Category Archives: Fitness

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.

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Pic taken from IG:@malaysiapowerliftingalliance.

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Habits

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! Personalized Training Programs are now available!

It’s always easier to reach fitness and health goals when you have someone on your side. While it may be your ambition to improve yourself, having a support and motivating factor behind you is key. It is time to start following a training program proven to work for general fitness buffs to professional athletes.

The individualized program is designed to aid you in meeting your fitness and sports goals. You will receive a customized training program for you to follow. Your training calendar will indicate which days to do which exercises. Simple and easy to follow. Each exercise is described with pictures.

We would like to proudly announce launch of our personalized training programs! Catered for most of your needs and fitness goals.

These programs are developed based on years of training expertise, certifications obtained from different courses and feedback from multiple clientele.

The different training programs available are:

  • Strength Training
  • Cardiovascular/RunningTraining
  • Mobility & Stretching
  • Rehab and Pain Management

Training Program fee:
First month + consultation fee: RM500
Subsequent month: RM 200/month

Nutrition advice will be provided upon request.

Duration of training programs:

  • 3 months
  • 6 months
  • 1-year

For more information, kindly contact lyn@lynkong.com.

** Please consult your physician before starting any personal training programs.

Learning is gold.

KT Tape App Successes

Recently, I have been approached by many people to tape them up for their injuries. Most had knee pain and others had shoulder or elbow injuries. For those who are busy and have no time to see a doctor, these work well to hold your joints in place. Kinesio tape also allows blood circulation and provides oxygen to the affected area. These are a few of the limbs that I had attended to recently:

Golfers Elbow

Kinesio Taping for Golfers’ Elbow using KT Tape

Knee Support using Pre-cut KT Tape

Knee Support using Pre-cut KT Tape

Kinesio Taping for general Knee Support using KT Tape

Kinesio Taping for general Knee Support using KT Tape

Most important about injuries and pain management is that you address the issue immediately and do not procrastinate till the last minute! Be safe than sorry.

Interview on BFM 89.9 The Business Radio, Malaysia

Over the weekend, I did an interview with BFM Radio. The focus of the interview was my life experience on how I got into fitness and what sports did I do. Check it out!

http://www.bfm.my/bar-none-lyn-kong-viperchallenge.html

BFM Interview

BFM Interview

X45 Challenge 2014, Kota Kinabalu.

Team PushMore @ CrossFit Malaysia

On August 23rd and 24th, I participated in the X45 Challenge 2014, held in Kota Kinabalu, Sabah. Together with Soon and Greg, we were Team Musang Kings! Yes, named after the infamous durian. Initially, I had volunteered my services to Coach the team at the competition. Unfortunately, an athlete had to pull out due to an injury, and the team asked if I was interested to join them. And I am glad I had them as my team mates!

Team Musang Kings finished 9th overall in the Team category.

The PushMore Team had 3 podium finishes:

  1. Hedzri PJ – 1st in Men’s Scaled
  2. Team Monstas (Dun Yu, Emily & Tim) – 2nd in Team Category
  3. Carmen Ng – 3rd in Women’s Scaled (Clean & Jerk PR!)

3 things that were a reminder to me after observations throughout this competition:

  1. You are READY to compete. There’s never a “not ready” once you are on the competition floor. Set your mind, strategize and execute. And..it’s doesn’t help if someone asks, “Are you ready?”
  2. Be OVERLY prepared. Bring more clothing, fuel bars, finger tape, personal foam roller… Avoid last minute panic attacks that make you regret not bringing it due to space saving moves or because you can “just borrow” from someone else.
  3. Support your team mates when they are competing. Unless you are warming up for your event or need to recover from your previous one, be there on the supporters’ ground with them. Let them hear you. Give them the support that they need, be it a fist bump or even a yell from afar! Trust me, this gives the athlete confidence and feels not alone in this competition.

Well, that’s it for now! It’s time to get back to training. I’ve laid down my plans for the next 6 months. I can’t wait to see what happens then!

Signing off!

X45 TeamTeam PushMore!

Cortisol: The Stress Hormone

If you haven’t heard of cortisol, it’s about time that you started knowing what it is, how it affects your body and how you can reduce it.

Cortisol – What is it?

It is the stress hormone release in response to fear of stress by the adrenal glands as part of the fight-or-flight mechanism. There are 2 types of “stress” :

  • eustress (good stress)
  • distress(bad stress)

Both stresses release cortisol as part of the general adaptation syndrome. Once your body is alarmed to release cortisol, your body becomes ready for action – either fight or flight. If cortisol is not used/depleted, the cortisol levels will build up in your blood which may cause havoc in your brains/body.

