Author Archives: Lyn

Top Non-Animal Protein Sources


Top Non-Animal Protein Sources

Protein…..minus the meat!

Build your muscles and live a better life. Many of us rely on animal protein: beef, chicken, pork, lamb, fish etc for our protein intake.

These are some non-animal protein options which you can incorporate into your meals without worrying about your calories and heart health too much.

Meat is notoriously high in calories, cholesterol, and saturated fat. Plant proteins are easier on your gut processes.

In terms of components, there is no difference between animal and plant proteins.They are both made up of amino acids, and they both contain the same 22 amino acids.

As long as you eat a variety of foods, you are bound to get all of the essential amino acids you need.

There is no need to get all amino acids during the same meal. So, you don’t have to worry about complex protein combinations to get all your amino acids. Just eat a variety of food throughout the day and you’ll be fine.


Food Serving Sizes

We’re all so accustomed to just using scoops and visual estimations. Feel free to experiment on these portion sizes and increase/decrease a little should you need to, based on your required nourishment for your body.

Your body is a finely tuned vehicle. Fuel it well, and it will take you places.


Celebrating 3 years of publication!


The Launch Party

It’s been a great 3 years since the publication of my book, “Lyn Kong’s Guide to Fitness for Busy People”. I have had the pleasure to meeting many clients, media personnel and gained readers since then.

A huge THANK YOU to all that made this book possible. Most importantly to SzeNing, Adeline, Nooraini and to MPH Publications for making this happen.

I’m back!

After a 2 months work experience trip to Bahrain, I’m back to KL!

I’m now conducting Personal and Group Training in the Klang Valley for those who just wanna get fit and have some fun at the same time.  I do house calls to condos/houses and also online coaching.

Do give me a buzz if you are interested!

Bahrain, Here I Come!

It’s time!

I have accepted a position in Bahrain to manage a group of international trainers and will be on my way to the Middle East. It’s quite a distance to travel to this island which is BEAUTIFUL. There are no direct flights to Bahrain. Usually, there will be a transit either in Dubai or Abu Dhabi if we take an ME-based flight.

I am looking forward to this position as a catalyst to personal development and exposure to the ME scene. It’s going to be a good challenge for me in terms of working environment and also just enriching my management experience.

It’s going to be SO fun!

The Bahrain World Trade Centre (WTC)

Malaysian Powerlifting Alliance 2016

On March 26th 2016, I competed in the MPA 2016 competition held at MakeSpace, Quill City Mall, Kuala Lumpur. I competed in the Under-52kg category and emerged 2nd.

Here are my lifts:
Back Squat: 65kg-70-75kg
Bench Press: 35kg-40kg-45kg (PR)
Deadlift: 100kg-107.5kg-115kg(PR)

I’m pretty happy with my performance during this meet and I believe this is just the beginning of my journey. I had the opportunity to meet many experienced and friendly powerlifters there such as Stephanie Ensol and Neil who were sharing training stuff.

Pic taken from IG:@malaysiapowerliftingalliance.


Habits – the regular things we do on a daily basis – will make or break us.

To create good habits, you need to know what works for you. Does rowing 1km help you warm up better or does it tire you out? Does visualization of the lift work for you, or the thought of “just lift only” make it for you? If you do not have a fixed routine, spend some time to explore different methods and strategies that can work for you. Habits of how you warm up, rack/unrack the bar and also approach the workout will set the tone of your training session. The difference between excellence and mediocrity is commitment – to a training system, program and also to good habits.

Discipline and accountability to improve will form good habits naturally. Yes, you will have shi*ty days where you don’t feel too great to train, take a break and do something else. You will want to avoid just going through the motions. Always train as if your life depended on it BUT, at the same time, enjoy and have fun training! Most importantly, your habit of  setting your mind pre-training will give you a more prepared and fulfilling session.

New Personal Training Slots!

With the change in schedule, I am opening up 2 more training slots on Monday and Wednesday afternoon at 3pm. Location of training will be in the Bandar Utama area.

Do drop me an email at .

Donation to the Nepal Earthquake Appeal

On April 26th, I sent out a plea to raise funds for the needy in Nepal.

And YOU responded. This is what we raised.


Thank you to everyone who supported this call for action. It was great effort from all of us to make a difference to the people in Nepal affected by the earthquake and have to rebuild their lives.

A small action of kindness makes the world go round. 

Fundraiser Effort for Nepal Earthquake Appeal

Dear everyone,

I am raising funds for the Nepal Red Cross (British Red Cross) who are involved in the rescue and relief efforts in Kathmandu and Pokhara, Nepal. At this point, the 7.9-magnitude earthquake has taken the lives of almost 2000 people in Kathmandu, and 17 people have been killed in the Mount Everest avalanche.

I have just returned from Everest Base Camp and Kathmandu just 7 days ago. I have experienced the beauty of the country, the friendliness of the people and the humbling culture of the Nepali people. We have made good friends with our guides…who reported that their homes are “broken”.

Spending 2 weeks in the country with authentic and hardworking porters struck a chord in me. I feel compelled to support them with what I can do.

How Can I Contribute?

I would like to offer my book, “Lyn Kong’s Guide to Fitness for Busy People” for sale at RM40 per copy (Malaysia only). All proceeds will be channeled to the British Red Cross  which is my preferred charity organization for this matter.

Why I chose the British Red Cross? Here are the reasons:

  • They assist in identifying local hazards and increase awareness of the risks involved.
  • They provide information on how individuals, families and communities can protect themselves in the event of a disaster.
  • They develop and implement plans so the community is ready to respond to disasters.
  • They respond to disasters more efficiently by training first responders with skills in emergency first aid, and search and rescue.

I will truly appreciate any form of support or contribution in this matter.

What are the methods of contribution?

1) You can purchase my book with a minimum contribution of RM40. (Purchasing procedure listed below)

2) You can make a contribution to my Maybank account and I will channel it for you to the British Red Cross.

Book Purchasing Procedure

  1. Please transfer the preferred amount to my Maybank account: 512491134507 (Kong Phui Lyn)
  2. Once transfer is completed, kindly send an email to: with the following details:
    1. Name (as per ID):
    2. Mailing Address:
    3. Contact Number:
    4. Quantity of books desired (min RM40 per book):
    5. Image/Copy of the transaction conducted
  3. I will send you a personally autographed copy of the guide book and issue a receipt of transaction in 3 days to your mailing address.

Contribution Procedure

  1. Please transfer the preferred amount to my Maybank account: 512491134507 (Kong Phui Lyn)
  2. Once transfer is completed, kindly send an email to: with the following details:
    1. Name (as per ID):
    2. Mailing Address:
    3. Contact Number:
    4. Image/Copy of the transaction conducted
  3. I will issue you a receipt of transaction in 3 days to your mailing address.

If you have any questions, please feel free to contact me at : I will be more than happy to respond to any queries.

Thank you very much for your support!

Lyn Kong.


Here are some pictures of the Nepali people in their daily lives.

Life of a Nepali Peddlar
Life of a peddlar in Kathmandu.

A City Market in Kathmandu
A City Market during one of my morning walks in Kathmandu

Namche Bazaar
Admiring the sun at Namche Bazaar during our trip up to Everest Base Camp 2 weeks ago (April 12th)