Plus X Challenge Issue
September–October 2017
PART 1
NEW OBSTACLE RUN COMING YOUR WAY. ARE YOU PHYSICALLY AND MENTALLY PREPARED?
PLUS X CHALLENGERS!
PLUS+ EXCLUSIVE INTERVIEW:
SHAZWAN HUSAINI WINNER OF PLUS X CHALLENGE
BERNARD LAU – BELIEVING IN YOURSELF SZE NEE – CONSISTENCY IS KEY AMELIA KOH – A BETTER SELF WITH FITNESS SIANG YU – BEGAN WITH ONE STEP
USD $3.99 GBP £3.49 BND $5.00 BRUNEI EDITION
TO BE A WINNER, THINK LIKE A WINNER, EAT LIKE A WINNER.
OVERCOMING FEAR AND CHALLENGES IS NOT EASY BUT IT’S DEFINITELY NOT IMPOSSIBLE
22 30 2 PLUS September–October 2017
26
SEPTEMBER–OCTOBER 2017
Content+
38 +Fitness
42 Dementia: What We Might Have Forgotten
6 Competitive Sports: Overcoming Fears & Challenges
+Life Inspired
+Health 10 “Be a Winner” In Sports We All Want to Be Winners; The Winner of Our Goals!
+Event
34
14 Plus X Challenge: Obstacle Time Trial 18 Lessons from Plus X Challenge: Losing Fat without Losing Muscles… Can It Be Achieved?
22 Rumble in The Box: How Crossfit and Healthy Eating Helped Md Shazwan Husaini Come out On Top! 26 Sze Nee: “A Consistent Lifestyle” 30 Amelia Koh: “Building a Better Self” 34 Siang Yun: ”The First Step That Mattered” 38 Bernard Lau, First of His Name, House of Determination
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September–October 2017
+Publisher Info
Dear readers, I
t seems like our nation has been swept up in a storm of fitness and fortunately, it looks like it is here to stay. We are extremely proud and excited to have implemented the Plus X Fitness Challenge that ran for a period of two months. Over 90 people joined with the goal of losing as much fat and gaining as much muscle as they could. We elaborate on how to do so and also had a chat with some of our top participants. The winner of the Plus X Fitness Challenge is featured on our cover, his name is Md Shazwan Husaini and he reveals how he went from being unable to climb a flight of stairs without gasping for air to becoming the winner of this challenge. We also spoke to Bernard Lau, who took an unconventional approach in the challenge.
Sze Nee reveals how a health scare motivated her to get healthy, Siang Yun convinces us that it is worth taking that first step and the lovely Amelia Koh shares her method in maintaining a good balance and how the fitness industry has helped her in so much more than being healthy. The Plus X Challenge, Obstacle Time Trial event also took place in Kota Kinabalu, Sabah in August this year, with lots of interest garnered from residents in at least five different Asian countries. 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. Many thanks and happy reading, The Plus Team
+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 +Publisher Nexploit Services +Editor-At-Large Plus Team +Writer Manisha Dhalani Liyana Sidek Jason Rumpun +Proof Reader Monica Lim +Social Media Management & Marketing Ardent Management Company
+Graphic Designer Anna Thien Oleh Melnyk John M. Rey
+Get interactive with Plus Magazine
+Photographer Azree Qusyairi Zainuddin +Featuring Md Shazwan Husaini Bernard Lau Sze Nee Amelia Koh Siang Yun +Logistic Hafiz Haji Sulaiman Baaqi Hisab
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.
4 PLUS September–October 2017
Email it to plusbrunei@gmail.com
FOLLOW US ON:
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6 PLUS September–October 2017
COMPETITIVE SPORTS:
OVERCOMING FEARS & CHALLENGES Y
ou’re interested in a certain kind of competitive sport. You find yourself glued to your television screen watching games and matches with intense passion. Yet you’re not able to find the courage to participate in these competitions yourself. Your friends have told you that you’re good. Your coaches know you’re capable. You have the mental drive to want to do this. So what’s stopping you?
ARE YOU FACING THESE FEARS AND CHALLENGES? There are many “fears” that one needs to address and overcome before engaging in competitive sports. Oftentimes the challenges faced are such as:
]] Fear of competing internationally against bigger players ]] Fear of injury that will deter you from enjoying the sport at all ]] Fear of performance anxiety and not being able to face competition in the face ]] Fear of failure that results in anxiety, pressure, worries and affects results ]] Fear of losing a game and facing embarrassment ]] Fear of letting others down (coaches, family, friends) ]] Fear of making mistakes and not performing perfectly to others’ expectations Aside from these fears, maintaining optimal performance during competitive sports can be quite the
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September–October 2017
+Fitness
challenge. Distractions, unforeseen circumstances, and what-haveyous all play a part in allowing or disallowing you to prepare mentally and physically.
HOW TO PREPARE YOURSELF? Once you’ve decided that you want to start dabbling in competitive sports, get your training routine on. Find a coach that will provide you with the right training and routines in order to maximize your physical strength and performance. Now that you’re physically fit and ready to face your opponent, and the competition is looming around the corner, it’s time to tackle one more thing before facing your competitor head on.
]] Stay focused amidst fears Stay calm. Identify which fears you occasionally feel before the start of a game and address them. Does it help if you talk it out with someone? Do you prefer being alone? Do what makes you feel calm and collected. This will help you stay focused on the game at hand and not crumble in the pressure of the situation. Know that the key to any game is to perform efficiently. Perfection should not be the end result you are looking for. ]] Be prepared — cover all grounds
You need to first face your fears. Find yourself having pre-match nerves? It’s normal. Focus instead on gaining confidence and positivity to maintain your concentration on the game at hand.
