Zumba Kids is a popular class that combines elements of dance and aerobics. With their favorite music accompaniment, kids learn to move, listen to the rhythm, exercise their bodies, and improve their health.

In Zumba Kids we adjust the class to make it suitable for children. There are two classes; Zumba Kids Jr. (age 4-7) and Zumba Kids (age 8-12).

Most importantly, ensure that your ZUMBA KIDS’ INSTRUCTOR is licensed and certified to teach and conduct the class!

The main differences are:-

– teaching style.  There’s more spoken instruction and moves are broken down in a way that’s appropriate for the developmental age of the child

– warm up and cool down.  Children warm up and cool down faster than adults so we take this into consideration

– movements.  We use movements that are appropriate for children’s bodies and that they love – like jumping and turning (exactly the kind of thing we take out of Zumba Gold!)

– song lyrics and style.  I am more careful when choosing music for these classes that it’s age appropriate (although I rarely use anything other than PG music even in my regular classes!)

There are lots of benefits of Zumba for children, few of them are mentioned below:

• Easy to follow moves
• Calorie and fat burning in an easy and fun way
• Full body workout
• Excellent cardio-workout
• Increases flexibility
• Improves neuromuscular co-ordination
• Boosts self-confidence and self-esteem
• Perfect stress reliever
• Boost your mood
• Encourages teamwork
• Improves memory
• Develops imagination and creativity
• Its social and fun activity
• Helps you make new buddies

Zumba Kids classes are great for all children, especially those who don’t enjoy competitive sports and help integrate children who want to be in the spotlight with those who are a little bit quieter, so they all have a wonderful time in class.

Zumba is a great fun activity as it allows your child to jump, dance, shake and swing their hips. It also breaks down steps, adds games, activities, and cultural elements, and helps develop a healthy lifestyle for children. The prominent one is that Zumba is a great stress buster. It can help your child burn calories, tone up, sweat, and give out a flawless glow.

Zumba helps build endurance, and cardiovascular fitness improves blood pressure and quality of life. Zumba is a dance workout that your child will enjoy. Happy hormones are released in the body by doing Zumba. The level of serotonin, which makes you feel better, increases. This keeps the mood good and also reduces stress.

Learning and remembering dance moves works on strengthening the memory and creativity of your child. Are you a parent looking forward to your child joining a physical activity? Then, Zumba will be a good choice. It will help your child maintain a healthy and happy lifestyle.

Zumba Gold is a lower-intensity version of the typical Zumba class and was designed to meet the anatomical, physiological and psychological needs of seniors. It incorporates low-impact movements that are gentle on the joints, making it ideal for seniors with joint issues or limited mobility. The rhythmic dance movements in Zumba Gold provide a cardiovascular workout, improving heart health and circulation.

Who is Zumba Gold participants?

Many Zumba Gold participants are active older adults, beginner participants and anyone else that for whatever reason doesn’t feel up to participating in a regular Zumba class but still loves to dance.  I have participants in Zumba Gold that also attend regular Zumba classes but like to supplement regular Zumba with the low impact Zumba Gold once a week.  They find in Zumba Gold they have more time to work on perfecting their footwork, and more time to enjoy the music.

WHAT MAKES ZUMBA GOLD DIFFERENT? ISN’T IT JUST A SLOWED-DOWN VERSION OF ZUMBA?

No. And yes…

Many of the songs I use in regular Zumba classes I will also use in my Zumba Gold class, but the choreography is usually a little bit different.  I will swap out any high impact moves with low impact alternatives, I leave out a lot of the hip movements, swivelling and pivoting and any jerky or uncontrolled movements. There are some moves that are always performed at half tempo in Zumba Gold, but many of the moves you know and love from regular Zumba classes are the same in Zumba Gold.  

A salsa that I would teach in my regular class would be taught the same in Zumba Gold except I would “tame it down” so to speak no order to make it appropriate for the participants.  

That’s not to say that I don’t break out into full-on Zumba craziness now and again – because I do – but I do that to entertain the class (and only for a few seconds at a time), I don’t intend for them to follow my lead on those occasions {and they rarely do, generally, they break out into fits of laughter and giggles}.

How long is a Zumba Gold Class?

The class I teach is normally 50-55 minutes in length, but this can vary from instructor to instructor and class to class.  Most Zumba Gold classes are 45, 50 or 60 minutes in length.

WHAT SHOULD I WEAR?  DO I NEED TO BRING ANYTHING WITH ME?

