Perak X-Venture Series 2013 Foot Orienteering

This weekend will be our second race (high profile race) back to back for two consecutive weeks. After a Powerman Asian Duathlon Championship race in Putrajaya last Sunday, again we will be back on the road to reach Lumut this Friday night.

Perak X-Venture Series 2013 Foot Orienteering is organized by Magnet Edge Orienteering is a foot orienteering race and will be held in Pangkor Island on 3 November 2013. This race also will be historic because this is an inaugural orienteering race will use electronic timing system by SportIdent a sports timing technology based from Germany.

This year Jiha and me will be team up together again in the race, our first orienteering race as a team. Again we will carry Kakithon name as our team name. Before this, we've experienced an orienteering discipline in IronBound Challenge in Lumut & Pangkor last year. We also hope our experience raced on the second day of the last year race in Pangkor Island will valuable for us.

Orienteering race is not only focusing to move by foot from Control Point (CP) to another CP, but it will tested the competitors with navigation skills with an orienteering map & compass (do I need it?). Plus the endurance of competitors cardiovascular & muscles will be tested. As I was told by the organizer, this race has a cut off time at three hours.That's mean we must completing the course within stipulated time of three hours.

Perhaps this year outing (annual trip) to Lumut and Pangkor will add more experience for us in our journey to become an avid adventure racer in the future.

As a bottom line, our muscle soreness & fatigue due to last Sunday duathlon race, can't limit us to race more confident & stronger toward the finish line this Sunday. Amin.

Road to Powerman 2013: Second Decade of Powerman Malaysia Participation

This Sunday 27 October, this is will be my 11th Powerman Malaysia. As entering second decade of this grueling duathlon race, I'm also will be competing in a new category - Men's 30-39 years old. More than a decade this type of race I have been participated, it teaches me the true colour of how to be a duathlete. We as duathletes, most of us are humble, committed, high self discipline, and can throw a smile to the camera lenses even if we're suffering during the race.

I see a new decade as a new challenge for me, as I'm married as well. This year again we will run together during first running leg as husband and wife!

As a bottom line, may this year Powerman Malaysia will be more exhilarating experience for me.

The Celebration of Love

Hurraahhh!!

It is an awesome feeling when you went through a milestone along your life history. After eight years and eight months journey as loving couple, I married my only lover, Jiha.

On 24 Aug 2013, we already announced as husband & wife. Followed by our wedding reception on 31 Aug 2013.

Yeah, the life after marriage is totally different than before and of course there are an up and down to be walk and run thoroughly.

May Allah bless us and give more awesomeness in our life!

Salam Aidilfitri 1434

Kepada semua pembaca blog ini yang beragama Islam, saya mengucapkan

Salam Aidilfitri

Maaf Zahir & Batin.

Ramadhan Tips for Pregnant Women

Allah has mandated fasting for every post-pubescent person who is physically fit to fast and has promised an abundant reward in return. However, relieved those with sound excuses and exempted them from fasting, permitting them to break their fast until the reason for which they have been exempted is gone. 

Pregnant and breastfeeding mothers are examples of such people whom Allah has exempted from fasting. The following is some general health advice that would help such mothers with the approach of the month of Ramadhan: 

• Consult the doctor to decide whether or not are able to fast during pregnancy or while breastfeeding. The doctor will check you and assess the case accordingly. 
• If a pregnant or breastfeeding mother fears harm upon herself because of fasting, then it her religious right to break the fast. 

A pregnant woman who may face problems if she fasts must have a well balanced meal at the time of breaking fast. The meal must include starches (carbohydrates) that supply the body with the required calories, like rice, bread, mee, mee hoon or pasta. A pregnant woman usually needs around 2250 calories daily, and these calories must come from food sources that are rich in vitamins and minerals, such as iron and calcium. 

A pregnant women are advised to: 

• Drink a large glass of fruit juice immediately after breaking fast. 
• Stay away from meals that are difficult to digest, like deep fried foods, as this may cause indigestion. 
• Avoid overeating because this may cause difficulty in breathing. 
• Advised to eat a light meal between Iftar (the meal at sunset) and Sahur (the predawn meal). 
• Take a good rest during the daytime. 

