Category Archives: Uncategorized

Quadriceps Strength & Stretch

Here’s another way to strengthen your quadriceps without squatting or lunging.
From Top Left, Clockwise:
×Lunge with Quad Stretch
×Kneeling Lean Backs
×Side Angle Pose with Bind
×Kneeling Lean Back with Twist

Try 3 rounds of 10-15 reps…. Or 15-20sec isometric holds till you feel more confident in these movements. Then try 20 reps… Or 30sec holds.
#mobility #strengthenquads



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)

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)

CrossFit L1 Trainer

After 2 days of fever and unknowingly had Dengue Fever during my @CrossFit Level 1 course & exam at @innervatecf, Singapore, I passed my L1 test!

I had taken my first certification 5 years ago at CrossFit FX, Sydney together with Jon, Edmund, Eddie and Karen. Then, after CrossFit introduced the L1 test, I went back to Sydney in 2010 to take the test. All Level 1s need to be recertified every 5 years.

So happy!

#CrossFit #crossfitL1 #Pushmore #CrossFitMalaysia #fitmalaysia #happiness


Email from CrossFit : Passed L1 Test

Reassessing 2015 Goals

Today is the 10th day that I was diagnosed with Dengue Fever. This fever can potentially be life-threatening  if not detected early or not getting the right support.

I have spent the past 4 days indoors. Lying down, sitting up and walking about at home to ease the boredom. I was not admitted to hospital as I only found out I had Dengue on Day 6. Yes, 3 days of being in KL and the other 2 in Singapore where I had to attend a 2-day course. I could have fainted in Singapore and sent to a hospital there, and cause my guys in KL to worry.

Boy, am I GLAD that didn’t happen!

To recover, I have been receiving energy or “qi” treatment from my aunty and also consuming papaya leaves juice which is utmost disgustingly like durian juice. I may be Malaysian but I do not consume anything related to the durian. No, no, no! Besides that, I have been home bound and not allowed to go out due to fear that I may just collapse. I didn’t get admitted to the hospital as my platelet count was “too high” to be admitted. Well, I only got diagnosed on Day 6. By then I would be either recovering or…dying.

The doctor has advised me to rest more by staying indoors and limit my work to no later than 6pm. I usually start work at 7am with minimal breaks in the middle….and finish at 10pm. So that’s 15-hr days.  Knowing me, I will be the most stubborn patient ever in medical history. Ask me to stop, I will GO. Ask me to rest, I will WORK.

Sometimes, the bullet is bitter. In my case, friggin’ papaya leave juice. BLEASKJRHJSRSD#@$#@$!

So, this year, 2015… I will be cutting down on my clients mid-day and those past 7pm to allow more rest physically and mentally. It’s a stand I will need to make for my well-being. If I don’t take care of myself, who will? My clients? My members? I don’t think so… I will also do more reading and eating. Yes eating too….I need to increase my food intake like alot more or vegetables and fruits. Water too.

That’s it for now.

I’m retiring to my resting place now.  Water, recovery & rest.

Personal Training Certification Renewed!


Very happy to have renewed my certification as a Personal Trainer! This certification is awarded by the American Council of Exercise (ACE), USA. I have been a certified since 2009 and will continue to pursue education and upgrade my knowledge.

This year, 2015, I plan to recertify in my CrossFit Level 1 Cert, and obtain my Level 2 Trainer Certification as well. I believe that learning is the best way to share knowledge and help the people around me. My clients have benefited from my sessions and I believe I will have MORE to share in future!

I would also like to extend my services to aspiring Personal Trainers. If you are looking for advise on how to start your personal training business or even how to start coaching new clients, please do drop me a line []. I would be more than happy to be of assistance.

“Consistency and discipline will lead you to success.”

Wednesday , Nov 13

10m AMRAP:
7 Burpees
15 DU
Result: 6R+7

Run 200m
21 Wall Balls @ 4kg
12 Pull Ups:
Results: 12:05