Wear whatever you can move comfortably in – a T-shirt or sleeveless shirt, pants or shorts and a pair of sneakers.  Bring a bottle of water, and if you are someone who tends to sweat when you exercise, a small towel wouldn’t be a bad idea either!

In conclusion, fitness classes for seniors, such as Zumba Gold, offer a dynamic and enjoyable way to enhance physical health, social connections, and overall well-being. Zumba Gold provides a holistic fitness experience catered to the unique needs of seniors, with its gentle movements, cardiovascular benefits, and cognitive stimulation. Seniors can embark on a joyful fitness journey, rediscover their vitality, and embrace an active lifestyle with Zumba Gold. So lace up your dancing shoes, join a Zumba Gold class, and unlock a new level of wellness, energy, and excitement in your senior years.

Most importantly, ensure that your ZUMBA GOLD INSTRUCTOR is licensed and certified to teach and conduct the class!

With a commitment to culinary perfection, Han Pi Yuen invites patrons to indulge in a diverse array of dining variety and selections.

What makes dishes compelling are their aromatic ingredients combined with their nutritional value. Together this makes a compelling combination that tastes unique. Set against the backdrop of nature’s tranquility, Han Pi Yuen promises an unforgettable dining experience for guests seeking gastronomic delight and serene ambiance. Situated on the mezzanine level of the hotel, the restaurant opens daily (except on Monday) for lunch from 12.00 noon to 2.30pm and dinner from 6.30pm to 10.00pm. Every Sunday, the restaurant opens as early as 10.30am until 2.30pm and dinner remain the same.

Delicious dishes begin with good ingredients. A simple cooking process is also a key factor, with care and attention to the finer details. The range of the finer dishes on the menu incorporate these aspects. For instance, the rice parcels wrapped in lotus leaves brings an aroma to inspire out of a simple wholesome ingredient that is rice.

This is a secret find I contemplated posting about. Such a rare gem at Han Pi Yuen! So good was the Salted Egg Chicken I found nothing to criticize about it. The chicken cubes were fried till golden brown perfection and gently tossed in salted yolk paste. I can taste the crunchy crust, juicy chicken and savoury salted egg all in one bite! Eaten with the accompanying onion slices elevated the dish further. I fear that it is only a matter of time before this place gets packed.

Crispy juicy beef, crunchy bell peppers, and tender baby bok choy are tossed in a rich sauce that is sweet, spicy, sour, and peppery. Pair this ginger beef stir fry with a bowl of rice to soak up the deep, arresting flavors of the sauce, and you’ll have a princely takeout favorite with ten times the taste!

There are so many ways to prepare and cook fish but I prefer steaming because it would be the easiest and healthiest as it used less oil. There are many ways to steam fish and this one, the nyonya style, is one of my favorite fish dish. This dish is so rich in flavours and is a mix of sweet, savoury, sour, and also spicy. Nyonya or also known as Peranakan cuisine is a mix of influence from the Chinese and Malay cuisines. Nyonya/Peranakan food is usually tangy, spicy, but also aromatic.

It was love at first bite the minute I tasted the sizzling Chicken with XO sauce. I discovered this hearty, Glossy and dark, the caramelised chunks of chicken were superbly tasty and a fab take on the classic vegetable salads.

Well-balanced sweet and spicy-hot accents from the signature Sambal Prawns, my tastebuds alight. Both the prawns and brinjal and ladies fingers were up to mark too, a combination of succulent and crunchy textures. Top notch!

Bursting with such lush, deep-seated rempah flavours and lemak richness, the Hot plate Bean Curd in Claypot left us struggling to relish it without rice. This surefire palate-pleasing offering stamped such an indelible impression on me, I agree it was worth returning for.

Dim Sum in Malaysia, isn’t limited to just serving breakfast to hungry people. Regardless whether it is traditionally made or fusion with some other cuisine – dim sum will always have a place in our hearts. Beautifully braised chicken feet, warm kaya Bun, creamy custard bun, the infamous Siu Mai and prawn dumplings, fried yam balls and many more!

The Dim Sum Bento Set is ideal for those who want to try a bit of everything. The set is priced from RM38++ per pax, with a minimum order of two persons. The platter above was prepared by the chef for food review purposes, so patrons can expect a larger portion when they order the actual set.

