Soal Rakyat TV3 - Negara Obes bersama Kevin Zahri
Pada minggu lepas saya dijemput sebagai panel untuk rancangan Soal Rakyat: Negara Obes? di TV3.
Secara peribadi, ia topik yang sangat dekat di hati kerana ia semenangnya menjadi medan pertarungan saya bersama Cabaran Jom Kurus sejak 2013.
Video Soal Rakyat: Negara Obes.
Banyak perkara yang boleh dilakukan untuk membanteras obesiti di Malaysia tapi malangnya kerajaan kurang kreatif untuk mendekati masalah obesiti. Saya sendiri pun pernah dan masih cuba untuk bekerjasama dengan KKM, KPM dan KBS tapi secara jujurnya, ia agak mengecewakan.
Jadi pada 2019, saya akan cuba jayakan beberapa initiatif di mana yang sendiri boleh sertai bersama untuk bantu diri, mungkin keluarga atau komuniti anda bersama.
Empower Diri Bootcamp Photos
Gambar-gambar dari sessi Jom Empower Diri Bootcamp bersama saya dan Coach Adilin yang telah berlangsung pada 6 Oktober 2018 lalu. Memang sangat fun, educational dan mencabar. Apa yang menarik bagi saya adalah peluang dan kebolehan Bootcamp ini untuk empower para peserta dengan lakukan aktiviti dan senaman seperti Monster Tyre-Flip yang sangat EMPOWERING
Sale! Cabaran Jom Kurus Pre JK1M12
Azam Kurus 2019? Jom mulakan 2019 bersama program Jom Kurus Pre JK1M musim 12 dengan cabaran Jom Kurus 5 minggu bermula dari 5 Jan- 9 Feb 2019. Special Edition program ini adalah khas pre JK1M musim 12. Hubungi Kaka di 0192827820 atau Coach Ilyana 012 652 0225? untuk sebarang pertanyaan.
We Rock The Spectrum Malaysia. A Special Kids Gym
Yesterday Rafa, Mika and I were invited to a different kind of gym.
We Rock The Spectrum Malaysia at Melawati Mall. It is a kids gym that is Autism-focused as an indoor playground and gym that provides children fun activities and a sensory-safe environment. We had the pleasure of meeting co-owners Yus and Nazri who embarked on this journey to provide a fun but safe playing environment for their cool son (also named Rafael) who has autism.
If you are interested to check out their indoor playground, do visit We Rock The Spectrum Malaysia outlets at Melawati Mall or Ara Damansara. Its a super fun place for all kids alike but especially for those who need a little extra attention. Do check them out at: http://www.werockthespectrummelawatimall.com
Intermittent Fasting Diet di Malaysia. Bagus ke tidak?
Sejak 1-2 tahun yang lalu, ramai sering bertanya tentang amalan diet Intermittent Fasting atau IF untuk kurangkan berat badan. Jadi seperti diet Atkins dan diet lain, biarkan saya terangkan apakah diet atau amalan diet IF, impak untuk kurangkan berat badan dan pendapat saya secara am.
Penting: Sebelum saya cerita lebih panjang, saya bukan pengamal diet Intermittent Fasting. The only fasting yang saya amalkan adalah puasa Ramadhan. Tapi itu bukan bermakna diet IF tidak bagus.
Apa dia Intermittent Fasting?
Diet IF adalah cara pemakanan yang melarang pengambilan makanan pada waktu-waktu tertentu. Tapi berbeza dengan amalan puasa Ramadhan, diet IF benarkan anda minum air kosong atau sumber yang tidak berkalori seperti kopi tanpa semasa "berpuasa".
Jenis diet IF?
Terdapat beberapa jenis atau cara pengamalan IF.
- 16:8. Ini mungkin yang paling popular di mana anda boleh makan antara jam 12pm hingga 8pm tapi perlu berpuasa 16 jam selebihnya beberapa kali seminggu.
- 24jam. Di sini anda perlu elak makanan minuman berkalori untuk 24jam mungkin 1-2x seminggu. Sekali lagi - minum air dibenarkan.
- 5:2. Lima hari seminggu anda dibenarkan seperti biasa tapi dua kali seminggu anda perlu hadkan pengambilan kalori kepada 500-600kcal sahaja.
- Lain-lain. Tentu dengan tren-tren social media, akan ada pelbagai pendekatan tapi ia tetap fokus kepada kawalan waktu "berpuasa".
Beza dengan puasa Ramadhan?
