Plus men's oct nov issue by Plus Magazine

E SU IS ’S EN M Oct–Nov 2015

MEET BRUNEI’S FIRST

Movember,

Men’s Health awareness month!

ULTRAMAN CHALLENGER

AHMAD FATHI JUNAIDI INSIDER SCOOP

The Darren Chai Workout

Get ripped the Functional way

Secrets to building that

Muscle! The 6 Fat Loss Myths…

DARREN

CHAI

THE MAN BEHIND HYBRID MOVEMENTS USD $3.99 GBP £3.49 BND $5.00 BRUNEI EDITION

New findings show the opposite

PLUS+ EXCLUSIVE INTERVIEW:

Oct–Nov 2015

+Content

+Life Inspired 27 “The Beast of Hybrid” 34 The Darren Chai Hybrid Movement (PART 1) 40 “Ultraman Brunei and his story so far” Ahmad Fathi Bin Dato Paduka Hj Junaidi 42 “Tomorrow will always be a better day”

34 +Fitness

6 WHAT THE BRAIN LOOKS LIKE DURING CREATIVE WORK THE NEUROSCIENCE OF CREATIVITY

18 Mio

9 Understanding What Movember Is Really All About

23 5 Powerful Muscle Building Hacks

12 Skin Cancer in Men 14 Ischaemic Heart Disease (IHD) in Asian Men

2 PLUS Oct–Nov 2015

20 Soleus 21 Timex

49 Justice League Run Brunei

+Relationship 54 7 Things to consider before moving in together

+Health

19 Polar

+Event

44 Ripping up the Rules of Fat Loss Make sure that you are ready before TAKING THIS ROAD

+Publisher Info

Dear readers,

ctober is widely known for breast cancer awareness and much is done to promote awareness for this. So this month we would like to welcome you to an issue that brings your attention to common health issues for men and what you can do to spread the word and help prevent them in both yourself and others. Our fitness section this month contains lots of helpful tips on how to effectively build muscle with regards to what you should eat and how you should exercise. We also look at the common myths surrounding fat loss to help you break those bad habits and start your path to a leaner, healthier you! In our health section, we delve into how our brains work during bouts of creativity and learn about Movember and what it’s really all about. Continuing on with the theme, we also provide crucial information on Ischaemic Heart Disease and skin cancer. Both conditions have a higher incidence in men and we discuss the reason for this, the risk factors, the methods

+Publisher Nexploit Services +Editor-At-Large Simon Keller +Talent Editor Elizabeth Sim +Senior Copy Editor Mohd Aslan Abdullah +Proof Reader Monica Lim +Marketing and Digital Content Nursadiqin Misir

of prevention and screening that can be done. This month, we are excited to introduce you to three remarkable men. Our cover features the young, truly inspiring and all-round athlete Darren Chai; the pioneer of Hybrid Movement. Join us as we find out what Hybrid Movement is, his journey and his future plans. We also meet Roland Cheng, a cancer survivor and we learn about his courageous battle, ultimate triumph and newfound appreciation for life. Last but not least, we talk to Ahmad Fathi bin Dato Paduka Hj Junaidi, Brunei’s very own Ultraman and a force to be reckoned with. Read about his outstanding track record, how he got to where he is now and his practical advice. Don’t forget you can follow us for the latest updates @PlusBrunei on Facebook and Instagram, where we post behind the scenes photos and sneak peeks of upcoming features. Many thanks and happy reading, Simon Keller & the Plus Team

+Graphic Designer Anna Thien Oleh Melnyk John M. Rey

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

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+Photographer Jerome Wong +Featuring Darren Chai Roland Cheng Ahmad Fathi Junaidi +Contributors King Seh Horng Joanna Kwan Shelley Ann Busque Julie Anna Aziz

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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+Supported by:

Plus Brunei

+Health

WHAT THE

LOOKS LIKE

DURING CREATIVE WORK THE NEUROSCIENCE OF CREATIVITY

hroughout modern history, several myths in regard to the brain have been spread by society. The idea that we only use 10% of our brain has long been debunked and nowadays neuroscientists such as Jeremy Gray and psychologists such as Darya L. Zabelina refute the theory that the right hemisphere is responsible for creative work while the left side is wired for scientific work. According to Dr. Gray’s research, the creative process involves the whole brain. If you’ve ever wondered what it looks like during creative work, then this article will provide you a quick, easy-to-follow introduction into the anatomy of creativity.

EVERYTHING INSIDE YOUR BRAIN IS CONNECTED

THE EXECUTIVE ATTENTION NETWORK

The human brain is a vast network of more than 86 billion cells (neurons) connected through synapses. Different regions of the brain fire up and work together in networks each time you put the mind to work, whether to read a book, write a report, or create art.

The executive attention network lights up when you perform a task that requires your full attention. When you prepare a public speech or read an engaging book, your brain recruits the executive attention network in order to block out any distractions. This is why you manage to feel “in the zone” and concentrate exclusively on your task at hand.

In the process of creative cognition, three major networks are involved: the executive attention network, the imagination network, and the salience network.

In terms of brain architecture, executive attention is the result of the lateral regions of the prefrontal cortex communicating with the posterior regions of the parietal lobe.

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In a recent study conducted at the University of New Mexico, Ph.D. neuropsychologist Rex Jung suggests that the executive attention might, in fact, behave like an inhibitor of the creative work, triggering our inner critic instead and making it difficult for the mind to bounce freely from one creative idea to another.

THE IMAGINATION NETWORK Jung’s research indicates that in order to work successfully on a creative project and not get stuck in details, artists have to loosen their associations, allowing the

Health+ mind to roam free. This is how interpretive dancers manage to perform or why rappers are capable of engaging in freestyle rapping or improvisations. That is when the imagination network lights up in the brain. It is the part of the brain responsible for constructing dynamic mental simulations based on our personal past experiences (memories), based on our surroundings, including other people. For instance, if you’ve ever been at a job interview and tried to guess what your interviewer was thinking, you relied on the imagination network for it. If you have ever tried to imagine what a fictional character would look like, based on his or her written description, you have also used your imaginative neurons.

Ph.D. neuropsychologist Rex Jung

ACCORDING TO NEUROSCIENCE, PRODUCING NEW IDEAS IS A FULL PROCESS. IT RELIES ON PREVIOUS KNOWLEDGE AND EXPERIENCES, MERGING THESE TWO INTO NEW CONSTRUCTIONS (OR NEW IDEAS). THIS IS WHY READING IS CONSIDERED A KEY ELEMENT IN BUILDING UP KNOWLEDGE.

From an anatomical standpoint, our imagination centers are located deep inside the prefrontal cortex and temporal lobe. When you try to imagine things, these neurons communicate with neurons from various regions of the parietal cortex. However, in order to get the executive network to interact with the imagination network, the brain relies on the salience network.

THE SALIENCE NETWORK The salience network monitors both the outside world and the internal flow of our thoughts and assigns responsibility to the information most capable of solving a problem at hand. It is, if you wish, our internal project manager in regard to cognitive processes. Neuroscientist Jeremy Gray suggests that the salience network is a great tool to

Jeremy Gray, Neuroscientist

determine whether someone is a problem solver or a creative thinker. People who rely heavily on the executive network tend to be more realistic and capable of focusing on a problem until they find a solution. Those who rely more on the imagination network tend to have a more artistic nature find it harder to focus on the task at hand and tend to romanticize on the nature of the problem instead of solving it. However, both personality traits are important to build productive lives and societies. The salience network involves the dorsal anterior cingulate cortices and the anterior insular. Although there is some truth in the left brain/right brain theory, the language processing neurons are located in the left hemisphere For example, it is important to know that when it comes to creative work, the whole brain is involved. On whichever parts of it you choose to rely when producing creative work is entirely dependent on your personal knowledge and experience.

DID YOU KNOW? Ever wonder why suddenly when you go to sleep you get the best, most creative ideas? This is the result of the executive attention centers going into rest mode, loosening your self-criticism abilities. In contrast, when you wake up in the morning, the executive attention is fresh, while the creative side of your brain needs coffee to recharge.

