Exercise To Energize

Mix It Up to Lose Weight!

2016-11-30T18:51:00.001-08:00

Dear Friends,

It’s the Festive Season and it’s time to feast and celebrate and be grateful for the things we enjoy. It is also a time when you put on weight from the eating and drinking. All the hard work you have put in to maintain or lose weight will go out of the window.

So, you need to ramp up your exercise to counter the increase intake of unwanted calories. And if you are still not having much success then you should also exercise to at least maintain the weight or your weight will balloon.

The solution may be to mix your work out by incorporating different things. For example, if you only jog, then include cycling and swimming as part of your workout routine. Include Gym workout where possible as building muscle can help in increasing metabolic rate which then will help you lose weight.

Last week, I played soccer with my neighbor for about two hours and he claimed that he lost about 2 kg. Of course he did a lot of running plus he scored a few goals. It could be mainly water lost but he would have would have also burned more than 500 calories from the workout playing soccer.

Alternatively, you can combine High Intensity Interval Training (HIIT) on days that you do not Run, Cycle or Swim. That way you can mix things up and your body does not get used to a routine which may result in diminishing returns.

Try different things and mix things up to get better result. Each one of us responds differently to different kinds of workout. Good Luck.

Merry Christmas & a Happy New Year! God Bless!

Love All, Serve All!

Best Regards,

Mark

http://helpyourselfnhelpothers.blogspot.sg/

KUDOS to Leicester City for Winning English Premier League Title!

2016-05-06T08:04:00.002-07:00

Dear Friends,

This is a fairy tale story coming to life. We could not have imagined a team with no stars and a team that has never won the English League title ever winning the 2015-2016 English Premier League (EPL) title. I am really happy Leicester City have won.

I am a die hard Manchester United fan for a long time and I still am. I was hoping that David Moyes and now Louis Van Gaal (LVG) would continue the Alex Ferguson tradition of attractive attacking football and play with a never-say-die attitude. But that was not to be. Manchester United are playing poorly despite having a team worth millions. When I started supporting Man United, they were a mid-tier team. But they were interesting to watch. But now its really painful that a bunch of millionaires can't even string decent passes together. I am waiting for a Man United revival but for now I am going enjoy watching Leicester- the underdogs play attractive football.

I have always wanted the underdog to win. Even when United were winning, in those seasons where United were not on top of their game, I would wish for a underdog not in the top 5 teams to win. Almost every EPL season will start with the underdogs leading the pack but they will eventually fizzle out because they do not have strength in depth or the money to buy big name players like the top teams. This is the first time a couple of journeyman who have stayed up and won. Why?

1) Teamwork- Everybody worked hard for in the Leicester team.
2) No Star Player only a team of players.
3) No pressure to win because nobody expected them to win.
4) They had a strategy and system in place which is counterattacking football by allowing opposition teams to have most of the possession and make the mistakes. Apparently, they had the fastest players in the EPL.
5) A good coach in Claudio Ranieri. He has managed some big teams but the ex-Chelsea manager has never really won a league title with any of the clubs he has managed. And he is a nice guy.
6) Having the winning mentality to the end. They never let their league position to get to their head. The coach made sure of that.

The Foxes ( Leicester's nickname) outfoxed the big teams like Manchester City, Arsenal, Tottenham Hotspurs and Manchester United to finish on top with two games to spare. Its a remarkable achievement for a team that nobody would have given a chance at the start of the season. There is a thing or two we can learn from this fairy tale. Never give up hope! Those who dream big and are persistent will eventually be rewarded like Leicester.

Cheers,
Mark
http://helpyourselfnhelpothers.blogspot.sg/
(still a Man United fan but a closet Leicester fan)

On a Mission to Lose 5kg!!!

2016-02-11T05:59:00.001-08:00

Hi Friends,

It has been a long time. How have you all been?

I have been enjoying life-good food, drinks and celebrations. But at the same time I have been exercising where I can. However, when input is greater than output, you put on weight. Simple maths. It did not help that the haze prevented me from exercising outdoors towards the last quarter of 2015. I especially missed my running and cycling. This was followed by Christmas and New Year celebrations. Added to that is work and family commitments.

I started the New Year with a 10km run. This was followed by 2 or 3 gym workouts, cycling, trekking and golf. But this has not really helped with the weight loss.

So, I am going on the assault and start exercising every alternate days.

Wish me luck! MAY THE FORCE BE WITH ME!

Cheers,
Mark

How to Look Great!

