Plus+ Men's June - July 2015 Issue by Plus Magazine

AN ST EN NIV E ’S RSA IS RY S M

June–July 2015

10 NO NO’S

ON THAT FIRST DATE

EN GUARDE!

MEET THE YOUNG FENCING STARS IN BRUNEI

LOSE THAT LAST LOSE5KG THAT

LAST 5KG IT IS NEVER

TOO LATE, IT IS NEVER TOO LATE, TRANSFORM YOUR LIFE TODAY YOUR LIFE TODAY

TRANSFORM

WHAT WAS ONCE AN IDEA

RIDING HIS WAY TO BE THE TOP EQUESTRIAN

$3.99 GBP £3.49 £3.49 BND $5.00 USD $3.99

EDITION

ANNIVERSARY

PG MOHD NASIR PG ANAK JAAFAR BRUNEI

EXCLUSIVE INTERVIEW WITH:

For more information visit www.porsche.com

Every car should be a sports car. Introducing our latest proof of that belief The new Porsche Macan. Life, intensified Visit our showroom for more details.

Porsche Centre Brunei Qaf Centre, Lot 66, Tapak Perindustrian Beribi, Bandar Seri Begawan, BE 1118, Brunei Darussalam Tel: 673 2453828 Fax: 673 2452150 Ian Salleh 8889968, Mimie 8712444, Hjh Zimah 7122815, Juraini 8763765, Faisal 8635789, Dk Ratna 8299333

+Content +Fitness 6 How to Lose the Last 5 Kilos through Carb Cycling 10 The Twenty Minute Daily Workout 16 Getting Ripped The Easy Way

Jun-Jul 2015

How to Lose the Last 5 Kilos through Carb Cycling

18 Transformation Starts With you, Regardless of Age 20 Brian Wong

22 Noven Elejorde 24 Yuri Bongalos 26 Aji Puteh

Brian

Noven

Yuri

AJI

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Content+

Pg. Mohd. Nasir Pg Anak Jaafar — Brunei’s first international equestrian

Athos Fencing

+Life Inspired 28 Pg. Mohd. Nasir Pg Anak Jaafar — Brunei’s first international equestrian 36 Athos Fencing

+Relationship 48 10 Absurd First Date Mistakes that You Absolutely Must Avoid at All Costs

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+Publisher Info

Dear readers,

elcome to our 1st anniversary issue of Plus+ Magazine, where in our June edition dedicated to men, we take the opportunity to meet a number of ordinary Bruneians, who have transformed their lives by choosing to live a healthy lifestyle. It’s never too late to start eating and exercising properly, so their stories can hopefully serve to inspire us all to make that change if needed, regardless of age. Our cover star this month is Pg. Nasir, Brunei’s first professional equestrian, who took time from his busy schedule to pop by for a chat with us, on one of his all too brief visits back home. As a medal-winning horse rider, he shares his passion for what drives him and his dreams for the future. Our fitness section this month takes a look at how you can lose those stubborn last few kilos via carbohydrate cycling, plus we have some top tips to help those of you looking for that perfect six-pack! Our workout section also provides some practical tips for those of you with hectic lifestyles, featuring the

best exercise methods to squeeze into just 20 minutes per day. We also take the opportunity to find out more about the fencing scene here in Brunei and look at the appeal of the sport through the eyes of some young medal-winning competitors as well as their coaches. And for those of you embarking on a first date, check out our guide to the top 10 mistakes you are going to want to absolutely avoid if you are going to win the heart of that special lady. Don’t forget you can follow us for the latest updates @PlusBrunei on Facebook and Instagram where we post behind the scenes pics and sneak peeks of upcoming features. We can’t believe our first 12 months have flown by so fast! There’s not enough space to individually thank everyone who has helped us on this journey — you know who you are and we are eternally grateful. And to our many loyal readers we can only say thank you for your support! Here’s to the next 12 months! Simon Keller

+Supported by: Ministry of Health (Brunei Darussalam) Ministry of Culture, Youth and Sports (Brunei Darussalam) Health Promotion Centre (Brunei Darussalam) Fitness Zone Royal Brunei Airlines Progresif Cellular Sdn Bhd

+Publisher information Nexploit Services Lot 4169, Kg Serambangun, Tutong TA 2541 Brunei Darussalam

+Have a story to share? Email it to  plusbrunei@gmail.com

+For business inquiries and distribution Email it to  plusbrunei@gmail.com

+Publisher Nexploit Services +Editor-At-Large Simon Keller +Feature Pg Mohd. Nasir Pg Anak Jaafar Noven Elejorde Brian Wong Aji Puteh Yuri Bongalos David Chen C Y Huzaimi Kassim Shafiq Shamsul Muhammad Amran Finn Nagorcka

+Creative Designer Oleh Melnyk Anna Thien John M. Rey +Senior Copy Editor Mohd Aslan Abdullah +Photographer Jerome Wong Lily Bong +Contributors King Seh Horng Nursadiqin Misir Anna Aziz Shelley Ann Busque Lily Bong Joanna Kwan

All rights reserved. Neither this publication nor any part of it may be reproduced, stored in a retrieval system, or transmitted in any form of by any means electronic, mechanical, photocopying, recording or otherwise, without the permission of Nexploit Services. Where option is expressed it is that of the author and does not necessarily reflect the editorial views of the publisher or Plus. All information in Plus is checked and verified to the best of the publisher’s ability, however the publisher cannot be held responsible for any mistake or omission enclosed in the publication.

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Plus Brunei

+Fitness

HOW TO LOSE THE LAST 5 KILOS THROUGH CARB CYCLING

f you are undertaking a strict weight loss regime, the last 5 Kg can be as difficult to lose as the earlier twenty. If you have reached a sticking point and just can’t lose those last few kilos, then carbohydrate cycling can speed up your metabolism and accelerate the weight loss process. Eating healthy carbohydrates can hasten your weight loss, but the challenge is to eat the right amount of carbs at the right time. Carb cycling maximizes muscle growth and minimizes the damaging effects by manipulating carbohydrate consumption. Consuming a low carb diet everyday depletes your energy levels and weakens your attempts to perform exercises to lose the additional weight. It is a zig-zag process that spikes up your metabolism and allows you to maintain your muscle growth while shedding fat. Carb cycling works by rotating a diet plan; between high carb days, low carb days and no carb days. You can alternate the cycle depending on your health and fitness. For example, if you want to shed weight; you can add five low carb days with two high carb days; whereas if you wanted to gain weight; you can put in four to five high carb days. Just make sure your high carb days are not continuous. You should map them evenly throughout the week to

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create a calorie deficit and increase weight loss.

HOW CARB CYCLING WORKS WITH YOUR HORMONES Carb cycling is a hormonal strategy to change your body composition by varying your carb intake — it directs insulin (the fat storing and muscle maintaining hormone) to reduce fat storage and maximize muscle production. Low carb days and no carb days enhances the weight loss process and high carb days maximize muscle growth and stack up carbs to increase exercise stamina. Leptin is the ‘hunger’ hormone and low carb days increase your leptin count; drastically increasing your hunger, but slowing down your metabolism. This is countered by the high carb days to retune it, so that you can take control and not feel always hungry as on a permanent low carb regime. Eating carbohydrates boosts your levels of serotonin (the ‘mood regulation’ hormone), which in turns boosts your sense of wellbeing. Restricting carb intake can lead to lead to you feeling depressed, so cycling carbs regulates your serotonin levels and makes this diet easier than many others because serotonin levels never plummet completely.