PLUS 7

Oct–Nov 2015

Health+

UNDERSTANDING

WHAT MOVEMBER IS REALLY ALL ABOUT PLUS 9

Oct–Nov 2015

+Health

ou’ve probably seen it on TV or heard about the trend, but you may have never really understood. The month normally known as November has evolved into Movember, and it’s building momentum and doing great things. It is in this month that men are growing mustaches and facial hair, but for a very good cause. If you want to know more and really understand what it’s all about, then it’s time to get educated on Movember and why this one month, movement, and organization is doing such great things for men’s health overall. This evolved out of the fact that October turned into women’s breast cancer awareness month. There was a great deal of attention put on educating women about self breast exams, how to get the help they need, and ultimately to try to find and fund a real cure. This one-month has become so much to women everywhere, and it has highlighted the problem of breast cancer in hopes of trying to make it a thing of the past. Out of this very positive movement and

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thought came the idea that men may need a bit of awareness too.

medical attention that they need, this movement works to educate and provide a proactive basis.

MEN’S HEALTH ISSUES ARE FINALLY BEING BROUGHT INTO THE SPOTLIGHT AND THAT’S GREAT

Men can not only be familiarized with these types of cancer which are very common, but they may even participate in helping to build awareness and raise funds for prevention and treatment. Let’s take a look at how this all works and how truly beneficial it can be.

It may not necessarily be talked about as much, but there is a need to build awareness around men’s health issues. When it came to Movember, this was intended to build awareness around very common types of cancer in men, specifically testicular and prostate, which are occurring more and more often. Men often don’t realize that there are ways to prevent this and that there are important ways to get tested for it, and ultimately this knowledge and education may help to save men who may otherwise struggle with a preventable health problem. There are some important things to recognize about this movement, as it is doing wonderful things for men’s health in general. As many men are often their own worst enemy when it comes to getting the

UNDERSTANDING THE BASICS AND HELPING MEN EVERYWHERE Yes Movember is an actual movement, and that is often misunderstood. Here’s how it all works and why it’s such an important part of helping men to stay healthy now and in the long term as well. © ©The term “Movember” came about from the Australian slang for moustache. The idea was initially to grow a mustache and then you could help to raise money for awareness, education, and finding a cure for testicular and prostate cancers. This is therefore a global issue that started with a focus on

Health+ growing mustaches by men to build visibility around the cause. © © Men are supposed to grow out their facial hair and ask for donations or pledges to help them to go the entire 30 days of November. Men are obviously the ones growing their beards and mustaches, and women can help to support them financially and otherwise. This is all facilitated through a website and a very visible way of tracking funds raised. © © The money raised will help to universally educate men about the importance of prostate exams and other such proactive medical measures. Men over the age of 40 should be getting these exams annually, but without the education and knowledge of this many men are missing out on this important step towards better health. © © Movember works in the way that it is a very visible reminder of these very common types of cancers in men when you see the man’s increased facial hair.. People will then donate, and it is hopeful that someday a cure may be found for them. Building awareness is key, and hopefully this will affect fewer men. As Movember is fast approaching, so too is the increased attention put on getting men the medical care that they need. Getting into the habit of getting an annual prostate exam is one important proactive step. Beyond that it is also about helping men to be more aware of their health and in tune with their bodies. As the Movember movement continues to get attention and build momentum, hopefully this will take off and be a wonderful way to help men everywhere.

THERE IS GREAT HOPE FOR THE FUTURE FOR MEN’S HEALTH ISSUES Something as simple as awareness and proactive health measures may save men from a health problem such as prostate cancer. If all it takes is going 30 days without shaving and having a support network to fund that, then it’s well worth the investment. Men everywhere can benefit from being part of Movember and changing the way that men’s health issues are handled moving forward—knowledge is power and now we can help men to work towards prevention which is always a wonderful thing!

PLUS 11

Oct–Nov 2015

+Health

SKIN CANCER IN MEN

id you know that skin cancer is one of the common types of cancer? As a matter of fact, skin cancer is the number six cause of cancer death in America. In the Asian region, increased incidence rates have been reported but the results are skewed towards the Pacific rim, like Japan and Singapore since many third and second world countries in the continent do not have the capac-

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ity to establish uniform registries for skin cancers due to associated costs and logistical considerations. In a study conducted in 2009 by Kim et. al., they stated that it is a misconception that Asians have a relative skin protection against skin cancer because of their skin type. This is not true because solar UV exposure plays an important role in getting skin cancer and over

the last 20 years, the total ozone layer has decreased, leading to an increased exposure to UVB radiation. Furthermore, molecular and genetic components at play may also make certain Asian skin more susceptible to skin cancer. Skin cancer is more common in men than in women. This is not surprising given the fact that most skin care ads are targeting women

Did you know that Asians are also likely to get skin cancer? Yes, this is all due to the decreasing ozone layer, genetics and more. Check out these skin cancer facts now!

and not men. What is also frightening is that skin cancer in men is not restricted to a certain age group. Reports record that men as early as 20 to 34 years of age have contracted skin cancer and deaths of men due to skin cancer within this age group have also been recorded.

WHAT IS SKIN CANCER? To understand skin cancer, let us first define what cancer is. A normal cell grows, divides to create new cells, and then die in a pre-determined manner. In a cancer cell, instead of growing normally, they grow abnormally and instead of dying a natural death because of their imperfections, they multiply and create new and more of the same abnormal cells—just as they are. This is how tumours are formed. There are also cases where the abnormal cells invade other tissues (metastasize) — this is not part of a normal

Melanoma skin cancer is more uncommon than non-melanoma skin cancers; however it is the deadlier of the two. Although melanoma skin cancer is mostly treatable when diagnosed at an early stage, if not caught early it can spread to other parts of the body and this is what makes it deadly.

cell’s characteristics. Once these cells have multiplied out of control and invaded other tissues, they are now known as cancer cells. There are basically two types of skin cancer, the non-melanoma skin cancer and the melanoma skin cancer. The non-melanoma skin cancer is further divided into two, the squamous and basal skin cancers. Majority of skin cancers are either basal or squamous. But, since the non-melanoma skin cancer rarely metastasize, this makes them less terrifying. The non-melanoma skin cancer commonly develops from basal and/or squamous cells found in our skin tissues. On the other hand is the melanoma skin cancer which is also

known as cutaneous melanoma and malignant melanoma. It originates from an abnormality in melanocytes which is a type of skin cell that produces melanin or a pigment in the skin that gives it a brown or tan hue. In men, melanomas tend to form on the back and the chest and this is especially true for white males. Melanomas do develop under the nails, soles of the feet, and palms of the hand which is a common occurrence for the darker skinned races.

RISK FACTORS FOR MELANOMA The real cause for getting melanoma skin cancer is still not clear; however research has shown that there are various factors that increase a man’s likelihood of getting this disease and these are: ©© Ultraviolet (UV) Light Exposure — The main source of UV light is, of course, sunlight but sun lamps and tanning beds also emit UV light. Studies have shown that UV light has the most destructive effect on the skin by damaging the skin cell’s DNA. ©© Xeroderma pigmentosum (XP) — XP is a disease that is inherited and rare. People with this disease are more prone to getting melanomas because of the skin cell’s inability to mend the damage to its DNA. ©© Gender, Specifically Males — statistics have shown that men are more likely to get melanoma and the risk for acquiring the disease goes up when men reach the age of 45. ©© Weakened Immunity — individuals who have weak immune systems, whether due to medical treatments or disease are at higher risk of getting melanoma or other skin cancers. ©© Personal History of Skin Cancers — if you are suffering or have suffered from melanoma before, you have a 5% chance of getting the disease again. This is also true if you have non-melanoma skin cancer.

Health+ ©© Family History of Melanoma — if a child, sister, brother or parent has melanoma, then you are at an increased risk for melanoma too. ©© Light Hair, Freckling, and Fair Skin — as we have mentioned earlier, the risk for melanoma is higher for white males than for African Americans. So, if you are a white male, have fair skin that burns or freckles easily, have green or blue eyes, or blond or red hair then your chances of acquiring melanoma is high. ©© Moles — All moles are medically known as non-cancerous pigmented tumors and the majority of them do not cause any problems. However, an individual who has a lot of moles has a higher chance of developing melanoma.