We were served quite a variety of their offering. The steamed dim sum were fresh and tasted very good, I particularly love the scallop dim sum, very luxurious and actually quite hard to find else where. The prawn dim sum, stuffed chili, and ribs were all rather delicious too. We had about a dozen types in all.

The restaurant had a nice atmosphere, making me feel comfortable right away, as if I was at my grandparents’ house having a meal. Large paintings and decorations featuring traditional Chinese art styles filled the walls, while golden lightings hung from the ceiling casting a warm glow.

For reservations and inquiries, please contact 06-766 6666 or wassapp 016-920 9891 or email fbdept.rcs@royalechulan.com

Giving the greatest man in your life a meal and a treatment is a certain way to honour dads, who only deserve the best. Treat Dad to a sumptuous Buffet Hi-Tea at The Royale Chulan Hotel, Seremban for Father’s Day!

Father’s Day is a special occasion celebrated worldwide to honor the profound influence fathers have on their children’s lives. It’s a day marked with gratitude, love, and appreciation for the men who play a pivotal role in shaping our lives. This year, I am truly blessed to be able to celebrate Father’s Day together with our daddy, my sister Joanne and her spouse Michael. My daddy, he listens to his children’s needs, feelings and concerns with an open heart and an open mind, making us feel heard and validated. By being reliable and present, he strengthens the bond with our family and creates a sense of security that his children can carry with them throughout their lives. Thank you daddy, for being our Hero!

This year, my sister and I decided to create new memories with daddy as we cherished quality time over delicious food made with love, at the Royale Chulan, Seremban for him!

We were greeted by a very professional and friendly staff, led us to a nice round table, just near the stage area. The location and atmosphere was splendid! The buffet Hi-Tea featured unlimited Mutton Varuval, Chicken curry, Spicy Prawn Sambal, pizza, chicken lasagna, roasted chicken and tuck into the free-flow of meats, salad buffet, grilled vegetables, rojak and heavenly desserts and pastries. A meal completed with a selection of refreshing beverages or “teh tarik”, Cappuccino, Americano. There were also a selection of ice-cream, ABC, waffles and fruit platters should add-ons be desired.

In between the feasting, the management organised a competition for the fathers, A dart competition and fearlessly, my brother in law, Michael, participated with few other fathers and to our surprised, Michael hit “bull’s eye” and became the champion! He won a complimentary Weekend Buffet Hi-Tea Brunch for two at the Asiatique Coffee House.

The Father’s Day Hi-Tea Buffet was packed with culinary delights that had satisfied every appetite! The ambiance was perfect for a day of celebration, made it an experience that the special men in your life will cherish always…

From freshly-made spaghetti, pasta and pizzas to roasts and pastries, the cuisine here will leave you and our “hero” craving for more.

When it comes to comfort food, no one does it like The Royale Chulan, Seremban. Recreate that wonderful dining experience just like at home and treat dad to a fabulous spread from their specials like Asian favorites like Nasi Biryani, Rojak, Pisang Goreng, Kuih-muih Melayu and more…

My daddy has a sweet tooth, because it was Father’s Day, he is the KING for the day, So I “bended” the rules and allowed today, a cheat day for him. The Asiatique Coffee House offered a Father’s Day Hi-Tea brunch buffet that included an extensive range of dishes, from Western to Asian cuisine, fresh seafood, and delightful desserts. Whether your dad is a foodie or simply enjoys a good meal, this place had something for everyone.

Another exciting feature of this celebration was, the lucky draw. Friendly staff went to each tables and asked each “Man of the house” to pick a number for the lucky draw! The management and staff made the moment hilarious, thrilling and exciting! There were joy and laughter in the air! While we were relishing the exquisite dishes, an experienced truly unforgettable that celebrate the special bond between fathers and their children, lucky number “26” was announced, daddy won the Grand Lucky Draw Prize, a one night stay, deluxe room at The Royale Chulan Seremban with complimentary breakfast for two persons!

I am truly honored to have this opportunity to indulge in a gastronomic journey with our daddy and made this Father’s Day one to remember! A meal that he surely appreciated!

My sister and I am glad that we didn’t miss out on the chance to give our dad a satisfying and delicious meal befitting the Big Boss of the family, our daddy. Thank you, Royale Chulan, Seremban and Happy Father’s day, Daddy!

Mother’s Day is a special occasion celebrated worldwide to honor and appreciate the remarkable women who have shaped our lives with their love, care, and guidance. In Malaysia, Mother’s Day is commemorated on the second Sunday of May each year. In 2024, this heartfelt celebration falls on the 12th of May, providing Malaysians with an opportunity to express their gratitude and affection towards their mothers and mother figures.

