March 2017
BOOTCAMP ISSUE
The Will To Change Keeping
Workout With Plus+ PLUS+ EXCLUSIVE INTERVIEW:
FUEL YOUR BODY RIGHT
FROM COUCH POTATO TO RISING ATHLETE
PERSEVERANCE AND PASSION USD $3.99 GBP £3.49 BND $5.00 BRUNEI EDITION
Wherever You Go
March 2017
+Health 6 A Healthy Liver Makes For A Healthier You
+Fitness 11 Workout Tips when You're Travelling 15 Pre & Post Workout Snack Ideas
+Event
HELMI ABDULLAH: “STOP WISHING. START DOING.”
22
18 Plus+ Bootcamp X HA Fitness
+Life Inspired 22 Helmi Abdullah: “Stop Wishing. Start Doing.” 30 Mohd Ady: Willpower and Change 36 Low Leng May: From the First Step to A Lifestyle
+Plus Workout 42 Plus+ Monthly Workout #1
30 MOHD ADY:
WILLPOWER AND CHANGE 2 PLUS March 2017
Content+
36 LOW LENG MAY: FROM THE FIRST STEP TO A LIFESTYLE
Plus+ Monthly Workout #1 42
PLUS 3
March 2017
+Publisher Info
T
Dear readers, his month we feature articles that highlight the importance and functions of one very vital organ in our bodies – the liver. We also provide tips on how to ensure and maintain the health of both these organs.
Plus+ had the pleasure of collaborating with Helmi Abdullah Fitness in a Total Body Bootcamp workout that lasted 90 minutes and ended with happy participants satisfied with a fun and intensive workout coupled with a free Plus+ magazine to take home with them. In addition to that, we had a good chat with Helmi Abdullah to learn all about his bootcamp classes, what bootcamp entails in general and his journey in becoming a full-time fitness instructor. We also feature Low Leng May and discover how she morphed from a self-proclaimed couch potato into the fitness athlete she is today. Last but not least, we have Mohd Ady who shares his inspiring story that proves that anyone can achieve any goal they set they mind to with the right mindset and determination. 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? +Publisher
+Photographer
Nexploit Services
Azree
+Editor-At-Large
+Featuring
Plus Team
Helmi Abdullah
+Writer
Low Leng May
Manisha Dhalani
Mohd Ady
Email it to plusbrunei@gmail.com
+For business inquiries and distribution Email it to plusbrunei@gmail.com
+Get interactive with Plus Magazine
Liyana Sidek +Logistic +Proof Reader
Hafiz Haji Sulaiman
Monica Lim
Baaqi Hisab
+Marketing and Digital Content Nursadiqin Misir +Graphic Designer
+International Sales Md Mustaqim HHM Nashrul Abu Bakar
Anna Thien Oleh Melnyk
+Local Sales
John M. Rey
Ak M Khairunnazeem Pg Abd Momin
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 March 2017
FOLLOW US ON:
Plus Brunei
Plus Brunei
+Health
A HEALTHY
LIVER MAKES FOR A HEALTHIER YOU
6 PLUS March 2017
PLUS 7
March 2017
Health+
H
ow important is the function of your liver for your overall health, you ask?
Extremely important.
While we busy ourselves with caring for our lungs, heart, and kidneys, we tend to overlook the all-important liver and the functions it serves. We tend not to associate our liver with what is significant for our daily routine. Contrary to that belief though, a functional liver can allow for: � Increased energy levels � Stronger immunity � Clearer skin � Positive mood changes � Less digestive issues � … and much more Sounds like a sweet deal, doesn’t it? And all you need to do to achieve this is to keep your livers healthy. What is a healthy liver you ask? A healthy liver is one that helps you flush out the toxins from your body. When we don’t pay attention to what we take in, it often results in too much toxins. This in turn deteriorates the functionality of your liver, which causes issues with your immune system, which naturally affects a whole lot of other things. Other issues relatable to an unhealthy liver include fatigue, trouble concentrating, bloating, easy
bruising, constipation, and even excessive sweating.
� Reducing food intake from heated plastic containers
So what do you have to keep a lookout for in order to achieve a healthy liver?