PREVENTING SKIN CANCER One sad fact remains, that not all melanomas can be prevented. However, there are ways to lower your risk of getting other skin cancers and some melanomas. Since we know that one of the risks for melanomas and other skin cancers is exposure to UV light, then it is only logical to avoid exposure to it. Avoid sunlamps and tanning beds. When outside, practice sun safety like using UV protection sunglasses, wearing a hat, using sunscreen, and even something as basic as using a shirt. Also seek shady spots as much as possible when outdoors. And lastly, aside from avoiding UV light, do keep an eye on your existing moles and their growth, any abnormal ones, and watch out for any new moles. Have them looked at by a doctor because early melanoma detection might mean that an effective cure is attainable.

DID YOU KNOW? Men are not biologically more susceptible to skin cancer than women. The problem can be traced to three reasons: one, men engage in fewer visits to their doctor; two, men are more likely to be involved in activities out in the sun; and three, men are less likely to use sunscreen or other sun safety measures.

PLUS 13

Oct–Nov 2015

+Health

ISCHAEMIC HEART DISEASE (IHD) IN ASIAN MEN

Did you know that this group of factors: elevated insulin and triglyceride, central obesity, and glucose intolerance, shared by many Asian ethnicities, increases the risk of Asian males for IHD?

o what is ischaemic heart disease (IHD)? Ischemia or ischaemia is a disorder of the flow of blood to various parts of the body, where there is a reduction in blood flow that results to low oxygen transport. Now, on a more specific scale, IHD is a cardiac issue due to the narrowing of the heart’s arteries whereby less oxygen and blood goes to the muscles of the heart. This condition is also known as coronary heart disease (CHD) and coronary artery disease. This health issue can progress to a heart attack and even death if not properly addressed. With ischemia, angina pectoris is a common symptom which is also known as chest discomfort or pain. According to studies conducted, it has been reported that South Asian men have a 50% higher chance of having IHD compared to the general population. Furthermore, within the South Asian ethnic groups, the Bangladeshis have the highest frequency for the disease, followed by the Pakistanis, Indians, and other South Asian ethnicities. 

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+Health The occurrence of both stroke and IHD is also much greater in men than in women. And lastly, in a statistics report published by the American Heart Association, it was printed that in 2009 alone there were 16,419 deaths among Pacific Islanders and Asians due to myocardial infarction, coronary heart disease, and cardiovascular disease—all related to IHD.

GETTING TO KNOW CORONARY ARTERY DISEASE (CAD) & CORONARY HEART DISEASE (CHD) These two terms, CAD and CHD, are commonly used interchangeably. But, the real thing is CAD happens before a person gets CHD. Plaque builds up within the coronary arteries, thereby restricting the flow of blood—this condition, as mentioned earlier, is also known as ischemia. And the result of CAD is CHD, where there is a buildup of plaque in the heart and can ultimately cause a heart attack and even death. CAD can begin as early as the childhood years. In most people, evidence has shown that plaques formed during the teenage years stay with us for life. That’s why it is believed that if preventive measures against CAD can be carried out during the early years of life, it will bring a lifetime of benefits to an individual. However, adults can also delay the progression of CAD and not let it develop into CHD through healthy lifestyles. Individuals achieving a healthy lifestyle that includes plenty of physical activity, weight management, and good nutrition can delay the effects of CAD.

THE RISK FACTORS FOR CORONARY HEART DISEASE There are several factors that place certain people at risk for CHD, and they are: © ©Nutrition and Diet — The type of food and the amount of food you eat can affect your weight, the development of diabetes, blood pressure, and cholesterol—all of which are high risk for developing CHD.

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© © Alcohol — drinking too much alcohol increases your triglycerides and blood pressure, and creates irregular heartbeats. Alcohol in moderation on the other hand, does provide a cardio-protective effect, but alcohol must be limited to no more than 2 drinks a day for men. © © Stress — stress can affect the lifestyle of a person and increases the risk for CHD. For instance, to combat a stressful lifestyle, an individual may turn to smoking or overeating which increases their risk for CHD. © © Diabetes Mellitus (DM) — it is a well-known fact that diabetes mellitus is more prevalent in South Asians and this increases their risk for developing CHD. If DM is not properly controlled, the risk for stroke and heart disease is much higher. © © Being Overweight and Obese — excess body fat around the waist and excess fat in general makes an invidivual highly susceptible to developing stroke and CHD © © Physical Inactivity — having an inactive lifestyle elevates your risk for CHD because physical activity can help control blood pressure, weight, blood glucose levels, and cholesterol—all of which are risk factors for acquiring CHD. © © High Blood Pressure — Being hypertensive causes the heart muscles to become stiffer and to thicken due to the increased workload, thus increasing your risk for CHD. © © High Blood Cholesterol — your blood cholesterol profile, if not normal and if triglycerides and bad cholesterol (LDL) are high, increases your risk for CHD. Likewise, if your good cholesterol (HDL) is low, you are also at risk. © © Smoking — Cigarette smoking is a powerful independent risk factor for sudden cardiac death in individuals who already have CHD and the risk of developing CHD if you are a smoker is higher than those who do not smoke. © © Race and Heredity — Asians are at high risk for CHD because of the high rates of diabetes and obesity.

Kids of parents with CHD are also at high risk for developing the same disease. © © Male — men are more prone to heart attacks than women and as a matter of fact, men can have heart attacks even at an early age.

PREVENTION IS BETTER THAN CURE There are several risk factors of CHD that are non-preventable because of their nature. For example, an individual cannot change his race, genes, or gender—thus, these are predisposing factors of CHD that cannot be helped. However, the rest of the risk factors mentioned above can be modified in order to delay the progression of CAD and even to prevent CAD in younger generations. Furthermore, prevention of CAD and CHD is a life-long approach and therefore lifestyle changes needs to be adhered to for the rest of your life. So here are the ways that you can turn your risk factors into your favour: © ©Manage your stress so you can improve your health. © ©Stop smoking. © © Maintain a healthy weight — this would mean eating the right kinds of food in the right amounts. Additionally, maintain an active lifestyle to help you control your weight. © © Diet — have a low salt and low sugar diet to control hypertension and diabetes respectively. Include high fiber foods which help in lowering LDL cholesterol. Eat fats high in omega-3 fatty acids which reduce your risk for a heart attack. Also, avoid or limit consumption of trans and saturated fats which increases LDL cholesterol.

DID YOU KNOW? There are cases where lifestyle changes are not enough to control your CHD factors like cholesterol and blood pressures. You can confer with your doctor for medications that can prevent blood clots, lower your sugar level, blood pressure, and/or LDL cholesterol.

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+Fitness

MIO

THE ORIGINATORS OF THE STRAPLESS HEART RATE MONITOR, MIO MIGHT BE ONE OF THE NEWER BRANDS ON THE BLOCK, BUT IT IS NOT SHORT ON EXCITING INNOVATIONS.

FUSE

The minimalist Mio Fuse packs plenty into a small wrist strap. The patented continuous heart rate monitoring sensor allows it to track heart rate without a cumbersome chest strap and it also will record pace, steps, and progress toward your goal to provide you with a comprehensive look at your exertion levels. The multi-color LED display changes according to your heart rate, so that you can see in which zone you are training with a quick glance. When not in training mode, the device functions as an activity tracker and watch. It is waterproof to depths of up to 30 meters and the Lithium Polymer battery is recharged via a USB cable for convenience.

ALPHA 2 The second-generation alpha evolved from the original, which was one of the originators of the strapless heart rate monitoring approach. Sensors on the back of the watch measure your heart rate directly from the back of your wrist, so that you do not have to wear a sensor on your chest. Bluetooth Smart 4.0 connectivity allows the alpha 2 to pair with a range of smartphone apps, including the Mio GO. A six color LED display indicates in what heart rate zone you are currently and the display is visible at a glance. The device can store up to 25 hours’ of training data in its internal memory and is recharged via a USB interface.

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Fitness+

POLAR

THE FINNISH HEART RATE MONITOR SPECIALIST CONTINUES TO RE-INVENT ITSELF FOR THE CURRENT GENERATION, AND HAS A PRODUCT RANGE THAT STRETCHES ACROSS THE SPECTRUM, WITH SOMETHING FOR RUNNERS OF EVERY CALIBER AND INTEREST.