Seperti yang saya terangkan di atas dan video berikut, diet IF benarkan minum air dan sumber tidak berkalori semasa "berpuasa". Bagi saya itu berbezaan yang besar dari segi amalan senaman dan dehydration.
https://www.youtube.com/watch?v=4_1pZutg4D8
Cara Diet IF kurangkan berat badan?
Mana-mana diet anda cuba bantu anda kawal atau kurangkan berat badan melalui kawalan pengambilan kalori dan water retention atau istilah lain - gemuk air, dan baiki metabolisma badan melalui hormon.
Kalori:
Dengan hadkan waktu makan, secara tak langsung ia kawal jumlah pengambilan seharian. Tidak jauh berbeza dengan buasa ramadhan, hasil kurang pengambilan kalori, ramai akan kurang berat dalam 2-3kg (tanpa bersenam di bulan puasa).
Air?
Ok yang ini a bit more complicated. Majoriti badan adalah air. Tapi ia boleh fluctuate dan bergantung kepada beberapa faktor termasuk gula dan hormon insulin. Amalan puasa IF hadhkan pengambilan gula. Jadi ini stabilkan paras glukos darah dan "jatuhkan" hormon insulin dari paras biasa (bukan berpuasa). Apabila hormon insulin "jatuh", ia paksa badan untuk buang air berlebihan kerana kekurangkan gula dalam diet. Ini tidak jauh berbeza dengan diet Atkins atau diet Keto yang "mempermainkan" gula dan water retention badan.
Fixes your metabolism!?
Tanpa merumitkan cerita, hormon yang sentiasa sangkut-paut dengan simpanan lemak badan dan penggunaan tenaga (metabolism) adalah insulin. Bagi mereka yang obes atau telah amalkan pemakanan tinggi gula untuk jangka masa berpanjangan, ia boleh akibatkan rintangan insulin badan atau insulin resistance (badan tak dapat nak gunakan gula untuk tenaga dan tingkatkan simpanan lemak dalam sel). Amalan puasa dan diet rendah karbohidrat dapat memainakan peranan untuk shock hormon-hormon badan untuk bantu buang tabiat yang lama. Tapi ia berbeza bagi individu ke individu. My advice - trial and error.
https://www.youtube.com/watch?v=TW5cXFF44TM
So, sesuai Untuk anda?
Ini bergantung. Perubahan diet memang mencabar dan tidak mudah TAPI dalam jangka masa berpanjangan, ia perlu menggembirakan DAN bantu anda kawal berat badan. Sama lah dengan diet IF.
Setiap diet, termasuk diet Intermittent Fasting, ada kisah kejayaan dan kegagalan. Ini bukan bermakna suatu diet bagus ataupun tidak. Ia soal PILIHAN dan KESESUAIAN. Jangan ikut suatu diet hanya kerana ia tren social media. Jangan ikut suatu diet hanya kerana ada kenalan berjaya dengan diet tersebut.
Nasihat saya.
Fahami lah asas penurunan berat badan. Fahami lah hubungan kalori dengan berat badan. Fahami hubungan diet dan gaya hidup dengan takungan air atau "gemuk air". Fahami lah metabolisma badan dan cara untuk melindungi atau baikinya untuk elak rintangan insulin.
Selepas itu, kaji suatu diet dan hubung-kaitnya dengan pemahaman anda. Dari situ anda boleh menilai dan sesuaikan diet dengan keperluan diri-sendiri.
Selamat mencuba.
I am Taking a Short Break From Social Media
I am currently on a quickie social media break and I gotta say: it feels peaceful. It is not the first time, but its has been a since my last SM break back in 2016. That year I took almost 6 month away from Facebook, Instagram and work in general to spend time with my kids.
The mental Strain of Social Media.
Social media is a great tool for all kinds of engagements - business, creativity, friends, social. SM is a tremendously exciting place to be. BUT too much of anything, and it can get pretty exhausting.
The constant need to engage, browse, comment, and peek into the life of others can be overwhelming, especially for a guy like me who is fairly private about life in general. SM can be a place for inspiration but that inspiration can also work against you. SM can be a constant reminder of things you don't have, things other people do, how much you need to work for success, and plenty of unnecessary noise. So for me, a break from social media, once in a life, is healthy.
So how do I disengage from Facebook and Instagram? I delete all the apps from my phone and ipads. Yes, the fingers still tend to auto-navigate trying to find the apps but there are not there.
How does it feel?