Fitness+

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+Fitness Carb cycling also helps to avoid the body creating excessive levels of cortisol (the ‘stress’ hormone), which helps in regulating the circulatory and nervous systems. High levels of this hormone are associated with lowered immunity, sleep and cognitive disruption as the body responds to a low carb intake.

THE CARB CYCLE High carb day On a high carb day, increase the amount of protein and carbohydrate while decreasing your fats. Protein and carbohydrate ingestion should be through lean meat and vegetables. The fat content should be as minimal as possible. Remember a high carb day is not an excuse to binge on fast food!

Men are advised to eat 2–3 grams of carbs and 1‑1.25 grams of protein mul‑ tiplied by their bodyweight.

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Low carb day On a low carb day, eat ‘clean’ carbs that are free of gluten, dairy and soy. The protein intake is higher during your low carb phase so try to plan below 75 grams of carbs. Calculate the ratio of carbs to your fats and proteins.

Men are recom‑ mended to consume 0.5-1.5 grams of carbs, 1.25-1.5 grams of protein and 0.150.35 grams of fat; multiplied by their body weight. No carb day The no carb day is the simplest, but may be the most challenging. It literally means no carbohydrate intake whatsoever. You are going to see amazing results if you successfully manage a carb-free day.

A model week of carb cycling may look like this: Day 1

 Low carb

Day 2

 No carb

Day 3

 Low carb

Day 4

 High carb

Day 5

 No carb

Day 6

 High carb

Day 7

 Low carb

Carb cycling is not for everyone, but for healthy individuals it can lead to many constructive changes in the body’s composition. It is a short term weight loss tool to slide off those last extra pounds and then get back on track with your normal whole grains, vegetables and fruits. If you don’t have the patience to maintain stringent nutritional control for an eightweek period then don’t opt for this diet, as it requires complete diligence and control — there are no cheat meals! Always seek professional medical advice before undertaking any drastic change in your diet regime. 

+Fitness

THE TWENTY MINUTE DAILY WORKOUT I

f you are still procrastinating on that New Year resolution to get fit, but don’t believe you have the time or the money, or you are too tired with your daily responsibilities to begin a proper training regime, join a gym or go on long hikes — then think again! Simply devoting just 20 minutes of your time every day to some form of exercise will work wonders for your lifestyle, as a fitter you will be able to accomplish so much more per day than you thought possible!

HEALTH BENEFITS OF EXERCISE Even some moderate exercise each day can make you feel a whole lot better, giving you a break from the normal routine. It can be as simple as going for a walk around the block, with such a modest workout providing a boost to your mind as well as your body. It can clear your head and help put life in perspective with the change in scene. A twenty minute workout plan is just long enough to exercise your muscles, burn some excess fats, and replenish the body cells

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with oxygen all in one go; yet short enough to not make it a burden to your busy routine. It comes with the extra advantage of ending right where you start and you can alter your route to be short enough so that you don’t find it a monotonous chore. It’s important to realize that once you are past your twenties, the body starts to lose out on its muscular strength and resilience. Making exercise part of your daily routine can help retain the muscles for longer and avoid the risk of cardiovascular as well as diabetic diseases. Daily exercise also assists skin cells in their ever changing replenishment cycle, delaying the signs of ageing as well. By making and keeping the body fit and healthy, a person with a workout routine is more likely to suffer fewer illnesses and feel a happier, more confident person.

THE DIFFERENCES IN TRAINING TYPES Having a daily twenty minute training regime is different

from conventional training. Conventional exercise regimes are based on the continuity of repeating exercise postures and moves over a prolonged period, though often only a couple of times a week. Over time, the body strives to keep up with the exhaustive activity and in due course burns off extra fat and muscles become more defined as stamina increases. Interval training normally involves a shorter schedule of training, with the duration of exercise being divided into fixed and unequal intervals of high-activity exercise and low-activity or rest periods. This high intensity exercise is basically an anaerobic form of exercise, whereby the intervals involving lots of work by the body, interspersed with short breaks, enables the body to quickly develop a greater stamina and yet also burn a lot of fat in the process. Devoting twenty minutes each day is essentially interval training, but you can start off with some of the suggestions below which require minimal equipment to get you started into a daily routine.

+Fitness

JOG AND SPRINT When going for your usual walk around the block, utilize the time to burn off those extra fats by quickening the pace. Employ the simple principle of interval training and conveniently convert your twenty minute walk to an efficient workout opportunity. Set your wrist watch ticking and alternate between a walk, a slow and easy jog or even a fast-paced sprint interval or two. You’ll be amazed that your twenty-minute workout is finished before you even begin to feel tired.

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Fitness+

JUST KEEP SWIMMING If you like to swim, building up your stamina while benefitting your body could not get any easier than this. Vary your strokes and swimming speed at short intervals, switching from the ones that are physically more taxing to the easier strokes by going with the flow. Take rest periods by treading water. Jun-Jul 2015

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+Fitness

GET ON THE STAIRS The stairs in your house can be your very own free gym! When going up or down the stairs, take the opportunity to increase your pace of walking, then decrease it; go up the stairs fast then slow down; alternate and repeat — you have successfully exercise. Getting up the stairs and getting down involves high and low intensity activity and works as effectively as interval exercising. If you want more stairs, then why get down to the nearest high school stadium or office block and take the stairs to a healthier lifestyle!

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Fitness+

ROPE-JUMPING Get a skipping rope and vary the beat of the rhythm going from fast to faster and then slow down. A twenty-minute routine to skipping in intervals helps bring stamina and really works out and strengthens the body. If your lounge is big enough, then you can do this whilst watching TV.

So remember, you don’t have to schedule long exercise periods, you can simply incorporate short daily workouts in to your daily life! Always remember to do it safely, warm up properly and don’t push yourself too hard to avoid injury, especially when you are starting out on your new healthy lifestyle. 

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+Fitness

GETTING RIPPED THE EASY WAY

GETTING THAT ‘RIPPED’ LOOK DEMANDS STRICT DISCIPLINE, COMMITMENT AND AN AWFUL LOT OF SWEAT TO ACHIEVE THE PERFECT WASHBOARD ABS. ALTHOUGH THERE ARE NO REAL SHORTCUTS, HERE ARE A FEW SIMPLE TIPS THAT WILL HELP YOU GET TO YOUR DREAM SCULPTED LOOK IN THE FASTEST AND EASIEST WAY POSSIBLE.

BURN THE FAT WITH PROPER NUTRITION

strict calorie counting, but the results can be superb.

©© The dumbbell crunch

You need to shed excessive fat if you want to strengthen your core and define your abdominal muscles. To reveal your abs, it is essential to eat a healthy diet of vegetables, proper proteins, carbohydrates and healthy fats in the right ratios.

DO HIIT CARDIO EXERCISE

There is no use in being ripped if you do not have a four or a six-pack. A good exercise to hit your lower abs is the hanging leg raise. It creates a good separation between your abdominal muscles to make them more prominent. Another excellent exercise for your core is ab crunches on the medicine ball. Make sure to exercise the obliques by turning while crunching.