M400 The compact M400 is a mid-range runner’s watch that punches above its weight. It features various activity tracker modes and when paired with the Bluetooth smart heart rate sensor will allow you to get the best out every session. The M400’s smart coach function is great at taking the guess work out of training. You can specify training types and goals then begin your daily effort, with the watch giving you a countdown on the distances still to go. Detailed interval workouts can be set with Polar’s Flow software and downloaded into the M400 for customizable workouts.

LOOP It helps to think of the Polar loop as a hot-rodded activity tracker. While most other units available now can only roughly measure the number of steps you take a day, the number of hours your sleep a night, and estimate the amount of calories burned, the Loop does all that and also can be connected to Polar’s Bluetooth-enabled heart rate strap. When used as a heart rate monitor, the loop is not capable of starting and stopping the session like the more sophisticated units, but it does give you real-time readout of your heartbeat as long as it’s all synced.

V800 The powerhouse of Polar’s current line-up, the V800 is packed with every function that you can imagine. The GPS-enabled watch is designed primarily for runners, although the dedicated multi-sport function also makes it useful as a triathlete’s training watch. An internal barometric sensor and magnetic compass, along with the ability to be paired with a shoe cadence pod lets the V800 be adapted to any situation. In day-to-day mode, the battery is good for around 30 days per charge, and even with all functions active, you can expect to get around 13 hours of usage time.

PLUS 19

Oct–Nov 2015

+Fitness

SOLEUS

WITH A NEW ACTIVITY TRACKER AND FURTHER REFINEMENT TO ITS PULSE GPS HEART RATE MONITOR RANGE, AMERICAN BRAND, SOLEUS APPEARS TO HAVE FOUND THE RIGHT BLEND OF FIT AND FUNCTION FOR ITS RUNNING WATCH RANGE.

RISE The new Soleus Rise is a Bluetooth smart-enabled fitness band that is more than just a glorified pedometer. It pairs with the dedicated Soleus Go! Apps on your smartphone for detailed settings and can also be used to track your speed and distance. Further, it has a dedicated workout mode that lets you set your own training duration,

PULSE GPS BLUETOOTH The feature-packed Pulse GPS has just been updated with Bluetooth connectivity. One of the original strapless heart rate monitors, the pulse GPS uses a light sensor and two high intensity LEDs in the watch strap to read your pulse while on the go. The only point of consideration is that you have to wear the watch reasonably snug, and then it’s all good to go. A large backlit display screen makes it easy to read the watch when you’re running hard, and three lines of customizable data lets you access more information at a glance. You can set up to six interval timers at once to track your pace. Storing and uploading training data is done through a USB cable, so that you can compare and review your performance on your computer. The addition of Bluetooth now also allows the device to communicate wirelessly with your smartphone for even faster data uploads.

20 PLUS Oct–Nov 2015

speed, and distance. The unit will buzz to let you know if you’ve fallen out of the speed zone that you’ve set, and can be set to play a short melody to let you know that you’ve achieved the goals you set. Even if you do not sync it to your smartphone immediately, the rise has an internal memory with the capacity to store up to 10 files of tracked data. The band uses a very bright and energy efficient OLED display for visibility under any lighting condition, and has fast response times. A highly accurate3D accelerometer tracks your movement, and a plus point is that the silicon band comes in four different colors to suit your style

Fitness+

TIMEX

AS ONE OF THE LONGSTANDING FAVORITES OF THE RUNNING AND TRIATHLON COMMUNITY, TIMEX CONTINUES TO BUILD ON ITS LEGACY WITH THE SECOND-GENERATION RUN TRAINER, FULLY EQUIPPED WITH GPS AND HEART-RATE MONITORING FUNCTIONS.

IRONMAN RUN TRAINER 2.0 Designed by runners for runners, the Run Trainer 2.0 packs a high-resolution display and intuitive easy-to-use interface into a lightweight and durable package. With 50-meter water resistance, vibrating pace, and hydration alerts. Along with interval timers, it has all the functions that allows you to chart your training and ensure that you are operating at optimal efficiency.

technology for chest and foot pod sensors to provide heart rate and indoor/cadence-based training data for runners looking to improve their performance.

competitors, if you just use it as a watch with GPS and heart-rate sensors disabled, it’s good for a few weeks before requiring a recharge.

Like the previous-generation Run Trainer, the 2.0 recharges via a USB cable and, with all major functions activated, it is good for about eight hours of continuous use. Though, like its

While the foot pod is a separately available accessory, the heart rate sensor is included in the package, allowing you to quickly plug in and go right out of the box.

The screen has a backlight for easy reading when running at night, and an added bonus is the fact that the display is reversible, meaning that you can choose either white text on a black background or vice versa. After the run, an easy-sync with your PC or Mac allows you to review maps, graphs, and charts, so you can savor your accomplishments. Like other Timex downloadable products, the Run Trainer 2.0 is customizable and updateable via a computer for all settings. It is compatible with various running apps, like TrainingPeaks and MapMyFitness.com, among others. It utilizes the dependable ANT+wireless

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Oct–Nov 2015

Fitness+

MUSCLE BUILDING W

e all want to build more muscle in less time. Every guy hits a point in his workouts when it seems like the muscle

building has hit a screeching halt and he are stuck in the dreaded “plateau.”

to stimulate new muscle gains and help you burst through any plateau.

This article is going to give you 5 powerful muscle-building hacks

Remember that the definition of insanity is repeating the same thing

over and over again and expecting different results. Let’s take an adventure outside the box and dive into 5 powerful muscle-building hacks.

MUSCLE BUILDING HACK #1: 3-HOUR INSULIN SPIKE If you are going into the gym and breaking down your muscles with the most effective training regimens (and if you’re not, make sure you check out Tips 3, 4, and 5) — you are creating the demand in your body to grow bigger and stronger. Contrary to common knowledge, insulin is actually the most anabolic hormone in your body following a workout. Insulin will shuttle amino acids from the proteins into your cells and initiate protein synthesis. The combination of simple carbohydrates and protein following a resistance training workout is the most effective way to recover properly and build lean muscle mass. While many guys looking to build lean muscle mass get a quick insulin spike with their fast digesting protein shake following a workout, you can enhance your results with a carbohydrate addition to your shake and a powerful post-workout meal. For maximum muscle gain, you should actually have a 2:1 ratio of fast digesting carbs to protein following a workout. Throw some dextrose or maltodextrin into your protein shake following a workout instantly to put your body into an anabolic muscle-building state. To elongate this muscle-building state, you should also have a post-workout meal that consists of some high-quality simple carbohydrates. Some of the best choices are starchy carbohydrates, such as white rice and white potatoes. These carbohydrate choices will catapult your body with the insulin response it needs to build muscle quickly.

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+Fitness MUSCLE BUILDING HACK #2: HIGH-QUALITY PROTEIN Not all protein is created equal. Protein can be divided into high quality and low quality. Protein is measured by net protein utilization and its biological value. To make it simple, this means that the quality of muscle-building amino acids and how much your body can actually utilize to build muscle differs from protein source to protein source. A low-quality processed chicken nugget, for example, will be far less effective for building lean muscle mass than an organic boneless skinless chicken breast. Farm-raised fish and hormone-laden meats are also going to be low quality. Stay away from processed meats such as anything in a box, plastic package, or can. The following are the highest quality forms of protein for building lean muscle mass and recovering quickly from your workout. Top Forms of Muscle-Building Protein 1. Whole Eggs 2. Egg Whites

MUSCLE BUILDING HACK #3: COMPOUND STRENGTH It is important to remember that if you want to increase your lean muscle mass, you need to emphasize increasing strength in your body’s largest and strongest muscle groups. This means that you need to perform more compound exercises and less shaper exercises. Every time you step foot in the gym, you should be starting your workout with a compound exercise movement. Not only do these exercises work your body’s largest and strongest muscle groups, but they also work the smaller surrounding muscle groups. If your muscle gains have slowed down, try focusing on increasing strength on the following compound exercises for a month: 1. Barbell Bench Press 2. Barbell Dead Lift 3. Barbell Squat 4. Barbell Row

5. Weighted Dips 6. Weighted Pull Ups 7. Db Lunges

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5. Wild Caught Fish (Cod, Salmon, etc.) 6. Low Fat all natural turkey

3. Ground Bison

7. Whey Protein

4. Grass Fed Beef

8. Low fat cottage cheese

Fitness+ MUSCLE BUILDING HACK #4: PRE-FATIGUE OVERLOAD The best way to build lean muscle mass is constantly to perform workouts that you have never done before. Your body is really stubborn and if you are constantly performing the same workouts over and over again, you will not see fast gains. Give your body a dose of something intense and something that it has never done before and you will have a surge of lean muscle gain. One of the best strategies is to fatigue a muscle with a high-repetition set and then attempt to lift very heavy weight. This is known as “pre-fatigue overload” and will challenge your body much more than your typical training routines. How do you set this up? Its best to try this out on compound exercises (see the list from tip number 3). Perform a set of 15–20 repetitions to pre-fatigue the muscle and get the blood flowing. Immediately after performing this set, you should increase the weight by about 40 percent and, after resting 30 seconds, get prepared to do your overload set. The goal is to pick a weight heavy enough that you can only perform 4–6 repetitions on the second part of the set. Try this out on the bench press, squat and barbell row for powerful lean muscle gains!

