAT IS GOBHANGRA WORKOUT?

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?

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 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.

Tips for preparing before the race

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.

The bottom line

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.

Kpop X Fitness is the first fitness workout successfully incorporated with mind-blowing K-POP creativity & fitness intensity.

KpopX Fitness is a fast growing fitness program in K-Pop Style in Singapore. Easy Popular Intense and Creative – the four magic elements that make KpopX Fitness- EPIC. Cleverly incorporated fitness intensity into simplified dance Moves. Sweat it out to 13 to 14 Kpop hits in one session! Founded by Maddy Lim, Singapore, Dance fitness choreographer.

I took my training and license and became a certified Kpop X Fitness instructor in 2019 which Maddy Lim conducted the training in Kuala Lumpur and my journey from Seremban took about an hour and a half and it was worth it. This program was very new to me and soon I discovered the benefits, joy, happiness and passion in dancing, training and teaching this program.

Good dance teachers care about their students’ class.

GREAT dance teachers care about their students.

Good teachers teach as best as they can for the one session they have. They prepare, are attentive, drill techniques and grooves, describe their movements thoroughly – whatever to make that time valuable. ‍Great dance teachers not only teach, but develop relationships with their students. Not necessarily a BFFL friendship, but one of mentorship. Great dance teachers take the time to know who their students are, what they’re good at, what they need help in, and how they learn best.

Good dance teachers can teach a lot of choreography. GREAT dance teachers can teach a lot about dancing.

If you paid to just learn choreography, then by all means, find the teachers that know how to jam a lot of moves in that 60-90 minutes. But, if you want to understand your body better, practice different ways of executing movement, and fully absorb whatever amount of choreography taught… then find the teachers that teach you how to dance.

It’s pretty obvious when a teacher is just trying to get through the sections until they reach some checkpoint. ‍Great dance teachers, no matter how much choreography they get through, will leave you feeling like you learned something about dance.

GREAT dance teachers gives you props and constructive feedback.

You can’t learn if you don’t know what you gotta learn.‍ Great teachers know how to balance both praise and constructive criticism. They understand that their job isn’t to baby their students and make them happy so they don’t unfollow them.

Ultimately, their job is to push them to become better. (Which will make everyone happy!)

Good dance teachers come prepared. GREAT dance teachers come prepared to be flexible.

As a Kpop X fitness Instructor, I love it when dance teachers know the exact lyrics to the song they’re teaching to – not because I mind if they make something up, but because it shows that they went that extra step to Google search the lyrics.

Preparation is great.

‍Great dance teachers come truly prepared, meaning they’re ready to adapt at moment’s notice.

This means they can be great teachers, not just for one specific situation, but for all situations.

For example, if a dance teacher starts teaching and soon realizes that their students cannot keep up with the pace of their teaching, they should either be ready to simplify the choreography, spend more time drilling combos, or teach less but teach carefully.

They should NOT just go on teaching the class on their own pace.

Or if there is language barrier, a great dance teacher will be able to find alternate ways of explaining their movements.

Good dance teachers love to dance. A GREAT dance teacher loves to dance and love to teach.

For any Instructor to get to a point where they’re teaching, they probably love dance a lot.

But for them to become great at teaching dance, they have to love teaching.

Not all good scientists make great science teachers, not all artists make good art teachers.

That distinction is everything –Are you a KPOP X FITNESS INSTRUCTOR? Check.

That’s the only way you’ll be a great dance teacher. In conclusion, the concept is simple: You can learn to teach, too.

The life of a fitness instructor can be super alluring. You’re probably picturing someone working out all day, wearing a uniform of sports bras and leggings, drinking lots of smoothies. And, to be fair, you’d be sort of right. A lot of people dream of leaving behind the standard 9-5 career path to share their love of Zumba/KPOPX Fitness/ Go Bhangra Workout/ Tabata/HIIT/etc with the world instead. That’s exactly what I did; I left behind a stable, lucrative career to launch into the wild wilderness of teaching. I absolutely LOVE it, and wouldn’t go back—it was the right decision for me. But that doesn’t mean it’s an easy path.

Being a fitness instructor or trainer is definitely a dream job. But it’s a dream that can be seriously hard to achieve and maintain, and there are real downsides to it, too, that are often hid behind the curtain.