2015-02-11T00:43:00.000-08:00

Dear Friends,

We are at the end of the 1st month of 2017. How has the year been so far? For me the year has been great so far. I have been exercising almost everyday since the start of the week and I have been getting 6-8 hours sleep a night. The bet is who will be the first to reach the goal of reducing our weight by 4 kg. I am sure I will be able to hit the target if I can stop my habit of snacking and drinking beer.

This bring me to the subject of "How to Look Great!". There some very simple steps you can take to achieve this goal. You have to work at it to make it a permanent feature in your life.

1) Good Posture
This a easy step but one that is difficult to maintain because you have to be conscious about it 24/7. Most of us work in front of the computer. So we have a tendency to develop a slouch. We need to consciously pull the shoulders back, chest out and suck in the tummy. This will automatically make you taller. You need to be relaxed otherwise you will get tired very fast trying hold the posture.

2) Exercise
If you exercise regularly and keep your weight within your BMI then you will feel energized and look healthier. The key is to exercise at least 150 minutes a week. You can exercise 3x a week 50 minutes a week or 5x for 30 minutes a week. You can also incorporate some body weight exercises together with cardio exercise. This can include-push ups, squats, sit-ups, chin-ups, jumping-jacks, etc.

3) Eat Healthy Food
Eating healthy is also important. You need to cut calories, eat less salt, reduce fatty food and reduce alcohol intake. I was feasting for most part of December 2016 and I gained 4kg. Beer and high carbohydrate diet was cause of this weight gain. Plus, I did not have time to exercise as I was partying. I felt tired, lousy and I looked terrible. Now since I started exercising I feel much better and I have lost some of the weight.

4) Sleep
Many people fail to realize how important sleep is. You need to sleep so that your body and repair itself. Lack of sleep has been highlighted as a cause of death. People who get only about 2 to 4 hours of sleep a night may be doing a lot of damage to their body. If you want to look fresh in the morning you should get at least 6 to 8 hours of sound sleep.Hence, I have been consciously trying to sleep by 10 pm as I need to get up by 5.45 am. There are devices like "Jawbone" and "Fitbit" that you can look up that will assist you to get fit and healthy. But you must be disciplined enough to get back on track even if you fall of the bandwagon from time to time. Otherwise having these devices may be absolute waste of your hard earned money.

5) Dress Cool & Funky
This is the easiest of the steps to achieve the goal of "How to Look Great!". But before you rush out to the shopping center and spend. Plan your purchase. If you plan to lose 5 kg of weight, that might affect your waist line and therefore the cloths you buy. If you plan to bulk up then you need to take that into consideration buy clothes that a loose fitting so that you can fit into the shirts and pants. But everyone needs a wardrobe update to look sharp and smart. Ladies will need to keep up with the fashion trends. Just make sure you do not bust your budget. Always live within your means and you don't have to buy the top brands. Some of the mid-tier brands can make you look good and you will feel rich because you can have some savings.

I hope I have covered the essential points on how to "How to Look Great!". You will definitely feel great when you achieve the goals.

Have a Great Week!

Cheers,
Mark
http://helpyourselfnhelpothers.blogspot.sg/

Healthy Lifestyle-Superfood!

2014-12-23T17:50:00.000-08:00

Dear Friends,

If you are finding it difficult to lose weight try maintaining a "Food log" that enables to help you track how much and how well you are eating. It should have complete details such date, time, place, type of food, amount, drinks, etc. Monitor what you eat to see if that is the area you need to focus on if exercising is not helping. If you like fast food or you like to snack then you need to cut back on that and start eating healthy food and continue to exercise. Quality is more important than quantity. Hence, Superfood can be a good source of nutrition while reducing too much of carbohydrate intake as well as saturated fats.

This YouTube video on Superfoods also highlights other benefits that you may enjoy by consuming such foods.

If you like to purchase some Superfood you may to go to the following online store to purchase them (for now Singapore only) :- http://www.lebonocollection.com/category/153-superfoods#oid=1031_14

Merry Christmas & a Happy New Year!

Cheers,
Mark

p.s.Check with your doctors if you have any medical conditions before consuming foodstuff that may not be suitable for you.

The Haze vs Exercising!

2014-10-23T07:57:00.000-07:00

Dear Friends,

If you have been running or cycling in the haze, here is a word of caution. If you have any respiratory ailments please stay indoors or train indoors like in a gym. It is not worth risking your health just to maintain your exercise regime. Even if you have perfect health you are better of taking precaution. There is always a possibility that you may develop a health issue if you push the boundaries too far.