8 PLUS September–October 2017
]] Be prepared for injuries. Wear your necessary safety gear and make sure they are in good condition. ]] Be prepared for loss or negative failing experiences. As much as you should have the confidence and drive to succeed, know that losing isn’t the end of the world. Go with an open mind to learn from any
experience you have to face in the field. ]] Check and prepare your equipment, nutrition (food and drinks), and tactics well in advance before your match. ]] Keep your training on the day before the competition light and easy. ]] Get enough rest. Sleep is important for a body that needs to work hard the next day. ]] Stretch well prior to the game, eat healthy, and do your necessary mental rehearsals. World-renowned athletes face fears and challenges when competing too — whether you’re Kobe Bryant or Tiger Woods, Serena Williams or Michael Phelps. But if they can achieve the heights that they have, so can you! Start somewhere and work your way up. ARTICLE BY: Manisha Dhalani
10 PLUS September–October 2017
Health+
“BE A WINNER” IN SPORTS WE ALL WANT TO BE WINNERS; THE WINNER OF OUR GOALS!
W
e are all different and we all have different goals. For some, say, sports-wise, the goal may be to become healthier, but for others it may be to win a competition. However, as a food consultant and a life coach I believe that in any case, in order to win, it is necessary to feel that it is possible and to make it happen. All athletes must take into consideration three main aspects: training (physical preparation), motivation (mental preparation) and nutrition (contributing both to mental and physical preparation). When it comes to physical preparation, athletes should have perfect knowledge about their body, know when to train, how to do it and the intensity of the training required for any occasion, and, most important, when to rest. It is quite easy to have someone trained to help you as you can find some of the best specialists in Brunei among the Fitness Zone staff — they can teach self-observation and advise the right training plan for you.
Mindfulness is a mental state of control over the ability to focus on the experiences, activities, and sensations of the present. It is definitely beneficial to do mental preparation.
HERE IS AN EXAMPLE OF AN EXERCISE THAT EVERY ATHLETE SHOULD TRY: Sit or lie down and breathe. Breathe in through the nose and count to four, hold on to your breath, counting again to four and then release the air through your mouth counting up to five. Repeat five times. After that, just breathe naturally and imagine that you have already achieved your goal, focus on the feeling you will feel by the time you achieve it and enjoy. It only works if you try!
Now that you have some tips about physical and mental preparation, it’s time to learn about nutrition. First, imagine that your body is a world, a world that is commanded by you, and in this world you want harmony, you want it to work optimally. As with most things though, there are good and bad elements in nutrition. Just imagine that by choosing good elements (heroes), you fight the bad ones and continue balancing your world, the control is solely in your hands! This is more or less what happens when you choose your food. You must choose your food according to the goals you wish to achieve. So if you want to be a winner, choose to eat like one. This brings us to the topic of naturally stimulant foods. Food is transformed in blood during digestion, and the quality of our blood allows the brain to work, think and give information and instructions to our body. Consequently, what we eat influences what we think and feel and our mental and physical responses. People who think that food
Physical preparation is about training technical abilities, new tactics and making decisions, yet all of this is extremely influenced by the mind. Bear in mind that training is essential, but it is definitely not everything! Mental preparation is equally essential. You can train your body, but if you do not train your brain you will not become a winner — motivation is mental training, and that is what will make you achieve your purpose! Self-confidence towards your goals, focus, resilience in dealing with the challenges and emotional management are successful characteristics that your mental preparation should be able to provide you. As with any other skill, we must train the mind to become an expert. Any athlete can train to stay motivated using, for example, mindfulness.
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September–October 2017
+Health
has little effect on behavior need only to observe themselves. For example, if your goal is to relax, you should have chamomile tea, but on the other hand, if it were to go for a physical activity, it would be better to have a cup of green tea or coffee instead, because it will give you different results. Food must be balanced, complete and sufficient, for an athlete or any other person. But to benefit from all that food can give you, food should be used according to its properties and energy. Therefore, if you wish to be a winner in sports, you can choose to eat more often and to eat foods that give you that power. Because we are a part of nature and nature gives us all the things we need to live a great life, natural stimulant food is the best option for athletes who want to feel more energetic and increase their motivation and performance. However, although we are talking about natural foods, be aware that excessive intake of this kind of food may defeat your purpose and even bring about serious side effects. For example, excess coffee may cause lack of sleep, nervousness, heart rhythm disturbance, and gastrointestinal discomfort, which may create a big distance between you and your victory.
Natural stimulant food contains ergogenic resources (mechanics, biomechanics, psychological and nutritional), and once used, these resources contribute to the increase of physical, mental and mechanical effectiveness during any activity. Most of these foods have thermogenic substances, which can slow down fatigue, reduce body fat, provide energy to the body and enhance strength.
expert on food and sports to achieve better results. Feel free to book a consultation with me at Energy Kitchen or Fitness Zone in Kiulap, and I will advise according to your health condition.
So which food does nature provides us with such powerful characteristics?
]] 1 tbsp cocoa
There are many natural foods, and the best known and most used by athletes around the world are: Maca root, cocoa, guarana, coffee, pepper, ginseng, ginger, turmeric, sesame, spirulina, açai, coconut water, green tea, cinnamon, garlic, celery, lemon, cabbage, cauliflower, broccoli, mustard, brown rice vinegar, and mineral water. Athletes can drink coconut water or prepare delicious drinks, like the suggestion given below, or garnish their dishes with the mentioned foods creatively.