A pregnant woman must consult the doctor before fasts to decide whether or not she is physically able to fast. This is because in the first months of pregnancy she must eat balanced meals which the fetus needs in order to grow normally, otherwise, she may endanger its health as well as hers. 

Any pregnant woman who suffers from complications during pregnancy, like high blood pressure, diabetes, kidney infections or heart problems must refrain from fasting because her health situation does not permit to fast, as these complications risk the health of the fetus. 

While a pregnant woman who intends to fast - and whose fasting will coincide with the last months of pregnancy - must be careful as this period is more critical than the first few months, unless her pregnancy has been normal throughout the first period. 

If a pregnant woman needs to exert more effort than usual to care for her children or take care of the house, that can cause exhaustion makes her thirsty and hungry, then it would be better not to fast. Otherwise, if these things do not cause any abnormal physical stress, then she can fast.

As a bottom line, a pregnant woman must have a basic knowledge and knowing their physical abilities before committing the fast.  

Preventing Minor Discomfort During Ramadhan

As Ramadhan approaching the second half, there were certain peoples might experience some minor discomforts. The following measures can help prevent these common conditions:

Constipation — Constipation can cause discomfort and indigestion, making you feel bloated. This can be caused by eating too much refined food, drinking too little water and / or not eating enough fibre. To avoid constipation, avoid refined foods by eating foods rich in fibre like whole grain cereals and bread. Increase your intake of high fibre carbohydrates such as daals, dried beans, fruits and vegetables. Drink lots of water.

Indigestion — Indigestion can be caused by over-eating or eating too many fried, fatty and spicy foods, or foods that produce gas. Fasting can also cause increased acidity, leading to the feeling of indigestion. To avoid indigestion, try not to overeat. Be sure to drink plenty of water and include foods rich in fibre to neutralise acidity and promote a feeling of fullness without overeating.

Headaches — Headaches while fasting can be caused by caffeine and tobacco-withdrawal, doing too much in one day, lack of sleep, dehydration and hunger. Headaches can occur as the day passes and can worsen by the end of the day. To avoid headaches, prepare for Ramadan by decreasing caffeine and tobacco consumption slowly, starting a week or two before Ramadan. Start drinking caffeine-free teas, coffee, unsweetened juices and water. Also, don’t forget about sleep. Prepare for Ramadan by reorganising your daily schedule to ensure a good night’s rest.

Low blood sugar — Low blood sugar can occur because of the length of time between meals. and Symptoms of low blood sugar need to be watched for carefully. These can include weakness, dizziness, tiredness, poor concentration, perspiration, feeling shaky, an inability to perform physical activities, headaches and palpitations.

Among non-diabetics, having too many refined carbohydrates like sugary foods, sugar-rich beverages like cola especially at sahur can cause low blood sugar during the fast. Low blood sugar can also be caused by not eating at sahur. To avoid significant low blood sugar levels, be sure to eat at sahur and limit intake of sugary foods and drinks. Make sure to eat nutrient dense foods including proteins, such as chicken, grilled lean meat, and eggs; fibre-rich carbohydrates, like whole wheat roti, and fruits; and a large glass of water.

As a bottom line, do remember a meal should be a meal and not a feast. Please always remember to consult your doctor in advance if you have any of these conditions already, so that you can experience a rewarding and healthy Ramadhan.

Good and Bad Foods During Ramadhan

During Ramadhan you need to put extra effort into including foods from all five food groups to ensure variety and a well-balanced diet. These foods include:

• breads, cereals and other grain products

• fruit and vegetables

• meat, fish and poultry

• milk, cheese and yoghurt

• fats and sugars (these contain very little nutrients and are high in calories and therefore their intake should be limited).

The most commonly consumed foods by Prophet Muhammad (peace be upon him) were milk, dates, lamb/mutton and oats. Healthy foods mentioned in the Holy Quran are fruit and vegetables, such as olives, onions, cucumber, figs, dates, grapes as well as pulses such as lentils.