I’ve been a fitness instructor for almost 7 years now.

I mean holy crap! These years have gone by so quickly! The title “fitness instructor” is a tricky one because it covers such a wide range of possible careers. Typically, boutique studios require a higher standard of instructors than, say, a large chain gym, since their clients are paying for a premium fitness experience. This means instructors need to be the cream of the crop, and the competition for a spot to teach is often fierce. Like any career, you have to invest time and (usually) finances for education first. You need to be certified to teach whatever it is you want to teach.

This is actually one of the most appealing parts of this career to me… but it might really deter a lot of people, because I’m telling you now, this line of work is a HUSTLE. A lot of what you get out of this career comes from what you put in it.

In order to teach fitness full-time, you often have to get creative to make a living. This might mean branching into training private clients or creating classes of your own. It’s really hard to say how much you can make as a fitness instructor, because honestly the sky’s the limit. There’s a big range, which I’ll talk about in a bit. But either way, you usually need to come up with multiple revenue streams in order to create a thriving standard of living for yourself.

Depending on where you teach, as an instructor you’re almost always working freelance, as an independent contractor. You own your own business.

Side note: instructors also need to remember that you won’t connect with everyone, you won’t make everyone happy, and you can’t take it personally.

There’s a big difference between loving fitness and teaching it.

This is probably one of the most important things I’d like to get across—just because you love working out does not mean you’ll love teaching, because they’re two totally different experiences. A good teacher should have their attention on the clients at all time, not themselves and their own workout!

Fitness instructors have to be masters of multitasking.

Remembering your class plan, giving cues (and making them good cues), staying on time, watching clients’ form, demonstrating the moves (with perfect form!), managing music/lights/AC… You gotta be a multitasking pro to succeed.

There’s also a huge performance aspect to teaching: you’re up in front of a crowd of people, with everyone watching you. Your movements must be precise and your personality must be engaging. I used to do dance performances and competitions, and every single time I teach it still feels the same way as stepping out on a stage.

My secret way to get in the right headspace before teaching is to go into the bathroom and take a power Pose, close my eyes, and breathe. A mini meditation. Because once class starts, it’s not stopping! And no matter what happens in class, you’ve got to be able to roll with it—your music might stop playing, the A/C could go out, you’ll have to kindly ask clients to stop talking, online messages and comments might popped up… You must be able to be present, focused, and adaptable.

Instructors must be prepared to receive constant feedback.

Fitness instructors are subject to constant critique. From Google reviews, comments, Face Book reviews to chatter in the locker room, Wassap/ chat messages—people are going to talk about you and your class. (One of the things I hear the most is “I love your energy and smile” .

What’s ironic is that feedback terrified me before I started teaching. As a teacher/blogger/instructor, I was so hurt whenever someone thought my words/actions were less than perfect. I often think back and know that my soul gravitated towards teaching because I needed to get over that fear and lack of confidence in order to reach a happier state of being. Because I have!

Of course, it’s wonderful when the feedback is positive, but everyone will have different experiences. It’s a lot of pressure for new instructors, because you’re evaluated right out the gate. But as with anything, practice, experience, dedication, and a little sweat leads to leveling up, and clients notice!

Ideally, you refine your craft enough as an instructor that clients love you and you naturally build a following based off the quality of your teaching.

One of the best parts about teaching: we get to help people get healthier!

To me, there’s nothing more fulfilling than knowing I helped someone feel stronger, get in a good workout, let go of stress, and reconnect with their own power. It’s an honor to be in that position of influence as an instructor. We get to make the world a healthier place!

The hustle never stops.

Fitness instructors really are superstars. It’s a tough job, and they do it! Even though it’s challenging, it’s one of the most fun, exciting, energizing careers out there. Obviously I love teaching and have chosen to stay on this path for a reason. It’s addicting. There is nothing that compares to the high you get after teaching a great class.

If you’re passionate about fitness and want to dive all-in to making your dream teaching career come true, you can absolutely do it. Just know it will take work. (But don’t all of the best things in life?)

As with any entrepreneurial journey, if you can tough it out and continue to work hard, being a fitness instructor for a living is a dream within reach. It’s a dream I’m committed to, and I’m excited to see how it, along with my blogging career, unfolds over time.