I have seen too many people who have caught the exercise bug training when the haze level is high. I was planing to cycle the last two Sundays but as the PSI level was at 70 and above I decided I will not risk getting respiratory ailments so I went to the gym. It did not give the same thrill as cycling outdoors but I was happy with my workout.

I intend to run or cycle when the PSI is about 50 to 60 as I have some respiratory issues from young. I love running and cycling and I want to do it as long as I can. So, I need to take care of my health first and foremost. You need to listen to your body at all time. But you should not give in to laziness!!!

Be safe, not sorry!

Have a Good Sporting Weekend!

Cheers,
Mark

No Time to Exercise? No worries!

2014-05-15T18:15:00.001-07:00

Dear Friends,

You often hear this....No Time to Exercise...Busy......Can't find the time. etc. Well, no worries. Here is a solution for the busy people of the world. You just need ten minutes a day to keep in shape. You may ask, what can you do in ten minutes? Well, you can do enough to tone your body.

Start with one set first for at least 3x a week. You can add additional set and reduce the rest time 15 secs or 10 secs depending on how well your body is able to adapt to the routine. This routine is a short burst program and can be intense for some. So, it would be good to check with the doctor before you start if you have lived a sedentary or unhealthy lifestyle.

1) Start with Jumping Jacks for a count of 25 reps. Rest for 15 secs.
2) Push-ups - 10 reps Rest for 15 secs.
3) Stomach Crunches- 30 reps Rest for 15 secs.
4) Body weight Squats - 10 reps Rest for 15 secs.
5) Triceps Dips (using a chair)-10 reps Rest for 15 secs.
6) Glute Bridge- 10 reps. Rest for 15 secs.
7) Planks- count of 30 seconds. Rest for 15 secs.
8) Lunges- start with 10 reps (as it can be the most challenging exercise but its great)

You can do these exercises first thing in the morning before you get busy and tired. You can always get up 15 minutes earlier than usual to do this.

But you should incorporate cardio workout 3x to 5x a week such as Jogging or Cycling or other sports to complement your routine if your goal is to lose weight and get fit. You should workout at least a total of 150 minutes a week to see real results.

Good Luck!

Best Regards,
Mark

Health Promotion Board 1,000,000 KG Challenge

2014-04-16T19:23:00.001-07:00

Hi Friends,

If you ever wanted to lose weight or manage your weight but had a hard time, here is a possible solution to your problem. Health Promotion Board (HPB) has come with this contest that may motivate you to take up the challenge of losing weight-"Health Promotion Board 1,000,000 KG Challenge". This is brilliant idea by HPB, Get your friends and family members to join so that you can motivate each other. You also get to win prizes when you take up in this program actively and lose weight at the same time.

I have signed up and I have also encouraged my family members to sign up.

For more information visit this website : https://millionkg.sg

Good Luck! Stay Disciplined & Focused on your Goals & Targets and you will achieve them.

Cheers,
Shan

Secret to Sporting Success!

2013-12-15T19:14:00.000-08:00

1) Consistency is the Key to Success

-being able to perform at the highest level on a consistent basis is the mark of a true champion. Be consistent with you training and challenge yourself to improve all the time. Take part in competitions.

2) Hard Work, Perseverance and Determination

-spend hours training until you are good like Michael Jordan, David Beckham & Cristiano Ronaldo.

-and then continue to maintain and improve

3) Loving What you do

-passion for the sport-Golf, Running, Swimming, Soccer, Cycling, etc

-things will come naturally to you because of your passion in your chosen field. Sports or Work.

4) Believe in Yourself

-if you do not believe in yourself that you can make it, nobody else will have faith in you. Be Positive.

5) Having a Good Coach Helps

-Tiger Woods had his father to guide him when he was growing up. Manchester United had Alex Ferguson who guides his players on and off the pitch.

6) Have a Target in Mind

-set a goal to motivate yourself. The target must be specific and must have a timeline to achieve the targets.

The "Secret to Sporting Success" is simple but to implement it requires a lot of effort, dedication and focus. Do the hard work now and you will enjoy the fruits of your labor later. When you achieve your goals you will feel energized.

Good Luck!

Cheers,

Mark

Exercise Is Medicine!- Part 2

2013-09-12T03:29:00.000-07:00

Dear Friends,

I hope you have embarked on your journey to healthy living by exercising. It has been proven that with light to moderate intensity about 3x to 5x a week helps alleviate a number of serious illness. You have to start somewhere. I recently read on Facebook about a friend's friend who lost 25 Kg in three months by dieting and exercising. You should aim to lose about 1 to 2 kg a week. If you can reduce your food intake and increase your output by exercising, you will definitely start to see your weight go down.