MUSCLE BUILDING HACK #5: GERMAN VOLUME TRAINING (GVT) Another powerful lean muscle building strategy is a concept known as “German Volume Training.” This is another advanced training strategy that involves putting a lot of volume on a muscle group in a short amount of time. To perform GVT, you are going to perform 10 sets of a given exercise with 60 seconds’ rest between sets. You want to do about 60 percent of your 1-rep max on all of your sets. You will find that the first few sets are fairly easy, but once you hit sets 5 through 10, the battle begins! This training strategy in conjunction with compound exercises is a powerful muscle-building combination. Nothing will give your body a better chance at growing lean muscle mass quickly than performing 10 sets of volume with a compound exercise on short rest times between sets.

See a theme here yet? Skip the shaper exercises and load up on advanced training strategies involving compound muscle groups! PLUS 25

Oct–Nov 2015

Life Inspired+

“THE BEAST OF HYBRID” M

eet the creator of Hybrid Movement. A young man who knew exactly what he wanted to do with his life. How his passion for sports and eagerness to help others dared him to start his very own fitness training and lifestyle program. Plus spends some time with Darren Chai to find out more about his story, his next step and the people he’s met along the way.

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+Life Inspired

Describe yourself in a sentence or so I am the creator of Hybrid Movement. I have a passion for sports and I’ve been doing sports my whole life. I’ve been a personal trainer for 10 years and I’m 26 years old. So in other words you are passionate, addicted to sports and young. In short, yes! Haha. So what do you mean when you say you’ve been an athlete your whole life? I started swimming when I was 5 and did my first swimming competition when I was 8 years old. I have also competed regionally against countries like Thailand and Indonesia. Next, I picked up badminton from my father and I played the sport with him every single day at the courts for as long as they were available...

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Tennis was my next interest and I picked it up when I was 12. I had the pleasure to have trained with the national team and competed in Singapore when I was 13. When I was initially beaten by them in the first round, I told myself that I had to do something about that, so I did. I came back, trained some more, competed the following year and won my title in singles and doubles. I played tennis until I was 17. I then moved into golf, kickboxing and the rest, as they say, is history. How did you get into personal training? I met a Brazilian at a gym in UK while I was studying there. He introduced and influenced me to be a personal trainer and to learn how to train myself and my clients. I found it

interesting, especially how you can help people achieve their fitness goals for a living. What is Hybrid Movement all about? It’s about creating a lifestyle through fitness. How did this program come about? It came about when I was studying in the UK. I studied golf management in the UK in 2006 and 2007. Golf management is literally learning everything and anything related to

Life Inspired+

golf. From the kind of grass to use to which golf club to start with. I did business studies in the UK and found that it wasn’t for me. I was inspired by my experiences and the people I met in the UK to drop my degree and use the money to create my own program. To do that, I had to learn all the right courses so I could provide a holistic program to my clients. I picked up personal training, functional training and nutrition. I also did tactical training and went to the culinary school Le Cordon Bleu in London for 3 months with the intention of learning how to make healthy meals to sustain a healthy lifestyle. I learnt nutrition as it wouldn’t make sense if I didn’t know how to cook. I understand you went to the USA and trained with Gym Jones. Tell us more about that.

Gym Jones is a specialized qualification training program. This program is quite specific to what you need in terms of numbers. If you are at a certain body weight, you are supposed to lift a certain amount of weight so it’s specific to individual needs. Basically, the program is about how to get the Hollywood celebrity physique within a certain timeframe. I was excited to bring this program home. Could you tell us some celebrities who have benefited from Gym Jones program? “Man of Steel” Henry Cavill and Gerard Butler from the movie “300”. He was the main guy who transformed himself within a short time, like within a year, to get the right physique required for the role he played in 300. So when the movie came out everyone would say “Wow, I want to be a Spartan”.

When I talk about Gym Jones no one responds but if I say Spartans, people immediately recognize it. So Gym Jones was responsible for making the Spartans in the movie “300”. Who have you personally trained? I trained Max Irons, the English-Irish film actor who appeared in “The Host” and “Red Riding Hood”. I was actually prepping him for his role in “The Host” when I was his personal trainer. I also trained a few tennis players in London.. What could a potential client expect from you if they were interested in your Personal Training services? The first crucial step would be the consultation stage. This is where I would interview the potential client and assess his or her situation to find

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+Life Inspired out if they really need me in the first place or if it’s something they can do on their own. Most clients come to me because they want to lose weight or more specifically, lose their belly fat or arm fat. Some clients are unaware that they have medical conditions like migraines, knee injuries or back injuries which will impact their progress towards their goal and it is my job to educate them on a lifestyle change approach first. Looking good comes later. In other words, train them how to be healthy first and foremost. Tell us more about the nutritional side of Hybrid Movement. I’m not a dietician so I can’t write you a plan but I can advise you on what to eat. I’ve been on numerous diets ranging from Paleo diets to the Ketone diet where you go on 5 grams of carbs a day, forcing your

30 PLUS Oct–Nov 2015

body to use it’s own fats as an energy source as you are deprived from carbs. To put this in perspective, half a banana is 5 grams of carbs. I also went on a high protein, low carb diet but your body may not digest proteins as well as the next person so it’s not for everyone because everyone is different. I tried clean eating but that wasn’t for me either.

to the nearest fast food restaurant for fries? I would choose a salad because the way fast food is cooked is really bad for our bodies, but because it’s so cheap you don’t realize how much it is killing your body. Especially if you do it everyday. So it’s about choosing a sustainable way of eating your way towards a healthy lifestyle.

What works for you then?

How has your family reacted to your way of life?

Eating when necessary works for me. So for example, if you are about to consume food that is not good for you, just have some but don’t overindulge. Would the key word be “moderation”? It is about moderation and making informed decisions on what to feed your body. So for example, if a side dish costs $4 extra, would you choose a salad or head over

My parents have been supportive despite how stubborn or headstrong I have been on some occasions but I am good at what I do today because of them. My parents are both responsible for me being good at sports. Dad taught me all about speed and coordination through badminton and mum taught me how to be resilient. She taught me all about persistence and determination and to basically, to bounce back.

Life Inspired+

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+Life Inspired A lot of the time, mum’s been the one to push me. Dad taught me how to be open and I think I have also influenced the way my family eats. Growing up in an Asian family where Asian food is typically high in sodium. I was able to teach them to eat better by choosing salads every now and then. What did you learn from your siblings? I don’t really listen to them a lot but my older sister will share her thoughts and advise me when she feels the need to guide me on a business decision every now and then. So I am thankful I have someone who’s experienced to walk me through my journey in this case. How has your partner influenced your fitness journey? My fiancé Vannessa came up with the name for Hybrid Movement. She was the first person to encourage me to sign up for my first CrossFit competition. I am thankful for her because she made me think about my legacy and what I want to be remembered for. I have been competing in various sports but she gave light to what I could do with all the experiences I’ve gained being an athlete. I realized what my purpose should be — to help others realize their potential as well by sharing with them all that I’ve learnt in my fitness journey. Name some of the competitions you have participated in recently. I competed in a CrossFit competition in 2013 and 2014. The first competition I did took 2 weeks to train for as I was not experienced in CrossFit. I won the Beast of Southeast competition created by Mike Mogard of 673 and went on to the CrossFit Asia Championship Finals held in Bangkok in June this year, where I placed 15th out of 34 athletes. What are your current projects? I’m planning to have my own gym where I can focus on educating people on functional training and the nutritional side of it. I would like to help people to focus on a goal. What competitions are you preparing for? I have three competitions coming up. An endurance-based competition called “The Hopper Warrior” in Kuala Lumpur, The Borneo Pangazou Functional Athletics Tournament in Kota Kinabalu and also another competition in Manila a few weeks after the last one. Any advice for those new in fitness and trying to live or eat better or healthier? It’s not easy so it is important to change one step at a time. Do not go cold turkey right away.

