Lyn Kong's Guide to Fitness for Busy People...

By Frank

Earlier today (31 October 2013), I attend the launch of Lyn's book titled Lyn Kong's Guide to Fitness by Busy People at Kitchen Creatures at Centrepoint, Bandar Utama. Just for a brief intro, I've known Lyn for about 8 years or so since my days of membership with Fitness First and then becoming colleagues when I joined as a Fitness Instructor. She was back then a Group Exercise instructor and has now grown into a certified CrossFit Instructor, ACE certified instructor, co-partner at Pushmore Fitness and certification to many many more qualifications. She has certainly come a long way.

The launch of the book was a simple affair between guest of media, sponsors, family and friends. It was a very "home-feel" event. Some of the familiar faces there were Stupe, Aileen, Maresa and Oon. Roy at the last minute wanted to join in too, but for somehow, he ended up at Tropicana City Mall instead. Hahaha...

I am sure Lyn know's how busy I am with my retail job at Running Lab and hence I guess the reason I was one of her guest. Hahaha... Just kidding Lyn but am sure it the truth eh. So if you are one of my kind that get stuck with work and am not able to find time to exercise, this book is for you. But not forgetting to everyone else, this book may just inspire to g further or even to try something new. Anyway, here's the official press release of the book giving you an idea on what is it all about.

Lyn Kong’s Guide to Fitness for Busy People is the fifth title in the MPH Masterclass Series, a new line of “how to” books by local experts sharing their knowledge and experience in their areas of speciality.

This is a detailed guidebook filled with practical instructions and tips from professional physical fitness trainer Lyn Kong on how to keep fit despite a busy schedule. It’s the ideal fitness book for those who hardly have time to hit the gym or jog in the park after work.

“What I’ve done is create a concise book that has all the information and advice you need to kickstart your journey towards a better lifestyle,” Kong says. “It’s comprehensive, practical, simple to execute and, most importantly, it doesn’t take a lot of time.”

 This book consists of ten chapters, each layered with useful tips for all those who aspire to lead a healthy lifestyle. Topics covered include nutrition, equipment, how to plan your training program, as well as some simple daily exercises for burning calories and building muscles.

“What makes me happiest of all is that I’m doing exactly what I always wanted to do, which is to help people live better lives. I’ve learned so much about fitness over the years and just as I’ve shared this wealth of information with my clients, I’d know like to share them with you through this book,” says Kong a certified CrossFit instructor with over 15 years of experience in the fitness industry.

She knows how, with as little at 10 minutes of intensive training, our body is able to burn fat even after an exercise routine has ended. It’s how it works but you need to do specific kinds of exercises to help it work that way. In addition to step-by-step instructions on these exercises, Kong also provides tips on practical healthy eating, an essential element in staying fit and healthy.

Lyn Kong’s Guide to Fitness for Busy People is published by MPH Group Publishing and is available at all major bookstores at RM35.90. It will be also be available as an e-book soon.

For enquirier and interview opportunities, kindly contact:

Ms Lilian Ng (T) 03 7960 7334 ext 119 (E) lilianng@mph.com.my

Ms Juan Margrita (T) 03 7960 7334 ext 116 (E) juan.margrita@mph.com.my

With Lyn autographing my copy.

So yeah, there you have it. What are you waiting for? Go grab yourself a copy now at your nearest bookstore. Cause I know I did.

Thanks Lyn!

Runnerz Circle Official Opening...

Runnerz Circle opened its doors on 28 July 2010. However, it wasn't an official opening as many has not been done yet. Slightly more than 2 months later, on 2 October 2010, Runnerz Circle is officially opened with at least 95% completion rate.

A simple open invite cocktail party with a special one day promotion from 11am till 5pm (extended till 6pm) was organised and was really amazed with the turnout. At the peak lunch hour between 12pm to 2pm, hardly there was any free space to stand and to move around.

I shall let the photos below do the talking. But before that, my apologies to all for the under-par hospitality. Nevertheless, thank you all very much for attending for your attendance matters a lot to us. THANK YOU!

Pictures courtesy of Jamie Pang and Andrew Chiam (more coming soon).

The entrance filled with flowers...

The buffet spread...

2ndskin range of shirts...

BV Sport Booster...

Paint canister from Outdoor Venture Pte Ltd? It's champagne actually...

With Matthew Tan from BV Sport...

The ladies of Runnerz Circle team...

