Ramadhan Training Guide
Yup, it is Ramadhan time again and most of the enquiries you all have been sending have been about just that but since I write about this every year, following are some quick links to help you out.
I personally dont do too much exercise during this month. I use it as a month to rest myself physically and mentally ... but hey, the choice is yours.
Obesity Among Children! Advice for Parents.
I read an article in today's Kosmo about a 9yr old kid from India who weighs 75kg. Now I dont want to talk about her specific case but would like to focus on the general weight problems among kids and teens in Malaysia - its causes and what you as parents can do to help your kids!
What causes obesity among kids?
Times sure have changed from way back in the 80s when I was a lil boy. I remember spending so much time outdoors - climbing trees, playing sports, the sand box haha, the playground ... well you get the idea. Video games were scarce and yeah a luxury.
Kids are clueless about nutrition. Parents, set the rules!
I didn't know much about nutrition and like most kids, the green stuff on my dinner plate wasn't too exciting. My mom played an important role to ensure that we ate balanced meals (most of the time). McDonald's and other fast foods were rare treats. We were only allowed ice-cream and sweets over weekends and special occasions. She had rules! These rules became the foundation of my upbringing. Something that stays with me til today and is something I will do with my kids as well.
... We were only allowed ice-cream and sweets over weekends and special occasions ...
Five Reasons Why Kids and Teens are Overweight
- 1. Quality of Life - The overall quality of life in Malaysia is on the rise. This leads to more rewards - more ice cream more sweets.
- 2. Parents are too busy - This is classic. Parents are too busy with their careers and hand over the role of day-care to maids. Problem is, maids are not in control. Most of the time, its the kids that will dictate and push the maids around.
- 3. Video Games and Internet - Well we are all aware on how kids no longer play outdoors and rather stay indoors playing video games or go online ... and yeah, while playing, a glass of milo or chips are always near.
- 4. Our Education system - Physical education and extracurricular activities are a joke in Malaysia. They are often deemed irrelevant as books and exams take first priority.
- 5. Bad Role Models - This is all about the parents. Kids follow in the footsteps of their parents. If parents dont set guidelines and don't look to healthy themselves, kids are likely to follow.
5 + 1 Ways to Combat Obesity Among Kids and Teens
The solution to every problem lies in its problems. Parents need to be aware and play an active role to the problem-solutions.
- 1. Quality of Life - An increase in quality of life doesn't always need to result to more trips to the next buffet. If you have more money to splurge, why not take a vacation that involves outdoor activities? Go snorkeling, climb Mount Kinabalu or pick up new hobbies like salsa, biking etc.
- 2. Parents are too busy - You can't have everything in life. You can't focus all your attentions on your career and hope that by some miracle, your family life is taken care of. Its all about give and take. Parents need to set their priorities. Your children - your family - should be your priority. If it is not, your kids will suffer the consequences of your actions. That's the honest truth.
- 3. Video Games and Internet - Ok sure, we can't avoid these trends but we can control them and that is exactly where parents play in role in setting the guidelines. But hey, when you set a guideline, make sure you enforce it and stay firm. No video games during the week means just that! And if it is safe, get your kids to play outdoors. Make it a rule!
- 4. Our Education system - Unfortunately, we have no control over the current state of our education system. We do however control our own families. Sports play a vital role in developing your kid's social skills and also teaches them about commitment, discipline and makes them competitive in life.
- 5. Bad Role Models - No one wants to be a negative role model to their own kids. Be aware of how your image reflects opon them. Think about the time when you were young and looked at your own parents. Taking good care of your health will instill a positive image in their minds.
- 6. Its never too late - No one likes change but its never too late to start. No matter how old your children are today, it is in your hands and yeah, it is your responsiblity to do what is best for them.
If you have kids or teens who are struggling with their weight, you can sign them up for a personal consultation session with me where we go through everything in detail.
Skin Nutrition Malaysia
I have been fortunate enough to have met Alice Teoh, founder of Emma Lizs salons, during my recent fitness workshop a couple weeks back. Alice's company have exclusive distribution rights to Skin Nutrition in Malaysia and wanted me to try out the products for some possible future collaborations.
About Skin Nutrition
Skin Nutrition is a revolutionary skin care brand leading the way in bio-active skin care, specializing in anti-aging, age reversal, and skin rejuvenation.
Developed in 2002 in the United States, the brand made its debut in Malaysia last June.
Its concept to skin and body wellness is treatment-based, addressing cellular inflammation internally and reversing surface-level ageing signs.
The brand is the brainchild of CEO Richard Purvis, who has a background in consumer goods, nutritional supplements and skincare products.
Featuring over 30 face, body and nutritional products, Skin Nutrition was developed by cosmetic scientist John Knowlton, who is also vice president of research and development of the company.