Eustress: The “good stress” creates a carpe diem state which is often linked with a positive goal to attain. Upon attainment of the goal/objective, cortisol levels will return to normal levels.

Distress: Sometimes known as “free floating anxiety” doesn’t provide an exit route for the cortisol. This causes our bodies to sabotage itself  as the anti-stress mechanism backfires.

How does cortisol affect your body?

Here are some of the effects that you may have experienced:

  • Increase weight gain
  • Increase blood pressure
  • Increases risk of depression/mental illness
  • Lowers immune function
  • Lowers bone density
  • Lowers life expectancy

What can you do to reduce cortisol levels?

  1. Increase physical activity e.g. exercise, 10’000 steps
    • Go for activities that allows you to “take it all off” – e.g. Muay Thai, vigorous fitness classes that give you a good sweat and pump.
    • Fear increases cortisol levels. Regular physical activities will elevate moods and reduce fears via increasing self-confidence.
    • You can also do a couple of short sessions in a day. Try parking further than usual, take the stairs and stretch/do 10 push ups every hour.
  2. Laughter and Fun
    • Having fun and laughing reduces stress. Try to find a group of people whom you enjoy their company and that can make you laugh – without you feeling socially awkward.
  3. Music
    • Listen to music that you enjoy – that fits the mood that you are in.

 

In conclusion, stress is something that we can handle by ourselves. Identify the triggers and take immediate action before cortisol builds up and destroys the rest of your day/week. Sometimes, we all just need to love ourselves a little bit more than usual by pampering and accepting ourselves.

The Secret to a Faster Metabolism

Eating carbohydrates makes you store belly fat.  Eating protein puts on muscle. Most people know that. But a recent study in the Journal of the American Medical Association found that when you over eat on a low protein diet, you store bad fat around your organs including the liver, kidneys and pancreas.  But if you eat a high protein diet, you add muscle and increase your resting metabolism and muscle mass.  Since muscle burns seven times as many calories as fat, that’s a good thing.

Carbohydrates and protein trigger produce very different chemical messages in the body independent of calories.  Carbs lay down the fat, while protein lays down muscle. 4

This study on protein adds to a whole slew of research that proves that higher protein diets (25%) does all sorts of obesity fighting things to your body and your brain.

  1. It makes you feel more full than an equivalent amount of calories from carbs.
  2. It leads to more weight loss in “free-living” humans as compared the ones who were force fed extra calories.
  3. It prevents gaining weight back after you have lost weight.5
  4. It speeds up metabolism and builds muscle so you burn more calories all day long and even while you sleep.

Reducing belly fat and building muscle is quite simple.  And it is not just about the calories you consume. It is about where those calories come from.

Here are a few simple tips to speed up your metabolism and get rid of belly fat.

  1. Skip the sugar  – in all of its forms. Especially liquid calories from any source (soda, juice, alcohol) all of which store belly fat. Be on a mission to get high fructose corn syrup out of your diet, it is especially good at laying down belly fat.
  2. Ditch the flour – wheat flour, especially, is just like sugar. Did you know that 2 slices of whole wheat bread raise your blood sugar more than 2 tablespoons of table sugar?
  3. Start the day with protein not starch or sugar.  Try whole omega-3 eggs, a protein shake, nut butters or even kippers! Skip the bagels, muffins and donuts.
  4. Have protein with every meal – try nuts like almonds, walnuts or pecans, seeds like pumpkin, chia or hemp or have beans, chicken or fish.

Excerpt taken from: http://www.ultrawellnesscenter.com/ (Dr Mark Hyman, MD)

Launch Day!

On the 31st of October, 2013, almost 60 people gathered at Kitchen Creatures, Centrepoint to celebrate the launch of my book, “Lyn Kong’s Guide to Fitness for Busy People”. Gym friends, school friends and my family got together and had a fun time.

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The Guest of Honor, Ms Rafidah Abdullah officiated the launch whilst accompanied by our special guest, Jonathan Wong. 13-051-029 Lyn book launch-edt1 (resized 1000width)

 

For more pictures friends who turned up and of the launch, click here (pics by Sze Ning) and here (pics by TriStupe).

I would like to say a big “THANK YOU!” to all that came on that day despite the heavy rain , MPH Publishing for helping to shape up this event and publishing my book,  and friends all around the world who “virtually” celebrated with me, in one way or another.

And finally, to my parents and sisters who were always there by my side, thank you, I love you all very much.

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Lyn Kong’s Guide to Fitness for Busy People

Lyn Kong's Guide to Fitness for Busy People

Especially for busy people with no time to exercise, eat healthy or even have enough rest – this guidebook is for you. Filled with exercise and nutrition guide, and topped off with tips on better living. Take the 30-day fitness & health challenge!