Protein is a vital macronutrient, as the body sheds a lot of fat while digesting protein. Complex carbohydrates help your muscles recover faster, so it is essential to ensure to have a good carbohydrate intake before you head to the gym, so that your body will be quickly able to absorb the carbs into your muscle tissue. Many people think that consuming fats will make them gain weight, whereas healthy fats such as those found in oily fish and nuts actually help you lose more weight. A diet rich in vegetables is often overlooked when concentrating on eating carbohydrates and proteins, but eating sufficient leafy greens is a crucial element in getting ripped easily. Vegetables contain various types of vitamins, minerals, antioxidants and fibre, all of which are necessary for a ripped body. You need to lose weight and gain muscle simultaneously, especially if you are new to body building. Carb cycling is also an effective nutritional method that can help you lose fat in a short while. It requires discipline and

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High intensity interval training (HIIT) burns nine times more calories than conventional cardiovascular exercises. It speeds up your metabolism for more than 24 hours; burning calories long after you have finished exercising. This means that you can do a series of high intensity exercises followed by less strenuous ones, for example sprinting for 1 minute, followed by a brisk walk for 10 minutes before repeating the cycle. The beauty of HIIT is that it is not as time consuming as to longer exercise routines, but does demand a lot of stamina and focus. Studies have shown it is one of the most effective ways to exercise and burn off fat consistently.

STRENGTHEN YOUR CORE Muscle building exercises are the best way to get those chiseled abs. Crunches work great for your upper abs, but you also need to toughen your obliques and lower abs, which can be done with leg lifts. Lie down on a mat. Pull out your legs and lift them until they are parallel with your body. Raise them slowly and lower them again to the starting position. Do at least five sets of twenty lifts daily. Other exercises for quick muscle toning include: ©© Low mount reverse crunches with band

©© Clamshell crunch with ball

Hanging leg raise exercise: 4 sets of 15 reps Firmness medicine ball crunches: 3 sets of 15

SAY BYE TO ALCOHOL If you consume alcohol and wish to build those abs quickly, then you’ll need to say farewell to achieve the look you are after. As well as other negative effects, alcohol stores fat instead of fueling it out for energy, as your body holds on the digestion of any food until your liver flushes out the alcohol. It also reduces your testosterone level, which is vital for creating muscles. Alcohol covers your abs with fat and disrupts with hormones that help to create them — so best to avoid it altogether. Getting a ripped body requires strong determination and an iron will. You cannot simply dream of those chiseled abs without making any sacrifice. Eat healthily, do the right training and avoid the odd tipple if you really want that ripped beach body to boast about to your friends. 

Fitness+

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+Fitness

TRANSFORMATION

STARTS

WITH YOU REGARDLESS OF AGE We are all searching for that extra edge, to do something different, become something extraordinary, something unique. When we meet or hear of successful people, and as we look deeper and go further, it’s easy to be left feeling unsatisfied, chasing to be “extraordinary”. The vast majority of people think, “I could never be this or achieve that because I’m just an average, ordinary person,” but the truth is that nearly everyone is extraordinary in their own unique way! From our past issues, we had crossed paths with exceptional and outstanding personalities from different walks of life that have inspired us. As we commemorate our first anniversary issue, we are delighted to present you the stories of four ordinary men, coming from different generations and different professions, each driven by an incredible determination. They share with us how they each undertook a remarkable fitness transformation and how it changed their lives. How it made them extraordinary. Four men. Four stories that will amaze you — no matter where you’re from, what you do in life and how old you are.

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THE ROOKIE

+Fitness

(TEENAGE YEARS)

BRIAN WONG: 18 YEARS OLD

chool and peer pressure are ever present in your teenage years, together with the discovery of a whole new world opening up to you. It is also a crucial time in one’s life when you can form habits that continue on into adulthood. Proper nutrition is often neglected when you are staying up late, not eating at the right time and discovering the delightful tastes of fast food. With today’s technology focused world, leisure time is often more sedentary than it has ever been before and proper nutrition is often neglected when you are staying up late, not eating at the right time and discovering the delightful tastes of fast food. Recent studies have shown that a diet of junk food and lack of exercise are some of the key factors that causes depression and anxiety in teenagers, especially when you develop the wrong weight. This is why it’s the ideal time in our lives to start and develop good eating habits and be more physically active. Physical exertion helps the body to produce endorphins, natural chemicals that improve mood. Not only that, regular physical activities reduce the chance of depression occurring, establishes self-confidence, increases self-esteem, and promotes restful sleep in the adolescence years. Combined with a healthy diet, it also enhances thinking and learning skills that are crucial in attaining good academic performance.

ARTICLE BY: Shelley Busque FEATURING: Brian Wong PHOTOGRAPHY: Lex Yong

Brian Wong, who considers himself just an average teenager, realized this and strongly believes that being fit and healthy, physically and mentally, can contribute to your own personal greatness and can guide you a long way in adulthood. He started playing badminton when he was 8, and got to play into a team for basketball when he was 11.

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Fitness+ When did you realize the importance of keeping healthy? I was actually underweight when younger and although I am really active in sports, remembering my younger teenage years being underweight, when you look weak, you automatically feel weak. So with the guidance and support of my mom, thankfully, I managed to pursue keeping fit, which was easier with her having been an athlete in her younger years. She taught me how to ride a bike, brought me jogging at the park and stuff like that. My mom supported me enrolling in a gym and since that point, I never had any problem with keeping fit, because its something I love and enjoy at the same time. I realized that gym is not only a place where overweight people go — it’s also surprisingly for underweight ones like me! It helped me to gain the appropriate amount of weight, and I am able to have proper knowledge about how being fit can be really beneficial from an early age. How do you start your day? I always start my day with positive anticipation that it is going to be a great and big day! I start my day having this mindset — that every day we are able to do extraordinary things, even if it may only be in little ways. We have the power to elevate our lives and the lives of those around us. For every new day given to us, it’s always a reset — whenever you fail at something, always keep trying. Having the right and positive mindset is crucial. What do you do to relax? I love basketball, so playing with my friends is a more enjoyable way of working out than sessions at the gym. Of course, like every teenager, I still play video games, but mostly when recovering from a long day of physical activities. Discipline is the key I think — a balance of exercising and relaxing haha! What about the importance of a healthy diet? «As for eating habits, I always try to stay clean and healthy. I do not however, believe in overly strict diet with some sort of set meal plan every day. I do these not for the reasons that I want to look good physically but to feel good! When you eat the right food and you’re physically active, you will definitely feel good! Doing what I love and staying happy is my main priority. If you’re genuinely happy you’re healthy! And if you’re happy, you are able to be extraordinary! Have you a message to inspire other teenagers? One of the main problems with teenagers associated with fitness these days is they can end up turning their passion into an addiction, and neglecting other parts of their life. I’d say no matter what, we have to discipline ourselves on what to prioritize! As much as I love hitting the gym, or engaging in sports, if I have an examination around the corner, I know I need to prioritize and study hard too.

while we are young and full of passion, hopes and dreams, never fail to try. The greatest failure is the failure to keep ourselves from trying!

