How to lose 7kgs in 2 months?

If you have made the decision to lose weight, you might be wondering where to begin…

Have you ever tried to lose weight and after some time you lost motivation and confidence? Don’t worry, it’s normal.


But, for the past 8 weeks, Coach Adli, Coach Novia and I have journeyed with these truly amazing people who had signed up for the 8 week Weight Loss Challenge at PRO A3 Fitness. I’ve trained, I’ve worked out, I’ve laughed, I’ve cried, I’ve worked together and in our group we had mentors, coaches, instructors that made these participants motivated, reached their goals and stay happy and healthy!

The champion!

Ms Malliga D/O Selvarasoo

Aged 38, a mother of 3 children, 2 girls and 1 boy. When she was pregnant with her third child, she went through some difficult health and personal issues, turned to food to soothe herself, and watched as the number on the scale went up…..and up and up…She was introduced by a friend to join PRO A3 Fitness. In 2 months, she dropped 7 kgs and her energy levels and stamina skyrocketed. No diets, no pills, no supplements, just work outs! Ms Malliga signed up as a member and attended classes offered by PRO A3 Fitness such as Tabata/HIIT by Coach Adli and Coach Novia, Yoga by Ms Villa, Zumba by ZIN Christine, ZIN Kaizer, ZIN Dyana, Strong by Zumba by SYNC Wanie, Piloxing by PIA Yan, Salsation by SEI Meira, Toning and Abs by Coach Adli and Coach Novia, Bootcamps, gym sessions with a collaboration by PRO A3 Fitness and VI Fitness and also motivational talks and advises by doctors. (in-house Doctors). “Don’t let your mind get in the way” was Malliga’s mantra-and it worked. “So many of us tell ourselves that we’re selfish, if we make time for ourselves, especially if we are moms and have to care for families”, she says, “But the 60 minutes a day I made for myself had led me to being a more happy wife and a more confident mom!”

“There were a lot of learnings during this 8 weeks journey. I was not alone, I had an awesome team and support from my friends at PRO A3 Fitness, we journeyed together and we achieved our goals together. All of us loss weight. A total of 68kgs overall. Push yourself to the maximum extent and never give up. It is very important to be humble and have a goal to achieve. I am still on my process and this is the “new” me now!

Ms Malliga lost a total of 7kgs in just 8 weeks and she walked away with RM500 cash! Second runner-up, Puan Lily with a total lost of 6kgs and third runner-up, Ms Kala Perumal with a total of 5kgs. Their journey does not end here, it’s only their beginning!



First Aid Training CPR/Choking/Recovery Position organised by The Rotary Club of Seremban

On the 19th June, 2019, A first Aid Training on CPR/Choking/Recovery position was organised by the Rotary Club of Seremban and the event was held in Seremban Prima from 11.00am until 7.00pm.

The event began with a bang! A warm up session conducted by PRO A3 FITNESS took the stage. The energy was palpable from the moment the PRO A3 FITNESS Team step on stage. The participants ranging from students, teenagers to the “young at heart”, were absorbed in the music. They moved flawlessly to the pulsating rhythm of songs such as ‘Let’s get loud’ by JLO.

After the warm up session ended, we took a group photo, something that I always look forward to…The memories and moments to cherish in life. Right after that, the St. John Ambulance’s took over the program. We were briefed with techniques and ways and the team also demonstrated  the CPR/Choking and Recovery Position. As a participant we had the opportunity to try and practice those techniques as well. We were guided and taught the right and proper way to handle and demonstrate the techniques. A short question and answer session was conducted briefly by the team. It was indeed a very interesting and informative Training Program.

I believe that one of life’s important skill is First Aid Skills. When someone choked, suffered a heart attack, or drowned-giving First Aid immediately makes a difference between life and death. After we had completed the basic course, we were awarded a certificate and a goodie bag.

Do you know that if someone stops breathing, he/she only has 4 to 10 minutes before he/she becomes brain-dead? Chances are that the ambulance will not come in time. Therefore, it is very important that CPR is administrated immediately.

Human normally do not think of calamity until it strikes!But emergency does happen and it’s best to be prepared. You would want to know that if your love ones are in danger, you will have the necessary skills to save them.


