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!

The place has a well-crafted food menu which boasts of serving “home-like” food with less oil and spices. I started my lunch adventure with a variety of Vegetable dishes as per the chef’s recommendation. The variety and quality of vegetables served to me was laudable.

This was followed by main course which had options for breads, curries, dal, nasi lemak and biryani. Among the other offerings, Idli, Thosai, Roti Canai, curry puffs are completely a treat to your taste buds.

Ah, these little grains of flavours. The briyani rice was so tasty that you could just eat it on its own. Portions served at Thusshaara Spice Garden, S2 Heights,  are generous and trust me, it will fill you up! Well seasoned and cooked to perfection, the perfect main meal to accompany the other dishes that comes with it.

My favorite dish is the Nasi Lemak. But what is it about the nasi lemak that makes it so tempting and sinful here at Thusshaara Spice Garden? It smells so fragrant when you walk past the main table. Its delectable flavour tantalises your tastebuds the moment it touches your tongue.

Depending on where you satisfy your craving for it, you could also take away and have it pre-packed and wrapped in banana leaf, or just eat here and be serve on a plate.

Now, tell me, who doesn’t love Mutton Curry? I know none, right? The problem with mutton curry usually is that either the spices are too overpowering or it gets too extreme BUT here at Thusshaara Spice Garden is none of that. The flavours are well balanced and the mutton is so tender that it just makes your heart melts and on cloud 9 when you eat it. I could have a whole portion to myself but oh well, you know what they say, sharing is caring……..

Speaking about the hospitality and presentation, without a doubt it was remarkable. It is a good venue if you are planning any formal office lunch or dinner or a family get-together. Overall, it was an amazing dining experience for me and I will recommend it to everyone who is big on traditional Indian food. It makes me feel like home and soon to be a name for itself in the hospitality segment and now with this restaurant, it effortlessly lives up to the expectations. Highly recommended! Their operating days are from Tuesdays to Sundays, Mondays: Closed and time from 8.00am to 8pm.

Be warned though to not read this when you’re hungry with a danger of salivating. Let’s get started then…ARE YOU READY!

Royale Chulan, Seremban has always offered nothing short of the best when it comes to Christmas Feast, with an exquisite array of festive food that’s so jolly good, it would put the Grinch to shame. From favourites like roast turkey to a range of decadent desserts, you can surely expect to be wowed by the selection offered at The Royale Chulan, Seremban. After all the food you feast on actually tastes better when you are enjoying it with your loved ones, right? Buffets are great; you can eat all you want!

However, the downside is that you know beforehand that you won’t be able to try everything. I brought a secret weapon though: my plus one, aka my 2^nd daughter, Amisha. I’d ordered her not to eat anything before we went to the hotel. I also gave her strict instructions not to try anything I would put on my plate and to report back how it all was after every bite. Alas, she didn’t obey to either of those rules, and just kept herself busy with devouring what was on offer. And that was a lot.

As soon as we stepped in the hotel’s Lobby at the Asiatique Restaurant, we were greeted with open arms and a very warm welcome by Ms Azira Arif. We were awestruck when we saw the glorious spread of scrumptious food right before our eyes. To say that the food was beautiful and delicious is truly an understatement. Honestly speaking I felt like I was in an art exhibition, with displays of mouth-watering dishes that will surely make you hungry. With a splendor of Food galore such as Oyster on Ice, Cream of Seafood Chowder Soup, Mussels with Herbs & Butter Sauce , Grill Fish in Banana leaves, Poached Salmon Stuffed with Vegetables and cream sauce more.  We were also spoiled for choice with rows of seafood!

Having stuffed ourselves with the seafood, we naturally gravitated towards the Christmas staples and were delighted to find the classics such as spinach-stuffed beef, grilled lambs, chicken slices, a wide variety of crackers, cheese and crisp salads with an endless choice of condiments such as sautée mushrooms and a variety of dressings. Our favourite (and seems like everybody else’s too) is, of course, the gigantic poached salmon! It is so juicy and fresh that we had plenty of it on its own.

Be amazed when you are served with a flamboyant spread of main course with delicacies inspired by Western Chef Mohd Azlan. I had an amazing opportunity and a great depth of the inside out of this Christmas sumptuous Buffet Feast by the Executive Chef Suresh. I was one of the lucky ones that managed to get an exclusive interview where Chef Suresh briefed and shared the secrets, the passion of his experience, his commitments and dedication. Thank you, Chef for the inspiration and joy that you have shared to make this magical Christmas buffet a reality!

Onward to the mains, the three stars of the night: roast turkey, lamb leg with Rosemary Sauce and Roasted Beef Wellington. A Christmas classic, the traditional roast turkey is both firm and tender in the best ways, with a delectable cranberry sauce on the side. The roast lamb rack is mouthwateringly juicy, with the perfect melt-in-the-mouth softness.