As Mother’s Day approaches, it’s a time for sons, daughters, and individuals across Malaysia to convey their deepest appreciation to the incredible mothers who have played pivotal roles in their lives. A simple yet meaningful gesture can go a long way in making mothers feel cherished and valued for their unwavering support and boundless love. This year I had the opportunity to take my mum and celebrate a Hi-tea treat at the Royale Chulan Seremban. The response was overwhelming! It was indeed a happy occasion, tables were all filled up, laughter, joy and happiness was presence in the air.

When my mum and I arrived, we were greeted by friendly staff and were directly ushered to a cute little table , very the stage area. My mum was thrilled. She was so excited to be part of this celebration. She was eager to participate in the flower arrangement competition. There were many participants this year and the response was overwhelming, perhaps, next year more activities, such as line dancing, Zumba Gold or Best Dress Mother and Daughter award.

The buffet Hi-tea was simply delicious! Its culinary experts have meticulously curated an extensive selection of Western and Asian delicacies, ensuring a culinary perfection that guests can expect.

I am truly blessed that this Mother’s Day,I had the chance to honor the special women in my life with an unforgettable dining experience at The Royale Chulan Hotel, Seremban with a spectacular buffet showcasing a sumptuous array of dishes prepared with love and care. Thank you Royale Chulan Hotel, Seremban.

The 12th of May is the day we celebrate the women who raised us. They dedicate their lives to us, they’re selfless yet strong, they’re affectionate and protective…

It goes without saying that being a mother is one of the toughest, most rewarding jobs out there.

But one day isn’t enough to show our gratitude for all their hard work and sacrifices to make us happy, safe, and well. They do so much for us, and sometimes, we don’t even realise that. So the least we can do is honor them whenever we get the chance.

So this year’s Mother’s Day: a day to celebrate the mothers in our lives, the one who gave birth to us, the one who adopted us, the one we picked to be our mother or who volunteered to step up for the role because ours was not available to us, an aunt, a grandmother, friend, or foster mother, I will be taking my mum to Royale Chulan Seremban to enjoy a sweet High tea moment filled with laughter, fun, flower arrangements, Best dress mom (as long as you wear something unique in yellow, white or black!) and the heavenly food and beverages.

Becoming a mother for all of us meant joining a unique group of women who live similar experiences and understand the challenges/struggles, joys and pride of motherhood. Everyone’s route may have been different, but we are no less mothers. Someone described it as ‘otherhood’, but I don’t think we need a distinction. The commonality of motherhood means that no matter your route to or form of parenting, you will do it in your own unique way and be the better for it.

Self becomes secondary for a time, fear/guilt become your constant companions and you wear so many hats that you sometimes wonder just who you are. Counsellor, referee, chef, diplomat, housekeeper, finder of lost things, chauffeur, trainer, villain, banker, cleaner, project support officer, social schedular/secretary/PA, nurse, storyteller, juggler, coach, cheerleader, font of knowledge and so much more is included in our role. But we relish them all because the rewards are priceless.

When we’re feeling sad and lonely, we can count on our dearest mothers for comfort. A warm hug from her can make us feel at home and one phone call from her can silence our worries away. The undeniable love we receive from our mothers makes the world sweeter and a little bit more special. And it is for this reason that we have Mother’s Day to celebrate and honor her. So to all our mothers and mother figures: Happy Mother’s Day and thank you for all the adventures and for always knowing what’s best!

And truth be told, my training for this half marathon failed to catch fire at any point. I had rarely ventured over 10k. With the fasting month of Ramadan and then Hari Raya Aidilfitri and school holidays, getting a PB seemed a tall ask, so I let go of ambition and set about an enjoyable Twincity Marathon race day….

CREDIT PHOTOGRAPHY BY HEYJOM

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 the house. This year, Twincity Marathon 2024 added a little extra special zest because my 19th year old daughter, Amisha Wong Rajoo and my running team mate Vishalini Selvaraj was about to attempt their first “virgin” 21km Half marathon. At some point, I guzzle down a latte and shared a peanut butter sandwich with my “sole”- mate a.k.a hubby. I’m calm but my anticipation is building – I only need to look at my heart rate monitor which reads 15 beats per minute above my resting average to know that the start time is near, not nervous for me…..but for Mia and Visha! As for Mia, she was as cool as a cucumber, no emotions, no feelings…hmmmm

Race HQ is at Persiaran Flora, Cyberjaya. Managed to secure a safe and designated parking spot, we walked to the starting line. Bumped into Visha, took some photos and few minutes later Harvinder, another teammate who took the challenge to run 12km met us and took some photos with us and wished us good luck and off we went to the starting line. “I can’t believe we’re about to run 21km. This is insane,” were Visha’s last words before we took off running and I was soon by myself, trying to soak it all in.