Plan you week so that you can slot in some exercise time. The ideal recommended time for exercising is 150 minutes per week. You should incorporate cardio as part of your workout. Example:

1) Jogging
2) Walking
3) Stationary Bike or Cycling
4) Swimming
5) Zumba
6) Tennis
7) Soccer
8) Golf (only if you are Walking)
9) Squash

Incorporate some light weight training to this regimen and eat healthy meals and you are on your way to living a healthy lifestyle. Exercise is the best medicine and you may not have to see your Doctor as frequently as you used to.

Have a Great Week!

Best Regards.
Mark
http://helpyourselfnhelpothers.blogspot.sg/

Exercise Is Medicine!- Part 1.

2013-07-27T21:02:00.000-07:00

Dear Friends,

I was reminded how important exercise is this week when I was talking to a Fitness Expert. We all should engage in some form of exercise 3 to 5 times a week. Just walking for half an hour to one hour does wonders to your health. If you have underlying health issues, see a doctor and get some guidance on exercise. Join a gym or exercise in groups.

Inactivity will make you gain weight and will lead to other problems like muscle weakness and illness. Diet alone will only get you so far in terms of weight management. Healthy Diet and Exercise together will help you achieve your goals faster.

So, get up and start moving. You will feel better, happier and healthier. Exercise within your limit and listen to your body. Start with light to moderate exercise. Exercise is the best medicine as it will prevent onset of diseases and it will help individuals reduce dependence on medication to solve heath issues.

Have a Great Week!

Best Regards.
Mark
http://helpyourselfnhelpothers.blogspot.sg/

Secrets of Ageing Well!

2013-06-26T04:03:00.000-07:00

Dear Friends,

This topic - Secrets of Ageing Well!, keeps cropping up quite a bit recently at least from what I have been reading. It even appeared in the magazine Aesthetics and Beauty which my friend passed me. So, I thought I will write about this instead of something specific to exercise. A little philosophical but I am sure you will agree with me.

Here are some tips that will help with ageing:

1. Live a Happy Life- Enjoy Life's Gifts-your family, your children, your friends, etc
2. Smile & Laugh-every day. Have fun!
3. Do the things you love-travel, read books, help the less fortunate, etc.
4. Look forward not back. Forget the past and live in the present.
5. Take Care of your Health-Exercise and Eat Healthy Food. Exercise! Exercise! Exercise! And Eat Healthily.
6.Treat Yourself once in a while with your favorite food. But not everyday or every week. Once or twice a month is enough in my humble opinion.
7. Instead of being angry, learn to be calm. Meditate.
8. Sleep at least for 6 to 8 hours. your body needs to Recharge.
If you do not like your job quit and do something you like provided it pays for your lifestyle and bills.What are you passionate about? Maybe, do that for a career!
9. Read continuously to keep your mind alert. There so much you have yet to learn. Learn how to cook, bake, play the guitar, paint, swim, golf, dance, sing, teach, etc.
10. Be Grateful for the gifts you constantly receive and never be jealous of success of others.

"Secrets of Aging Well" is a process. It is important to start very early in life but it is never too late to start. It is in your hands. Live the Good Life!

Please feel free to send in your opinions and thoughts.

Don't Worry, Be Happy! Love All, Serve All!

Cheers,
Mark

OCBC Cycling 2013

2013-04-28T06:35:00.001-07:00

Hi Friends,

I am glad to say that I just finished the OCBC Cycling 2013, 61Km Super Challenge today in 2 hours and 40 minutes. I had trained for it for the last six months. I had hoped to complete with a faster time but I went to play golf yesterday and that put a spanner in the works. My body was aching all over as I was riding. I decided to pace myself and I was glad I was able to finish the race.

Lesson learnt....do not engage in activities that will affect your race or competition. I could have played golf another day. My mistake.

OCBC Cycling 2013 was a great event with more than 10,000 riders. It was fun taking part. It has become a event in my Sporting calender. This is my fourth year. I started with the 20KM, then moved to 40 KM and the last two years I have been taking part in the 61KM.

Cycling is a good sport. You should take it up.

Now, I have to start training for Standard Chartered Marathon which is December!.

Have a Great Sporting Week.

Cheers,
Mark

Help N Ganesan-Former FAS Chief

2013-04-10T06:56:00.000-07:00

Dear Friends,

I was reading an article on Straits Times today (10th April 2013- Page B16) about former FAS Chief N. Ganesan and I feel sad. A man who dedicated his life for Singapore soccer is now living in a nursing home in Bukit Timah after he suffered a stroke. He has helped a lot of soccer players as well as Singapore soccer. What I admire about him is his passion and self sacrifice for the good of Singapore soccer.