Complex carbohydrates are foods that will help release energy slowly during the long hours of fasting and are found in grains and seeds like barley, wheat, oats, millets, semolina, beans, lentils, wholemeal flour and basmati rice. Look out for foods labelled Low G.I.

Fibre-rich foods are also digested slowly and include bran, cereals, whole wheat, grains and seeds, potatoes with skin, vegetables such as green beans and almost all fruit, including apricots, prunes and figs.

Foods to avoid are the heavily processed and fast-burning foods that contain refined carbohydrates such as sugar and white flour or fatty food like cakes, biscuits, chocolates and sweets. It may also be worth avoiding the caffeine content in drinks such as tea, coffee and cola (caffeine is a diuretic and stimulates faster water loss through urination).

What Foods Should I Eat at Suhoor and Iftar?

Suhoor

The pre-dawn meal should be a wholesome, moderate meal that is filling and provides enough energy for many hours. It is therefore particularly important to include slowly-digesting foods like complex carbohydrates. Drink fluids to keep you hydrated during the day and assist with digestion.

Iftar

The meal that breaks the day’s fast could include dates, following the Sunnah. Dates will provide a refreshing burst of much-needed energy. Fruit juices will also have a similar, revitalising effect.

As a bottom line, properly plan food intake during Ramadhan would determine your 'freshness' during the day time when completing your daily routine.

Ramadhan and Physiological Changes

Ramadhan is the ninth month of the Islamic calendar, and in Muslim tradition is a time of heightened commitment to piety and purification. Fasting is among the special observances that Muslims undertake, in which they refrain from eating and drinking from dawn to dusk.

For many people, the key question regarding fasting is whether it is good or bad for your health. The answer to this requires a quick overview of what happens inside the body during fasting: the physiology of fasting.

The changes that occur in the body in response to fasting depend on the length of the continuous fast. Technically the body enters into a fasting state eight hours or so after the last meal, when the gut finishes absorption of nutrients from the food. In the normal state, body glucose, which is stored in the liver and muscles, is the body’s main source of energy. During a fast, this store of glucose is used up first to provide energy. Later in the fast, once the stores of glucose run out, fat becomes the next store source of energy for the body. Small quantities of glucose are also ‘manufactured’ through other mechanisms in the liver.

Only with a prolonged fast of many days to weeks does the body eventually turn to protein for energy. This is the technical description of what is commonly known as ‘starvation’, and it is clearly unhealthy. It involves protein being released from the breakdown of muscle, which is why people who starve look emaciated and become very weak.

As the Ramadan fast only extends from dawn till dusk, there is ample opportunity to replenish energy stores at pre-dawn and dusk meals. This provides a progressive, gentle transition from using glucose to fat as the main source of energy, and prevents the breakdown of muscle for protein. The use of fat for energy aids weight loss, preserving the muscles, and in the long run reduces your cholesterol levels. In addition, weight loss results in better control of diabetes and reduces blood pressure. A detoxification process also seems to occur, as any toxins stored in the body’s fat are dissolved and removed from the body. After a few days of the fast, higher levels of certain hormones appear in the blood (endorphins), resulting in a better level of alertness and an overall feeling of general mental well-being.

Balanced food and fluid intake is important between fasts. The kidney is very efficient at maintaining the body’s water and salts, such as sodium and potassium. However, these can be lost through sweating. To prevent muscle breakdown, meals must contain adequate levels of ‘energy food’, such as carbohydrates and some fat. Hence, a balanced diet with adequate quantities of nutrients, salts and water is vital.

The fasts of Ramadhan can improve a person’s health, but if the correct diet is not followed can possibly worsen it! The deciding factor is not the fast itself, but rather what is consumed in the non-fasting hours. To fully benefit from fasting, a person should spare a great deal of thought to the type and quantity of food they will indulge in through the blessed month.Overeating can not only harm the body but it is thought also to interfere with a person’s spiritual growth during the month. A diet that has less than a normal amount of food but is sufficiently balanced will keep a person healthy and active during the month of Ramadhan. The diet should be simple and not differ too much from one’s normal everyday diet.