32 PLUS Oct–Nov 2015

FEATURING: Darren Chai ARTICLE BY: Elizabeth Sim PHOTOGRAPHER: Jerome Wong

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+Life Inspired

THE DARREN CHAI

HYBRID MOVEMENT (PART 1)

B A

A) Burpee Tips: To ensure maximum efficiency in the burpee use of your hips to create the “snapping up” movement as you stand up

FEATURING: Darren Chai PHOTOGRAPHER: Jerome Wong

34 PLUS Oct–Nov 2015

VENUE: Fitness Zone

Life Inspired+

A B

B) Handstand Pushup Tips: Align your hands shoulder width apart then kick your legs up onto the wall while keeping your core and glutes tight. Then, lower your head down while ensuring elbows are tucked in (not flared out) till your head touches the ground. Finally, use your legs to kick back up in coordination with pushing head back up.

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+Life Inspired

C) Double Under Tips: Ensure your skipping ropes are the correct length so they remain taut throughout the movement. Keep elbows close to the body where the hands are in front of the torso and rotation is done from the wrist and not from the elbow.

36 PLUS Oct–Nov 2015

Life Inspired+

D) Ball Slam Tips: Establish a rhythm throughout to keep up the momentum. The harder you slam the ball, the easier it will be to scoop it back up. C

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Oct–Nov 2015

+Life Inspired

A Workout Duration: 20 seconds workout with 10 seconds rest after each exercise. Complete all 5 exercises for 1 round of workout. Sets: 5 Rounds, 30 Seconds rest after each rounds. C

E) Sit Through Tips: Since this movement requires a lot of balance and core stability, beginners may want to start off slowly or in a more spread out position with their legs out straight.

38 PLUS Oct–Nov 2015

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+Life Inspired

“ULTRAMAN BRUNEI AND HIS STORY SO FAR” AHMAD FATHI BIN DATO PADUKA HJ JUNAIDI

brief breakdown of what this Ultraman from Brunei has achieved so far:

1. Ultraman Australia, May 2015 (3 day event — swim 10km/bike 420km/run 84km). First Bruneian 2. Ultra Trail Du Mt Blanc, August 2014 (168km running in the Alps through 3 countries (France, Italy and Switzerland) under 40hrs. First Bruneian. 3. Ultra Trail Mt Fuji (168km running along Mt Fuji) in 46hrs. First Bruneian. 4. The Most Beautiful Thing 100km Ultra Trail Marathon Sabah, August 2014. 5th place overall. 5. Beaufort Ultra 100km Sabah, June 2014. 2nd place overall.

40 PLUS Oct–Nov 2015

6. Marathon Des Sables, Sahara Desert Morocco. 7 day event, 250km. First Bruneian, along with Hamsul Sulaiman 7. Ironman Western Australia, Dec 2010 (swim 4km/bike 180km/run 42km). First Bruneian. 8. 8Ironman Langkawi, Feb 2010 (swim 4km/bike 180km/ run 42km). PLUS has the pleasure to sit down with Brunei’s very own Ultraman. We find out more about his humble beginnings, his never ending bucket list and his love for testing his physical limits. Please share with our readers a little something about yourself? I’ve been working with the Ministry of Finance for about 13 years now.

I enjoy running, swimming and cycling; just to break the daily routine. If I were to ask anyone, such as your kids, how they would describe you, what do you think they will say? That I am a quiet guy and someone active in sports. Tell us about your family. I’m married and I have an 8 year old daughter named Aaesyah. My wife works as a teacher. What does the family like to do together? Do you all workout together? I do my best to encourage them to work out and some days it’s quite a challenging task. My daughter swims, She just started quite recently and

Life Inspired+ has already been competing under the International School Brunei (ISB) Hammerhead Swimming Club. She has even won a few medals so I’m happy that she’s starting to enjoy swimming. Where do you think your daughter’s competitive nature comes from? Most likely from me. My wife and I are the first people she’s known since birth and she’s been exposed to traveling as well as the races I’ve been in locally and overseas from a very young age. I’m not sure how it works but I think she’s silently motivated to follow in my footsteps. So tell us why you got into marathons and triathlons? I think it was because I ate a lot at one point and I developed a desire to get rid of that uneasy feeling of eating too much. Then again, gaining weight was not an issue for me, haha. Honestly, I started running because there was not much to do when I was in boarding school in Malaysia. My friends and I would take up numerous activities just to kill time. According to our records, you’ve completed quite a number of races in the past few years. Tell us about your first ever marathon. It was in Brunei back in 2005. Wow, 10 years ago actually! It was one of the first full marathons held in Brunei. Once I completed the 42km race here, I headed to Malaysia and Singapore to see if I was able to beat my previous time. After a few runs I realized how I wanted to do much more than just run. Is that how you got into doing triathlons? Well, I always wanted to do triathlons so I bought a secondhand bike and began training for the Miri triathlon that was held in 2009, if I’m not mistaken. To me, this was a good progression from doing marathons. I found myself planning and preparing for the next triathlon. Where and how do you train yourself for a triathlon? I have a good background in running as I’ve been running for a while now. I do my own research online and basically a lot of reading is required to find out the different types of cycling techniques one may need to be familiar with. I also research on nutrition, training regimes and the dos and

don’ts for preparation because you need to prepare well before a race. What do you do on race day? Do you have a specific routine you do just before the race begins?

blessed to have a daughter who understands what I do. Without their blessing and support I would not be able to accomplish so much thus far. What is your ultimate goal?

On race day it’s important to have a nutritious snack like a banana or a chocolate bar because you can’t really eat much as you may get nervous and feel nauseated.. So something small works for me.

It’s all about challenging the limits. There’s no end so far and I’ve been adding more items to my bucket list and have been slowly ticking them off one at a time. The list keeps growing.

From your experience, what are some of the things you cannot do before a marathon or a triathlon?

Swim the English Channel maybe! Haha.

What’s next on the bucket list for you?

Don’t eat anything new because if your stomach does not feel good you will suffer during the run, which is something you do not want happen to you. Do not wear or have anything new on you like new clothes or materials that your body is not used to before a race. You may have unnecessary bodily reactions which you cannot afford to have just before a race.

Describe to us the equipment you’ve invested in so far?

Which race are you most proud of?

What’s your advice to anyone that would like to start getting into something as serious as triathlons? What would you say to your daughter Aaesyah?

All of them, actually. But the most memorable one would have to be the marathon in the Sahara Desert. 7 days in the Sahara and you are responsible for your own sleeping bag and water and your ration for the day was provided to you at every checkpoint. It was one of the toughest and mentally challenging experiences ever. There were times where my sanity was tested as I believed I saw mirages. I thought that only happened in movies but it is real! It does happen to anyone. The experience for me was also a pulse check or a self-reflection about my life and my journey and I will never ever forget that. What’s most important for amateurs or even professionals alike to strongly consider before attempting their first or next race? A thorough medical check before any race to ensure you are physically and mentally fit. It’s also about the quality of training one does to prepare themselves. You do not jump straight into a race. It is not advisable. What role has your family play in your journey so far? My wife supports me, especially while I’m training. You can imagine how all these events take a lot of time away from family. Im the first to wake up and the last to go to bed. I’m also

Definitely the flight tickets for starters. The longer the distance, the more stuff you require. You will also require to invest more if doing triathlons on items like bicycles, goggles and wet suits, especially when racing in different climates.