I loved watching Singapore soccer when the likes of Ganesan and Choo Seng Quee were in charge of the Singapore team. The footballers played with passion and they were skillful players even though they earned very little money from playing soccer. Former players have only good things to say about "Gani".

Here is a story from Asia One:
http://www.asiaone.com/News/Latest%2BNews/Sports/Story/A1Story20121226-391681/2.html

Former Soccer Players, Lawyers and Friends are trying to raise funds to help Ganesan who is 80 years old. Please support in anyway you can.

Thanks.

Yours Sincerely,
Mark

Use Compression Wear for Faster Recovery!

2013-02-22T05:20:00.001-08:00

Dear Friends,

If you are extremely tired after exercising-jogging, training for marathon, golfing, soccer, rugby, etc, try using compression wear. Many professional Athletes swear by it. If you watch English Premier League the likes of Wayne Rooney and Steven Gerard use compression wear. There are numerous brands out there for you to choose.

I am proud to say that I was one the first in my group of friends who are golfers to use a compression wear. The reason being, I am a crazy golfer who spent a lot of time, money and effort on training, equipment, golf magazines, lessons, etc. But my progress was hampered by injuries- 2 slip disc (lower and upper back), knee problem, dislocated shoulder, pulled hamstring, tennis elbow ( had to get steroid jab -3x on both elbows- 2x left elbow and 1x right and this is not recommended at all as it has consequences later on). Now, I am able to play golf and even run the half-marathon. Thanks partly to the compression wear I started using whenever I play Golf or Jog. Now, a number of friends have started using compression wear, even the "Nay-Sayers" who mocked me.

I decided that this is something that is beneficial for me and others like me who enjoy sports. I am not saying these things because I market ACE Compression wear. Please don't take my word, ask your friends who use other brands. It holds everything in place and allows you to make proper weight transfer and complete your swing.

What prompted me to write this blog posting was....last Friday I played a round of 18 hole golf using ACE Compression wear and I did not feel the effects the next day. But I went to the golf range after work last Wednesday and I did not bring my compression wear. I felt the effects of the range practice for the next 3 days.

What are the benefits using Compression Wear:

1) Helps reduce chances of injury

2) Improve performance-power & control

3) Protects skin from Sun

4) Improves endurance

5) Helps post exercise recovery which enables you to train or exercise more frequently

Choose a brand of compression wear you like and enjoy your sports. Just remember, you will not become SUPERMAN by wearing the compression wear so don't over do any sports. Always, listen to your body.

You need to take care when washing the compression wear as it is made of special material and the colors may run. So you need to use very light detergent that will not damage the attire.

Have a Great Sporting Week!

Cheers,
Mark
http://helpyourselfnhelpothers.blogspot.sg/

MOTIVATE YOURSELF 2013!

2013-01-17T04:48:00.000-08:00

Dear Friends,

Happy New Year!

I met a friend few days ago and we spoke about about his weight problem. He has always been on the big side and his family members are also big which makes it all the more challenging to keep the weight down. Plus, the lack of exercise makes it worse. Since I saw him last which was about a year ago, his weight had ballooned to 125 kg. It also resulted in a meniscus tear in his knee. But he admitted that his weight problem was the cause of meniscus tear which lead to further weight increase as he was not able to exercise. He had intention to lose weight but he did not feel motivated to follow through. I guess it is case of "Chicken came first or the Egg came first". His weight problem caused his meniscus tear which now makes more difficult for him to exercise which causes further weight increase.

What can he do to lose weight? Here is my suggestions:

He needs a plan.:

1) See the doctor and a physiotherapist regarding his knee. He needs to get his knee fixed either through rehabilitation or surgery.

2) In the meantime, he needs start dieting. Calories from food intake must be less than energy used to make sure his weight goes down.

3) Exercise after getting advise from Doctor and Physio- swim and walk regularly. Start slow. Exercise at least 3x a week. He can work in the gym for other part of the body. He can also take up cycling.

You got to remember that losing weight is a marathon not a sprint. If you have a regular habit of checking your weight, you would have noticed that it is easier to put on weight than to lose it over the years. Another thing that shows your growth in weight is the size of your pants. It will keep going up unless you reduce your food intake and exercise more.

Another suggestion is to cut off sugar completely. I drink coffee with out sugar. Avoid condense milk as well other sweet stuffs. Sugars are empty calories which are of no use.