Also, while you’re young and have all the energy in the world, never be afraid to try new things! As for me, exploring all kinds of sports is still on my checklist — I still want to try mixed martial arts, tennis & extreme sports such as skydiving. Remember, while we are young and full of passion, hopes and dreams, never fail to try. The greatest failure is the failure to keep ourselves from trying! Jun-Jul 2015

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+Fitness

20s NOVEN ELEJORDE O

nce you hit your twenties, it’s the time when you get to move away from adolescence and really have the opportunity to go full throttle and set yourself up for future success. This is the time of your life when you will learn to detach yourself from earlier uncertainties and self-doubts and really become an adult with your own responsibilities and way of viewing life. It’s also the period in your life when it’s easy to neglect taking care of your health, when you’re so busy forging your path towards future success and juggling time for work and time for your friends. Noven, also known as Ben to his friends, is an ordinary guy with big dreams, just like most twenty year olds. Growing up, he had always been overweight and this lifestyle continued with the typical lifestyle of a twenty something. Sleeping late, getting up early and eating unhealthily, he neglected taking care of his health until he decided on a career in the Fitness Industry, unconnected to his previous field of studies in college. ARTICLE BY: Shelley Busque FEATURING: Noven Elejorde PHOTOGRAPHY: Jerome Wong

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Fitness+ When did you realize the importance of keeping healthy? “I didn’t care too much about my physical wellbeing in my teens — I am just a guy who’s fond of eating. I thought having good grades would be enough! Then I decided to make myself a career in the fitness industry and realized the importance of taking care of my health. I was a bit hesitant to be honest and was initially intimidated at how fit the people around me are at work! I am really grateful for the opportunity it has given me and it has certainly changed me for the better working in this industry.” “Since I have a great love of food, I really found it hard to control what I ate. When I was stressed, I used to indulge myself by resorting to comfort food and would even make excuses to myself that it was OK to binge eat as I’m young and I’ll get healthy later on in life. Now I understand that importance and eating right and exercising has become my stress relief!” How do you begin your day? “I normally start my day with one glass of warm water, usually with a slice of lemon in it, to get me energized and to not feel lethargic. When you have the right energy, you are able to spread energy to those around you! How do you stay motivated and not resort to bad habits? “I now always bear in mind that the longer you put off taking action, especially where health is concerned, the unhealthier you, or the situation, will get. A conscious commitment is necessary because that’s what it takes to get the wheels of motion in action. It’s easy to be comfortable and cling to a comfortable routine and I am now learning that procrastinating just makes it harder to change a bad habit. So I stay focused and believe in always making every day worthwhile, knowing that I am on the way to something extraordinary”.

A conscious commitment is necessary because that’s what it takes to get the wheels of motion in action.

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+Fitness

Currently, I train 6 days each week to do machine-based routines to help tone my body and prevent sagging as I have also lost weight with my change to a healthier diet.

30s YURI THE LECTURER —

BONGALOS W

hen you the big 3-0, you’re normally in the years when you are confident to pursue exactly what you want in life. However it can also be a time when life is at its most hectic, juggling a family and a busy career, and proper nutrition and exercise can be easily neglected. After 30, both your stamina and flexibility decrease, so it’s a crucial time to ensure you keep yourself fit. Yuri became conscious about his weight when he realized he was getting easily exhausted simply going up and down the stairs. That’s when he finally made the decision to change his overall lifestyle, which included unhealthy eating habits and never any time set aside to exercise. Weighing 114kg at his heaviest, he came to the realization that something needed to be done to change for the better, so he started do morning exercises, eating properly, and joined the gym to lose weight and become healthy.

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ARTICLE BY: Shelley Busque FEATURING: Yuri Bongalos PHOTOGRAPHY: Jerome Wong

Fitness+

How Do You Start Your Day? As an education and training consultant in Brunei, I spend half of my day delivering training sessions and other half doing rounds in schools to observe others teaching. It means I do spend a long span of hours sitting, so I start the day with simple stretching routines and think of happy and positive thoughts while doing so. Thinking positively about challenges before your day starts can fuel your mind to last all day, endure What changes did you make to your diet and new experiences and feel accomplished by the end, no matter how simple the tasks are. When you feel grateful exercise regime? for the things you have, you will end up being more I started by joining a gym, with some the Les Mills thankful with the upcoming blessings. group exercises classes like Body Pump, Cycling, RPM and Grit. I normally start my workout doing basic cardio, with a10-minute sprint high interval training on the treadmill, as this is one of best ways to combat loss of stamina. Currently, I train 6 days each week to do machine-based routines to help tone my body and prevent sagging as I have also lost weight with my change to a healthier diet. I started by making gradual changes to my diet, and now am very careful in selecting what I eat, preferring when I have time to prepare my food myself, so that I know it only contains healthy ingredients.

What are the main challenges you have faced in making this change to a healthier lifestyle? I was initially really intimidated about the people who have great bodies inside the gym. I was really big, and I would get tired and give up easily. During the process I have learned that it will hurt and it will take time! It also requires a lot of dedication and willpower.

Do you have any words of wisdom for our readers? If you are not living a healthy lifestyle, you have to realize it soon, while you still have the time. It requires sacrifice. You will need to push your mind and body to its maximum capability. There will be temptation. But, I promise you, when you reach your goal, it’s WORTH IT!

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+Fitness

50s

AJI PUTEH A

s we age, our bodies begin to gradually lose muscle mass, which can lead to health problems. As lean muscle mass decreases, it reduces one’s strength and balance, which can limit the type of strenuous physical activities that might otherwise fight and prevent this loss of lean muscle. Coupled with this is a lowering of metabolism, which can lead to weight gain, mostly around the waist. Additional belly fat is associated with an increased risk of developing diabetes, heart disease, and other cardiovascular problems.

Of course living a healthy lifestyle is a decision best taken earlier on in life, but you can start at any age. Many men when they hit their middle years feel that they’re too old to be taking up exercise and that sport is a young man’s game. It’s important therefore to remember it’s never too late to start to be healthy! This is how Aji Puteh’s story can prove that good health habits should take high priority and must be given importance even later in life. Being the successful person he is now, he takes pride in looking a youthful 51. Having always been active in sport activities since his school days in Brunei and Singapore, he now keeps fit by working out at the gym.

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It is never too late to pursue fitness. The biggest hurdle is the starting point. Once you overcome the hurdle, keep on going and strive to be the best you can.

Fitness+ What kinds of exercise do you do? I have tried all kinds. As I grew up, I played rugby, football and different athletics events at school. I first joined a gym when I studied for my first degree in London where I began to learn more about gym workouts. It was during those years that I also learnt how to swim at the swimming pool nearby my University. Swimming became one of my favourite ways of exercising. When I started my life as an employee upon graduation, I began to pursue more group exercises at gyms, which I grew to enjoy as I found more motivation doing the routine exercises through the interaction with other fellow gym members. I make lots of friends too from all walks of life and ages. What keeps you motivated to keep fit? I love to keep challenging myself, be it to increase my stamina, enhance my endurance or test my physical and mental strength to keep up with the increasing stressful work and lifestyle. Working out at the gym can sometimes be the same boring routine, so like to seek out other forms of exercise as well. One challenge that I have been proud to conquer is being able to complete a full marathon, and I have now run 6 in total. My latest interest is competing in obstacle runs, the first one I took part in being the Men’s Health Urbanathon in Singapore two years ago. I am now a regular participant and I enjoy the challenges of running and the physical strength you have to endure in the race. I even brought the idea to organize a similar concept on a smaller scale for Royal Brunei’s The Great Race, which had nearly 3,000 runners. How do you start your day? A good breakfast is essential for the best start to the day. Whenever I have the time (mainly possible during weekends) where I can have a hearty breakfast of toasts, 2 half boiled eggs and a cup of fresh brewed coffee. I am not a morning person so I do not normally do much exercise in the early part of the day. What message have you to inspire older readers? It is never too late to pursue fitness. The biggest hurdle is the starting point. Once you overcome the hurdle, keep on going and strive to be the best you can. It will all be worth it in the end. Then you can grow old gracefully with a healthy and fitter you!