� Removing any alcohol intake as it damages liver cells
DOES OUR FOOD INTAKE AFFECT OUR LIVER’S HEALTH? Yes. Eating too much processed, fried food, sugary goods all lead to a toxin-filled body, which means your liver would probably have to work extra hard to clean your system. Like an engine that is taxed, an overworked liver will not be able to process toxins and fat in an efficient way, leading to a lot of other problems. If you feel like your immune system is flailing, consume food items that help to cleanse the liver. This will allow it to regain its natural ability to detoxify your body. Consider: � Consuming high-fibre and anti-inflammatory edibles (think leafy green vegetables, fresh herbs and fruits, green tea) � Adding anti-oxidants to your diet to reverse liver issues � Regulate the influx of sugar to reduce pressure on your liver � Drinking freshly squeezed lemon juice every morning
� Making your environment pollutant-free to avoid consuming chemical-laden edibles, and stress-free as chronic stress is known to have an impact on your overall health
ASIDE FROM DIET, WILL EXERCISE HELP KEEP OUR LIVER HEALTHY? Of course! Significant research has proven time and again how exercise has a positive effect on your liver’s function. The key here is to get your blood circulating. During physical activities, your heart pumps more blood, which in turn will allow your liver to function healthily. A diet filled with fatty items and alcohol also results in a fatty liver disease, so keep moving your body to regulate your dangerous visceral fat. Consider adding aerobics, strength training, and core exercises to your routine. Jogging, yoga, tai chi, cardio — whatever you prefer. Regular exercise will help strengthen your immune system, boost your energy, reduce total body fat, and most importantly, give your organs a good workout. ARTICLE BY: Manisha Dhalani
PLUS 9
March 2017
+Fitness
WORKOUT TIPS WHEN YOU'RE TRAVELLING I
often find myself onboard a plane, wondering how I’m going to keep up with my fitness regime, what with me travelling so often. After all, one of the most important ways to achieve fitness goals is to maintain consistency. But with occasional travelling, it becomes difficult to constantly stay motivated to workout. A change of surroundings, the need to try all the new delectable cuisines, the desire to just chill and read a book by the beach — they all seem to trump dropping down and doing twenty push-ups.
12 PLUS March 2017
And I’m sure I’m not the only one who finds herself thinking this way. After all, how does one hold multiple gym memberships, or even carry around their workout items from state to state? Thankfully, there are simpler solutions.
NO EQUIPMENT? NO PROBLEM. With exercise being such an emerging trend, hotels across the world, big or small, are providing guests
access to a gym, and if not, then at least a pool that you can swim and shed those extra pounds you’ve packed on. But what if you’re staying at a no-frills place instead, or a relative’s house? Worry not. There are thousands of routines that you can find online or mash-up yourself to focus on the parts of the body you’ve been working so hard to manage. From simple warm-up stretches to intense cardio routines, you can now do it all within the comfort of your little room that you will call home for a while.
One tip to maintaining a fitness regime while on a holiday is to take the opportunity to get out, grab some fresh air and walk. Hike more, take up a class in the local martial art (think Muay Thai if you’re in Thailand), or cycle across the countryside. In other words, there should be no more excuses for missing leg day!
IF YOU CAN, CARRY A PROP. Depending on where I travel, I either have one lightweight dumbbell or my yoga mat with me always. I choose these two props mainly because my focus is mostly to work on stretching as well as my shoulders and arms. Decide which part of the body you want to focus on, and if it permits, carry a prop that will help you work on that while you’re on that holiday or business trip.
WATCH WHAT YOU CONSUME. It’s extremely easy to lose sight of your fitness when you’re in a new country, exploring new cuisines, and trying out new things.
After all, food is part of the experience when visiting a new place. So how do you juggle this? The rule of the thumb here is to eat real food. Avoid over-processed items, keep the intake of fried food on the low (try if you must, but don’t wolf them down), and always remember to keep yourself hydrated — preferably with water and not sugar-laden drinks.