The choice is yours. If give you excuses for not exercising and eating a healthy diet then be prepared to pay the price- heart attack, diabetes, lethargy, breathlessness, cancer, knee injury and the list goes on. By taking action you can prevent or delay the onset of these problems.

It is possible to achieve the weight loss goals if you are determined, motivated and persistent. So many people have done it. You have seen it in "The Biggest Loser". My advise is to lose the weight gradually so that your body can adjust to the change and you do not put it all back on quickly.

Good Luck. And all the best for 2013! God Bless!

Cheers,

Mark

Take Care and Avoid Injuries!

2012-12-17T05:18:00.001-08:00

Hi Friends,

How has 2012 been? My 2012 has been great except for the fact that I have not been able to exercise as much as I wanted to. There are reasons for it. After last year's Standard Chartered Half Marathon, I had to stop running because of my foot injury ("Plantar fasciitis (PF) is a painful inflammatory process of the plantar fascia, the connective tissue on the sole (bottom surface) of the foot"). In 2011, I ran more than 100KMs as part of my training for the Half Marathon (21.5KM). But this year I had to rest because that was one of the ways other than taking painkillers to recover. It took a very long time to recover. I had to finally go and make a customized "Orthortics" for my shoes that cost me S$500. That helped quite a bit but then I had a bout of flu and cough which aggravated by lower back pain due to lack of exercise and my slip disc. I started having shooting pain down my left legs. I am waiting to recover from all these injuries so that I can get back to exercising.

Here are some pointers:

1) When exercising please take care. Proper form is important if you want to avoid injuries. For example, when running if you land on your heels, it is has been researched that it will cause lower back pain.

2) Have a proper rest. If you are tired do not exercise. You may injure yourself.

3) Do not over exercise. You may benefit from exercise but if you over do it you will get injured. Competitive athletes should have a proper training program to achieve optimal results.

4) If you are injured do not exercise. I believe this what may have caused my injury. I had twisted my ankle and I rested for just one week before I resumed my training. When I came back from my run and felt a burning sensation and that was the start of my exercising misery.

5) Swimming is a good non-weight bearing exercise. It can help you recover faster.

6) See a doctor and do see a physiotherapist.

Good Luck and May 2013 be a Wonderful Year for Exercising! Wishing you Merry Christmas & a Happy New Year!

Cheers,
Mark

Have you Achieved Your New Resolutions for 2012?

2012-10-02T07:20:00.002-07:00

Hi Friends,

We are in the last quarter of the year. How time flies. Have you achieved your NEW YEAR RESOLUTIONS for 2012? Have you forgotten? No time to look at it? Stressed?

I am here to remind you revisit your New Year resolutions especially about exercising, managing your weight, maintaining a healthy mind and body. The bulging biceps, the six-pack abs, a fitter and healthier body and mind are all important part of aging well which I highlighted in my previous blog entry. Can you imagine having a six-pack abs and bulging biceps? If you stay on course with your exercise regiment and eat healthily you will.

We all need "work-life"balance. Please remember that. The happiest people are not the people who chase after money. The happiest people are those who live meaningful life and money is just a means to an end. Exercising keeps me happy, it helps me to de-stress and stay alert and Energized!

Good Luck with achieving your NEW YEAR RESOLUTIONS for 2012. You have less than 3 months to do so. Tell me about if you do achieve your goals!

Cheers,

Mark

Secrets of Ageing Well!

2012-08-17T07:47:00.000-07:00

Dear Friends,

This topic - Secrets of Ageing Well!, keeps cropping up quite a bit recently at least from what I have been reading. It even appeared in the magazine Aesthetics and Beauty which my friend passed me. So, I thought I will write about this instead of something specific to exercise. A little philosophical but I am sure you will agree with me.

Here are some tips that will help with ageing

1. Live a Happy Life- Enjoy Life's Gifts-your family, your children, your friends, etc
2. Smile & Laugh-every day. Have fun!
3. Do the things you love-travel, read books, help the less fortunate, etc.
4. Look forward not back. Forget the past and live in the present.
5. Take Care of your Health-Exercise and Eat Healthy Food.
6.Treat Yourself once in a while with your favorite food. But nor everyday or every week. Once or twice a month is enough in my humble opinion.
7. Instead of being angry, learn to be calm. Meditate.
8. If you do not like your job quit and do something you like provided it pays for your lifestyle and bills.What are you passionate about? Maybe, do that for a career!
9. Read continuously to keep your mind alert. There so much you have yet to learn. Learn how to cook, bake, play the guitar, paint, swim, golf, dance, sing, teach, etc.
10. Be Grateful for the gifts you constantly receive and never be jealous of success of others.