]] 3 Dates
As an athlete, if you feel healthy, you can follow this advice, but it is always better to be guided by an
12 PLUS September–October 2017
NATURAL THERMOGENIC DRINK Ingredients for 250 ml: ]] 250ml Coconut water ]] 1 tsp Fresh Ginger ]] A Pinch of cinnamon (optional) Method: Blend all ingredients and drink cold. Take time for yourself, be thankful and appreciate your drink slowly and while comfortably seated! ARTICLE BY: Alexandra Da Silva, The Energy Kitchen PHOTO BY: The Energy Kitchen VENUE: The Energy Kitchen
+Event
X S PLU NGE: E L L A H C E L C A T S OB TRIAL E M TI ch the laun w a s 7 1 0 ugust 2 augural Plus X in ime e h t f o stacle t Kota b o e g n Challe h took place in ge Challen nt whic trial eve , Sabah. Plus X the aim of h Kinabalu eptualised wit f such an c o t n s o e c r y. s e t a w the in ess communit t u o g n it f testin e ithin th positive event w hered a f vart a g t n The eve m residents o ia, lays e fro respons s including Ma hailand, T ie ious cit es, Indonesia, se Brunei. in p ip f cour il h P g, and o d n o K g receive Hon gazine era M + s t lu While P bmissions of in engu s 0 5 t chall 2 r ove 5 fastes e Plus Xlite 2 e h t est, only selected as th e ers wer nts. n a ip betwee partic ee days , parr h t f o n t In a spa 13th of Augus e th and im t e h t 1 1 e the o fac t d a of their h t s s ticipant acles to the be st trial ob . ie he first abilit s being t n — e g n o e c ll The cha this region — stacles: in b o d of its kin a total of three b, and the f m o li d c e e t lin sis ned , the inc b. It was desig wer, e r y t e h t o m peed, p rope cli incline individual’s s ngth, and n e to test a nd physical str a l a t . n e n io m ordinat body co
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14 PLUS September–October 2017
ere ipants w e, partic run through g n e ll a de re ch then r the t y they ma re, and Tyre: Fo to pick up a ty ir steps. Once drop e d to require y alternating th y would have the next t e b 6 tyres h all 6 tyres, th g and attemp the easin g y e r u r b a ro o c t d re it th they we appeare ind and the tyre . Although this quired a lot m time. st re obstacle e obstacles, it ook the longe t h iest of t rdination and o body co
Things Climb: Incline tougher as the t only go e continued. g n e ll a ch stacle — ond ob The sec e climb — n s to the incli ed participant s d t n a th it dema ir streng r jumpe h t w o sh go climbin his best by the obstacle. T r e e b v o o t g t in ou tur ned hurdle “risk-taker ” as se e o quite th nts had to cho a ip ic t get par t way to ing the bes many preferr e th — h s g s u ho acro over alt g to jump ry from doin ju in f o risk higher. s o wa s
r “make o arly the ous task that le c s a w o nu obstacle ost stre er due t The last r. It was the m g it quits eith e entire acto callin h th break” f e contestants to see throug d. e le m saw so fatigue, unab f them preserv r o o t s le had injury e. But the re his hurd p the t s g s n o e r ll c cha aged to icking u ho man in reverse by p ain to get to w e s o Th es ag cles e obsta he 6 t yr to do th running over t erged tyre and e. inner em seconds. n w a , ls finish li ia e s of tr n of only nin runei, ree day After th test completio id Movement B ,000. M1 ybr e fas with th Goy — from H ize money of R r r their Dominic way with the p ended fo d at a m a m d e o c lk in e a h w nts wer e in close be nds. articipa m o Other p any of them ca n 10 to 13 sec e e m w s t a xp e c t effort, ion time of be 2018. E e d in ld t e le h be rest comp lite will bstacles. Inte tagram X s lu P t o s The nex ent with more uned to our In .plusxt w v e y w r a t w e S s g ? isit u a big v etails r d o e e r g o n to get m @PlusXChalle tes. a t d n p u u o r c c o a om f .c e g n e chall essey succ Once th cline climb, : b m li Rop e C The of the in Incline red a way out last obstacle. dy e u h g b t per o fully fi nts reached d the up ividuals e a t s ip e t ic t r b m pa ind rope cli ad r of the inclined and leg powe . Participants h me e h s t h r t g u n g o c re in e st ull art in th it all by p taking p the inclined w f a rope and h oto b b lp e m e h li t h c e d o e h t ey miss p with t selves u ing bottle. If th iled attempt. g fa the han considered a as tle, it w LE BY: ARTIC alani a Dh Manish
PLUS 15
September–October 2017
+Event
16 PLUS September–October 2017
+Event
LESSONS FROM PLUS X CHALLENGE:
LOSING FAT WITHOUT LOSING MUSCLES… CAN IT BE ACHIEVED?
Y
es it can. For a period of two months, Plus+ Magazine ran the Plus X fitness challenge — an event designed to promote healthy living by holding individuals accountable for their workout and food diet. The Plus X challenge is a challenge like no other. The core concept of this challenge has always been to encourage participants to push beyond their limits and to test their own capabilities and weaknesses. Over 90 participants joined the challenge — ready to change their body for the better, to take things to the next level, to see what they really can achieve. In order to do so, participants were not limited to just regular exercising in general. They actively engaged in sports such cycling, swimming, hiking and other forms of the workout as they pushed on to reach their desired state of reducing overall body fat percentage.