KL Possible Fun Run 2019 Event/Race Review

Setting double alarms, waking up at the crack of dawn (okay, rolled…..tossed……turned…….grumbled angrily) out of bed at 3.00a.m. Analyzing every aspect of my bowel movements (or lack thereof) stressing about transportation, parking. Standing in line for porta-potties. These are all normal things we typically experience on race day!

I always believed that not all runs/events are meant to be raced. Last weekend, 16 June 2019, The KL Possible Fun Run was organised by S. Ganesan and team Ashkhu Glow Event Management. While you select a few that you want to race, others are meant purely for the enjoyment factor, such as the KL Possible Fun Run 2019. We decided to relax, have fun and take this one easy.

Hubby , kids and I were in good time to collect the bibs, met the organisers and chatted with some runner buddies. The start area was amazing as I could feel so many different emotions.

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The event started off with a warm up Zumba session by PRO A3 FITNESS. The crowd was amazing. All walks of life, from children to mommies and daddies and also the young at heart were moving and dancing to the beat. 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.

At sharp 7.15a.m., the 6KM were flagged off. Then at 7.30a.m, at the starting line for the 3KM, my children felt like lions waiting to be let out of their cages. They were rip-roaring and ready to go. Ready to race?In deed…. Anjali, Amisha, Avinash and hubby were ready to rumble!

Padang Merbok running was beautiful and rather undulating. Lots of little ups and downs. It was a sunny day and this part of the race was in the shade, which was nice. I loved how different it was, being part of a running event with my “sole”-mate,hubby and my children. It’s a special feeling, sharing and bonding as a family. My hubby and son finished the race strong! This race is strictly a ‘Fun’ race, so no clocks, chips or stop watches were involved. As always, it’s nice to run by feel and solely for fun!

As they approached the finish line, there was a nice crowd cheering everyone on with lots of children wanting hi-fives and runners who had finished staying to cheer people on. It was great to see so many families with kids take part in the run, and running with a smile.

It was a fun event with a crowd of 700 participants. The route was nice , even though, the roads were not fully closed but the organisers ensured all safety measures for the participants. There were lots of marshals and volunteers on duty, water stations were well organised, great little course, fun volunteers, nice running community.

It was so nice to care about our quality time, family bonding instead of keeping pace throughout the race. We made so many awesome memories, laughed until we cried and got some really awesome videos and pictures. Would I do it again? The KL Possible Fun Run- Now everyone can run! YOU BET! What was the best part? ALL OF IT!!

A great race doesn’t come from a PR or a new attained distance, but more from the memories and lessons you take away from them. As always, I was reminded of how much I love this sport and how special it is to share it with my favourite people ever -Hubby and Children!



First aid is the first and immediate assistance given to any person suffering from either a minor or serious illness or injury, with care provided to preserve life, to prevent the condition from worsening, or to promote recovery. First aid is generally performed by someone with basic medical training.

Head on down to Seremban Prima, 19 June 2019 from 11.00am until 7.00pm, A FREE First Aid Training on CPR/Choking/Recovery Position will be organised by the Rotary Club of Seremban. All you have to do is register or walk into any of the eight sessions and you will walk away with a FREE First aid pouch, Certificate and lots more goodies awaits you! So, come and join us! With collaboration by PRO A3 FITNESS, a warm up Zumba session will kick start the event!

First aid training could be most important course you’ve ever taken. In event of an emergency, you’ll have the knowledge and confidence to deliver potentially life-saving assistance. Just like the Rotary Club Seremban’s tagline “Now everyone can save a life”.

This quick primer on common basic first aid procedures can help you get through a minor-crisis, at least until the paramedics arrive or you can get medical treatment.

See you on the 19 June, Wednesday at 11.00 until 7.00pm at Seremban Prima.

Discover yoga health. Discover yourself only at Pro A3 Fitness, S2 Heights

Imagine an activity that increases your flexibility, strengthens your muscles, centers your thoughts, and relaxes and calms you. Yoga does all that and more!