Team Runnerz Circle and the Malaysian contingent for The North Face Challenge 2010...

One for the album...

Acknowledgemets
- Dad and mum for the financial assistance and advices.
- BV Sport, K-Swiss, Outdoor Venture Pte Ltd, Key Power International Pte Ltd and Athlete's Circle Malaysia Sdn Bhd for brand management and assistance in bringing Runnerz Circle to life.
- Mr. Chew Boon Swee and Ms Moy Mee Leng and family for sponsoring the catering.
- Mr. Chew Boon Hui, Mr. Chew Boon Yeng, Mr. Tay Kim Hau, Ms. Chew Siok Luan and Ms. Chew Soh Hoon for the gifts.
- Ms. Joan Chung and from Chung Art & Sign Trading for rushing all the work for the opening.
- Ms. Carolyn Tang of HongQin Sdn Bhd for the assistance given in jobs regarding renovation and municipal matters.
- Mr Ng of Yuen Kong renovation works for working day and night in rushing the renovation.
- 2ndskin for the great collaboration together.
- Steven Yip from Webshaper for website creation and management.
- Jamie Pang for all advices and support given.
- Lim Keat Seong for brand advices and selection.
- Last but not least to everyone for your kind support!

Run In Memory Of Ngae Koh Hieng...

By Frank

This morning, an initiative to run in memory of late Ngae Koh Hieng was done by Wan Yew Leong together with Pacesetters Athletic Club Malaysia. The idea behind this run was to pay our tribute to the icon himself who sadly left us last weekend. I've attended his wake the past Monday but still am still unable to accept the fact that he is gone.

In conjunction with the memorial run, Wan has prepared a special running bib for all runners who has the option to wear it for a run to be done together although the distance and the route isn't fix. I asked for number 84 which they gladly gave as I assume that will be my bib number (as printed on my receipt) for next weekend's Sundown Marathon 2010 and I will be wearing it. I'm now in my tapering phase and I ran an easy 10KM yesterday morning. And with exactly no sleep at all since 8.30am yesterday morning (simulating next weekend's race condition), I opt to run an easy 5KM first around the Bukit Aman to bird park area before joining the others for the memorial run running the double hills route.

A simple but yet meaningful running bib...

The distribution of bib started at 6am and we had a 1 minute silence before we all head out to run at 6.30am. I wore a sarong for this run as Ngae was made famous by running with it together with his barefoot running style. I borrowed the sarong from Jasmine and the first thing I noticed was the flower design instead of the usual boxes. I asked her and found out that the design is for women. Hahaha.... No wonder. I'm not able to run barefoot but I guess Ngae will understand. Perhaps 1 day I will. Who knows right?

Running in a sarong is certainly not easy. My hats off to Ngae for doing it all the time. I started well with it, but once it gets soak in sweat, it sticks to the skin and movement became limited. I ran the entire double hills route with it and I was lucky it didn't came loose. Kind of surprise with how well I put it on. Hehe...

Anyway, I had a good run with the others although not everyone ran together. And since this is the final tapering weekend, I do feel better running 16KM this morning. And after the run, there was a mini pot luck breakfast where some of us contributed some food. I contributed some Gardenia Twiggies. Wan made his signature teh tarik.

I had a wonderful but tiring morning. Back home, it was laundry before I fell asleep after entering this entry. As for Sundown Marathon 2010, the final week now approaches. Mentally I do feel a bit ready, but physically wise, it's another matter. Let's see what I can do in this few days.

Loss Of An Icon...

By Frank

The Malaysia ultra endurance sport scene lost an icon yesterday. Ngae Koh Hieng famous for his down to earth lifestyle, barefoot running, sarong, desert and ultra running, singing while racing and training, and also for his big smile on his face has passed away on 15 May 2010.

I was really tired yesterday as I did not sleep a wink as I am trying to simulate being awake in the wee hours for my Sundown Marathon 2010. As I was about to call it a day yesterday, I received a SMS at 9.30pm from Lawrence delivering me the sad news that Ngae has passed on. I was really shocked when I learnt about it and actually took me some time to accept the fact.

Ngae was had a tumour removed a year ago from his head. He recovered well from it and I remember the photo that Lynn took of him during last year's edition of New Balance 15KM Run (this year's edition actually happened earlier this morning). He was all in smiles. But then, I first learnt about his deteriorating condition during my trip to Langkawi Island back in February 2010 for the Ironman Langkawi 2010.