To summarise, travelling shouldn’t be the reason you stop exercising. Neither should you constantly have the “all-or-nothing” mindset. Remember, that you must just keep going and maintaining your fitness, however small the steps you take are. Enjoy your next trip! ARTICLE BY: Manisha Dhalani
PLUS 13
March 2017
Fitness+
W
hen I was first new to the exercise regime, I constantly found myself staring inside the fridge, unsure of what to set aside for a good snack that would be productive for my workout. After all, as much as I love cake, we all know that processed goods are not exactly the best thing to stock up on after spending so much time to stay healthy. What was I to do?
PRE-WORKOUT You don’t want to be eating too much before your workout that you feel too full even to move. But you must eat something in order to push yourself to do the best you can to achieve your exercising goals. Rule of thumb to follow? Eat and hydrate yourself at least 45 minutes before your workout. A combination of carbohydrates and protein is the way to go.
Some ideas for munchies before your workout: � Smoothie: My personal favorites are fruit smoothies. A combination of bananas, lemon juice, almond milk and blueberries often do me good. Throw in some nuts, dates, change up the milk for yogurt, or add in some chia seeds if you like — the point here is to stock up on fresh ingredients that’ll give you the boost to keep you going throughout your workout session.
I started reading several nutritional books and blogs. I tried snacking on different items to see what suited me best and what helped me curb my hunger pangs yet didn’t add bad fat into my body. While my recommendations are general and usually applicable to all sorts of body types, do note that you should try them out for yourself and make some tweaks as to what suits you best — taking special care if you’re particularly allergic to certain foods such as dairy or nuts.
PLUS 15
March 2017
+Fitness
workout is the easiest option for me. However, be careful when purchasing store-bought packets — watch out for too much salt, sugar or preservatives. You don’t want these things to affect your workout at all.
� Greek yogurt with berries: While some people prefer eating a bowl of oatmeal with sliced bananas (which also makes a good pre-workout snack), my taste buds often call for a yummy bowl of yogurt with fresh berries to fuel me up before a workout.
POST-WORKOUT
� Dried fruits and nuts: Often referred to as a trail mix, the combination of fruits and nuts you can just pop in your mouth before a
Snacking after a workout is not counterintuitive, if that’s what you think. After a hard day at the gym, or even a short workout session at home, it is
16 PLUS March 2017
essential for you to stock up on nutrients that your body may have lost. Easy post-workout snack rules? First, eat at least 20 minutes after your training ends, before loading up on a full meal about 3 to 4 hours later. Secondly, get a good mix of carbohydrates and protein, and stay off anything with too much sugar. And last, but the most important of all, rehydrate — drink a lot of water to replenish whatever you have lost during your workout session.
Post-workout snack ideas: � Apple slices with peanut butter dip: Low in calories, yet enough nutrients to power you back up after a workout. � Chocolate milk: Love yourself some good ol’ chocolate yet have to control your intake? No worries — chocolate milk is the perfect mixture of carbs and protein to get you going. Just make sure not to consume too much!
� Hummus and pita: Chickpeas and whole wheat pita bread, besides being my favourite combination, also make a great post-workout snack. Add some healthy vegetables to your combination to keep yourself fueled for a few hours. � Tuna sandwich: Tuna, drizzled with lemon juice, spread over a slice of whole wheat bread, anyone? Yes, another perfect carb and protein combination, this
mini-meal will give you a great post-workout recovery! � Banana: There are times when I find myself unavailable to stock up on snacks for a post-workout munchie. The fastest way out? Eat a banana. It helps to speed up the recovery of your muscles and provide you with a wonderful dose of potassium. Get something else to eat an hour or two later. ARTICLE BY: Manisha Dhalani
PLUS 17
March 2017
+Event
PLUS+ BOOTCAMP X HA FITNESS O
n the 24th of January 2017, Plus+ Brunei collaborated with Helmi Abdullah Fitness to conduct a 90 minutes Total Body Bootcamp workout. This fun event was held at Helmi Abdullah Fitness Sweat Box in Tungku Link. From 7pm up until 8.30pm in the evening, we saw a full house of about 50 eager participants fighting through their 90-minute workout. They powered through squats, mountain climbers, lunges and many more movements with smiles of satisfaction on their faces. The participants ranged
18 PLUS March 2017
from all different age groups and we had the chance to speak to some of them. Razz, aged 45, is going stronger than ever! He has said, “I like bootcamp because it is mostly cardio and it has helped me lose weight and maintain my figure! I attend bootcamp classes more than 5 times a week. I love it!” Nabilah, aged 25, first joined bootcamp in March 2016 and has been coming back for more ever since. She has said, “It has helped me
lose a lot of weight and gain confidence. It is also a place for us to mingle with people who are interested in fitness and have the same goals”. It is apparent that people of all ages are able to enjoy and benefit from bootcamp workouts. It isn’t only fun, it’s rewarding! Plus+ Brunei also had the chance to give away our magazines for free to the participants that evening. It was a successful event with flushed, joyful and happy faces from start to finish!