ARTICLE BY: Shelley Busque FEATURING: Aji Puteh PHOTOGRAPHY: Jerome Wong

Jun-Jul 2015

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+Life Inspired

ARTICLE BY: Simon Keller FEATURING: Pg Mohd. Nasir Pg Anak Jaafar PHOTOGRAPHY: Jerome Wong

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Life Inspired+

PG. MOHD. NASIR PG ANAK JAAFAR – BRUNEI’S FIRST INTERNATIONAL EQUESTRIAN

e are sitting down at the coffee table waiting for the interview, sipping on a freshly brewed coffee, when suddenly a cheerful laughter fills the room as Pg. Nasir appears and makes his way towards us, shaking hands with all the staff members he passes. As Brunei’s first professional equestrian, Pg. Nasir has become a true master of the field in our small country that does not have a vast equestrian world, as found in many other Asian countries. Not having many competitors to bear with, Pg. Nasir has practically taken the equestrian field all for himself in Brunei. While he started participating in equestrian-related activities in 2000, it would not be until 2005 when he started to ride on

a competitive basis. In 2007, he became Brunei’s first equestrian to reach the SEA Games and then the first to represent Brunei in the 2010 Asian Games in China. And in 2009, Pg. Nasir took his biggest step as he made his European debut, competing alongside many of the masters of the sport. In 2014, he completed a double clear round in a competition in Spain, being one of only four riders to successfully pull off a clean round with no poles knocked down or penalties incurred. In February this year, he won Gold in the bronze division at the CSI 2-Star event, again in Spain. Studying at Brunel University in London to receive his degree in Business and Management, he took time off from the 2013 equestrian season to focus on studying, and hopes to further his studies for a Master’s degree in the

not too distant future. Until then, he is busy continuing to compete and train at his two bases, one in Brunei and the other in Belgium. He has four horses — Arcadian, Platinum, Rudolf Z and Niack De L’Abbaye– that he rides competitively in events, ensuring he uses them as equally as possible to ensure no one horse gets overworked. Currently his main horses are Rudolf Z and Niack De L’Abbaye. His talent is impressive and it could potentially lead him into the 2016 Olympics in Rio de Janeiro. One thing for certain in that he is on the right track to being a stronger and more competitive figure in this vast and unique field of competition. We took the opportunity over coffee to catch up with him about his life, his interest in horses and his passion to build on the successes he has already had.

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+Life Inspired

CAR: Mercedes Benz SLS AMG HORSE: Bluetooth

Why did you decide to become an Equestrian? It was never something I intended to take up — it actually started as a JIS after-school activity in 2000 after my mum persuaded me to join. Then it went on to become a weekly hobby, and that’s when I really began to take interest in it. How does it feel like participating in an equestrian competition?

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I’m definitely very honoured to be participating in such a sport! Having to develop a relationship with a beast of an animal, and having to work together is truly something special in my eyes. The fact that I represent Brunei internationally, in some of the more high profile shows in my sport, also keeps my pride and motivation up. When I achieve good results at these international competitions or championships, there’s no feeling like it!

This started out as a hobby and now it is turning into a career for you, so do you still enjoy it as much as you did previously? Although things have gotten a lot more serious as I’ve developed into the sport, I’m still enjoying it as much as ever, and I don’t think I would ever get bored of it. What have been some of the challenges and what have you learned along the way?

Life Inspired+ Have you ever been injured while training or during competition? I did sprain my neck once back in 2005, but after a few weeks I was back on the horse again. I actually consider myself lucky, as I have not broken anything! I have a few friends that have experienced worse injuries than I have. What are your goals going forward? Becoming one of the best equestrian athletes in the world would be great, but it’s a huge task. My more achievable goal is to establish myself as one of the better riders in Asia first. I take things as they come, and it’s best to do it step by step. What’s the key component in developing the all-important bond between rider and horse? That’s simple — it’s all about taking time with your horses! The relationship has to develop slow and steady so that you both gain implicit trust in each other. Who is your role model in the sport? I wouldn’t say I have a role model, but I definitely look up to a few top riders for their style of riding and horsemanship. Pretty much every rider has a different riding style! For now, the person I have most respect for in this sport is my coach. What do you like to do during your free time? My free time always involves spending time with my family and good friends. Do you prefer to train over in Belgium or back here in Brunei? Training in Brunei is unfortunately limited, given the climate and lack of facilities plus it’s a long way from international competitions. If you want to become the best then you would have to train amongst the best, so that keeps me in Europe a lot of the time. I have learned to become a much more disciplined person, and to get down and dirty with all the work that comes with it in order to become a better horseman. I’ve also learned to become a lot more independent, whilst living alone in an unfamiliar country. Being a professional equestrian, what is the most demanding aspect of having such a career?

Even with my years of experience as a rider, I would still not consider myself as a professional rider yet, as I still have so much to learn, but I’m getting there! Also it’s hard to say what the most challenging aspect of the sport is, and everything I’ve come across so far has been a challenge, and that’s what keeps things interesting! There is always something new we learn everyday.

How is being away from Brunei for such a long period of time? Of course I miss home and my family! Being back in Brunei mainly comes down to what important shows or championships I have lined up during the year, otherwise I would spend the majority of my time training back in Belgium. Brunei is perhaps the only time I have to relax properly and unwind from everything. A regular day here involves time with family, friends and of course good makan!

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+Life Inspired

HORSE: Niack De L’abbaye EVENT: CSI 3* Oliva, Valencia Spain, 2015 PHOTOGRAPHER: Hervé Bonnaud of 1CLICPHOTO

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Life Inspired+

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+Life Inspired

8 HORSES, 50+ COMPETITIONS IN 10 YEARS JJ Malaysian Open 2006, Kuang, Malaysia �� 5th JJ Premier Cup Series 2006, Putrajaya, Malaysia ��2nd JJ STC Equestrian Championships 2006 South East Asian Young Riders World Cup, KL, Malaysia ��2nd JJ Merdeka Masters 2006, Kuang, Malaysia �� 4th

Photo credit — Marwan Mahmud

SALINATA 2005 JJ Malaysian Open 2005, Kuang, Malaysia �� 3rd JJ Premier Cup Series 2005, Putrajaya, Malaysia �� 3rd JJ Merdeka Masters 2005, Kuang, Malaysia �� 3rd JJ Merdeka Masters South East Asian Young Riders World Cup, Kuang, Malaysia �� 1st

2006 JJ Malaysian Open 2006, Kuang, Malaysia ��2nd JJ Malaysian Open 2006, Kuang, Malaysia �� 5

JJ STC Equestrian Championships 2006, KL, Malaysia �� 1

JJ Premier Cup Series 2006, Putrajaya, Malaysia ��2nd JJ Merdeka Masters 2006, Kuang, Malaysia �� 5th

2007 JJ 3QE Classic 2007 South East Asian Young Riders World Cup, Kuang, Malaysia �� 4th JJ Malaysian Open 2007, Kuang, Malaysia �� 1st