In the recent Plus X fitness challenge, we identified participants who successfully met their personal fitness goals. Winners were selected based on a calculation of how much body fat was lost and how much fat free mass (FFM) or muscles they gained. With an any event that Plus+ Magazine runs, we keep track of our participants’ progress. In this challenge, we noticed an interesting pattern amongst the participants — the issue of losing fat and muscle at the same time. Based on the readings collected after the challenge drew to a close, we observed that losing fat was easy, but gaining muscle while losing fat was a
difficult task. It took a lot of focus and dedication from our participants to acquire this perfect combination. Knowing that the candidates of this challenge did achieve this goal, we know that it isn’t an impossible feat to achieve. In fact, it’s doable if you are disciplined and constantly motivated. Which brings us to the all-important question…
HOW CAN YOU LOSE WEIGHT WITHOUT LOSING MUSCLE MASS? Allow us to delve deeper into that. First, let us give you a breakdown of the science behind your body. What is fat? Fat is an essential part of our dietary intake — it is an energy reserve. When our calorie intake becomes more than our individual body desires, and when we don’t exercise or burn this off, the excess becomes a fatty layer under our skin. So, when someone tells you they want to lose weight — it’s not actually about losing their actual weight in kilograms or their muscles, but more of getting rid of the unhealthy layer of fat that their body has stored. A good way to know if you’re losing fat is to regulate your weight loss to about 1 kilogram per week. Losing too much fat too fast might result in your body losing muscle mass too. But what are muscles? Muscles help to hold your bones in place, they help in your motor functions. Muscles work based on a supply and demand policy. If your daily routine
18 PLUS September–October 2017
requires you to use a certain muscle to work, your body will just work according to that need. If you stop using that major muscle, the muscle will start losing its “supply” as “demand” isn’t high. When you decide that you want to lose weight, and you start working out, your body will first start looking out for glycogen, and then proteins. Once it burns all these up, it’ll start going for your muscles — to be specific, muscles you are not using. Lastly, it attacks your fat. Now with that explanation out of the way, to achieve your ultimate goal — to lose fat but not muscles, always remember these two things: 1. Doing the right kind of workout 2. To eat the right kind of food Trust us, it’s not impossible. We’ve seen our Plus X Challengers do it.
EXERCISE ROUTINES THAT’LL HELP YOU LOSE WEIGHT, NOT MUSCLES Here are some recommended workouts to lose weight yet become healthier: ]] Take part in moderate intensity cardio a few times a week. This will help you to burn calories yet maintain your body’s lean muscles. Walk, run, cycle, swim, dance, or better yet, engage in High Intensity Interval Training (HIIT) — which includes cardiovascular plus calorie-churning exercise with resistance training.
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September–October 2017
+Event ]] Do not overdo your cardio, it will kill your muscles. ]] When not doing cardio, rotate your workout to doing strength training for about half an hour at least twice a week. This will help you work on major muscles. Consider weight lifting, yoga or pilates. Maintain the demand for your muscle so your body doesn’t go after this in your process of losing fats. ]] Rest. Take days off from your intense workout but don’t get complacent. Do light stretches or take short walks in the park during days off.
PAY ATTENTION TO YOUR INPUT TO ACHIEVE YOUR REQUIRED OUTPUT Rule number one — never consume too little calories in a day. Experts reveal that 1,200 calories per day is optimum if you’re trying to lose weight. Remember that you need adequate nutrients to function in a normal manner. And “adequate” is highly dependent on your age, gender, and activity level (consult a nutritionist, or your fitness instructor for more details). Number two — never allow yourself to get hungry. Eat “superfoods” such as eggs, berries, yogurt, flax seeds, lentils, mixed nuts, spinach, broccoli,
turkey, quinoa, tuna, oats, apples, peanut butter, carrots, and most importantly — water. Rules of thumb: ]] Protein: Consume protein with every meal you take for the day. Limit yourself to high-quality protein sources such as lean red meat, eggs, seafood, beans, and low-fat dairy). ]] Fiber: Combine your intake of proteins with fruits and vegetables as they are low in calories but high in nutrients. ]] Carbohydrates: Don’t forget your carbohydrates — although it is ideal that you maintain a low-carb diet. ]] Water: Proper fueling and recovery are vital. Hydrate well before and after your workouts. ]] Meal intakes: Consume prework out and post-work meals that are suitable (oatmeal, apples and peanut butter, chocolate milk).
WATCH YOUR OWN PROGRESS
Calorie deficit happens when your intake of calories is more than the calories you burn in a day. Which results in the body eating up on your muscles — exactly what we’re trying to avoid here. Ask questions and do what works best for you. Stick to a diet for 4 weeks before you make changes. This way you give yourself ample time for your body to adjust to the diet and with patience, you may get the results you want. Relax. You may be losing weight but remember that your muscles need calories to work — not only during activity but also during rest. Continue eating well and furnish your body with necessary nutrients while exercising to maintain your muscles in order to help you lose more fat. In closing, become thinner if you want, but more importantly, become stronger. Remember: Losing weight but retaining muscles is the ultimate goal.
First thing’s first — do not compare your progress to that of others, everyone’s body is different.
Plus+ Magazine would like to thank our partners for the Plus X Challenge — Fitness Zone, 673 Reebok Crossfit, Crossfit Kuala Belait, and JC Muscle Fitness.
Don’t force fat loss. It takes time. Take note of your how much intake of calories your individual body needs. After all, calorie deficit is something you want to avoid.
Interested to set your own goals and work towards it? Follow us on SOCIAL MEDIA to see when the next Plus X Challenge will be held. ARTICLE BY: Manisha Dhalani
Organized by:
20 PLUS September–October 2017
Gym Partners:
+Life inspired
Plus X Challenge
WINNER
Before PXC No
Name
Weight
Fat%
Fat Mass
1
Shazwan Husaini
109,6
30,90%
33,9
22 PLUS September–October 2017
RANK
1th PLACE
After Fat Free Weight Mass 75,7
106,9
Progress
Fat%
Fat Mass
27,60%
29,5
Fat Free Fat Mass Mass (+/-) 77,4
4,4
Fat Free Mass 1,7
RUMBLE IN THE BOX:
HOW CROSSFIT AND HEALTHY EATING HELPED MD SHAZWAN HUSAINI COME OUT ON TOP!