As a bottom line, perhaps this Ramadhan will bring more successful story for those who are set their objective to have healthier lifestyle and quality food intake towards Syawal.

"Ramadhan Mubarak"

Skinny to Muscular Diet Tips

A lot of people who are skinny wish they could gain weight and a muscular physique, but don’t know where to start. And going to the gym can be intimidating when you’re a beginner. Let's look at the biggest reason people are skinny, and how to begin to build muscle, the healthy way. If you’re skinny, you might think you eat a lot. But you probably don’t. The number 1 reason people are skinny is because they don’t eat enough calories. Even if you have a high metabolism, you’ll need to eat more to gain weight. Couple that with strength training and you’ll go from skinny to muscular. Here’s how.

1. Eat More. 

Skinny people claim they can eat everything they want without gaining weight. The truth is, you can eat everything you want without gaining weight because you’re not eating a lot. But you can change that.

Track Calories. Track your calorie intake for a week using FitDay. You need to eat your body-weight x 20kcal daily. You’re probably hardly getting this right now. This is why you’re skinny.

Eat Body-weight x 20kcal. If you weigh 140 lbs. (63kg), that’s 140 x 20 = 2800kcal daily. You’ll need about 2 weeks to get used to eating this amount of calories. Keep tracking calories using FitDay.

Add Calories. After 2 weeks, add 500kcal per day. You won’t feel like throwing up if you ate the same amount of calories the previous 14 days. At 140lbs (63kg), switch from 2800kcal to 3300kcal after 2 weeks.

Track Weight. Weigh yourself weekly. Keep eating the same amount of calories if you gain weight. If you don’t gain weight: add 500kcal per day the next week. Repeat this until you have your goal weight.

2. Eat 6 times a Day.

No more kicking off the day with coffee, then nothing until lunch time, then a big dinner, then some late-night snacking. Build the habit of eating 6 times a day, without forgetting in-between meals.

Eat Breakfast. Your body will use muscles for energy if you don’t eat breakfast. You want to go from skinny to muscular. Get calories from the first hour. Build the habit of eating breakfast.

Eat Every 3 Hours. Set times to eat and stick to them. Breakfast 7 a.m., snack 10 a.m., lunch 1 p.m., snack 4 p.m., dinner 7 p.m. and before bed snack 10 p.m.

Alternate Meal Size. If you eat 3000kcal daily, try 600kcal for breakfast, lunch and dinner and 400kcal for snacks. This isn’t an exact science — what counts is the calories per day/week/month, not the calories per meal.

3. Eat Calorie Dense Food. 

Veggies are healthy but don’t work well if you want to go from skinny to muscular. 250g broccoli for example has only 100kcal. You need calorie-dense food.

Whole Grain Carbs. Oats, rice, breads, pasta, potatoes, yams, beans, etc. 200g whole grain pasta is 700kcal.

Milk. If you don’t fear gaining some fat, go for whole milk. Else use skimmed milk. 1 liter whole milk is 500kcal.

Nuts. Almonds, cashews, walnuts, peanuts, etc. 100g peanuts is 500kcal. Also try peanut butter.

Healthy Fats. Flax oil, liquid fish oil, olive oil, etc. 1 Tbsp. of each gets you 300kcal daily.

4. Build Strength.

The stronger you become, the more muscles you’ll have. Get into strength training. Do exercises that hit several muscles at the same time: Pull-ups, Bench Press, Overhead Press, Deadlifts and most importantly, Squats. Start with an empty barbell. Learn how to do the exercises first. Increase the weight progressively.

5. Prepare Food in Advance.

Nobody has time to cook 3 times a day. Preparing your food in advance is easier. When it’s time to eat, take it out of the fridge and put it for 2 minutes in the microwave. And you’re done.

Morning. Wake up 30-45 minutes earlier and prepare your foods for the day including breakfast. Let it cool down in the fridge while having a shower.

Evening. If you have trouble waking up early, cook your meals for the next day when coming back from work.

This isn’t as much work as it sounds. You have to make breakfast anyway, prepare your other meals in the meanwhile. Make double rations. Keep leftovers for the next day. You’ll get used to it.