Though I only got to know Ngae for less than a year, I have read about his adventures since I first stared running 3 years ago. The time when I got to know him was during the preparation for Powerman 2009 where we trained together. We had our pre-race dinner and raced together too, but little did I know that, that was the first and last training and race that I did with him. I remember very well on his praises for my run and also on how he overtook me in cycling. And also the moment he got lost in Putrajaya during our Powerman 2009 simulation. Not to mention him promoting and passing around his traditional "Foo Chow" biscuits during our pre-race dinner at Lumut.

With Ngae (in shades) after our Powerman 2009 simulation at Putrajaya...

Ngae promoting "Foo Chow" biscuits...

I'm sure many will miss this great icon for he lived a life too short. Ngae if you are able to read this, we all miss you and wish you a good journey ahead. My condolences to his family and loved ones.

Rest In Peace, Ngae Koh Hieng (08 January 1954 - 15 May 2010)

Thank You, Terry Fox Foundation...

By Frank

Back in November 2008, I participated in the annual Terry Fox Run 2008 in Malaysia. In fact, I have been participating in it since 2006 and I mark it down each year to run it, in a charity drive and running event to raise the awareness of finding a cure for cancer.

All the way from Canada...

As usual after completing each running event, I will certainly blog about it. However, Terry Fox Run 2008 was different in a way as upon blogging about it, I received an e-mail the next day from Judith, the international director for the Terry Fox Foundation from Canada. She has read about my entry and her reason was simple, to use some of my photos taken at our local run here and also to give some feedbacks on it. I have no problems on such a simple request and therefore agreed to it. Today, a couple of months plus since the event, to my much delight, I received 5 copies of the Terry Fox Foundation certificates accompanied with seals, ribbons and event tattoos for my friends who joined the run with me. And there was even a "Thank You" card from Judith herself.

To run in Terry Fox Run is certainly great. But to receive an e-mail directly from the foundation itself and also the certificates and stuff, is something beyond words. In fact, it's priceless. To Judith and the Terry Fox Foundation, I thank you for everything. And in together, we shall share our dedication to Terry Fox and his dream in finding a cure for cancer. THANK YOU!

He's Big But Yet He Is Fast...

By Frank

Running is regarded as one of the beneficial exercises around. But not only that, as running brings people together. I certainly agree to this statement. Do you? Ever since I started running back in March 2007, I’ve made many new friends, thus giving me the inspiration to name this running group as Runnerz Circle.

I’m here to introduce a friend of mine whom I met via the Runnerz Circle forum back in June 2008. His name is Chee Kong, a Kedahan from Sungai Petani but yet working over at Miri. It’s through the interest of running that brought him into the “family” and all of us were simply blown away by him. However, when I asked him to write me a short biography about himself, he was too lazy to do so. And so here I am doing on his behalf, of course without first letting him know. Take it as a suprise, my friend.

When he told me he was big, I wasn’t too convince that he is actually that big until I met him the first time at this year’s Siemens Run 2008. At that time, he weights at about 97KG! Yes, he is really BIG! But that didn’t prevent him in taking up running as most others too. Siemen’s Run 2008 was his first race and he simply just roared through the competition completing it in 00:45:52. Though just barely missing his first medal, he kept his heads up and remained positive. He participated in more running events though Miri isn’t a town with much of it.

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Chee Kong completing his first race, Siemens Run 2008...

With his work commitments and his busy travelling schedule, he still has a very discipline training regime, which I really have to take my hats off. He has his own training log which I monitor daily and through it, I can see real significant results. One of it is that he is starting to lose weight! However sadly to say, he eats like there is no tomorrow. But I wonder. Is it the food that gives him all the motivation, energy and speed to run? It may be.

He just recently completed in his maiden half marathon race at the Borneo International Marathon 2008 clocking 02:05:47! Another truly amazing result and he finally got his first medal! Next up will be the Penang Bridge Marathon 2008 for him where he will be competing in the slightly longer than half marathon race at 25KM before the big one at the Standard Chartered Singapore Marathon 2008 where he will make his marathon debut! And I’ll be there with him for both the events as running and travel mates. Most importantly, I will certainly be itching to know how he will do as I really have high hopes for him. If there is one word to describe him, I would say he's “Amazing”.

Proud of completing his first half marathon at Borneo International Marathon 2008...