Skin Nutrition Products I am trying
Alice was so kind to let me choose products from their US website but she added others as well. So here's what I got:
-
Food Supplements:
- Omega 3 Shake: This is a like a meal placement drink. Provides me with a balanced anytime meal. The banana-oat combination tastes great and is very filling. Been using it as an in-between or even a pre-workout drink.
- Omega 3 Anytime Snack Bar: This is a mini version of the shake. Carries less calories and protein than the shake but obviously more practical on the road. Brought a few with me whilst traveling to Johor this weekend. Again, taste is very rich, keeps my hunger in check and most importantly, it's a healthy-high-fibre anytime snack.
- Alpha Lipic Acid: Also known as ALA, is a fatty acid found naturally inside every cell in the body. It's needed by the body to produce the energy for our body's normal functions. Alpha lipoic acid converts glucose into energy. ALA is also an antioxidant, a substance that neutralizes potentially harmful chemicals called free radicals.
- Body Beautiful: It combines a unique blend of ingredients that promote beautiful skin, hair, and nails, burn stored fat, help fight cellulite, curb appetite, heighten energy levels, and combat free radicals.
- DMAE: This is a supplement not many know about. I personally familiarized myself with DMAE through weight training as it plays a role in improving muscle tone, weight management and yeah, anti-aging.
-
Skin Care:
- Cleansing Gel: Ok I am no expert when it comes to skin care but this would be your facial wash. This is the first step in cleansing my face.
- Toner: A clarifying toner infused with the anti-oxidant benefits to protect against free radicals, purify and soothe the skin, and ready it for the next step - moisture application.
- Revitalizing Serum: Essentially a moisturizer to give dull, tired, dry, lifeless, or stressed skin an immediate lift and boost of complexion radiance.
If you want to find out more about Skin Nutrition, check out their website.
Twitter Weekly Updates for 2009-08-03
- Twitter Weekly Updates for 2009-07-27:
wow its been a long day again …. web consultation stuff …. n.. http://bit.ly/14p1Ue # - Twitter Weekly Updates for 2009-07-27 http://bit.ly/14p1Ue #
- A girl is yelling at above my apartment block 'u get the f**k out now' again n again. Women n their drama. #
- When a couple fights, most of the time, one only hears the women yelling while the guy is strangly aroused by the aggression haha #
- 1 day tak check email ..... 300+ new messages ....... Oh My God. #
- Its 438am ... and m tossling (hope I spelled that right) in my bed ... my mind is in overdrive #
- 630am ..... Hv counted some 12587 kambings already ... Maybe I should count ayams instead or ayam gorengs? #
- Personally, today is shitty. Business wise its been good. Another one of those 'bersyukur dgn apa yg ada' days. #
- going for a jog ..... first jog of the year .... i hate jogging. #
- ist ja nun zeit fuer Rocky und "Eye Of The Tiger" ..... muss mich wiedermal aufheben. Los gehts! #
- ampang point birds shat all over my ride again! thanks ..... just what i needed. #
- Video 8TV Quickie with Kevin Zahri http://bit.ly/AIvw4 #
- Video 8TV Quickie with Kevin Zahri: Following is a copy of my guest appearance on Malaysia’s 8TV Quickie h.. http://bit.ly/AIvw4 #
- Heading to bank negara in a bit for to conduct a health talk and gym orientation for their staff. Should be fun! #
- looking forward to my Biggest Loser Asia screen test on Sunday ... I'm sooo gonna rock their world! #
- Just got this sms 'do u like ladyboys? We can provide for u if u like ladyboy' hahahahahah ladies yes. Lady+boy in 1? No thanx. #
- working out at home to rocky soundtrack ...... feelin like rocky siot ... bring it on. #
- Biggest Loser Asia Auditions in Malaysia http://bit.ly/x0tMX #
- Biggest Loser Asia Auditions in Malaysia:
I’m sure by now, most of you have heard that The Biggest Loser .. http://bit.ly/x0tMX # - Wow ... From wat I gathered, most of my female friends say that if they didn't know me, they wouldn't trust me. That sux. #
- Life, karma and yeah its ironies http://bit.ly/11GVNi #
- Life, karma and yeah its ironies: By the time you read this post, its probably the 10th draft. Just like my turn.. http://bit.ly/11GVNi #
- Goin to jakarta. Gotta clear my head. #
- I did the best I could. Shoud not hv let my guard down. #
- Heading to da curve for BLA audition than tennis ... Life must go on! No regrets! #
- A lil girl just call me n said 'papa, balik cepat sikit tau!' ... I said 'wrong number!' Comel je suara dia. #
- Done with BLA audition. I think it went well. Fingers crossed! #
- Back home after a loooooooong day. #
Life, karma and yeah its ironies
By the time you read this post, its probably the 10th draft. Just like my turning 30 post, not really sure where I am heading with this post ... but its to share and serve as a reminder to myself for the future.