+Event
20 PLUS March 2017
PLUS 21
March 2017
HELMI ABDULLAH: “STOP WISHING. START DOING.” 22 PLUS March 2017
Life inspired+
PLUS 23
March 2017
24 PLUS March 2017
Life inspired+
W
e sat down with Helmi Abdullah to speak about himself and his growing career. During the interview, Helmi had just lost his voice from a cold, yet still stayed strong to coach a class of about 50 people in a 90-minute session. Why, you ask? He is on a mission to help the promote fitness in Brunei. Helmi has been a bootcamp instructor for 3 years now and started his own gym only 7 months ago. In those 7 months, Helmi has grown to be a well-known bootcamp instructor. He is the first Bruneian to introduce bootcamp in Brunei and since then has gained many loyal clients. His programs are proper, varied and structured and they are the
kind of programs that keep people interested. Helmi made a huge decision when he decided to quit his day job to make fitness a full-time career. He took the leap of faith and followed his passion. Needless to say, he succeeded in being Helmi Abdullah Fitness. Helmi is now a full-time instructor. He is a certified bootcamp instructor, certified Fatburn Extreme, certified spinning instructor, certified HIIT instructor and he also has a degree in Sports Science. What you may not know about Helmi are his struggles to get where he is today. He fought through all the obstacles thrown at him with dedication, commitment and heart. We sat down to share with us his journey and life story.
 PLUS 25
March 2017
+Life inspired What is Bootcamp? Bootcamp is a group exercise conducted by an instructor and it resembles a military workout. It was traditionally conducted outdoors but nowadays, it can be done indoors and anywhere! What kind of workouts can be expected in your classes? It usually lasts for 45 minutes to an hour. My program changes every month. But it usually consists of sessions that concentrate on the upper body, lower body, cardio, abs, tabata and we even equipment nights. It does not get repetitive. Special event bootcamp sessions are an exception, they are a total body workout. It’s safe to say that bootcamp can be done anywhere. We sometimes take it outdoors and even to the beach! Even the equipment is brought outdoors sometimes. How does fitness apply in your daily life? Fitness is my career. Every second of my life is about fitness. From the start of my day until the end, it’s all about fitness. It has become very important to me. I usually workout at 5.30am. I coach personal trainings classes (PT) from 6am until around 9am. It resumes again at around 2pm. By 6:30 pm, my evening classes start. This goes on every day and it has become a daily routine for me. It is a full-time job for me. What made you decide to choose fitness as a career? My family and friends never agreed to the idea of switching to fitness as my full-time job. They did not see a future in fitness. To be completely honest, I did not see a future in it at first either but I figured that if I wasn’t going to be the first Bruneian to start, who would? So I thought I would be the first. I thought about the idea for about 6 months. I quit my job, I took a huge leap and I gave it a try. It has now been 10 months since I left my previous job to pursue a full-time career as a fitness instructor and I cannot be more thankful that it has worked out very well for me. What advice would you give to people who want to make fitness a lifestyle and a career? Never stop — regardless of all the failures. You will never know if your next try might be the one to lead you to success. My very first class as a fulltime instructor only had 6 people, and they were all my friends! No one came to my second class. I did all I could to invite people to join my next few classes. I have experienced a lot of incidents where no one showed up to my classes. Needless to say, I was disappointed. I was beyond sad. There were times when I felt like giving up was my only option. But I kept trying, over and over again. I invited people to group chats on WhatsApp and I advertised my classes on Instagram. It slowly grew and with time, I started seeing full classes!