6. Take Food With You.
Avoid situations where you don’t have access to food for more than 3 hours. Built the habit of taking food with you.

Work and School. Prepare food in advance and take it with you to work or school. Ask if you can microwave your food at the cafeteria.

Movies. Take a bag of peanuts with you instead of the usual things like popcorn or ice cream. It’s healthier, calorie dense and saves you money.

Going to Town. Eat before you leave. Take a bag of mixed nuts or a protein shake with you in case you get hungry.

Don’t care about drinking protein shakes in public. Don’t care about eating the food you prepared at work while colleagues go out eating junk food. Care about gaining muscle and being healthy, not about what people think.

The Skinny to Muscular Diet.

Some inspiration to get started. 

Use FitDay and the bodyweight x 20kcal rule to know how much you need of each food.

·         Breakfast. Scrambled eggs. Oats with raisins and milk. Granola with milk.

·         Snack. Quark with apples. Peanuts. Protein shake.

·         Lunch. Can of tuna with rice. Turkey sandwich. Pasta bolognese.

·         Dinner. Meat or poultry with rice and legumes. Fruit as dessert.

·         Before Bed Snack. Cottage cheese with flax seeds and berries. Glass of milk.

Do What it Takes. You’ll sometimes have to force yourself to finish your meals. And yes preparing your food is more work than buying food on the road. If you really want to lose your skinny look, you’ll do what it takes. Else, you don’t really want it after all.

Fitness Adventure Challenge @ Mount Belumut 2013

Proudly to announce the students of my Fitness class will organize Fitness Adventure Challenge @ Mount Belumut 2013 on 20-21 April 2013 in Mount Belumut, Kluang, Johor.

There were 30 students will participating in this challenge. The challenge include Team Building Challenge, Energy Management Talk (Sports Psychology element), Nutrition for Adventure and the hiking to Mount Belumut summit on the second day. It will be a grueling Sunday when all the participant will hike from the morning till finish (maybe in late evening).

Last year Fitness Adventure Challenge @ Mount Ledang 2013

Perhaps the weather will be perfect for these activities, thus everybody can enjoy the trip.

Happy Chinese New Year: Year of Snake

Wishing you a precious Snake Year ahead to all Chinese friends and followers.

Gong Xi Fa Chai

Watermelon Can Reduce the Risk of Heart Diseases and High Blood Pressure

Some peoples say, eating watermelon actually not good for the body especially for athletes. Because watermelon is some kind a 'cold' types of fruit that can affect athletes lungs and performance. Wow, and so many believers practice this in their daily life until the grey hair grow on their head.

Actually, eating watermelon can lower blood pressure and protects you from pre-hypertension the main cause of heart attack, researchers say. Watermelon is not only consumed well when you’re thirsty, because the sweet taste and high water content, but also because the nutrients are abundant.

The fruit is rich in compounds that proved able to dilate blood vessels and may reduce the risk of heart attack and stroke, The Telegraph Reported. In a study by scientists, an amino acid found in watermelon improves the performance of the arteries and reduces blood pressure in about one in nine patients with pre hypertension.

You might have to take the L-arginine, an amino acid essential for maintaining healthy blood pressure, as a supplement. However, these supplements to some adults have adverse effects such as nausea, abdominal pain and diarrhea.

Instead, the researchers found no adverse effects of respondents who ate watermelon. The fruit even store other nutrients such as vitamins A, B6, C, fiber, potassium and lycopene, a powerful antioxidant. “As the evidence from this preliminary study, we hope to continue research to reach a wide group of participants,” said Dr. Arturo Figueroa, Florida State University, who led the study.

Furthermore, watermelon also stimulate kidney action and enhance the production of urine which favours the elimination of toxins. It is low in fiber and its fats content is sort of non existent.

Worth mentioning is its content of the carotenoids lutein and lycopene. Lycopene, the responsible pigment for the red colour in certain fruits, has deoxidizing properties that help reduce the risk of cardiovascular disease. Moreover, watermelon assists decrease blood pressure, has deoxidizing properties, fights infection, facilitates your body heal faster, can aid in weight management, and is a comfort meal that maysooth tension and stress.