I remember my first yoga class. I wasn’t concerned about being able to do the poses, but I was a bit sceptical about the chanting and the spiritual side of it. I remember sneaking a peek every few moments while all eyes were supposed to be closed to see what everyone else was doing. It turned out that the chanting and meditative breathing was a valuable part of the experience for me. It took a couple of sessions to get the hang of it, but once I did, it centred and calmed me and I felt great about it. I even remember  sweating less while walking  outdoors as the result of just feeling calmer.

Yoga uses asanas (postures), focused concentration on specific body parts, and pranayama(breathing techniques) to integrate the body with mind and mind with soul.

Yoga focuses on the mind by teaching you to concentrate on specific parts of the body. For instance, you may be asked by the instructor to focus deeply on your spine, or let your mind go and have your body sink into the floor. This awareness keeps the mind-body connection sharp and doesn’t allow a lot of time for external chatter (like worrying about what you’re going to have for dinner or the presentation at the office that you’re preparing for). Instead, the focus is internal, between your head and your body.

The idea is to not fight any thoughts you have, but to let them come and go while the instructor leads you through visual imagery to help you focus on how your muscles feel. The desired and often obtained result is to drift into a peaceful, calm, and relaxing state.

Yoga uses controlled breathing as a way to merge the mind, body, and spirit.

It is believed that the controlled breathing will control the energy flow in your body. It is my experience that controlled breathing helps me focus on muscles that are working, it slows down my heart rate, calms my mind, and leads to a deep, inner calm and sense of relaxation.


High blood pressure (hypertension): Many people believe that practicing yoga can help lower blood pressure by teaching breathing techniques and reducing stress. It is true that lifestyle changes like regular physical activity and stress management can help lower and manage blood pressure, but it doesn’t do so in all cases.

Mood: After just one yoga class, men reported decreases in tension, fatigue, and anger after yoga, and women reported fairly similar mood benefits.

Diabetes: There is some evidence to suggest that yoga may lower blood glucose. After just eight days of yoga in 98 men and women 20-74 years of age, fasting glucose was better than at the beginning of the study, but subjects in this study were also exposed to dietary counselling and other lifestyle interventions, and so it’s difficult to know if the yoga on its own was responsible for the changes.

Carpal tunnel syndrome: Individuals with carpal tunnel syndrome who did yoga twice a week for eight weeks had less pain in their wrists than people with carpal tunnel who wore a splint. The effect may be due to improved grip strength in the yoga subjects.

Strength and flexibility: In one of the most persuasive yoga studies, men and women 18-27 years of age who participated in two yoga sessions per week for eight weeks increased the strength in their arms by 19% to 31%, and by 28% in their legs. Their ankle flexibility, shoulder elevation, trunk extension, and trunk flexion increased by 13%, 155%, 188%, and 14%, respectively!

Asthma: There is some evidence to show that reducing symptoms of asthma and even reduction in asthma medication are the result of regular yoga. Again, this doesn’t mean that you should stop taking your asthma medication if you start practicing yoga, but it does suggest that there could be some positive result, and you should ask your doctor if you have a question about it.

My experience with yoga is that, when I do it regularly, I am calmer, clearer, and feel good for having done it.

I recommend starting with a basic class. At Pro A3 Fitness we offer these, and all you need to do is walk in on Wednesday evenings at 7-8pm or Friday mornings at 8am to 9am for Yoga classes. I also suggest letting the instructor know if you are a first-timer so she can give you a hand when you need it. Carmen, an awesome and helpful instructor will keep an eye on you and physically assist you with poses if you need it. It can make all the difference in the world if the instructor pays attention when you’re struggling.

Go for it!

Yoga is a great complement to Zumba or aerobic and resistance exercise, and I suggest that you might be completely surprised at the benefits you experience. I don’t see how you have anything to lose, and so I urge you to give it a try at Pro A3 Fitness: Wednesday 7.00 – 8.00 pm and Friday 8.00 – 9.00 am. Walk in is only Rm8.00!