Traditional Whole Baked Turkey

The quintessential roast turkey marinated with traditional herbs and spices, this traditional Yuletide centrepiece is a tender-roasted whole turkey with a golden-brown skin. Its chestnut stuffing adds a nutty flavour to the subtle smoky notes of the meat. Served with roasted vegetables, chestnuts, pearl vine tomatoes, brussels sprouts, roasted potatoes, and specialty sauces. Slather the slices of turkey with an appetite-whetting unique flavours, including traditional, Black pepper Sauce, Mushroom Sauce, Giblet Sause and Cranberry Sauce.

The bird of approximately 4-5 kg is available for takeaway too, being priced at RM400. Advance booking  and its only available from 24^th December to 26^th December 2023.

Beef lovers will rejoice at the sight of the roasted Beef Wellington. It was cooked to perfection. Those who love seafood will fall in love with the poached Salmon stuffed with vegetables and cream sauce which was chewy and ambrosial. Those who want something more traditional will be happy to know that Satay, Mutton Paratel,  Dim Sum are available. Want something more familiar? There were also BBQ lamb, sausages, squids, prawns and satays with chunks of tender chicken meat that will make you yearn for more.

A sweet time with desserts

For a Christmas buffet that you’re looking to truly indulge in, The Royale Chulan, Seremban definitely packs a punch. There’s something for everybody at the table, whether you’re after the familiar favourites, or you’d like to sink your teeth into comfort foods, or if you’ve got a sweet tooth that you want to satisfy.

After we had had enough of the main dishes, it was time to fill our tummies with desserts. If you thought that the main courses were awesome, wait till you see all the desserts. From Snowmen to Christmas log cake, there will be something dainty for those with sweet tooth. The Christmas pudding,  Tiramisu and Chocolate Mud Cakes all deserved my special mention as well. Then at one corner on the Feast Table, you will get to see really exquisite desserts that will not only melt your heart but also excite your taste buds.

But the menu that truly stood out for the night was hands down, the Christmas-themed desserts. From Christmas puddings, German Stollen, Berry Panna Cotta, dark chocolate praline, towers of cream puffs drizzled in honey and cakes with assorted flavors ranging from fruits, chocolate/Strawberry tiramisu, almost everything was intricately covered with miniature Santa, ginger bread man, Christmas trees and marshmallow snowmen. We cannot help but feel like Christmas is already here!

For more information please call 06-766 6666

Christmas Eve Buffet Dinner (24 December 2023) Time: 6.30pm to 10.00pm

Price: RM98 nett (Adult) RM68 nett (Child) RM78 (Senior Citizen)

Book in advance from now until end of November with an early bird price of RM80 nett (Adult only). Christmas caroling is tentatively scheduled on the evening of 24th December 2023 at the concourse of the Hotel.

Christmas Buffet Hi-Tea ( 25 December 2023) Time: 12.00 noon to 4.00pm

Price: RM78 nett (adult) Rm48 nett (Child) Rm58 nett (Senior Citizen)

Book in advance from now until 20th December with early bird price of RM68 nett (Adult only)

Christmas Day Buffet Dinner (25 December 2023) Time: 6.30pm to 10.00pm

Price: Rm88 nett (Adult) RM58 nett (Child) RM68 nett (Senior Citizen)

Book in advance from now until 20th December with early bird price at RM78.00 nett (Adult only)

Thank you D’tempat Country Club, Sendayan and Kementerian Perpaduan organised by Equip Management for making Ceria Fun Run and Ride absolutely spectacular! Sunday morning- 29 October 2023 was a gorgeous day, we couldn’t have asked for better weather and all who participated, whether it was by running, riding, walking, volunteering, made the event a success and a ton of fun!

Credit Photography by: ACTION PIX MALAYSIA

The race was a loop around Sendayan. It was so nice to care more about the quality time, family bonding time instead of keeping pace throughout the race. Many of us made lots of awesome memories, laughed until our sides ached and got some really great pictures, by the official photographer of ACTION PIX MALAYSIA.

Once the participants started arriving towards the finishing line, a GoBhangra Workout Session which was organised by Encik Naim, the management of D’Tempat Country Club, Matrix Sendayan was conducted by Instructor Christine and Instructor Samantha together with participants and their energetic, fun-filled and positive vibes.

The atmosphere turned into a family party mode, smiling faces, the infectious music of Bhangra and the Bollywood music and joyful atmosphere surely reduced stress and boost mood, made it a fun way to end the event, followed by lucky draws.

It was a fun little event, too bad that more people didn’t show up but I am hoping events like these will be organised more and the word will get out. The route was nice, even though, the roads were not fully closed but the organisers ensured all safely measures for the participants, lots of “Rela” and marshalls were on duty until the race ended, water stations were well organised, Great little Course, Fun volunteers, nice little running and riding community; what more could you ask and want in a run and ride event!

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