"Secrets of Aging Well" is a process. It is important to start very early in life but it is never too late to start. Please feel free to send in your opinions and thoughts.

Don't Worry, Be Happy! Love All, Serve All!

Cheers,
Mark

YOGA & Sports

2012-07-22T03:36:00.001-07:00

Hi Fellow Sports Enthusiasts,

You may be wondering what has YOGA got to do with sports. Well, that's a valid question. And here is the answer. YOGA trains you to be flexibility and strength. It is also an art form that requires discipline. Do it well and regularly and you will train parts of your body that you may not have exercised. YOGA is one sport of you can call it there the people with the best body or the youth will excel. It is those who are disciplined and practice the art form regularly who will do well. It also trains you to be mentally tough. Some of the more advanced poses require mental strength to train and execute. Imagine doing 12 rounds of "The Sun Salutation" followed by other poses as Warrior pose.

I was involved in a 3 week study to see if YOGA helped improve runners performance in running marathons. While the running time improved only marginally, the muscle fatigue was reduced tremendously and I felt much less tired before than before the YOGA training.

After a break of almost a year I am back to YOGA. I feel good going for my YOGA classes.

Here is a video to show you the benefits of YOGA in sports:
http://www.youtube.com/watch?v=jClPFMmWMUw

The Warrior Pose is very useful in Baseball. YOGA is a great form of exercise try it.

Have Great Sporting Week!

Cheers,
Mark

Standard Chartered Marathon Singapore 2012

2012-07-09T07:32:00.000-07:00

Hi Fellow Runners,

It is time of the year to sign up for Standard Chartered Marathon Singapore 2012 either as a former participant or as a new runner. More people have taken up running which great. Just make sure you are fit enough. If you are not sure please check with a doctor.

Sign up for Standard Chartered Marathon Singapore 2012 before you miss the chance get the early bird discount. Start training if you have not and gradually increase the intensity and distance.

I have just signed up. Time to get serious with the training!

Good Luck & Have Fun!

Cheers,
Mark

You are Responsible for Yourself!

2012-06-26T07:11:00.000-07:00

Recently, I watched the news and saw a bunch of Filipino policemen (more than 3000 I believe) who were overweight. I mean they were so overweight that the criminal will roll over laughing instead of running away. They weighed more that 100 KG and could barely run. It is not funny. A Policeman has the duty to serve and protect the citizens but these Filipino Policemen are an embarrassment to the Police Force and the Nation. Are they being paid to get FAT? No! So what have they been doing all these years? I am positive that this is a problem not only in Philippines....United States of America and India comes to mind and many other countries.

You are Responsible for Yourself! We all do. While enjoying good food is fun, we cannot ignore our health. Eat only what your body needs. Overeating and not exercising will only harm your health. We live in a time where we eat a lot of food which is processed. That is bad for your health.

Have an exercise regimen in place. Whether you are a policeman, soldier, a teacher, an engineer, a salesman or student, etc., you have to watch what you eat and you need to exercise regularly. That is your responsibility. And if you are in the Policeman you need to work extra hard to manage your weight and be much stronger and fitter than the average man on the street. That is a Policeman's responsibility.

Unless you have a health issue, you have no reason not to exercise.. It is OK to bend the rules once in a while to enjoy some food that maybe tasty but unhealthy. Otherwise it is strongly recommended that you take care of yourself now. You will not regret it.

You are Responsible for Yourself! Take Care!

Exercise2Energize!!!

Cheers,
Mark

Sixty and Going Strong!

2012-05-21T02:46:00.000-07:00

This article which I received is about having the right philosophy to live life. Exercise alone is not enough to live healthy life. You need the right frame of mind. Otherwise you will be like Sisyphus, forever doomed to roll the boulder up a steep hill and before you could reach the top the boulder rolls down the slope and you start all over again.

You have to start right now to have the right view, otherwise it may be too late. Enjoy the article.

"A very wise Chinese philosophy of life and wealth. (Translated from the original in Chinese)

“There are 1000-year old trees in the mountain, but not many 100 year-old people”

At the most, you live until 100 years old (only 1 in 100,000).

If you live until 90, you only have 30 years.

If you live until 80, you only have 20 years.

Because you don’t have many years to live, and you can’t bring along things when you go, you don’t have to be too thrifty.

Spend the money that should be spent, enjoy what should be enjoyed, donate what you are able to donate, but don’t leave all to your children or grandchildren, for you don’t want them to become “parasites”.