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

The start line awaits.

(CREDIT PHOTOGRAPHY BY HEYJOM)

I offered some sage advice to Mia before setting out – don’t go off too quickly. You can’t race for 21km. Use the first 5km as a warm up. We told each other good luck and then we took off. Gun went off and we were too. There weren’t so many runners that you had to people dodge, I like when there is enough room to run, for all of us, the quick, the not-so quick, the walkers too! Sharp 5.30am we were flagged off, had a nice touch with the sounds of the beating of the dhol. No crowds, no shouts, just the rhythm of 3,200 thousand pairs of feet finding their pace. The weather was relatively kind for an April morning but, given that we are in the middle of lots of tall buildings, there is a headwind on the way out. As we run through the first 5 KM, I’m neatly tucked in to a group as we silently work away. I try to resist the urge to up the pace too soon – I always run as even splits as I possibly can. On we go, ticking the miles off. Keeping the pace steady. Another 5 KM ticked by without incident, then a short climb provides the only test of a straightforward course. My focus sharpens.

The next 5KM section took us through the PutraJaya/PICC, which is part of the change to the course. There was quite a lot of support here and a couple of friendly runners, marshalls were energetic and friendly with high fives, cheering on “sloth”, I mean “slow” runners like me, which really lifted the mood. 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 realize we were so focused on reaching a destination that we forgot to appreciate the journey. We’re so busy trying to get to the next stage or reach the next goal that we miss out on 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!

CREDIT PHOTOGRAPHY: LEEKY

The course for TwinCity Marathon 2024 slightly changed this year, however the course had tons of volunteers/marshalls handling water and energy drinks and not forgetting the chilled cold Pepsi. You are also never alone during the race as there are always people of the same pace no matter what your pace is. A nice little surprised awaited the runners at about 17 KM, cakoi, food trucks! Glorious food yummy-li-cious!! Many runners made a pit stop to reload and it was a very interesting sight to see during a marathon race. TwinCity marathon Rocks! I checked my watch and I knew Mia, Visha and hubby dearest would have already reached the finish line by now, drinking and sipping chilled isotonic “BOOM”, eating fried bee hoon and resting.

The few last Km were a struggle. If you’ve ever heard a runner talk about “hitting the wall” or “bonking” , that was exactly what happened. My body just quit on me. My lower legs felt fatigued and my legs became heavy. It was then I understood the mental aspect of endurance running. I would have to dig deep within myself to reach the finish line. Then I bumped into James, a 60 year old Veteran runner and we ran and walked and chatted all the way to the finish line.

CREDIT PHOTOGRAPHY: LEEKY

You will be amazed, how much more you can align your thoughts and feelings after a run. Something happens out there on the road…..on your own! It all calms down and yet all comes together. Life just doesn’t feel as scary after your run. You come back refreshed and adjusted!

The crowds with 500 meters to go were incredible, and I ran with a massive big smile right across the line and under the finishing gantry. I did it. Had no idea of time and I didn’t really care…this one was for the experience.

I’m generally happy how the race was organised. With about 7000 participants running, TwinCity Marathon did a good job keeping the race safe and providing water & electrolytes on the course. The course was quite flat, maybe a bit too much packed into the same streets, with dual-way running.

As far as the rest of the course goes, there are plenty of signages displaying the directions and the mile markers were clear and easy to read. The halfway split from the marathon, the 12KM and the half marathon was very simple to follow.

Om-course support was plenty and energetic. There was an exorbitant amount of water stations and the volunteers were beyond encouraging. Music/buskers from some of the speakers onsite added some extra motivation.

I got the opportunity really reflect on why I do this, why I subject myself to 21 KM of potential discomfort. And the truth is, I do it because I can. And in that “can,” there is so much beauty and achievement. The experience itself wasn’t pleasant by any normal measure of pleasantness. It was hot, humid and exhausting. But it was such a joy at the same time. Joyful to feel the strength of my body and spirit. Joyful to choose to enjoy the experience while it was happening – in spite of the less than ideal conditions. Joyful to be alive and able to get outside and enjoy the camaraderie of enduring something challenging with a few thousand other intrepid souls.