SASKANIA 2007 JJ 3QE Classic 2007, Kuang, Malaysia �� 1st JJ Premier Cup Series 1, 2007, Putrajaya, Malaysia ��2nd JJ Malaysian Open 2007, Kuang, Malaysia �� 4th JJ Malaysian Open 2007 South East Asian Young Riders World Cup, Kuang, Malaysia �� 4th JJ Premier Cup Series 2, 2007 South East Asian Young Riders World Cup, Putrajaya, Malaysia �� 4th JJ 24th South East Asian Games, Nakhon Ratchasima, Thailand �� 6th

JJ Malaysian Open 2007, Kuang, Malaysia �� 4th JJ Malaysian Open 2007 South East Asian Young Riders World Cup, Kuang, Malaysia �� 5th JJ Premier Cup Series 2007, Putrajaya, Malaysia �� 1st

CLOUD 7 2006

Photo credit — Marwan Mahmud

ARCADIAN 2009 JJ 3QE Classic 2009, Kuang, Malaysia ��1st × 2 Photo credit — Marwan Mahmud

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JJ 3QE Classic 2009 South East Asian FEI World Cup, Kuang, Malaysia �� 3rd

Life Inspired+ JJ Malaysian Open 2009 South East Asian FEI World Cup, Kuang, Malaysia �� 6th JJ Merdeka Masters 2009, Kuang, Malaysia ��1st × 2 JJ Merdeka Masters 2009 South East Asian FEI World Cup, Kuang, Malaysia �� 4th JJ CSI 5* Gucci Masters, Paris, France ��2nd

2015 JJ CSI 3* Oliva, Valencia, Spain �� 7th JJ CSI 3* Oliva, Valencia, Spain �� 1st JJ CSI 3* Oliva, Valencia, Spain �� 4th JJ CSIO 5* Lummen, Belgium �� 5th

2010 JJ CSI 4* Antwerpen Bronze Grand Prix, Antwerpen, Belgium �� 4th

Photo credit — Hervé Bonnaud (1ClicPhoto)

NIACK DE L’ABBAYE 2014

Photo credit — Hervé Bonnaud (1ClicPhoto)

JJ CSI 2* Vlamertinge, Belgium ��7th

PLATINUM

JJ CSI 3* Choczewo, Baltica Tour Grand Prix, Poland ��8th

2014

JJ CSI 3* Choczewo, Baltica Tour, FEI World Ranking ��14th

JJ CSI 3* Oliva 2014, Silver Grand Prix, Valencia, Spain �� 4th

2015 JJ CSI 3* Oliva, Valencia, Spain �� 7th JJ CSI 3* Oliva, Valencia, Spain ��11th JJ CSI 3* Oliva, Valencia, Spain Silver Grand Prix �� 6th JJ CSI 3* Oliva, Valencia, Spain, FEI World Ranking ��12th

RUDOLF Z 2010 JJ 16th Asian Games, Guangzhou, China ��11th

2011 JJ CSI 3* Beervelde, Belgium �� 4

Photo credit — Samle Jait th

2014 JJ CSI 3* Oliva, Valencia, Spain �� 9th JJ CSI 3* Oliva, Valencia, Spain �� 7th

FEDERIKO 2015 JJ 28th South East Asian Games, Singapore �� 8th

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+Life Inspired

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Life Inspired+

ATHOS FENCING

encing is often been viewed as an elite sport, associated with high cost and social status, mostly due to its depiction in the movies with swashbuckling gentlemen! Yet it is actually one of the oldest disciplines to feature in the Olympics and is now regarded as one of the safest combat sports, with participation becoming very much affordable than ever before.

Often referred to as “Physical Chess”, fencing offers the opportunity to develop critical thinking, improve decision-making skills and be creative, as well of course as having to master the physical techniques of handling a weapon, the safety regulations and the basic etiquette of the sport. There are three main disciplines in fencing, namely the foil, theépée and the sabre. Each weapon has its own history and technique in use, with the foil and épée being used in a thrusting motion whilst the sabre (derived from the cavalry sword) is used for slashing and cutting. Competitive fencing takes place on the piste, a 14m long strip where the two combatants face off against each other, wearing protective clothing with a face mask to avoid injury. Traditionally, beginners to this discipline often start with the foil or épée, but it is really up to the student to

choose which weapon they would like to master. The coach normally assesses the ability and character of the pupil, before proposing, which discipline is most suitable — and unlike many combat sports, progress is based on individual achievement, rather than being bounded by a traditional grading system. Plus+ Magazine took the opportunity to catch up with 3 accomplished younger pupils as well as the coaches from Athos Fencing, Brunei’s first fencing school open to the public, where we asked about how they got started and what drives them to succeed.

ABOUT ATHOS FENCING Taking its name from the oldest musketeer in the epic novel ‘The Three Musketeers’, Athos Fencing was co-founded in 2012 by David Chen and Huzaimi Kassim as the first fencing school open to the public in Brunei. David used to be a national fencer in the Singapore team while Huzaimi is still an active member in the Brunei national team. Today, both of them coach on a volunteering basis at Athos, running classes almost 7 days a week, teaching nearly 120 students. For more information, check out www.facebook.com/athosfencing Jun-Jul 2015

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+Life Inspired

Shafiq Shamsul (Brunei, JIS)

David Chen C Y (Singapore)

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Life Inspired+

Muhammad Amran (Singapore, JIS)

Huzaimi Kassim (Brunei)

Finn Nagorcka (Australia, ISB)

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+Life Inspired

Coaches Name

Huzaimi Kassim (Brunei)

Age

Experience

15 years of Fencing, coaching for 5 years

Awards

Silver Medal, Malaysian Fencing Open 2003

fence because I truly love the sport! It has been a lifelong commitment. Fencing has given my life structure and shaped my character. I coach fencing voluntarily because I feel it is important to contribute to the development of our younger athletes. And I sincerely believe fencing is a great way to do this. It is an Olympic sport that instills the core values of respect, solidarity and excellence amongst its athletes.

Favourite quote

Knowing is not enough. We must apply it. Willing is not enough. We must do it. — Bruce Lee

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Life Inspired+

Name

David Chen C Y (Singapore)

Age

Experience

15 years in fencing and coaching, ex-Singapore National team member

started fencing really late (at 16 years old) but it has been nothing less than life changing. For 15 years, I dedicated my time to training and developing young fencers. The irony is, physical rewards (medals) are never my goal, instead, I crave the experience, and the adrenaline rush from every game I play. Coaching has always been my calling, I coach because I believe in giving back to the fencing community. Hopefully I can pass on the values and skills I learned from all my coaches, teammates and everyone who has been part of this crazy journey. Favourite quote

Win with humility, lose with grace

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â&#x20AC;&#x201A;PLUSâ&#x20AC;&#x201A;43

+Life Inspired How did you start in the sport? I wanted to fence because I felt like doing something different; I also heard that my friend Muhammad joined fencing as well. After a few months I started to fence at least once a week and joined the school fencing CCA (Co-curricular activity). Now I fence at Athos for 2 days a week for 2-3 hours on a weekly basis. Can you tell us about the competitions you have been in? I have been in 3 competitions so far. Two competitions were organised in Brunei and my first overseas competition was in Singapore this year. The Brunei competitions were Sukan Kebangsaan Brunei Darussalam (SKBD) in late November 2014 and the Brunei International Open (BIO) this January. They were open competitions, meaning that any age group from any club could compete, and watching the older people fence made me initially nervous and worried. However in Singapore, the age group was under 14, which made me feel much more confident, even though there were a lot more people competing and I eventually managed to

Name

Shafiq Shamsul (Brunei, JIS)

Age

Experience

2 years

Award

Team Bronze in Singapore Minime Fencing Championship 2015

Weapon

Sabre

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achieve a rank of 13 out of 52 individual fencers. We then carried on with the team event, where I was in a team with Muhammad and Finn. We made it to the podium and were awarded with Bronze medals after beating Greendale Secondary and losing to the Thailand team who were eventually the team event winners. As well as competing in Singapore, we hear you had an opportunity to do some training? We stayed in Singapore for a few more days after the competition to join the training sessions at the Singaporean clubs and schools. We learned new techniques and drills from these clubs and managed to spar with most of the members of those clubs to gain experience instead of just sparring with the same people in Athos every week. Joining these sessions has definitely changed my fencing style as I have learned new techniques. Hopefully I can learn new techniques from future overseas competitions.

