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)

Post-Everest Base Camp Thoughts.

Having just got back from the mountains of Nepal a week ago, I have been in deep thought over some life philosophies and beliefs that have been ingrained since young and the external influences that have moulded who I am.

For one, I am extremely thankful for the good weather on most days and available hot meals during my trip up Mt Everest and the Himalayan ranges. The meals are regularly rice, noodles and boiled vegetables. They taste bland and we always needed salt and pepper to taste. Nevertheless, it gave me energy and fuel the daily walks AND kept me warm in the night.

One of the most important take-aways is : “It’s the journey that matters, not the destination“. Many days and nights of thoughts, chit chats, bickerings, ideas, positive support and checking-ins with one another…. made the trip fun and interesting. Love you guys for all the “crap” that we went through. THAT made all the difference. 🙂

I am also glad and relieved that the ClimbMax Seekers Team were safe and arrived home well and injury-free. All of us came down with a cough, sore throat or an ache somewhere. Nothing that a good laugh (eg. yak poop jokes) couldn’t cure. On this note, thank you Kim, for being you.

Finally, I am inspired by my parents, aged 63 & 64 years old, who were consistent throughout the treks and never once groused about the harsh conditions nor demands of the trek. Mom didn’t allow the porter to carry her backpack despite being advised to, due to the steepness and never-ending uphill. #proven

The past 2 weeks has been such a great and memorable journey. There is no part of it that I would like to change. From a team of partial strangers, we go to know one another better (positive thoughts, likes/dislikes and habits) and knew how to assist/support each other with words and actions.

Thank you all for your support, well-wishes and prayers that empowered us throughout our trip!

Special thanks goes out to KPT, Rosaleen, Zue, Adeline, Yuen Yee, James Lee and many more for all your support, gear, training/trekking advice in making this trip successful!

FamilyMy parents & I

Team ClimbMax Seekers

Himalayan Range

Dawn in the mountains


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.”

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

** 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!

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.’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!