The true moment where I realized no matter how bad I may hurt, no matter how tired I am, I will be crossing the finish line. Just run! It’s a personal taste of freedom only a runner knows when you have crossed the hump and will know that you have finished strong. Perhaps it’s called the runner’s high.

Grinning like an idiot and just loving every second of it and yet letting every second go by in a blur. All I knew at that point was just to keep running. Then I saw 500 meters to go, I really wanted to kick up the pace and let Hell break loose. My legs disagreed and we kept a nice even pace. Around the corner and there it was. I was staring at the finish line maybe about 200 meters away and I never had such an urge in my life to just stop and walk. But no way in hell was I going to give up now! At this point, I was just hoping I didn’t trip right there at the end…..I crossed the line and I felt truly victorious. Sun beating down, fatigue increasing, but I was focused and motivated by the fact that I just crossed the finished line! My race, my pace, my medal, my city- Yes! I have conquered the Twincity 21KM Half Marathon and I was greeted by Mia and my hubby.

A huge kudos and congratulations to each and everyone of you for actually being out there running, walking or crawling instead of just sitting on your couch….YOU ALL DID AWESOME!

Running is an individual sport. We each have our individual speed, stride, goal. It depends on us only to get to the finish line, to put in the miles. no one can do it for us. But, at the same time, the running community is one of the most supportive, most encouraging communities you will ever find. Where else will you find people of different ages and backgrounds supporting each other? We all meet at the parks, at the trails, at the start line and yes-at the finish line. When running a marathon, you often see runners helping and pushing each other to move on (even if it will affect their time). Because no matter how strong or fast one is, we all go through tough times, and we all need a helping hand, that encouraging voice that reminds us how strong and capable we are. This you find at the marathon course and yes, again, if you are lucky, in life.

Most runners aren’t competing for first place. They’re 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! Rather than looking over your shoulder to see how everybody else is doing, focus inward to see how you can evolve!

First of all, allow me to congratulate all of you that has braved the KL CITY DAY HALF MARATHON 2024. It was indeed a huge event with no less than 13,000 participants, not counting the manpower involved in the whole event proper. No matter which state of achievement you did, you all deserved a big pat on your back. Extra shout out if this is your FIRST ever proper running race – remember to sign up for more in the future and make this a healthy option in your life.

Needless to say, my emotions were kicking into overdrive at this point. On race day, I woke up at 2am, forced some peanut butter and bread and some coffee down, while my stomach felt like it was flipping over. Hubby and I took a one hour drive to Dataran Merdeka KL. Managed to get parking and went straight to the porta-porties and we walked to the started point without any hassle. At the starting line, I felt like a lion waiting to be let out of my cage. I was tip, roaring and ready to go! Ready to race? Indeed! I was ready to rumble!

The flagged off was about 10 minutes delayed, and around me I could hear few runners grumbling about it. But that didn’t bring my spirits down,”This is insane”, were my last words before we took running , trying to soak it all in!

CREDIT PHOTOGRAPHY: HEYJOM (Don’t miss out! Download now or visit) https://photo.heyjom.com/kualalumpurcitydayhalfmarathon2024

CREDIT PHOTOGRAPHY: HEYJOM (Don’t miss out! Download now or visit) https://photo.heyjom.com/kualalumpurcitydayhalfmarathon2024

I was enjoying the crowds and cruising along happily putting no thought into what lay ahead. Running in the city of KL was truly amazing! Marshalls and traffic police were on duty, roads were closed to ensure the runners’ safety. All I thought about was how this was my day. I had done the hard work and deserved to be there and it was absolutely splendid!

I stopped at the first water station, oh my, it was quite messy with runners shoving and pushing, only managed to get one cup of water, so I kept on running and hoping to get to the next water station for more water only to be disappointed. At the 9 KM water station, NO WATER! Alamak! Runners were dehydrated, angry and frustrated. I kept running but noticed that so many runners ran into 7 Eleven, KK Mart, mamak shops to queue to buy water and some cool isotonic drinks.

