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.

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Personal Training Certification Renewed!

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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 [lyn@lynkong.com]. I would be more than happy to be of assistance.

“Consistency and discipline will lead you to success.”

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.

Fitness For Busy People Talk, Times bookstore Malaysia

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)

Losing Weight With Sound Nutrition

If you are trying to put on muscle mass without putting on fat, here are some tips on how to go about it.

  1. Add 2 calories per pound of body weight to your daily caloric intake.
  2. The added calories should be mostly protein and some complex carbohydrates (sweet potatoes etc), with no added fat calories.
  3. Spread these added calories equally among your 5 meals daily. For example, a 150-pound(70kg) person should add 300 calories per day to their diet; over 5 meals. This equals about 60 calorie increase per meal. With intense weight training, the additional 300 calories will result in a gain of approximately 1-2 pounds of added muscle a month.

General tips of nutrition for muscle mass gain include:

  1. Eliminate junk food.
    Most fast food restaurants along with most pastries and processed foods contain high amounts of fat, sodium, and sugar (usually simple sugars). The consumption of these foods will do little for your energy, except promote a high then a low in your blood sugar levels. In addition, they offer high levels of fat, usually of the saturated type. and they quite often contain large amounts of water-retaining sodium (salt). None of these qualities are beneficial to any type of athlete.
  2. Drink 8-10 glasses of water each day, or more.
    This ensures that you replace lost fluids during exercise. Don’t wait till you are thirsty. By then, you are in a depleted state. Drink these glasses of water consistently throughout the day, not all at once.
  3. Determine your daily protein requirements.
    Proteins that include the essential amino acids, that your body does not manufacture, are of utmost importance.Protein powder provides a great means to obtaining additional quality protein. Remember, protein are best assimilated when accompanied by some carbohydrates.
  4. Consume high fiber foods.
    Not only does high fiber in your diet help in the reduction of cholesterol; it also makes fats less likely to be absorbed into your body.
  5. Exercise!
    You need to increase your lean body weight. The more lean weight you have, the more efficient your body moves and the higher your metabolism, even at rest. By increasing your lean body weight, your bones become more dense and your muscles, tendons and ligaments become stronger. The great side efffect of all this is that it’s easier to avoid getting fat. Remember, bigger muscles burn more calories than little ones!

lean

To be the best athlete you can be, is to know how to train properly, how to rest and recuperate adequately, and know how to choose the right foods, how and when to eat them, and when supplements are needed.

Happy training!