Chee Kong, despite knowing he is “big” himself, didn’t bother much about it and most important how people think about him. He remained positive and is working hard for himself and all is paying off. And most importantly, he is showing the rest of us that size doesn’t matter in running! I’m really proud to have met him.

Running Since Young...

By Lionel Lee

I was a 10 year old schoolboy in Singapore when I told my dad there was a school fitness test and one of the requirements was to run 1.6km within a certain time. And he replied: “You should probably train for it”. I guess I should, and I did, probably overdid it. My enthusiasm for running did not start off right away though. My competitive years were in secondary school. Now, it is pretty much recreation, and I don’t really follow a structured training schedule. I just take care of myself, get enough sleep, eat right, and just have fun running (but making sure I still run enough).

I grew up in West Coast, Singapore (It’s the name of a neighbourhood, not a description of the location) near Clementi. With the decision to put in some “training” for the “fitness test”, I did my first run at Clementi stadium. It was a 1.6km run, just 4 rounds of the track, no warm-up, and I did it in 9min 35 sec. I continued doing 1.6km runs from time to time from February to July. On test day, the run was on the school field with school shoes, and we ran as one whole class. Towards the final 400m, I was still second behind my classmate, and I pia-ed the last 300m to finish first, in a time of 7min 27sec. The guy I overtook on the last lap came in 12 seconds later. That was way back in 1997. After that, I stopped running and continued playing football and basketball. However, that all changed when I entered secondary school in 2000.

My secondary school’s annual cross-country race was in February and somehow, that really got me motivated to start running again, and this time, running very seriously. This annual school race was a 4.4km distance at MacRitchie reservoir with pretty steep slopes. I did weekly runs at Pandan reservoir, and the training was sufficient for me to win the Secondary 1 (Form 1) race in 20 min 9 sec. With that, I was called up to the school team for the National Schools’ Cross Country race (U-15 category and over the same route) the following month. I never turned back since.

In 2002, my school closed down the track team though I could still represent the school. That was tough to take. Anyway, I trained with my sprinter schoolmate (he is still training now) for a while before both of us joined SWIFT Athletes Association.

During those competitive years, I clocked PBs of 2:14 for 800m, 4:44 for 1500m, and 10:41 for 3000m. The 1500m PB was my best achievement as it was a 7th placing during the Singapore National Schools’ Track & Field Championships 2001 (U-15). However, over-enthusiasm led to too much self-inflicted stress. That showed in early 2003 when I was even too stressed to jog. I picked myself after that and before migrating to Malaysia, I did 36min 4sec for the 9.1km event during the 2003 Singapore marathon. I thought I could continue with that momentum when I migrated to Malaysia. But turns out, I had to look after my future and decided to call it quits from competitive running.

After that, I just did 20-30min jogs and mixing them with other sports. When I graduated and got more settled with working life, I decided to train for the KLIM 2008 from December 2007. Actually, all I did was to cover long distances at a comfortable pace depending on my mood and topping them up with basic strength exercises. A week before the race, I did 35km from USJ18 to 1Utama and back. Probably not the thing to do a week before a marathon.

Then, it was 31 March 2008, 4.30am at Dataran Merdeka where the gun went off. It took me 30 seconds to reach the starting line and I began my tour of KL on foot. I wasn’t aiming for a particular timing. But in any case, given my condition, I predicted a 4.20. The race was just absolutely exciting and I loved every second of it. I was pretty much on negative split pace throughout and finished in 4hr 2min 27 sec (Including 30sec of urinating at the 2km mark).

I took a break after the marathon and went back to my usual 30min jogs. As I had been running alone for my time in Malaysia, I felt I needed to run with company to continue enjoying running. As such, I decided to join the guys from Runnerz Circle and Pacemakers running group in their runs. That was just two weeks ago as of writing this entry.

My next race will be the Adidas King of the Road (KOTR) on August 10. I also plan to participate in the Singapore marathon this December and hopefully a few more races after the KOTR like the PJ Half and the Subang Jaya 10k if they are organized this year (but still no word on these races yet =S).

So am I back into competitive running? Well, actually not. I just want to have fun running, and having fun, I am =D. Presently, I run, play football and basketball around my home during weekdays, and meet up with the pacemakers on weekends at Lake Gardens. I don’t have a blog, but you can reach me by email at lionel87@gmail.com. CHEERS!!