July has been interesting. I realized some things that I never really had to deal with before. A month where instead of giving advice and consultation, I find myself seeking advice from the people close to me. This month has been a good reminder that no matter how strong or successful we are, our own .... or in this case, my own strengths can backfire. A friend of mine warned me about this not so long ago and yeah, she was right!
I know what I want in life. I know what are the things I value most. Irony is that at times my actions or image do not portray these things.
I dont consider myself famous nor do I want to be. I wrote about this 3 yrs back but again fame has never been a craving of mine. Never will be. I want and live a simple life. Generally I dont care too about what strangers think about me. I can't please the world and dont try to but when a person I care about is influenced by these "opinions", it is harder to digest - lagi2 if I have no control over them. If that is the price of fame than I dont need it.
Talking about control. I am very good at controlling myself - my health, my career .. my life. Control gives me stability ... but was reminded this month that I can't control everything. Rather than trying to control the situation, I must learn to take a step back no matter how much I want it.
Victories give you confidence but can lead to over-confidence and carelessness. Everyone needs to face defeat as a reminder that we need to remain humble. This month I am glad to have been humbled in the hope that it will lead to success in the future.
I have my priorities. I now need to make sure that the things in my life are aligned to make it as easy as possible to accomplish.
Biggest Loser Asia Auditions in Malaysia
I'm sure by now, most of you have heard that The Biggest Loser Asia is coming to town this weekend.
The Show - "The Biggest Loser Asia"
The Biggest Loser is a life-changing unscripted US series by NBC in which everybody “loses” to win. It challenges and encourages severely overweight contestants to undergo strenuous physical and mental challenges in order to shed pounds. The one who loses the most gains not only a grand cash prize but also a healthy body!
Shot and produced in Malaysia
The Biggest Loser Asia is Hallmark Channel’s first foray into local production, after it successfully secured the broadcast rights for eight seasons of the popular US reality series since early 2009. It will be shot and product in our very own Malaysia
Whats to win?
One lucky contestant will become a spokesperson in the drive against obesity in Asia and win US$100,000 along the way!
How to enroll?
Casting for the Asian series is open for those who want and have the desire and competitive edge to vie for this opportunity to change their lives forever.
From June 22 to Aug 31, hopefuls can send in their applications online at www.biggestloserasia.com, in the mail and or turn up at casting events.
Who is the host?
My good friend - Sarimah Ibrahim! Congratulations. You deserve it.
Who are the trainers?
Not sure but i have my screen test for one of the trainers this Sunday. I better impress so keep your fingers crossed for me.
...i have my screen test for one of the trainers this Sunday. I better impress so keep your fingers crossed for me...
The Biggest Loser season 6 is now on the Hallmark Channel at 9pm every Tuesday.
Video 8TV Quickie with Kevin Zahri
[youtube]http://www.youtube.com/watch?v=u1KfY__k5gE[/youtube]
Following is a copy of my guest appearance on Malaysia's 8TV Quickie hosted by Prem and Zhar. You can check out more videos here.
Lose 15kg per year - 10 Calorie Saving Tips
Following article was writter for Gua.com.my. You can read the Gua version here
Seperti mana yg kita tahu, penambahan berat badan adalah akibat daripada kalori surplus di mana “calorie in” melebihi “calorie out”. Di sini badan akan menyimpan calorie berlebihan ini sebagai lemak dengan kadar 3500 calorie untuk setiap lb.
Jadi sekiranya anda ingin kurangkan berat badan anda sebanyak 1lb, you need to somehow get rid of 3500 calorie – samada melalui senaman, pemakanan atupun gabungan kedua2.
...calorie berlebihan ini sebagai lemak dengan kadar 3500 calorie untuk setiap lb...
Contoh
Andaikata anda gemari the tarik (calorie = 90 secawan) dan minum 300 cawan setahun. 90x300 = 27000 calorie. Now in order to lose some weight, you now decide untuk cut-down on the the tarik dan instead of secawan, anda hanya minum half the serving. Jadi sekarang, jumlah calorie setahun adalah 45x300 = 13500 calorie. This saves you 13500 calorie setahun dan 13500 caloires = 3.85lb (13500/3500) …. So hanya dengan minum separuh cawan the tarik, you can lose 3.85lb tahun! Not bad huh …..