26 PLUS March 2017
That’s how my classes expanded. It went from no one showing up in a class to about 40 people per class! Never worry about other people. When you finally achieve success, that is when people will start asking, “how did you do it?” What can bootcamp teach in comparison to other fitness programs? Bootcamp suits all levels of fitness regardless of whether your aim is to lose weight, lose fat or gain endurance. It focuses on everything. Bootcamp shouldn’t be intimidating. It is for everybody. I always focus on creating a community of people who enjoy fitness and share the same goals. They are always happy during and after class. They stay back to mingle and it’s just very nice to see that this kind of community is growing. My classes focus on community, consistency and results. What has your journey as a fitness instructor taught you? I started from zero. I started from absolutely nothing. It has taught me that anything is possible. Failures are never there to show you that you cannot do it. In my case, fitness is my passion and I believe that if you do anything with a passion, you will succeed. I wake up every morning looking forward to coaching my classes. I am always more than happy to start my day knowing that my job is something I love. I have learnt to never give up on my dreams. In life, you need to keep exploring. You need to go beyond your comfort zone because the answers you might be looking for could be found outside your comfort zone. The more you stretch your knowledge, the more you will improve. Every day is a learning process for me and I always want to keep learning. Do you believe that fitness is for everyone? Yes, of course. I believe that the key is consistency. If you just stick to it, I believe that you can. If I can do it, why can’t you? We all have to start somewhere. Planning, hoping and wishing will not get you anywhere. You always have to start. What advice would you give to people who are just starting out their fitness journey? Starting is never easy. It is difficult but all you have to do is start, and start slow. There is no use in going on a full crash diet. Rice is not our enemy, that’s what we have to remember! If you stay away from rice, but still eat ice cream, chocolates and all sorts of junk food, you are still not living a healthy life. It’s not rice, it’s the calories. You just need to eat right and healthy. As Bruneians, we love our food! We don’t want to deprive ourselves of the food we love. All we have to remember is; keep everything at moderation.
PLUS 27
March 2017
SA VE $2
60 %
pe
r
off N Pr ews i iss ce!!stand
ue
.
Plus+ Subscription
We have the answers to your questions. Why you should subscribe: +Join us in supporting our local talents. +Be the first to know about our latest Plus+ sponsored events. +Product samples will be included in your subscription (if any). +Find your motivation and inspiration with our real-life stories. Subscribe Now To Subscribe to Plus+ Magazine you can either email us at PlusBrunei@gmail.com or visit www.getit.com.bn
Subscribe for
only $24 per year
Scan QR Code to Subscribe
Life inspired+
FEATURING: Helmi Abdullah ARTICLE BY: Liyana Sidek PHOTOGRAPHER: Asree
PLUS 29
March 2017
+Life inspired
WILLPOWER AND CHANGE
W
ho says that fitness is only for experienced athletes? 24-year-old Mohd Ady reached out to tell a story that will make you want to get up and achieve any goal you’ve always wanted.
Weighing in at 113 kg, he knew he had to do something. This is the exact moment that will differentiate between those of you who will quit and those who will keep trying. Mohd Ady decided to fight for his dreams.
Mohd Ady lived in the military camp for 20 years and ever since he was a young boy, he had always wanted to join the military. One day, he sat at the desk of his workstation and thought about this dream.
From then on, every day was a constant battle. He stepped out of his work desk and his comfort zone. He struggled just trying to climb up the stairs but he continued anyway. People made jokes about him but
30 PLUS March 2017
he fought through anyway. This was the kind of commitment and determination he carried all throughout his journey and now weighing in at 73 kg, everyone can see that it was worth it. He is living proof that anyone can achieve anything they set their mind to. How did he go from sitting in front of the television and feeling miserable, to waking up early in the morning to train in calisthenics, sprint and run long distances?