Life Inspired+

Fencers Name

Muhammad Amran (Singapore, JIS)

Age

Experience

2 years

Award

Team bronze in Singapore Minime Fencing Championship 2015

Weapon

Sabre

What made you want to try fencing in the first place? I found out about Athos Fencing Club when a friend of my mom’s told her about it. I was 12 back then and was pretty excited to start doing this new sport that I’ve seen in countless films and shows. What I learned however was that the fencing seen in Hollywood movies was nothing like it was in real life. Fencing is now a big part of my life as it influences the way I think on and off the piste. How many competitions have you fought in and which was the best? I have only been to 6 competitions, 3 of which were overseas, in KL, Penang and Singapore. The one in KL was quite nostalgic as I had lived there for over 9 years prior to living in Brunei and it was where I had experienced

the vast majority of my childhood. That competition included Malaysia’s only Olympic fencer, Peng Kean Yu, who went on to win the competition and it was great to see such an expert in action. What are your plans for the future? I’m planning to compete at the 2015 Australian Under 15 Cadet Fencing Championships in Sydney this July and have just recently finished my internal examinations at school, which will hopefully open up more opportunities for me to train. I am currently partaking in intense training sessions both mentally and physically, which are equally important in becoming a good fencer. Two years ago, I trained at VRI fencing in Melbourne for a day and met an Olympic epeeist, who has inspired me to one day fence men’s sabre in the Olympics. Jun-Jul 2015

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+Life Inspired

Name

Finn Nagorcka (Australia, ISB)

Age

Experience

1 year

Award

Team Bronze in Singapore Minime Fencing Championship 2015

Weapon

Sabre

What attracted you to fencing initially? I fence because I wanted to do something cool and a bit different from regular sports that are available in Brunei. My older brother Lachlan was fencing for a little while before me and I was inspired to start because of him. I went to some of the sessions at Athos to watch him train and I thought it would be a good sport for me. What’s the best thing about the sport for you? Through fencing I can play in a team and also as an individual in my chosen weapon, which is the sabre. I really enjoy playing with the sabre

because of the handwork involved, which can be quite technical. It’s not only a physical game, but also a game of tactics and trying to predict where my opponent is going to attack. It’s a good work out, not just for my body but my mind as well. How demanding is the training? Our coaches and teammates push us to be better at each session and train hard. The challenge of beating my opponents (including my brother) and improving each time I step on the piste is why I continue to fence. Competing in my first event in Singapore this year has shown me how much more I have to learn but I’m ready to put in the hard work. PHOTOGRAPHER: Jerome Wong

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+Relationship

10 ABSURD FIRST DATE MISTAKES THAT YOU ABSOLUTELY MUST AVOID AT ALL COSTS

irst dates are never easy, especially for us men. You can be so nervous, overcome with butterflies in the stomach, and feel under immense pressure to create a striking first impression on that potentially special lady. A bowl of nervousness with a pinch of stupidity can lead you to make horrendous mistakes on that first date, so here’s our guide to the top 10 silly first date slipups that you must avoid at all costs.

AT 1LOOKING OTHER WOMEN It’s fine to have a wandering eye when you are on the lookout for a potential mate, as that’s how we are biologically programmed. However, that’s one habit you need to break when you are

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actually in the middle of a date with a lady. Your attention should be fixed on her at all times and not diverted if another girl passes by. Women are always alert about other women who can be a distraction for their men.

BEING PREMATURELY AFFECTIONATE

We’re encouraged to be charming and gentle on a first date, but you’d be foolish to ruin it by being too forward too quickly, by using affectionate terms such as “babe”, “love” and “darling”. These sweet sounding words will be of greater use in a later stage of a relationship — using them on the first date can possibly scare her off and make her feel you are a hopeless romantic.

PAYING ATTENTION TO YOUR PHONE The more time you spend looking at your phone, the less time you are paying attention to her. First dates are all about getting to know each other, so that you are no longer strangers. No girl wants to feel their date pays more attention to some gadget than to them. Turn it off and put it away.

BRINGING UP YOUR EX

If you have had a previous relationship, then talking about it is a definite no-no on a first date. Regardless of how strong your feelings (bitter or sweet) are towards your ex, talking about her

+Relationship

serves little purpose in strengthening your bond with the girl you are currently trying to impress. Pay attention to the here and now and never make her feel you making comparisons to a girl from the past.

HAVING A POOR SENSE OF HUMOUR A good sense of humour is undeniably a highly desired trait that a woman looks for in a potential mate. However, getting your humour right can be very tricky with someone you hardly know. If your jokes are lame and stupid, then she may have the most boring hour of her life in that restaurant with you, whereas if your jokes are a little too edgy and crude, then she could think you are an insensitive jerk. Try to find the right balance between funny, goofy and witty.

ACTING FLASH WITH YOUR CASH

There is absolutely nothing wrong with having money, as a matter of fact, girls mostly prefer men who are a little well off, as it demonstrates their future potential as the provider for a family. However, bear in mind that there is a very fine line between being a proud wealthy man and being a thoughtless

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show off. Most women will definitely not appreciate you acting arrogantly filthy rich, more interested in talking about money than her. If you want to boast about your Mercedes, then don’t — save it for a business client. The idea is to win her heart, not buy it.

7BEING RUDE Coming across as insensitive, uncaring and impolite does not make you a “bad ass”, if that’s the kind of person you want to portray yourself as. Being on your best behaviour is imperative on that all-important first date. It is all about presenting your best side to the girl, and giving her something to smile about on her way back home. Bombarding her with rude remarks and ignorant comments isn’t going to get you anywhere.

BEING INDECISIVE

Even though we now live in enlightened times, with more equality between the sexes than ever before; it is still your job as the man in the relationship to lead the way. It is up to you to be creative and confident enough to pitch fun ideas for future outings. If the date goes well and you are not sure about your immediate future plans with her, then she

will simply get the impression that you are disinterested in her.

BEING A SMART ALEC

Even if you are lucky enough to have been the most intelligent guy in your class, that does not give you the right to be act like a know-it-all in front of the girl on the first date. Give her ample time to express her opinions, and don’t overly criticise or make judgements about them, if you want to make a good impression. It is important for you to present yourself as intelligent, but without being intrusive or annoying.