T
here’s nothing quite like coming out on top in a competition. It’s even better if that competition makes you look and feel better. This is exactly how the winner of our inaugural Plus X Challenge felt, as we sat down with Md Shazwan Husaini, at his chosen temple of doom, the Reebok Crossfit 673 Box in Lambak. Shazwan, as he likes to be known, didn’t just come out on top, but he beat the competition by more than half a percent in our score sheets. It may not sound like much, but when you consider the fact that the scores for the rest of the top 8 were separated by the same fine margins, to say he blew the competition out of the water is not an understatement. Where did it all begin for Shazwan? How did he do it? What was behind his strength and determination to succeed? And why did he do it in the first place? As it turns out, when one door closed, another one seemed to have opened up for him. Read on as Shazwan describes his journey in pounds lost and muscle gained. PM: Hi Shazwan, congratulations! Can you tell us a bit more about how you found out about the Plus X challenge? SH: My name is Shazwan Husaini, and I’ve been working out at Reebok 673 since November 2016. I didn’t see much change in my body initially and I wanted to make improvements, but didn’t know how. There was actually another weight loss challenge which I wanted to join, but as a student, I couldn’t afford the fee. When the Plus X Challenge came about, the fee was quite affordable even for me, so I decided to take this opportunity and put myself to the test.
PM: What was the motivation behind joining the Plus X Challenge? SH: There were 2 things that motivated me. First of all, I had a good mentor in Michael Mogard, who continuously pushed and supported my efforts to lose weight. I also saw one of my old pictures from 2 years ago, when I was around 120kg, which was really unhealthy and I was worried about being that size again. PM: What were some of the more obvious signs during the competition that you were on the right track towards a healthier lifestyle? SH: I live in a 2-storey house, and when my mother used to ask me to get things from upstairs, I used to pant a lot just to go up the stairs once. There was even one time when I was so tired I couldn’t even make it all the way to the top! Nowadays, I can go up and down the stairs without any effort and can even do it several times so I know I am on the right track. PM: Have you modified your exercise routine since the competition ended? SH: Actually after the competition ended, I felt relieved and slacked off. I even gained some weight after the competition, but when I found out that I had actually won, I wanted to make sure I set the right example as a winner and made some modifications to my diet. PM: What were the changes you made, and what were the effects of these changes? SH: One of my friends actually recommended a low carb or keto diet, where you reduce the amount of
carbohydrates you eat to allow your body to produce ketones as energy instead of carbohydrates. I actually lost about 4–5 kg after I was announced as the winner thanks to this diet, which was more than the weight I lost during the competition. PM: How did you end up choosing Crossfit as your main fitness routine? SH: I first found out about Crossfit from my uncle, who is a regular at Reebok 673. He had asked me once to bring him his training bag, and there I saw a group of fit looking people, which I had always aspired to be. My sister, who also joined Crossfit with the encouragement of my uncle, pulled me in to join her for foundation classes, and paid for the fees without my knowledge. I didn’t want to waste her money, and so I initially did it for her. But after a while, I found myself enjoying the workouts and the company of the people and the rest is history. PM: Have you always been interested in fitness and if so, what other sports did you focus on? SH: To be honest, I’ve never been very athletic. At the most, I only used to run with my mother, and that was only because she forced me to. I also tried swimming and karate, and even achieved a green belt in it, but I never had the motivation to continue. PM: Would you consider yourself an athlete now after the Plus X Challenge? SH: Oh yes, one hundred percent! Winning this competition has given me a lot of confidence, and made me feel better about myself, not only as an athlete, but as a person overall. The changes in my
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September–October 2017
+Life inspired daily life like walking up the stairs, feeling good about the clothes I wear, are all benefits that came directly as a result of being fit and healthier. PM: How do you continue to keep yourself motivated in the long term? SH: Two of my friends and I have an accountability program with each other. How it works is that we update each other every night around 10pm on what we ate and what exercise we managed to do during the day. This way, we keep each other in check and if I spot something they should not have eaten, I will advise them on it. Likewise, if they spot something that I should not have eaten, or should have exercised more, they will talk to me about it. PM: Wow, that’s interesting. But is everyone honest to each other about what they eat? SH: You can’t lie to a weighing scale! If you claim to have been eating clean, but the scale shows no changes or even an increase, then everyone would know you’ve been lying. If you ate what you said you did, then the truth is in the weighing scale! PM: What are your longterm fitness goals? SH: My plan is to hold my weight at what it is now, but I do have plans to lose another 10 to 20kg in time for my graduation in August of next year. I want to look good for my graduation photo, because that is a picture which will be seen quite often over the next few years and I want to look as healthy as possible! PM: Thank you Shazwan for your time and congratulations once again! SH: Thank you Plus Magazine!