You need to plan, prepare and do adequate research before diving into anything like triathlons. Train hard and consistently. I am always doing research on the latest techniques or where the next race will be. The people around you, like your family, have to be prepared to make some sacrifices. I was the first one to do all these competitions so my family and I had to do a lot of homework. We had no one to refer to or get advice on what we should look out for. After doing it for the first time, we realized it wasn’t as bad as we thought. Anyone could do it. It was really about overcoming the mental challenge and necessary stress we brought upon ourselves. Do you have a favourite quote? “Don’t be scared to take the plunge. What seems to be the impossible can be achieved with the right determination and mindset” by Anon. FEATURING: Ahmad Fathi Bin Dato Paduka Hj Junaidi ARTICLE BY: Elizabeth Sim

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+Life Inspired

“TOMORROW WILL ALWAYS BE

A BETTER DAY” H

ave you ever wondered what it would be like to walk in the shoes of someone diagnosed with cancer? Their thoughts, their hopes and their struggles? Plus captures the journey thus far of Roland Cheng — one man who survived testicular cancer and who is now ready to just do well in life taking it one step at a time. Here, he shares with us a few important techniques on how he pulled through one of the darkest moments of his life. Would you like to introduce yourself, Roland? My full name is Roland Cheng Kok Hin. I’m 31 years old and currently working at HSBC. Tell us about your experience with cancer. My late father had pancreatic cancer first and he passed away in 2007. Later that year, I was diagnosed with testicular cancer. How did you find out you had cancer? It was when I had an accident while playing basketball. The ball struck the unfortunate target of my testicles and the pain did not go away for a few days. Eventually I had to overcome my embarrassment and seek a doctor. The first doctor I sought wanted to surgically remove my testicles without any explanation. The second offered me painkillers. It was only when I was went to Singapore and saw a fourth doctor that I was told I had cancer. I remember that moment clearly. It was January 2008. What was your occupation at that time? I was working as a contractor and one of the supervisors managing a number of projects for a company.

42 PLUS Oct–Nov 2015

What was going through your mind when you were told you had cancer?

every insurance plan we had to cover the second round of chemotherapy.

Death. The first thing I told myself was “Oh no, I’m going to die”. But then there were some parts of me that thought otherwise. I had to remind myself not to be like my father as he was a very negative person when he fell very ill. I always thought about what my mother went through when she cared for my father when he had cancer and made sure that I would get through this no matter what, as it would be a heavy burden for my mum. She cared for both my dad and me so it’s not just about my suffering, but my mum’s suffering as well.

I had another relapse after 3 months and had already given up on life then because no matter how much my mum sacrificed, I believed at that time I was incurable.

So let’s talk about the treatment you had to go through. What was that like? I had 2 relapses. I had stage 4 testicular cancers as it had spread through my lymph nodes and practically everywhere but was told it was curable. We were feeling lost at that time as we had just recently lost my father to cancer. But we did fly to Hong Kong to look for a doctor without hesitation based on the advice given by my late father’s family. There, I had my first chemotherapy session. I felt completely weak and dizzy — almost intoxicated really. But through it all, I stayed happy and positive as I promised myself I would. All I did was watch plenty of movies, especially comedy and spent time with my mum. In fact, this whole experience strengthened the bond between my mum and me.. I was fully cleared at 6 months after my first chemo treatment but had a relapse 40 days after that and returned to Hong Kong for round 2. These treatments were expensive and we utilized almost

What made this harder was the fact that my mum wanted to use our savings for my treatment instead of sending my younger brother to further his education. Although she had good intentions, this would have been unfair to my brother so I refused to let that happen. I am extremely thankful that RIPAS welcomed patients like myself and it was there that I met two doctors who referred me to Dr Benjamin Mao in Singapore where I underwent intensive treatment. I also went through stem cell treatment. This treatment involves a machine drawing blood from your body and I remember being so weak during and after these treatments that I was unable to lift even a pillow. Honestly I am truly blessed to have experienced endless love and support from my friends and family through it all, especially from my mother. For it was her patience, strength and constant reminder that “tomorrow will always be a better day” that pulled me through, especially when I was in my darkest hours. Your family has been the pillar of strength and motivation haven’t they? What would you like to say to them? I’m lucky to have such a great family. I know I haven’t been the best role model for my younger brother, nor have I been the best son when they needed me to be. I was quite messed up when I was a lot younger but cancer

Life Inspired+ changed me and made me a better person — someone who appreciates and cherishes his family more.

to do was see them and show them that I was fine and ready to have fun again!

Is there anyone you would like to thank for getting you here?

What have you been doing with your experience with cancer?

There are a few people whom I would personally like to thank. I would like to thank Dr Hj Md Syafiq Abdullah from RIPA, Dr Benjamin Mow and Pastor Seow; who not only was there for me but also for my mother because it is definitely tough to go through this as a single parent.

I help other cancer patients who are in need of a friend, advice or just company. There have already been a few friends or relatives I have had the chance to help recently. It was important for me to share and remind them to never ever think about death but rather what they would like to be doing once they get better. My other advice would be to eat more. It is no fun going

What would you say was your best weapon of survival? The nurses at the hospital in Singapore always enjoyed visiting my room because they said it was always full of joy. The thing is, I promised myself that I would not focus on the negatives like my father. I never thought about dying or death. And most importantly, I kept my mothers favourite quote at heart — “Tomorrow will always be a better day”. So what did you think about? I thought about getting married, earning money and constantly kept my mind occupied with funny movies. I can tell you that my favourite thing to watch was “Jackass The Movie”. It made me laugh so much and it even inspired me to prank others everyday.

through chemotherapy because you will have little appetite and feel nauseated at times. If you don’t eat, you will not have the energy to fight the disease and chemotherapy will make you feel weak and actually worse. What’s your goal in life today? To build my own family and spend more time with the ones I already have; to just do well in life, taking it one step at a time and of course to always live by my mum’s favourite words — “Tomorrow will always be a better day.” Roland Cheng is now happily married and is currently working and residing in Sydney.

FEATURING: Roland Cheng ARTICLE BY: Elizabeth Sim PHOTOGRAPHER: Jane Ching Photography

Of course there were also moments where I questioned why all this had to happen to me. But it was important for me to listen to my doctors. All of them advised me to have a balanced diet and of course, stay happy and positive at all times. To me, cancer was not an end to a life; it was the beginning of mine. When were you officially cancer free? I was officially cancer free in October 2009. What was the first thing you did when you got better? I bought dinner for the whole family and then reconnected with all my friends because after going through something so major, all I wanted

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Oct–Nov 2015

+Fitness

RIPPING UP THE RULES OF

SIX MEALS A DAY? NO CARBS EVER AGAIN? RUBBISH! SCIENCE HAS DEBUNKED THESE CLAIMS – WE REVEAL THE NEW FAT-LOSS MAXIMS TO FOLLOW

44 PLUS Oct–Nov 2015

Fitness+

Gluttonous meals can provide a recharge for your power of self-control

NEW RULE YOU CAN EAT ANYTHING YOU WANT

NEW RULE EAT THE OPTIMAL NUMBER OF MEALS FOR YOU

NEW RULE CARBS CAN BE YOUR FRIEND

Willpower is overrated. Swear you’ll never eat pizza again, and you’ll be drunk-dialing Papa John’s the first chance you get. Instead, allow yourself a cheat day: according to psychology professor Roy F Baumeister, telling yourself “Not now, but later” is one of the best ways to stay on track with a diet. Gluttonous meals can provide a recharge for your power of self-control – but don’t test them too severely: eat anything you want at one or two meals a week, and then make sure there is no tempting food left in your house.

Every time you eat, your metabolic rate increases slightly for a few hours. This is what’s known as the Thermic Effect of Food (TEF). Basically, your body needs to use energy to break down food. That’s where the idea that eating more often keeps you burning fat throughout the day comes from – But, crucially, the TEF is proportional to the amount of nutrients and calories you eat. So, if you eat 800 calories three times a day, each meal leads to a larger, longer-lasting spike in metabolic rate than eating 400 calories six times a day. That’s the conclusion drawn by the most extensive study review ever published, which found “no difference between nibbling and gorging.”