The first several miles were great. I felt good. Breathing and legs were working together. The hills weren’t to bad but I knew what was ahead. The route was altered slightly after that. We reached BUKIT TUNKU! The hills, how do I put this, a nightmare, the stairways to hell. I could hear the runners around me saying “this is it”, “oh Nooooooo!” as we climbed out…..But we soldiered on……after winding around Bukit Tunku, I suddenly felt something shift in my body. If you’ve ever heard a runner talk about “hitting the wall” or “bonking”, that was exactly what happened. My body just quit on me. Then, I’d switched gears in my brain, it’s now mental running! I got this! I am not going to stop! I can do this! I can! I will! and yes, I was able to re-focus! Then I remembered the song “The Climb by Miley Cyrus”, this was the exact situation I was in, Just like life, it’s has its’ ups and downs! A half marathon is like life, it’s a journey, not a sprint! You could never enjoy a down hill for too long because you know there was going to be another uphill soon after!

After we conquered Bukit Tunku, the race went by in a bit of a painful blur. I was just focused on keeping my legs moving. I kept repeating my mantra….However victorious I felt coming off of Heartbreak Hill, those last couple miles were still so hard–and VERY humbling. There was no escaping the mass of people, though the crowds opened up enough to where everyone could start running their intended pace. I settled into a clip that felt easy and sustainable, which turned out to be way slower than everyone around me. Now I was the one getting swarmed. This trend continued for probably the next few KM. I got passed and passed and passed. For whatever reason, people had this tendency to cut in front of me after passing, rather than just continue straight ahead–like it has to be human nature or something, because there was definitely enough space to not cut in front of me–so I constantly had to adjust my stride to not trip over anyone’s heels as they skirted and elbowed their way around me.

As I continued on, I passed people that were likely way faster and fitter than me, but had been reduced to a shuffle or a walk. I had been there before. I wouldn’t wish those awful-feeling KM on anyone. At the same time, I felt empowered and proud of myself for keeping everything together that far into the race. Sometimes you don’t need to be the fastest or fittest to get to the finish line first.

There is always something weird that happens in a runner’s body when you know you are approaching the finish line. There is always this weird reserve of energy that comes out you. You speed up and use everything you have left. (you may have heard runners call this “the kick”) and that’s what happened!

I DID IT! I MADE IT! I FINISHED IT! I walked through the crowded finish chute feeling relieved and proud of myself. While I lined up gracefully and accepted my much deserved 21KM Half marathon medal and finisher T-shirt and went off in search of my “sole’ mate-a.k.a hubby, who’s a fast runner and always targets a PB sub-2. Then a minute or two later, everything started to hurt. My muscles, my joints, my feet, my tendons. We didn’t hang around long, took our victory photos, did the dance of joy and drove home to Seremban.

The race organizers was spot on and I have not a single bad thing to say but maybe on just the water stations please. Otherwise, the water stations were exactly where they were supposed to be, the transition from getting your medal to collecting the finishers’ T-shirt was so seamless and hassle free. A huge kudos and congratulations, dear organisers and not forgetting the Freelance photographers, for capturing the awesome run-tastic moments for us!

And with that said, good job to each and everyone of you for actually being out there running, walking, crawling!!! YOU ALL DID AWESOME!

Zumba is called such because of its similarity to the Cuban music genre rumba, a latin inspired. Music is a big factor in these exercise classes, which the name brings to mind. Zumba was officially founded in the United States in 2001 by Alberto “Beto” Perez, a Colombian dancer who started the fitness class in the ’90s in his home country. Perez’s “rags to riches” story could be considered serendipity—he was teaching an aerobics class at his local gym when he realized he’d forgotten his usual music.

Deciding to take the class –

Let’s start at the beginning – you’ve taken a few Zumba classes and you are interested in becoming an instructor.  You can find a training and register for it on the Zumba website. Unless you live in a fairly large city, you’ll probably have to drive at least an hour or maybe two to get there.  I live in a small city called Seremban, Negeri Sembilan but was lucky enough to find a training in a bigger city in Shah Alam, 2 hours away, so I jumped on the chance to register my student Porsha Louis, the youngest participant, age 17 and she is now an official certified Zumba licensed Instructor!  The training was conducted by ZES David Velez and was hosted by Ms Dora Dee, a friendly, cheerful and professional studio owner and with the total of 30 participants and a few Dinasours a.k.a seniors/experienced Zumba Instructors (nicknamed by David Velez).

Firstly, you’ll need to create an account in order to register, of course. Once you’re registered you should receive a payment receipt and link to the training manual from Zumba via email, and then another email from the Instructor containing directions to the facility, itinerary and general instructions.  Just read the email thoroughly to familiarize yourself with where to go and what to bring.