24 PLUS September–October 2017
FEATURING: Md Shazwan Husaini ARTICLE BY: Jason Rumpun PHOTOGRAPHER: Azree VENUE: Reebok Crossfit 673
+Life inspired
SZE NEE:
“A CONSISTENT LIFESTYLE”
Plus X Challenge
WINNER
Before PXC No
Name
Weight
Fat%
Fat Mass
5
Lim Sze Nee
48,5
23,50%
11,4
26 PLUS September–October 2017
RANK
5th PLACE
After Fat Free Weight Mass 37,1
50,9
Progress
Fat%
Fat Mass
22,90%
11,7
Fat Free Fat Mass Mass (+/-) 39,2
-0,3
Fat Free Mass 2,1
PLUS 27
September–October 2017
+Life inspired
S
ze Nee is a teacher in Maktab Sains, and a regular runner and hiker. She has joined several marathons and she plans her travels around, you guessed it — hiking! Sze Nee is one of the Plus X Challenge winners because of her consistency in keeping a healthy lifestyle. She has been keeping consistent and motivated for years! She shared with us how she did it. What inspired you to join the Plus X Challenge? My brother joined the challenge first. He went hiking everyday, and I think that was where I got my inspiration from. Months back, I went for a medical check-up and the results showed that I have high cholesterol. I never really gave much thought to my diet until the results of that medical check-up came. I started being more conscious and I started eating oats in the morning. Did you have a goal or an aim coming into the challenge? I just wanted to lose fat. I joined the challenge for a month. But I have been travelling and when I go travelling, I usually go hiking. I think that was how I started gaining lean mass. It really wasn’t intentional! The challenge was a motivation for me to keep fit and maintain my lifestyle. How would you describe your lifestyle? I used to plan my travels around runs and marathons. I’ve joined a lot of runs and I’m a regular hiker. I hike at least once a week and I used to run almost everyday. I started this lifestyle when I was still studying in the UK. During the challenge, I just tried to walk as much as possible. I also tried cut down the fat intake from food. Did you face any particular struggle in maintaining your healthy lifestyle? Definitely time management. I usually run for at least an hour, so I need time to get ready. I usually wake up earlier just to properly manage my time. Running helps me think better, so I think about a lot of things when I run. Running is a hobby for me, and it is a huge part of my lifestyle. What advice would you give to people who are struggling to keep a healthy lifestyle? Get a workout buddy. It will help motivate you. You also have to find something that you won’t mind doing over and over again. I like running, so I stick to running. Just choose something that you really like. I am also trying to promote a healthy lifestyle. Most people do not know that they have high cholesterol, because most people do not check.
28 PLUS September–October 2017
FEATURING: SZE NEE ARTICLE BY: Liyana Sidek PHOTOGRAPHER: Azree
+Life inspired
AMELIA KOH:
“BUILDING A BETTER SELF” Plus X Challenge
WINNER
A
t a young age, Amelia Koh was already exposed to different sports. Ping pong was the beginning of her journey, when it opened doors to different sports. She began jogging to improve her cardio and she played badminton to work on her speed. Her days used to be jam-packed with activities. 8am to 12pm with badminton training, 2pm to 4pm with table tennis, 4pm to 6pm running and then back to playing badminton again at night. Back then, she had only one goal — to lose weight. In 2013, while she was scrolling through Facebook, she stumbled upon a post of a bunch of friends buddy carrying each other. Curiosity opened up a new door for her and she found CrossFit. From then, working out with a community has helped her achieve more than just her fitness goals. Amelia shares with us how the fitness industry has helped her in much more than just her fitness. It has helped her break out of her shell and find a much more confident self.
30 PLUS September–October 2017
RANK
6th PLACE
Before PXC No
Name
Weight
Fat%
Fat Mass
6
Amelia Dupanggal Koh
64,7
27,40%
17,7
What was your initial thought before joining Plus X? Before joining, I hadn’t really been actively exercising. Since coming to Bandar, I paid for a gym membership but I burned it. It was a 6-month program but I didn’t really go, mainly because you were left to do your workout alone. It was kind of hard for me to stick with it. Then Fitness Zone held a body fat challenge during Ramadhan and they gave us the opportunity to workout with a group of people. That reminded me so much of how CrossFit is, and how it felt like working out with a community. That platform made me realize that working out with a group of people helps you commit to your goals. Then I heard of the Plus X Challenge. So on the very last week of registration, I decided to sign up. I think that all these challenges and platforms are doing a good job. It helps you commit and make time for your goals. I wouldn’t have started eating clean, working out or having that worklife balance if it wasn’t for these challenges. Do you think working out with a community helped a great deal in keeping the commitment? Working out with a community plays a very big role in keeping my commitment. It’s the feeling of having someone really believe in you. Having a workout buddy is very important to me.
After Fat Free Weight Mass 47,0
65,3
Progress
Fat%
Fat Mass
25,30%
16,5
What were the struggles you faced? And how did you overcome them? The struggle is mainly sticking to a routine. Finding a routine that fits you, how many times a week you should do it and just making sure that you keep committed. It started off very hard, but the challenge forced me to stick with it. The challenge was 30 days, and you usually develop a habit in 30 days so it gradually became easier. Sometimes, in the middle of workout, I feel like I cannot carry on. When you doubt yourself, it always helps to have someone who believes in you. Believing is seeing. What are your struggles when it comes to eating clean? The struggle is always there! I try to prep my meals on Sundays. On Wednesdays, I try to make time to prep for the remaining days. The planning, however, gets really tough! I usually just end up making pasta. At least it’s home-cooked and I know all the ingredients that go in it. It’s relatively healthier than eating out all the time and I also find steaming food relatively easy. But prepping everything still does take time! It still is a struggle for me. Right now, I’m still trying to find the best way to plan my meals. What does your daily routine look like? I go to work at 8 in the morning, so I try to wake up earlier to fit in
Fat Free Fat Mass Mass (+/-) 48,8
1,2
Fat Free Mass 1,8
some time to do some stretches. I find that it helps me wake my mind up. It does get a bit difficult, so I don’t do it everyday. In between morning and lunch time, I snack on some nuts. Right after work, I attend the 6pm CrossFit class at Hybrid Movement. When I was still trying to lose a lot of weight, I would go straight to badminton training at 8pm. Waking up in the morning was a struggle for me because my day used to be overloaded with activities. So I changed my schedule a bit, and I tried to divide the days I do CrossFit and badminton trainings. That was how I found my balance. Right now, I am focusing on improving my overall health instead of trying to lose so much weight. Who are in your support system? They are definitely my instructors, like Justin and Afiq. I am very grateful for them. They opened up the world of CrossFit for me and they have always believed in me. The community in Hybrid also plays a huge role in keeping me motivated. The feeling of support is just amazing. What advice would you give to people who are thinking of starting their fitness journey? Just keep trying, and try new things. You would never know what kind of impact it’ll bring to your life. I never knew I’d love CrossFit until I tried it.