The humble jacket potato is due for a revival. “If you’re training like an athlete, you need to refill the tank,” says Miyaki. “Carbs create an anabolic, muscle-building environment, which is also consistent with fat loss. You want starches without the toxic compounds or “anti – nutrients” that can wreck the digestive system, impair nutrient absorption, and leave you lethargic. Top of the list for refueling is starch, rich white carbs such as rice and spuds. Sweet potatoes are higher in vitamins and nutrients, but not as high in the glycogen your muscles need. Butter is optional.

OLD RULE YOU CAN NEVER EAT CERTAIN FOODS AGAIN

OLD RULE EAT SIX SMALL MEALS A DAY

What’s more important to fat loss is eating the right things, and if that’s easier to maintain over a more “traditional” schedule, have at it. “I often recommend that people eat three meals a day, with their largest in the evening,” says nutritionist Nate Miyaki (natemiyaki.com)

OLD RULE CARBS ARE ALWAYS THE ENEMY

SWEET POTATOES ARE HIGHER IN VITAMINS AND NUTRIENTS, BUT NOT AS HIGH IN THE GLYCOGEN YOUR MUSCLES NEED.

PLUS 45

Oct–Nov 2015

+Fitness

Skipping breakfast can help you cut calories

NEW RULE CHOOSE THE RIGHT LATE-NIGHT SNACKS

NEW RULE WALK OR SPRINT

NEW RULE MISSING A MEAL CAN KICK-START FAT LOSS

“Avoiding food after some arbitrary cut-off time, supposedly because anything you eat after then will be stored as fat, is myth that’s endured for decades,” says personal trainer Russ Howe (russhowepti. com). “If you get home after a gym session, should you refuse to feed your body because the clock’s struck nine? Of course not. In fact, that would cause more damage.”

For rapid fat loss, the evidence is clear: sprint beats jog. “Jogging was shown to be inferior by a 2012 study published in the International Journal of Sports Nutrition,” says Howe. “One group of subject did two minutes of sprint-based interval training, while another did 30 minutes of steady-state running. Although the 30-minute group had a 150% greater oxygen intake during their session, 24 hours later the sprint group’s oxygen consumption increased to almost the same as the endurance group. The researchers concluded that interval-based training improves metabolic rate, transforming you into a fat-burning machine in the hours that follow.”

Yes, going into “starvation mode” will slow your metabolism to a crawl. No, missing breakfast isn’t starvation. According to the American Journal of Clinical Nutrition, you can go around three days without food before seeing a significant drop in metabolism of around 8%. In fact, skipping breakfast can be an easy way to experiment with the fat-loss tactic intermittent fasting (IF), which can help you cut calories, improve insulin sensitivity, and boost growth hormone production. Dietary expert John Romaniello suggests one day a week where the only thing you eat before lunch is a cup of green tea, water for hydration, and four BCAA tablets to stop you losing muscle mass.

OLD RULE DON’T EAT LATE AT NIGHT

Research shows that eating before bed is not only fine, it’s better than not eating at all. “The first study to show the effectiveness of late-night protein came in 2012,”’ says Howe. “Dutch research showed that consuming casein protein before sleep improved muscle protein synthesis by a massive 22% over a placebo. This revolutionary study also found that consuming casein late at night also improved metabolic rate, yielding greater fat loss.” So, that what’s the perfect late-night feast? Try a generous spoonful of cottage cheese, or an apple and a handful of almonds. As a bonus, your blood sugar levels will be more stable, which means you’re less cranky in the morning.

46 PLUS Oct–Nov 2015

OLD RULE JOG FOR FAT LOSS

But walking? “Yes, that’s better too. It’ll stress your system less and is easier to recover from than jogging,” says Howe. “So, it spares your muscle while giving you a fat-loss boost.” If you like running, that’s fine, but remember it’s best for making you better at running, not for getting rid of your belly.

OLD RULE DON’T SKIP BREAKFAST

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48 PLUS Oct–Nov 2015

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52 PLUS Oct–Nov 2015

7 +Relationship

THINGS TO CONSIDER

BEFORE MOVING IN TOGETHER

MAKE SURE THAT YOU ARE READY BEFORE TAKING THIS ROAD

he dates are fabulous, the connection is overwhelming and you feel like you are meant for each other. The next logical step is to begin a deeper and more meaningful experience by moving in together. But this is a difficult choice and it involves responsibility, courage and somewhat frightening perspectives that may seem overwhelming at first.

As this will most likely be one of the toughest and most intense experiences you may have, it is imperative that you prepare yourself. Here are some aspects

54 PLUS Oct–Nov 2015

you should take into consideration before taking the big step.

A NEW CONCEPT OF INTIMACY If you have lived alone for some time, you know what it feels like to have complete freedom. You can do whatever you want, even if that means procrastinating. You can wear anything, you can eat whenever you want and so on. Things will radically change once you begin living together with your

partner. So, be prepared to have honest discussions about how much “me time” each of you will have without making the other party feel uncomfortable.

FIGHTING Anyone who has ever shared a space with someone knows about the breaking point. No matter how well you get along with your colleagues, there are always difficult moments and lots of fighting, more often than not for stupid reasons.

Relationship+ and solving the loose ends of your relationship.

THE DARK SIDE

MONOTONY

You should be prepared to discover the dark side of both yourself and your partner. Living together means that you will not be able to hide your impulses, fears or inner torments. They will rise faster than you think, which can make both of you feel uncomfortable.

Monotony is already a problem that you are facing every day, but when you live together, the issues coming out of it will increase tenfold. Having a rhythm in everyday activities is important, but if you lose control you’ll find yourselves yearning for the times when you did exciting and spontaneous things together.

It’s important to be open to each other. Acceptance and empathy are your main tools when dealing with this experience. They will help both of you overcome your differences and learn to live happily with one another.

COMPROMISE You will have a long and powerful struggle with your ego, because in some situations your opinions and views will turn out to be quite different from your partner’s. This is when the art of compromise will appear in your life, helping you find a common ground that fits you both. It will takes time to master this, but ultimately it will prove to be a valuable asset not only for your relationship, but for your social life in general. You will understand that truth is in the eye of the beholder and sometimes it’s best to sacrifice your beliefs for the wellbeing of the couple.

COMMUNICATION

A recent study by the Council on Contemporary Families found that the longer a couple waits for a serious commitment (like living together) the greater their chances are when it comes to having a long, successful relationship.

In a relationship, the tension can rise to overwhelming levels, so be prepared to have intense fights with your loved one. Not to worry though, as this is an effective way of identifying

a simple smile or small signs of affections.

This may well be one of the most challenging issues that you will have to deal with. Communication is at the core of every human connection and it is particularly important when it comes to relationships. No matter what you do, there will be moments when it won’t work properly, when you won’t be able to reach and connect with each other. When this happens, don’t be afraid to ask your partner politely what their words meant or to clarify words spoken in anger or in haste. In time you will learn to communicate and understand each other through body language and eye contact, through

You don’t have to despair, just remember what you enjoy and find ways of breaking the routine from time to time. Go out on romantic dates instead of eating in front of the TV, go on vacations together or pick up a hobby that both of you enjoy.

BEING PART OF THE TEAM In the end, the only way to get through everything thrown at you, is by working as a team. Your partner will be also your friend, your teacher, parent and everything in between. This is why cooperation and synchronization are key elements that you have to develop together. The more energy you put into it, the better you will be able to handle any kind of difficulty. Moving in together is a fundamental experience that we all go through sooner or later. It’s a great way to overcome your fears, to get to know yourself better and gain knowledge that you will use in your daily life. Although you may go through some difficult times and challenging situations, the transformations will be invaluable.

DID YOU KNOW? Expose and admit your vulnerabilities. It is one of the most important things that you have to do in order to be fully present and establish a genuine connection with your partner. Even if you are doubtful and afraid of the possible repercussions, know that this is a risk you have to take in order to have a meaningful and constructive relationship.

PLUS 55

Oct–Nov 2015

Tasek - Bukit Serang Helang - Tasek Total distance: 4KM (indicative) Estimate time to ﬁnish 1hr 30mins. You need Mandatory Gear to test this trail route • Mobile phone • Whistle • At least 1 litres of water or sports drink

Fresh coconut station

Parking TASEK LAMA

Emergency contacts Muizz Hasnani 8651032 POLICE 993 AMBULANCE 991 FIRE BRIGADE 995

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