After registering –

You’ll need to download the B1 manual, which is very short and basically introduces you to the Zumba brand.  If you are not already ACE, AFAA, etc. certified, it also provides some exercise physiology basics as they relate to Zumba as cardiovascular endurance training. If you are already certified, it’s worth it to read through to find out how Zumba sees itself as fitting into the physical fitness spectrum. Make sure you bring your ID, which is how they verify that you’re the person registered.

Training day –

You’ll present your ID and they check your name off the registration list. They’ll give you a couple forms, now it’s all digital, one of which is your standard activity waiver (you have to fill this one out) and the other is a Zumba Instructor Network (ZIN) registration form (you don’t have to fill this one out yet).   After taking care of paperwork you should get settled for the day – have a snack or drink, find a cubby for your bags, check your phone, etc.

We started pretty much on time with a live Zumba class. If you’ve already taken Zumba classes, this should be pretty standard for you except that it may be longer than usual, to get you in the mood and warmed up!

After the live class we had a short break before discussing and practicing the “warm up” section of a class. This is where things got a little nerve-wracking for the participants because a few people were randomly chosen to come up on the stage individually to join ZES David Velez on stage. The instructor divided the class into groups by row and gave directions about what types of steps each of the rows were supposed to do if they were called up to the stage. The moral of the story is that you should really pay attention when the instructor is explaining.

The third section of our class was to learn the first of our Zumba Basic 1 steps: Merengue. The instructor broke down the step into levels of difficulty and showed several variations.  If you have taken a Zumba class, you have likely done a variation of this step and will recognize it right away. They practiced this (and the other 3 steps I describe later) in place; few were called up onto the stage for these sections.

By this time in the class they were scheduled for a lunch break (though it was around 3 or 4 in the afternoon), so we had about 45 minutes to eat and get back to the facility.  Some people chose to leave, others sat on the floor and socialized while eating, but I was seriously in need of some quiet time and decided to just eat and hang out a little corner, in the studio.

After lunch they practiced the second of the Zumba Basic 1 steps: Salsa. Again, the instructor broke down the step into levels of difficulty and showed several variations, but you will likely already know this step. Nothing too challenging here…

Then, as an interlude to break up the B1 steps training, they focused on cueing.  After the instructor talked about the various types of cueing and demonstrated each, they were broken into few groups and this was the fun-tastic part, to practiced verbal vs. non-verbal cueing (hand gestures) on each other.  It was somewhat awkward at first, but the exercise definitely demonstrated how much less effective verbal cueing is for Zumba.

The third of the Zumba B1 steps that they did was Cumbia, which you probably already know and love. By this point they had been in the training for over 6 hours and everyone were starting to get tired, but David the instructor did his best to keep everyone involved and smiling.

The fourth and final B1 step that you’re required to learn is the Reggaeton, which happens to be one of my favorites and gave me a little boost when I was getting tired. When you’ve learned all four B1 steps, you’ll know the training is almost done.

Finally, they discussed song mapping and creating choreography. Song mapping is how Zumba teaches its instructors to organize their choreography for a song and helps them remember their choreography based on the part of the song they’re hearing. It stresses memorizing the music, which means listening to the song over and over until you’re sick of it, more than likely. However, song mapping is a practical skill that works across the genre, not just for Zumba. To demonstrate to us how effective song mapping is, the instructor broke them into groups and gave each group a block of choreography that corresponded to a particular section of the song. They were supposed to start dancing only when that section played and, again, this demo was very effective at making the point.

Zumba provides a fun and positive workout experience with options appropriate for all ages and ability levels. There’s a lot of independent research to support the program’s efficacy and not much to detract from its potential benefits.

If you’re looking for an addictively fun, high-energy group dance workout set to upbeat music, Zumba is a great one to try.

Finally, we took a group photo with the instructor and were sent out into the world as newly-minted Zumba instructors.

Zumba 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 most Zumba involves high-impact moves like bouncing and jumping, it can be modified to meet your needs.

If you want an overall strength training program, look for a Zumba class that incorporates some light weights for your upper body.

You can start slowly if needed, or you can dance your heart out if you are in great shape. If you just love to move your body to the music, then Zumba is for you. Thank you ZES David Velez, Ms Dora Dee and Fay for an awesome memorable experience! And to all the newly certified licensed Zumba Instructor, Congratulations!