PLUS 31
September–October 2017
+Life inspired
When you doubt yourself, it always helps to have someone who believes in you. Believing is seeing.
FEATURING: AMELIA KOH ARTICLE BY: Liyana Sidek PHOTOGRAPHER: Qusyairi Zainuddin VENUE: Hybrid Movement
32 PLUS September–October 2017
+Life inspired
SIANG YUN:
”THE FIRST STEP THAT MATTERED” 34 PLUS September–October 2017
29-year-old Siang Yun found a functional fitness group called NVP Fitness 2 years ago, and that’s when it all started for her. Between the cardio and weightlifting that she does, she tries to maintain a healthy and active lifestyle.
My breakfast was mostly yoghurt fruit bowls with home-baked granola. Lunch would be pan-fried chicken breast, eggs and vegetables like broccoli, cauliflower and tomatoes. As for dinner, I wouldn’t usually take rice. Most of the time, I ate vegetables and drank some soup.
Siang Yun shares with us how her first courageous step led her to where she is now.
Weekends are the most fun of all! Weekends are my cheat days, but I also always try not to overdo it or else all my effort would have been for nothing.
What motivated you to join the Plus X Challenge? Funnily enough, my husband dragged me to join this challenge!
I also worked out 3 times a week with a combination of cardio and strength.
What were your goals and aims coming into this challenge? I had a few goals in mind when I joined this challenge. I wanted to lose some weight and of course I wanted to lose my body fat. And we all know, when it comes to challenges, you need to challenge yourself. So I set myself up for a challenge.
Who was your support system? My husband is the biggest support system I have. We are constantly pushing each other. It’s good to have someone who believes in you whenever you have a pinch of doubt in yourself.
What was your motivation to keep going?
What advice would you give to people who are carrying out a healthy lifestyle and looking to achieve their goals?
To be honest, I didn’t make any drastic changes for this challenge. I just tried my best to workout more and I just became more conscious and made better choices with the food I ate.
I personally think that the most important thing is to eat healthy. Try to avoid eating unhealthy food like ice cream, chocolates and sodas too often. Starting the journey is always the hardest, but once you start it will become a habit and the process will become much easier. I also feel that having a partner can help you keep motivated.
Did you face any struggles at all throughout the challenge? Yes, definitely! I am a big time foodie! Resisting the temptation to snack and eat junk food was my biggest challenge! I tried my very best to resist the urge, and it did pay off!
You must be willing to take the first step, just like I did 2 years ago. Only then will you know if it’s something that you really want or not. A thousand miles begins with a single step. Never give up, take the first step and good luck!
Tell us a bit about your daily journey all throughout the Plus X Challenge? I usually packed my breakfast and lunch for work everyday.
Plus X Challenge
WINNER
Name
Weight
Fat%
Fat Mass
7
Hee Siang Yun
49,2
22,40%
11,0
7th PLACE
Before PXC No
RANK
After Fat Free Weight Mass 38,2
49
Progress
Fat%
Fat Mass
18,90%
9,3
Fat Free Fat Mass Mass (+/-) 39,7
1,8
Fat Free Mass 1,6
PLUS 35
September–October 2017
+Life inspired FEATURING: Siang Yun ARTICLE BY: Liyana Sidek PHOTOGRAPHER: Azree
36 PLUS September–October 2017
+Life inspired
BERNARD LAU,
FIRST OF HIS NAME, HOUSE OF DETERMINATION T
hat could very well be Bernard’s character if he was in Game of Thrones. Finishing just outside the top 3 places, many may feel just a little disappointed for just missing out on the podium places. However, most of the competitors in the PlusX Challenge are far more interested in their personal fitness goals and consider finishing anywhere in the prizes as an added bonus. Bernard Lau is one of these individuals. As someone who considers weight an ongoing issue in his personal life, Bernard has over the years changed his habits to include more exercise and reduce weight, but the addition of a competitive aspect really motivated Bernard. “(My weight) wasn’t healthy,
Plus X Challenge
WINNER
Before PXC No
Name
Weight
Fat%
Fat Mass
4
Lau Ber Nard
122,9
39,60%
48,7
38 PLUS September–October 2017
After Fat Free Weight Mass 74,2
115,9
RANK
4th PLACE
Progress
Fat%
Fat Mass
35,40%
41,0
Fat Free Fat Mass Mass (+/-) 74,9
7,6
Fat Free Mass 0,6
PLUS 39
September–October 2017
Life inspired+
and I wanted to start being serious about starting and then maintaining it, so when I found out about the challenge, I decided that this would be my first step towards gaining a healthier lifestyle”, he told me as I interviewed him over a cup of coffee. However, unlike conventional methods would suggest, Bernard took quite a different approach when it came to his fitness program during the competition. While some may choose to work out in the gym, you could easily say that Bernard had a one track mind to increase his overall fitness. “It was really to build up my stamina and to increase my core strength; towards the end of the challenge, I was able to swim a total of 50–60 laps in a standard pool, with no breaks in between, and complete it all under an hour”. He went on to add further that he focused only on cardio exercises during the challenge, and has plans to continue focusing on his stamina until the end of the year, when he will add a few elements of weight training to achieve a balanced workout plan. This is clearly a man with a plan, and a long term one at that, and it is amazing how a small
competition can act as a form of inspiration and motivation for individuals to want to better their life for the good of their body and soul. His single-mindedness to work purely on cardio however may have hampered his chances of winning the Plus X Challenge. Out of the top 8 finishers, Bernard had actually lost one of the most body fat, reducing a total of 4.2% in the body fat count. His muscle gain however was minimal, and as the competition focused on a combination of weight loss and muscle gain, it led to Bernard finishing in 4th place. Bernard, however, was so driven during the competition that he didn’t even engage the assistance of a personal trainer or a mentor, but rather, he did a lot of reading and consulted his friends who had similar experiences. At this point, I was totally amazed with his determination to succeed, as it is usually easier to stay focused on your goals when you have someone else checking back on your short successes, but Bernard is a man who will have none of it and still succeed! I closed out our short session by asking him how he has benefitted