Don’t worry about what will happen after you are gone, because when you return to dust, you will feel nothing about praises or criticisms.

Don’t worry too much about your children for “children will have their own destiny and find their own way.

Don’t be your children’s slave

Don’t expect too much from your children. Caring children, though caring, would be too busy with their jobs and commitments to render any help. Uncaring children may fight over your assets even when you are still alive, and wish for your early demise so they can inherit your properties.

Your children take for granted that they are rightful heirs to your wealth; but you have no claims to their money.

60-year olds like you, don’t trade in your health for wealth anymore, Because your money may not be able to buy your health.

When to stop making money, and how much is enough (hundred thousands, million, ten million)? “Out of thousand hectares of good farm land, you can only consume three quarts (of rice) daily; out of a thousand of mansions, you only need eight square meters of space to rest at night”. So as long as you have enough food and enough money to spend, that is good enough.

So you should live happily. Every family has its own problems. Just do not compare with others for fame and social status and see whose children are doing better, etc. but challenge others for happiness, health and longevity.

Don’t worry about things that you can’t change because it doesn’t help and it may spoil your health.

You have to create your own well-being and find your own happiness. As long as you are in good mood, think about happy things, do happy things daily and have fun in doing, then you will pass your time happily every day.

One day passes, you will lose one day; One day passes with happiness, and then you gain one day.

In good spirit, sickness will cure; in good spirit, sickness will cure fast; in good spirit; sickness will never come.

With good mood, suitable amount of exercise, always in the sun, variety of foods, reasonable amount of vitamin and mineral intake, hopefully you will live another 20 or 30 years healthy life."

Give me a sense of humor. Lord, Give me the grace to see a joke, to get some humor out of life, and pass it on to other folks.

Dance Sport!

2012-04-19T22:49:00.000-07:00

Hi Friends,

If exercise is not something that you enjoy then here is a solution. Most people like to DANCE! Put on your favorite music and for about 30 minutes to about 45 minutes dance away with high intensity. You not only work up a good sweat but also burn calories and get the exercise that you need to keep yourself healthy. Just make sure you workout within your limits and health condition. It is always good to build up the intensity gradually. The way way to do it is to start with a slow dance and go onto Disco dancing and back to slow dance to warm down.

Dance Sport has evolved to such an extent that "Pole-Dancing" is becoming popular. It may look easy but it is anything but easy. It can also be dangerous if you are not careful as people have been paralyzed pole-dancing. Practice with care and it becomes an excellent way to tone-up. It is amazing how some normal looking people can do amazing stuff on the pole looking at some of the reason coverage on TV and new papers. And by the way, Men can also take up pole-dancing. Just don't expect them to be graceful.

If you want to see results, exercise at least 3x to 5x a week and watch your diet to make sure to you do not overeat. Best way to get results is to have a healthy diet.

Now, Dance Away to reach your ideal weight.

Cheers,
Mark

Real Life Testimonial to the Benefits of Exercise!

2012-03-19T06:03:00.000-07:00

Dear Friends,

I was reading THE STRAITS TIMES, on March 19, page A18, and I was amazed to read about "Ex-Mr Universe turns 100" article. WOW! Here is a man who is a "Real Life Testimonial to the Benefits of Exercise!". Mr Manohar Aich is truly incredible. Despite all his difficulties including poverty and prison, he became a "Mr Universe" Body Building Champion in 1952 who is just 1.5 meters tall only.

In addition to exercise, he said that the secret to his longevity is "happiness and life without tension". "He says his ability to take his troubles lightly and remain happy during difficult times is the secret to his long life". He also follows a simple diet of milk, fruits and vegetables plus rice, lentils and fish enabled him to live a healthy life.

And at the ripe old age of 100 and despite a stroke that prevent him from lifting weights , he helps his sons run a gym and fitness center as well as guide youngsters in bodybuilding. Kudos to "Pocket Hercules".

For the full story go to this link :--http://www.straitstimes.com/BreakingNews/Asia/Story/STIStory_778968.html

For those who are new to exercise, weight bearing exercise such as lifting weights improve bone density and reduce chances of osteoporosis as well as make you strong even in your old age like "Pocket Hercules". You also have have sufficient Calcium, Vitamin D in your diet together with other vitamins and minerals in order to have strong bones.

We all have a lot to learn from Mr Aich. I hope, this story will inspire both old and young people to exercise, eat healthily and minimize stress which a major cause of serious illness. Start today to live a healthy life.

Regards,
Mark