Sharing is Charing with Royale Chulan, Seremban


In conjunction with the month of Ramadan Al-Mubarak, The Royale Chulan, Seremban- recently hosted a Buka Puasa event for single mothers, senior citizens, orphans and poor children from Pertubuhan Anak-Anak Yatim dan Miskin Darul Khusus (PEYAKIN) in Rembau, Negeri Sembilan were joined by Tuan Mohamad Hapil, Director of Welfare Department, Negeri Sembilan, management and guest. The Royale Chulan, Seremban’s General Manager,  Mr Leo Kuscher said “it was a joy and privilege to share and help the wishes of these young children and light up their festive celebration with joy”. The General Manager, Mr Leo Kuscher also presented donations and gifts worth RM10,000 from the hotel groups We Care Campaign to the children as part of the event. It was heart-warming to see that everyone joined in the spirit of Ramadan, acknowledging a time of togetherness and sharing.

After breaking fast with dates, a dietary habit espoused by the Prophet Muhammad (S.A.A.W) because of its energizing value after a long day of going without food, the children and guests were treated to wide variety of dishes ranging from kampung delicacies and traditional delights to a variety of local and continental savouries, with the roast lamb one of the most sought-out dish. They were treated to an array of sumptuous spread at the Aroma Asiatique Restaurant.

This is an effort to showcase Royale Chulan, Seremban as an innovative player in the hospitality industry which is willing to spread cheer and joy to the less fortunate and at the same time to encourage management and guest to serve the community.

A sumptuous spread of Ramadan delights is served at Aroma Asiatique Restaurant throughout the month of Ramadan from 7pm to 10pm from 6th May to 4th June with 4 rotation menus and with more than 100 dishes, stall concepts and live stations to choose from including whole roasted lamb, Soup Gearbox, Nasi Briyani and the famous ‘Apam Balik’, you will discover the true spirit of Malaysian cuisine.

This event has become a tradition for Royale Chulan and they look forward to celebrate many more occasions with the less fortunate and share the company’s success by giving back to those in need. In addition to the sumptuous spread of local delights, the evening tapered off with the Muslims performing the Isyak and Terawih prayers as sign of gratitude and respect for the holy month.

Damas Suites & Residences “In Tune with Lifestyle”

If it was easy to stay fit and healthy, there would be less disease in the world and people would live much longer. Unfortunately, it gets more difficult as one gets older and it may require serious lifestyle changes. However, this does not mean that it can’t be done. If anything, there are probably several things you could be doing differently and there’s no reason you can’t give it a shot!

Last Thursday, 25 April, 2019, Damas Suites and Residences put up an exciting and thrilling evening, to show their appreciation to their clients and management team for all the support rendered. Despite the heavy downpour, the support was truly amazing. General Manager of Damas Suites and Residences, Ms Sophia Natasha Malik, in her speech thanked each and everyone for the overwhelming support. She mentioned, Damas Suites and Residences will be unleashing  a host of wonderful lifestyle activities in accordance to the new hotel tagline “In tune with lifestyle”.

The four lifestyle chapters that takes the stage are:-

  1. The healthy Chapter
  2. The Foodie Chapter
  3. The Reach out Chapter
  4. The Going Green Chapter

Along with these chapters, the hotel also proudly introduced its latest pride and possession, it’s very own “Lifestyle Ambassador” Ms Thanuja Ananthan. Ms Thanuja will be supporting the hotel’s presence to greater heights. Kicking off in May, the healthy chapter will be introduced. Yoga (weekday), Zumba and Tabata (weekend) are set to take place and will be conducted by Pro A3 Fitness. 

It takes change to make a change. Being healthy and fit isn’t a fad or a trend. Instead, it’s a lifestyle!


Mother’s Day Special “Yoga and Zumba” only at Pro A3 Fitness, Seremban 2


Why YOGA and ZUMBA on Mother’s Day?

Why not?! What better way to celebrate your mother (or the woman or women in your life) than by Yoga-ing and Zumba-ing alongside her, in honour of her, in memory of her or just because you feel like working out. Husbands, sons, daughters, aunts, uncles, mothers, fathers, in-laws and all family members are invited to yoga and zumba in this celebratory fitness workout only at PRO A3 FITNESS, The Plazo, S2 Heights on the 3rd May, Friday 2019.


Did we mention that all participants will be greeted with a special SWEET TREAT? (Will it be a cookie? A donut? Chocolate? A brownie? — We will let you know soon!)