the most since the competition ended. “By being healthier, I was able to have more energy to get things done, without having to crash or recuperate. My mind was also sharper and more focused when tackling a project and covering small details”. Bernard also added that he surrounded himself with a lot of positive and supportive friends, and this was very important for him to achieve his goals. This is still the man that was a self starter however, and he closed out by saying that the greatest motivator for any individual should come not from the outside, but from within. With that in mind, I thanked Bernard for participating in the PlusX challenge, and left the café thinking that everyone should be more like the man who finished inches away from the bronze medal, but has the fight of a gold medal athlete, Bernard Lau. FEATURING: Bernard Lau ARTICLE BY: Jason Rumpun PHOTOGRAPHER: Azree VENUE: Reebok Crossfit 673
PLUS 41
September–October 2017
DEMENTIA:
WHAT WE MIGHT HAVE FORGOTTEN
W
hat actually is dementia? According to the Alzheimer’s Association, dementia is a general term for a decline in mental ability severe enough to interfere in daily life. Dementia itself isn’t a specific disease, but instead, describes a group of symptoms affecting memory, thinking and social abilities which interferes with the daily function of the affected person. World Alzheimer’s Day falls on the 21st of September each year. I sat
down with a group of 3rd year medical students from the University of Brunei Darussalam, who were in the midst of a school community project, entitled C.A.R.E for Dementia, which according to Lorita Lee, one of the students in this project, stands for Community Action to Recognize and Educate for Dementia. I was curious, however, as to why a group of young medical students chose to cover a condition such as dementia. According to Kivy Leong, another student, there are a
42 PLUS September–October 2017
lot of myths and perceptions about dementia and they wanted to correct some of these misconceptions as much as possible. What I found most impressive was that these students were mostly left to execute these large scale community projects on their own with minimal support provided by their teachers, allowing them to show a level of independence and take ownership of their program. Among some of the initiatives they had taken at this point was to approach
Event+ and play memory games with a group of elderly patients with symptoms of dementia, and they also had plans to participate in one of the Bandarku Ceria events to raise awareness. One of the most common misconceptions about dementia according to Kivy, is that just because a person is getting old and starting to forget things, it doesn’t necessarily mean they are suffering from dementia. Young onset of dementia can occur to patients above the ages of 30, and comprises 5% of all dementia cases. Another student, Josh Liew, who already looks and sound like my future doctor, further explained that there are 3 main types of dementia. Alzheimer’s disease, forms the majority of dementia cases, where patients are subject to both short- and longterm memory loss. Vascular dementia, occurs mainly due to a stroke, resulting in a sudden, step-wise memory loss. Lastly, dementia with Lewy Bodies occurs when the patient suffers from visual hallucination, motor abnormalities, and memory loss. What are the risk factors causing dementia and how can we avoid it? Lim Wang Tech, the fourth member of the group, explained that risk factors can be categorized into 2 groups, modifiable and non-modifiable risk factors. Non-modifiable risk factors include age, where the risk of suffering from dementia doubles every 5 years after the age of 60, and gender, where according to 2016 Global Statistics, females have a higher risk of suffering dementia over their male counterparts. He went on to add further about modifiable risk factors, which are conditions that can be managed by the individual themselves. Smokers have a 45% higher risk of getting Alzheimer’s, while diabetic patients are twice as likely to develop dementia. High blood pressure patients are also at a higher risk of contracting vascular dementia. Lorita further expanded on Josh’s explanation on the types of dementia, saying that Alzheimer’s patients usually suffer from short-term memory loss first, forgetting simple things like what they might have eaten that day to eventually forgetting long-term memories like their entire childhood once the disease progresses.
PLUS 43
September–October 2017
+Event She differentiated it with vascular dementia, which she personally finds much more serious, as it can occur whenever a patient suffers a stroke attack and the blood clot travels to the hippocampus part of the brain which affects memory. Lewy bodies dementia as explained by Kivy, is when there is an abnormal disposition of protein in the brain, and the first signs of this version of dementia is when the patient experiences visual hallucination, loss of motor function, and at the end stages, loss of memory.
There are an approximately 2000 cases of dementia patients in Brunei. This is according to the
students’ research, which was also previously reported in the Borneo Bulletin. These are however only the cases which have been diagnosed, as it is very common for degenerative brain diseases to go undiagnosed until the later stages of the disease. What do the students hope to achieve by the end of this project though? According to Josh and Kivy, they hope that they are able to educate the public to recognize symptoms of dementia, and for relatives and caregivers of dementia patients to better manage their relative’s condition. Many of these patients, especially in the later stages of the diseases, may display aggressive behavior and will frustrate the people closest to them, but relatives and caregivers will be able to counteract their frustrations by having a better understanding of the disease. As the author of The Inspired Caregiver, Tia Walker, once said, “To care for those who once cared for us is one of the highest honors”. These students want to bring the disease to the attention of not only the people who suffer from this debilitating condition, but also to the people closest to them. This may have begun for the students as a school community project, but only the positive impact felt in the lives of these patients and their caregivers, can be a true measurement of their success. FEATURING: Kivy Leong, Lim Wang Tech, Josh Liew, Lorita Lee ARTICLE BY: Jason Rumpun PHOTOGRAPHER: Jason Rumpun
44 PLUS September–October 2017
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