FOR 10 ASKING TOO MUCH Men will always be men and kissing the girl after that initial date is something that goes around in every man’s mind, if everything has gone well. It’s okay to fantasize about that first kiss with that special lady, but don’t make the girl feel as if you are desperate for that first demonstration of physical affection. Don’t try to force the situation — go with the flow and let her dictate what she feels comfortable with. If that first date goes well, a woman may look back and see it as the day when her life changed forever. If you are really into her, make sure that you leave no stone unturned in making her feel special and who knows where it could lead…

Supported by the Ministry of Health Supported by the Ministry of Culture, Youth and Sports

Sadiqin Misir joins Plus+

Anna Thien joins Plus+ Magazine

(The ﬁrst to jump onboard, not knowing where it would eventually end up)

(And dedicates most of her time in nurturing the growth of Plus+ Magazine)

Shanice Lim contributes to Plus+ Magazine (Her experience in multimedia and corporate communications aided the company in terms of branding and communication)

Plus+ Launch Issue

Planning for Plus+ Magazine

(Featuring Cover Star Wu Chun, the national idol and a visionary in the ﬁtness industry)

(Nexploit Services is appointed publisher of Plus+ Magazine, with just one project manager and one designer initially)

Start of Plus+ Magazine

Devin Koh contributes to Plus+ Magazine (A talented photographer who assists Plus+ Magazine for our 2nd issue featuring Liyana)

Shelley Busque contributes to Plus+ Magazine

(Shelley loves to write about life and health. She continues to write for Plus+ Magazine as a contributor until today)

Magazines printed Readerships per month Social Media followers A special thanks to all our advertisers for making this possible:

Products Vitagen (Modern Diary (B) Sdn Bhd) Carousel High Performance Nutrition

Automotive Mercedes-Benz (Jati Transport Sdn Bhd) Porsche (QAF EuroKars Sdn Bhd) Toyota (NBT Sdn Bhd) Volkswagen (Maju Motors Sdn Bhd) Chevrolet (GHK Motors Sdn Bhd) DAHA (GHK Motors Sdn Bhd)

Lifestyle

Plus+ Anniversary Issue (Featuring Cover Star Pg Nasir, Brunei’s ﬁrst professional equestrian. Featuring Noven Elejorde, Brian Wong, Aji Puteh and Yuri Bongalos on Transformation of Fitness. Featuring David Chen C Y, Huzaimi Kassim, Shaﬁq Shamsul, Muhammad Amran and Finn Nagorcka on Athos Fencing.)

Wendy Bodyline Nails and Wax

Gadgets Casio (Chong Eng Han Watch Dealer) MobileOne

(Featuring Cover Star Kevin Lo, Brunei’s very own lawyer turned acting star Featuring Mardi Hedus, Zainal Bostaman, Yazakka Yamin & Erwan Mugit, Brunei’s male entrants for WCOPA 2015 Workout Instructor, James Marc Malgapo sharing “The MaTRX Workout” – an introduction to the total resistance exercise workout)

Sarah Powdrill Guest Writer of Plus+ Magazine

Baiduri Bank Berhad StarLodge Hotel Telekom Brunei Berhad Progresif Cellular Sdn Bhd Royal Brunei Airlines Taib Insurance Shell Gleneagles JPMC Fitness Zone Expression Music

Beauty & Grooming

Plus+ Men’s April Issue

(Her article on “9 reasons why you are not losing weight” made it on Plus+ Women’s May Issue.)

Plus+ Women’s May Issue (Featuring Cover Star Hjh Hazlinah, Royal Brunei’s leading female aircraﬅ engineer. Featuring Michelle Tan, Kala , Nadia Halin Amy Cheong, Ainul Marzuki, Sarah Jane Ward & Shannon Osman, Brunei’s female entrants for WCOPA 2015 Workout Instructor, Del Alfaro sharing “Honey, I shrunk the fats!” – an easy at home workout guide for busy moms)

Plus+ July Issue (Featuring Cover Star Liyana Yus, Brunei’s youngest international movie star)

Plus+ September Issue

Jerome Wong joins Plus+ Magazine

(Featuring Cover Star Shian Li Chiam, a 15 year old with a great passion for music. Featuring Siti Kamaluddin, the director behind “Yasmine: The Movie”)

(A renowned photographer in Brunei, he becomes the man behind all the cover shots)

Plus+ August Issue (Featuring Cover Star Khairul Azim, a talented yoga enthusiast who always pushes his limits) Featuring Ahmad Haji Mangsor, the Silver medalist that comes in 2nd at the Food and Hotel Asia 2014 Culinary Challenge)

Plus+ October Issue (Featuring Cover Star Alim Roslan, the rising calisthenics star of Brunei)

Andreea M Joins Plus+ Magazine (Her talents and expertise in the health ﬁeld makes her a regular writer on various health articles for Plus+ Magazine.)

Amy G joins as Guest Writer of Plus+ Magazine (Known for her talent in bridal makeup, she joins Plus+ to share her passion and knowledge in achieving that perfect look)

Hip and Healthy join as Guest Writers

Lily Bong Guest Writer of Plus+ Magazine

(Hip and Healthy joins Plus+ Magazine and share their healthy eating articles starting from the September Issue)

(Multi skilled in photography, makeup and event planning, assists Plus+ on photo shoots and marketing)

Plus+ November Issue (Featuring Cover Star Lisa Ahmad, covering the creative arts scene in Brunei. Featuring Jacqueline Teo, a cancer survivor and marathon runner)

Plus+ December Issue (Featuring Cover Star Toon Siew, Brunei’s very own surﬁng star Featuring Asari Rashid, the 1st Bruneian to complete the Polar marathon challenge Featuring the Nomadic Lion, as he makes his walk for peace across Borneo)

Simon Keller joins Plus+ Magazine (As Editor-At-Large, bringing his experience and knowledge from the UK)

Helen o Brien Guest Writer of Plus+ Magazine (Contributing an article on Philippa Morris, that will appear in Plus+ Women’s January Issue.)

Azhar Liew Guest Writer of Plus+ Magazine Plus+ Men’s February Issue

(Azhar joins the team and conducted interviews and guest writing for the next couple of issues)

(Featuring Cover Star Yong Kem Sin, the art of wild bird photography Featuring Muhammad Shavez Cheema, on a mission to save Brunei’s wildlife Workout Instructor, Ramon Rapi Jr. sharing “The Superman” – Body weight training workout)

Plus+ Magazine begins new format for 2015 (Alternating bi-monthly with Male and Female dedicated issues)

Plus+ Women’s March Issue (Featuring Cover Star Eden Chiam, showcasing Brunei’s youngest artistic and creative talent. Featuring Koh Yun C. Mastering the art of Wushu at the age of 12 Featuring Zoe Chan, swimming, performing and calligraphy all at the age of 8

Julie joins Plus+ Magazine

Plus+ Women’s January Issue (Featuring Cover Star Nora Abdul Rahman, yoga learner turned teacher. Featuring Del Alfaro, a gym instructor by day, trainer by night and full time mother. Featuring Philippa Morris. The rise of a running coach, ﬁtness instructor and CrossFit athlete

(As project coordinator, managing the content and placement of the magazine, plus a scouting for talented Bruneian individuals)

Joanna Kwan Guest Writer of Plus+ Magazine (Her passion to write and interview leads her to write a few articles in the upcoming issues of Plus+ magazine)

Oleh M joins Plus+ Magazine (Talented graphic designer at work.)

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