PLUS 31
March 2017
What programs or diets did you follow? The first program that I followed was the Insanity program. Then I came to realize that it was a little too difficult for someone who was slightly obese. But I still managed to complete it! I believe that what matters is your willpower to do certain things. I started the Insanity workout because it is a high intensity workout that can be done anywhere. I gave myself phases and deadlines in a year to reach my goals. During the first 6 months, I focused mostly on losing the extra pounds. That’s where the high intensity training came in. Now, I wake up at four in the morning to do some cardio. After coming back from a run, I usually grab a pre-workout meal, only to start my next high intensity workout before work. I put in a lot of effort in my workouts and meals up to the extent of understanding and memorizing calorie intake. Has there been a day where carrying on seemed impossible? Motivation from other people was always difficult to get since I did my training alone. What helps me is the constant self-reminder of what I will gain from working out and doing the hard work now. I motivate myself every single day. I tell myself, “If you don’t do this, you will not get the job and you will not be able to prove to people that you can do this”. Apart from workouts and counting calories, what has your weight loss journey taught you? Losing weight is science. You have to always keep learning. You have to do your research and act according to your goals. I kept studying and researching on the things I could do to help me achieve my goals and that suited my capabilities. I also learnt that mental strength plays a huge part. Your mind plays a huge role when it comes to self-discipline. Your mind is the one that you have to convince whenever you feel like slacking off. How has your lifestyle changed? I would say that my lifestyle has not changed that much because I have not reached my ultimate goal yet. I still train and workout as hard as I did when I first started this journey. However, I would say that my life has changed in terms of how I see myself. My confidence level is growing now. Choosing the healthy route has definitely helped me; not just physically but mentally as well. It really makes a huge difference. I am a lot happier now. What advice would you give to people who are starting their weight loss journey? Hard work. Nothing beats hard work. For myself, I did all sorts of things to achieve my goals. I tried out calisthenics, I did push ups and sit-ups and I ran. You achieve a sense of fulfillment whenever you finish your workout and you feel out of breath. Know that all hard work always pay off.
32 PLUS March 2017
Life inspired+
PLUS 33
March 2017
+Life inspired
FEATURING: Mohd Ady ARTICLE BY: Liyana Sidek PHOTOGRAPHER: Fiqah Rahman
34 PLUS March 2017
+Life inspired
LOW LENG MAY:
FROM THE FIRST STEP TO A LIFESTYLE 36 PLUS March 2017
L
ow Leng May took her first leap into athletic competition in the form of obstacle races. Would you have ever guessed that only a few years back, she described herself as a “couch potato”? How did she pick herself up and rise to become an athlete who loves what she does? May’s fitness journey began in 2012 when she was studying in the United States. A 7am call every morning screaming “May, let’s run!” from a friend created her habit to go for runs. Coming back home to Brunei, she took advantage of her sleepless early mornings due to jetlag to go for runs. This soon became a routine and continued on to be a lifestyle. Since then, she has kept her training and sports very diverse and varied. She has tried a number of sports and activities such as swimming and rock climbing and she even teaches aerial yoga! How did someone who couldn’t last five minutes on her first run rise up to be an admirable athlete? Sit back while she shares with us her story.
PLUS 37
March 2017
+Life inspired How did you become an athlete? Well, it started off being something small like a morning run. I started by setting myself a new target each time and it kept adding on. Then, I thought that because I had always worked out on my own, I never knew how I would fare in comparison to other people and wanted to find out. So there was the Spartan Race. I thought it was exciting! It wasn’t just a run, it was strength and endurance too. I thought it was a challenge so I wanted to try it out. Share with us your experience with Spartan Race. What were your toughest challenges and obstacles during the race? The Spartan Race has three levels: the Sprint, which runs over 5 km with over 20 obstacles; the Super, a 13+ km course with 25+ obstacles; and the recent one I ran is the Beast, which covers 21km with 38 grueling obstacles. I’ve had different experiences with all three but all of them are exciting, and each one pushed me and tested me further than the last. The Beast was by far, the most interesting and challenging, because we ran through many different terrains: sandy beach, hills, mud, forest, open water, and rocky terrains. The toughest challenge for me has always been the back-breaking bucket carry. I managed to complete it but it took a lot of self-pep-talk to get myself to keep going till the