Our aim is to deliver a fun, healthy and inspirational community event that brings the community together on Mother’s Day.

These days everyone leads hectic lives. But this Mother’s Day, slow down and spend the day as a family doing what mom loves best–staying active.

Mother’s Day fitness workout will promote family engagement and youth fitness; and the ever expanding Health and Wellness. Come join us at Pro A3 Fitness, The Plazo, S2 Heights.

For more information please log into Facebook Pro A3 Fitness or call 0196505370.  It’s only RM 8.00!!

Aroma Asiatique @ Royale Chulan, Seremban

Ramadan is almost here. After all, a whole day of fasting deserves a good hearty Ramadan buffet to replenish your reserves for the next day. Even the non-Muslim community would find the delicious array of Royale Chulan, Seremban’s buffet at such delicious price too. It sure beats the heat at Ramadan Bazaars and there is no need to brave the traffic jams during the ‘buka puasa’ rush. Simply park, relax and enjoy at Royale Chulan, Seremban.

This year, Royale Chulan, Seremban offers guests with extravagant iftar fest. It is a good way for strengthening ties and to share the bliss of the holy month. Beginning with the sighting of the new moon, Royale Chulan, Seremban will bring guests to dine and experience with an enchanting ambiance.

Hotel’s culinary experts have created special culinary delights for its patrons for the entire month of Ramadan. Guests will indulge in the delicacies that have been prepared to commemorate this very special month.

This Ramadan buffet extravaganza showcase over 100 different dishes from freshly prepared salads and kerabu, soups, hot dishes as well as tantalizing desserts, a variety of thirst quencher beverages and action-cooking stall dishes to choose from and savour your favourite Ramadan delights.

Culinary choices range from ‘kambing golek’, GEarbox soup, gulai daging salai, ‘ikan bakar’, Ayam Goreng Kampung and a wide assortment of desserts and ‘kuih-muih’ to tempt every palate.

The Ramadan buffet welcomes guests to experience sunset meal after fasting within comfortable and relaxed settings. It’s the perfect place for breaking fast with family and friends without breaking the bank.

Royale Chulan, Seremban’s selections are enough to whet any appetite.

To avoid disappointment,  call Ramadan hotline at 06-766 6666 ext 6120/6103 or email



The Score Run 2019 Conquer the City Race Review

I could not have gone another step, but on Saturday I ran across the finish line of the SCORE Night Run’s Half Marathon, my first run for 2019. My legs shaky, my feet numb, I did it. And everything hurt. Turns out, 21.1 kilometres is far and the journey to that elusive finish was a mental and physical test unlike anything I’d ever endured.

This is a spectacularly well run event. Running in Putrajaya is among the best routes in the city. With 15,000 runners, the start was crowded, but the course is open. There are rolling hills, amazing beauty along the course and a grand finish with an instant race results on the spot! You really can’t ask for more from an event. I highly recommend this event to any experienced or beginner runner.


I felt a real mix of emotions: nerves, excitement and a real sense of disbelief. However, I’m a firm believer that you should take every opportunity offered to you, and the chance to run the SCORE Night half marathon was too good an opportunity to miss.

The 42KM flagged off was at 8pm. Right after that, the 21KM runners were asked to standby in the pen. While waiting for flag off, we were all entertained by a 20 minute cultural performance. It was really nice and traditional however, as a runner I would have preferred a warm up session before the race instead of a cultural performance. After all, our running tee says RUN-DER-FUL, ehem, not culture-ful. Somehow, along the 21KM half marathon, there were a lot of runners injured due to muscle cramps, hamstrings injuries etc. Therefore, I would highly recommend a warm up session before the race.

We arrived early, so we managed to get a good and safe parking spot, quite near to the starting point. Alright, let’s begin with a quick rundowns of the PROs:

  • It was a ‘night run’. It had a totally different feel than a morning race would have, which I enjoyed it.
  • It was a nice feeling to be running in Putrajaya “Conquer the City”-Run the Night
  • The crowd was overwhelming
  • Water stations were plenty
  • Porta-porties were sufficient

At 8.40pm, the horn goes off and 13 000 runners shuffled in life! A stunning diversity of masses bouncing around for position. This is a funny time where you are not really sure who is in front of you and who is behind. The theme for SCORE RUN- Conquer the city, “Dear runners, conquer the city-not conquer the streets, however I do wish that runners would practice proper etiquette while running, overtaking, talking or spitting.”