Peaceful. Quiet. The moment you delete the apps, the noise of social media stops. Am I not worried about losing followers? Not at all. I think being away from SM platforms also allows your followers to actually "miss" you. But even if you lose half or ALL of your followers, trust me life will go on and you will be OK.
What do I plan to do?
Nothing much. Just chill and relax with my family. Some vacay. Some blogging which is something I love doing but SM tends to distract from. But yeah, I also am planning to take a step back from SM and see how I want to change my SM approach for 2019. It is hard to reflect on changes without taking some time away from it all.
I will be back on the Social Media Bandwagon in 2019 :)
Our Rock n Roll Hard Rock Penang Vacation
Since I had some work in Penang with ecoBrown's and Jom Kurus Penang, I decided to make use of the opportunity to drag my lil warriors and wifey along with me. We stayed at the fabulous Hard Rock and really I huge shoutout to everyone there for making my family and I feel extra special. Kids had an especially amazing time with Miss Hani and everyone from the kids club.
The Gravitiyz Obstacle Course
The highlight of the trip? Definitely TheGravityz obstacle course around the very top of the Komtar building. Wasn't my idea! Lol. This was all about Mikaela. She insisted and we all just tagged along. Super cool Lil warrior princess.
I am an official member of Mensa Malaysia. Geek Alert.
First things first. I am a geek! May not look like one but definitely one at heard. Always loved maths, sudoku, programming and heyya, I have an honours degree in Mechanical Engineering from Northeastern University. Class of 2002.
So why the need to get info MENSA? What is Mensa? Mensa is a society for bright people whose IQ score is within top 2 percent of the population. Well for fun really. Yeah remember that I am a geek. IQ tests are fun.
But really why? To be honest, I just wanted to see if I’d make the cut. Also I am in the process of working or rather collaborating on some really interesting stuff with Dr Maszlee and the Ministry of Education. And since I don’t have time to get a PhD and probably will be interfacing with plenty of Dr etc, a MENSA membership might help a lil to eradicate the “fitness trainer”.
Nah not really. I just wanted to get testing for bragging rights lol.
How did I score? 148. Not too shabby. Certaintly didn’t feel like a 148 after the 40min sit-in exam.
Unicorn Cafe Bangkok. 1st Solo Daddy Daughter Vacation.
My dearest Mikaela. It's 2018 and yay, we took our first vacation together to Bangkok. Just the two of us. We had such a wonderful time. You are growing so quickly and these are moments that I will cherish for the rest of my life.
Why Bangkok?
Two words: Unicorn Cafe. You are obsessed with unicorns and so am I, thanks to you. All in all we had an awesome 5 days together. We stayed at the Banyan Tree Hotel which has an awesome dinner experience on its rooftop but you were too scared so we settled for a window seat instead.
Our mode of transportation?
Tuk-tuks! That is all you wanted for every ride to anywhere! I dont blame you. The faster they drove, the louder your screams of joy. Aside from the typical touristy stuff, we visited Bangkok's Asiatique almost daily. Its a themepark with plenty of makan-joints. The theme park was awesome and virtually vacant as you can tell by the pictures. By the 2nd day, the ride operators all knew you and gave you plenty of pro-bono riding time.
When you grow, I hope you will remember the trip and if you don't do cherish the photos and memories. You will forever be my lil unicorn.
Love,
Your Dada 2018
Insights Series Talks Bank Negara Malaysia with Kevin Zahri
https://www.instagram.com/p/BpGPyYQgRXc/?taken-by=banknegaramalaysia
Kevin Zahri, Malaysia's own award winning fitness guru, shared and inspired us at the Insights Series Talk.
The man who has transformed the lives of so many Malaysians posed to us the "The One Question Most Malaysians Don't Know How to Answer' and shared tips on living healthy lifestyles. He got us all on our feet with fun exercises and taught us about our energy levels.
So now, we in BNM know another important rate to anchor expectations and manage body weight inflation: our Basal Metabolic Rate. The formula to emerge as the best version of oneself is to combine exercise and healthy eating habits with commitment and consistency.
371kg Target Weight Loss Bersama 52 Peserta
Dari 52 peserta Cabaran Jom Kurus Special bersama saya, kami berpasukan pledge untuk kurangkan 371kg collectively untuk program 6 minggu bersama. Penting untuk umumkan matlamat kerana ia beri fokus, tanggungjawap dan peranan kepada setiap individu yang contribute kepada our collective effort.
Good luck semua. Nak join? Layari bukansoalkurus.com