end. Surprisingly, I hit the target with the spear throw at Beast. I hadn’t managed in the first two races earlier this year. I was lucky a fellow Spartan gave a good tip to “aim high” before I threw the spear, so I was spared from the 30 burpees this time. How did you train for your competitions? My routine would be to wake up in the morning to do some HIIT training for about 30 to 45 minutes. After work, I go to the gym to do some strength training. On the weekends, I go for runs. That is usually my routine for most of my races. Can you share with us some pointers for those who wish to participate in the next upcoming Spartan Race? The Spartan Race tests your mind as much as it tests your body. I think you have to start the race with positive thoughts and excitement to hype yourself up. If I hadn’t let my anxiety and
38 PLUS March 2017
self-doubt get to me at the start of the race, I think I would have done better. So yes, positive thoughts and strong will will get you far. Learn to love burpees. Every failure to complete an obstacle means 30 burpees, and they can really tire you out. Go for a good run often. While the Spartan Race is filled with obstacles, the biggest obstacle is the distance — getting used to running long distances is just as important as building strength and agility for the obstacles. And finally, just go out and have fun! It’s fun to run with a team, but don’t be intimidated by the thought of running on your own. You’ll meet a lot of friendly Spartans along the way. Are you planning to compete anytime soon? This year, I will be taking a break from competing. I have trained really hard for the last few years. I injured my knee so I have to be careful. Hopefully next year, I will be ready to go again. What advice would you give to people who want to become athletes? It’s never too late to start. People always say that they’re not ready yet. The reality is, you don’t wait for yourself to be ready. You get yourself ready. All fitness training is difficult but good things never come easy. You will feel better about yourself when you’re fit! You will have more energy despite what people would think. I wake up at 5am in the morning to work out and it doesn’t make me tired. Conversely, when I don’t work out in the morning, I go to work and I feel very drained. Have you ever had bad days where you feel like maybe the journey isn’t for you? No, never actually! You have to give yourself pep talks and keep good company. I have good friends who are constantly there to push me. What would you tell people who are just starting their fitness journey? Never compare yourself with other people. Focus on yourself. Don’t get discouraged because you are slower than others. You build yourself every day. You have to remember where your focus is and always remember your end goal. Remind yourself why you are doing this. You’ll be able to drain out all that noise in the process.
PLUS 39
March 2017
+Life inspired
FEATURING: Low Leng May ARTICLE BY: Liyana Sidek PHOTOGRAPHER: Asree
40 PLUS March 2017
+Plus Workout
PLUS+ MONTHLY WORKOUT #1
PLUS WORKOUT #1 12 min as many rounds/ reps as possible (amrap) ¬¬ 50 Skips ¬¬ 15 Squats ¬¬ 10 Burpees Score: number of rounds within the 12 mins
BENEFIT(S): CARDIOVASCULAR ENDURANCE AND METABOLIC CONDITIONING This workout forces you to move consistently as there are no technical skills required in executing these movements. Find your pace and stick with it for 12 minutes, ramp up your pace a little bit as the time approaches 12. Don’t forget to breath and finish strong! SKIPS: Make sure your elbows are close to your body and not flared out. Flick with your wrist and jump consistently while keeping your legs straight. A rep is when the rope successfully goes around the body.
42 PLUS March 2017
SQUATS: Start with shoulder-width stance. Start by bringing your hips back and go as low as you can maintaining your chest tall all the way down. Make sure your knees are pointing out and tracking your toes as you go lower. Your feet have to stay firm on the ground throughout the whole movement. Stand up for a full rep.
 PLUS 43
March 2017
1
2 3 FEATURING: Nashrul Abu Bakar PHOTOGRAPHER: Asree
5
44 PLUS March 2017
4
BURPEES: Just like any other standard burpee, make sure your chest touches the ground, push your chest up through your palms and snap your hips up. Stand up, jump and clap over your head. You may stop at a plank if touching your chest on the ground is too hard.
The best thing about this workout is that it can be done everywhere without any necessary equipment needed! (except for a skipping rope) Slit in this workout into your routine and make sure you revisit the workout with enough rest in between attempts, review your scores and observe if you have improved. Remember to finish strong!
B E YO U R S E L F, T H E R E I S N O O N E
BETTER
#WEAREVICTORYATHLETES #PLUSLIFESTYLE
V I C T O RYAT H L E T E S C L O SINCE 2014
Be Bold. Be Different. Be Daring.
Plus+ Magazine wants you. If you have competed in any international sports competitions or any sports events outside of Brunei, we are reaching out to you. Your achievements matter. Join us to share and inspire! Email us your achievements and details to Editorial@PlusBrunei.com.