The next 5KM, I actually got a decent pace going, I overtook a few runners. The organisers did a good job, roads and routes were well condone, marshals were on standby and traffic police were placed at every traffic lights and junctions.


This is the best, such a beautiful night, the weather was great and this pace feels so easy. Life is so amazing, enjoyed the sounds of pounding feet on the streets and the breeze felt so good! Luckily, once my body got used the rapidly occurring climbs and descents, my breathing got more regular, and I kept the “paced run” mentality in the back of my mind. During the up hills I tried to climb, and during the down hills I just tried to let gravity do its work. On the straightaways, I pushed myself like it was a paced run: relentless, forward motion, one step at a time.


Right about now, my lower legs felt fatigue. There were very gradual rolling hills throughout the course that kept things more interesting than challenging. ~ 15 KM but I didn’t find it to be bad. It was short and not too steep but the placement can make it challenging. That being said, I developed sharp pains in my right hip flexor and knee right after the hill. The last mile is deceptive because there are a lot of loops and turns. You think that the end will be around the next turn – the good news is that this eventually does come true. Ohhhhhh, and then the route led us to twilight zone..Seriously, we ran into a very dark tunnel . As I was running, I was imagining that Valak was behind of me, chasing me, trying to give me the push for motivation to speed up….but it didn’t work. I was more freaked out by the darkness and afraid of getting hit by cars at this point rather than being chased by Valak!


Then suddenly I felt something shifted in my body. If you have ever heard a runner talk about “hitting the wall” or “bonking”, that was exactly what happened. My body just quit on me. Then, I had no choice, I had to switched gears in my brain. The run now is all about mental challenge! I got this! I am not going to stop! Just keep going! I can do this! I can! I will! I run because I can…

I stopped at the hydration station, only to get a cup full of ice cubes, I had to wait for the volunteers to pour water into the cup. After that, I pushed on. I managed to keep going but in a bit of a painful blur. I saw many runners stopped for medic assistance as well as massages and first aid. assistance.

I am not quite certain how it works, but it always amazes me how the body can do things on race day that you really didn’t think it’s possible!

Then I saw a sign – 3 KM to go! With sweat dripping every part of the body, fatigue increasing. I really started to struggled with my breathing, sounds like making excuses, it sort of is…LOL. But wait….what? Another loop?? OMG! This was a challenge! By this time, most of the runners were just walking towards the finish line. This has got to be a real mental challenge to complete this race! 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 each other, the only real competition is yourself!

After the hydration station, I tried to remind myself I only had 2KM left to do and my hubby-aka ‘Sole” mate would be waiting for me at the finish line with his camera. I do 5KM everyday, no sweat…….but that didn’t really work. I was already super tired and my feet hurt. But I kept at it. I gave in and walked some more. I walked about 1.5KM maybe a bit more. I wanted to be able to run to the finish as I was trying to preserve some energy. And then I saw it, in the distance………the end! It looked SO.FAR.AWAY. I can do this! I turned my head to the right and there I saw my hubby with the camera lens focused on me!

JUST GO! FINISH! And finish, I did! I threw my hands up in the air, like I just don’t care. However, after crossing the finishing line, we were asked to queue up for medal, water and results. Then, we had to walked about 200-300 metres more to collect the finisher Tee. I got my awesome medal and my finisher-Tee and my legs felt like dead. But I just ran a half marathon. For someone who running does not come easy, I was (am) unbelievably proud of myself!

It’s hard to explain the feeling unless you have also accomplished something you felt was impossible. It doesn’t have to be a half marathon. We all have dreams and goals! And each one of those takes steps to complete them. The message here is that you can do anything you want to do if you want it bad enough. Just take the steps to do it and don’t give up. Yes, it may be difficult but the most valuable things are usually the hardest to obtain. You can do it. If I can do it, anybody can!