High blood pressure affects more than 16 million men and women in the UK. While in Malaysia the problem is people do not know what their (own) blood pressure is! According to Malaysian Society of Hypertension statistics, only 35% of the people who have hypertension are diagnosed. This means that for every person we diagnose, there are two people out there who is walking around undiagnosed.

As a bottom line, eating water melon, drinking water melon juice can lowering the risk of high blood pressure, reducing the risk of heart attack and of course preventing the athletes from dehydration and healing muscles fatigue faster. 

Ronda Riadah Community: Tour de Johor 2013 "Crime Awareness"

Royal Polis of Malaysia (Polis DiRaja Malaysia) will organize Tour de Johor 2013 "Crime Awareness" start on 26-30 January 2013. This is the second edition after the inaugural edition on July last year. Objectives of this tour are to promoting cycling tourism in Johor and Johor is safe from any crime activities.

I was so excited to join the tour this time after being appointed as PDRM-Tourism Malaysia cycling team as a coach & sports science adviser. As a new appointed coach, it is the time for me to do some scouting from the riders who will follow the tour.

Futhermore, I was already completed touring around Peninsular Malaysia in 2001, cycling tour (4 days) from UTM Kuala Lumpur to UTM Skudai in 2010, and cycling tour (11 days) from UTM Skudai to Kuala Perlis, Perlis. But seems like something missed, I wouldn't completed yet cycling around Johor in one program. So I decided to challenge myself again this year.

I will ride my mountain bike that I was used since cycling tour from KL to Skudai despite the organizer suggest the riders must use roadbike.

As a bottom line, perhaps this tour will be more exciting and happening. As a new year come, I challenged myself to ride again in peloton (even though I'm not fit yet) and be a nomad for five days!

For Tour de Johor update, click here

NSC Sports Science Instructor Training of Trainer Workshop

On 21-23 Jan 2013, I was attended a Training of Trainer Workshop which has been held at Pearl International Hotel, Kuala Lumpur. This workshop organized by National Sports Council. This workshop organized to update certain topics inside the NSC Sports Science syllabus (Level 1 to Level 3). 

The instructors formed by a group of academician, researchers and practitioner from nationwide and all ages. I received an appointment certificate as National Sports Science Instructor for all level of the sports science. I received this recognization with a humble heart which is my intention to deliver sports science knowledge to public.

As a bottom line, may this appointment will create more opportunities to me to contribute to national sport excellence in the future.

Ronda Riadah Community: The Impression

As new year 2013 comes, I started to interested in riding with a Ronda Riadah IPD Johor Bahru Selatan Community in my hometown Johor Bahru. The ride usually organized by Ronda Riadah Community, being held in Johor Bahru district, purposely for an occasion by the government. 

Started on September 2012, I joined the programme organized in conjunction with JB Art Festivals in Johor Bahru. The programme attracted more than a 2000 riders around Johor. This is amazing figure! Back to year 2000, it was hard to find recreational riders in Johor and cycling activity during that time. Most of the riders at that time were my friends and always can be described by the community as an insane group of peoples who're riding under the sunshine or during pouring rain. In 12 year time, 2000 riders is like a finger tip, thanks to the social network websites such as Facebook & Twitter and the effort from PDRM (Royal Malaysian Police).

After September 2012 event, there a few events such as Environment Ride, New Year's Eve Ride, Tourism Johor Ride and Night Watch Community Ride. These events creating more attraction among newbies & recreational cyclist around Johor Bahru. During the event, I met many peoples for the first time in cycling community.

This end of Jan, Ronda Riadah Community once again will organize Tour de Johor, five stages ride around state of Johor to send a message about Crime Awareness and establish good relationship between police and community hence can decrease criminal statistic. 

As a bottom line, the programmes, activities & encouragement by most popular government agency, PDRM  has been strongly supported by various agencies, NGO's and of course the cycling community.

Happy New Year 2013

Wishing you a new year 2013.

Have a great 365 days ahead!