10 simple tricks on how we Malaysians can save calories
So today, I will illustrate 10 simple tricks on how we Malaysians can save calories in practical ways.
| Tip Jimat | Sebelum | Selepas | Savings per Yr | |
|---|---|---|---|---|
| 1 | The Tarik | 300 Cawan @ 90 calorie secawan | 300 Cawan (separuh) @ 45 calorie/serving | 3.9 lb |
| 2 | Coke to Diet Coke | 100 Cans of Regular Coke (150 calories) | 100 Cans of Diet Coke (0 calories) | 4.3 lb |
| 3 | Nasi Lemak – Nasi Putih | 100 nasi lemak (390 calories) setahun. | Change 50 to regular white rice (160 calories) | 3.3 lb |
| 4 | Egg White Only | 100 eggs (70 calories) setahun. | 100 egg tanpa telur kuning (20 calorie) | 1.4 lb |
| 5 | Nasi Separuh | 300 serving nasi mamak (260 calorie) | 300 nasi separuh (160 calorie) | 8.6 lb |
| 6 | Mocha to Coffee | 50 Mochas (315 calories) | 50 Regular Coffees (70 calories) | 3.5 lb |
| 7 | Park further away | 350 times park near destination | 350 times park 100m further away (6 calories) | 0.6 lb |
| 8 | Take the stairs | 400x take the lift | 400x take 2 flight of stairs (10 calories) | 1.1 lb |
| 9 | Exercise a lil | No jogging | 1x jogging setiap minggu selama 20minit ( | 2.8 lb |
| 10 | Futsal Sekali Seminggu | No futsal | 1x futsal setiap 2 minggu (60 minit @ 350 calories | 2.6 lb |
|
Jumlah |
34 lb or 15.5 kg | |||
Note that the following is just an estimate. Exact results may vary.
New Personal Training Rates & Packages
Single Personal Training Session for RM175
If you looking for a one time session for training or help you build a weight loss diet plan etc, the rate now is only RM175 and includes a free copy of my eBook.
3+1 Personal Training Session for RM600
This combine a single consultation session where we analyze your needs, set your nutrition and exercise needs. From there you will get three personal training sessions with me to help leanr proper techniques. You will also get a free eBook and book.
5+1 Personal Training Session for RM800
Similar to the "3+1 package" but adds two more personal training sessions into the program. Ofcourse, you will also get a free eBook and book.
For booking or more details, you can refer to the personal training details here. Or contact me if you have additional questions
Are you in control of your weight? Probably not.
The honest truth is - most people don't have control over their weight.
Control? Yes, its just like financial success
Want to get rich? Than you need to be able to control cash flow - income and expenditure. Want to be successful in managing your weight? Than you gotta know how to control .. well yeah income and expenditure as well. But rather than controling cash flow, for weight management, we need to control calories. Sounds easy!? Sure but its easier said than done.
For cash flow, you need to understand 1) how much money you are earning and 2) how to spend money. Its no different for weight management.
Quiz: Are you in control of your weight?
Let me ask you the following questions:
- Do you know many calories you need per day?
- How many calories are you currently consuming?
- And how many calories are you burning per day?
95% of you are probably clueless. That's exactly where you problems starts. If you want to manage your weight, you need to take control. In order to take control, you need to know yourself. You need knowledge. You need to buy my eBook hahaha .... just kidding.
Want to learn how many calories you need and how to control you weight? Get a copy of my "24 Questions" eBook for only RM20. Or you can sign up for a personal consultation session with me where we go through everything in detail. Knowledge is everything.
What are the Calories in Milk and Cream?
What would we do without milk and cream?
Milk is probably one of the most nutritious foods around. It's balanced, rich in calcium and used for everything! Without milk, there would be no cereals, no teh tarik and hey a lot of the coffee drinks wouldn't be the same.
Ok enough about that ... as much as milk is good for us, milk and creams can contain lots of fat that ain't helping your weight management in the long run. Hence knowing what you put in your mouth does help.
Head on over to Cekodok.com for more calorie details for milk etc
List of Calories in Milk and Creams (for 150ml)
Following tables the calorie contenct for various milks and creams based on a 150ml (a regular glass) serving. Exact calorie content would depend on preparation etc.
| Milks | Calories | Fat |
|---|---|---|
| Milk skimmed (pasteurised) | 65 | 0.3g |
| Semi-skimmed | 100 | 3.5g |
| Whole Milk Full Fat | 130 | 7g |
| Condensed Milk Whole (Susu Pekat Manis) | 600 | 20g |
| Evaporated milk whole | 300 | 18g |
| Goats Milk | 130 | 7g |
| Soya Milk | 75 | 4g |
| Creams | Calories | Fat |
| Half Cream | 300 | 27g |
| Single Cream | 410 | 40g |
| Soured Cream | 420 | 42g |
| Whip Cream | 780 | 80g |
| Double Cream | 910 | 100g |