The Neglected Portion

In any arena, be it your career, education or sports, there will always be the “high achievers”, the “so-so” and the “under achieving”. But, the secret to becoming better than where you are now, is in my opinion, dependent on “the neglected portion” of fitness, your psychological fitness.

Many times, we dream of achieving so much more, but are not able to do so because poor planning, poor resources and etc. I was reminded of what kept me on track when i was still active in a rowing career, my competition focus plan.

Do you have a competition focus plan that charts the little milestones towards your success?? Would you care to share you plan??

The FS DECATHLON (Proper)

Well, we didn’t really organized the traditional Decathlon that, as stated in the dictionary, “is an athletic event taking place over two days, in which each competitor takes part in the same prescribed ten events (100-meter dash, long jump, shot put, high jump, 400-meter dash, 110-meter hurdles, discus, pole vault, javelin, and 1,500-meter run).” We had 10 exercises to be completed within a period of not more than 3 hours!

The Static/ Calisthenic Exercises are as followed:

1. Forward Lunges x 10 reps (each side)
2. Prone Row x 10 reps
3. Overhead Dumbbell Presses x 10 reps
4. Side Trunk Lift x 10 reps (each side)
5. Alternate legs Thrust x 10 reps (each side)
6. Push ups x 10 reps
7. Crunches x 10 reps
8. Chin ups x 10 reps

If all there exercises seems suspiciously easy to be called a challenge, your guess would be correct! Finishing the above mentioned 8 exercises with a 1km run is only the completion of 1 set of the workout. and we had to complete 10 sets of these 9 routine before heading to the swimming pool for a 1km swim!

Here are the 2 Aerobic Exercises in the challenge:

1. 1km run x 10 reps
2. 1km Swim / 10 laps

Participants were grouped into teams of 7 and the best 5 timing would contribute to the team event placing, but i guess what was really heartening for me, was the fact that there were teams that decided to stick closely together and complete it while maintaining the team integrity! In this individualistic world, where personal best are the most sought after title, such spirit of togetherness and teamwork really shines through!

I must say that it was a struggle, finishing routine just after my intense study and exam break with little bouts of workout and that i really cramped half the time while i was doing the swim, it really is an inspiration to see the “never give up” attitude that the seniors have! They cheered each other on, finishing their race in spite of cramps and fatigue!

The FS Challenge is really a fun and educational event that could offer my students more to learn in life that what the textbooks can teach them. the only thing left, is for me to learn to highlight these values more effectively to them and hopefully change the world a little!

The Fitness Specialist Challenge

My students were tasked to organize a signature event, called the Fitness Specialist Challenge !! you can find more detail from the event page!!

Here are some of the attire and logo design to whet your appetite!!

The official finisher attire for the event

The Crew Attire

Will post more about the event soon!!
For now, its back to the books for me!!

“with GOD, all things are Possible”

Will Be Back ASAP!

Mr J is currently busy with work, studies & upcoming exams. He will be back soon! Do continue to give Fysike your utmost support! In the meantime, keep a healthy lifestyle and make it a fysike experience!

If you are participating in the Osim Triathlon 2010 this coming Sunday, you might bump into Mr J! He is one of the participants too. Remember to say Hi to him! Meanwhile, take care and have a good race this Sunday!

God bless you =)

Cheers, Pris

Buddy Circuit

Working out with an accountability partner to fuel your continued drive in fitness is definitely beneficial,
no wonder we continue to dwell in this topic.

In the middle of this week, we introduced the buddy circuit with 4 simple exercises, namely:

1. Assisted Jump Heaves
2. Slamming the Medicine Ball
3. Chain Saw
4. Dancing Lion

You may wonder about the funny names, but what’s a little fun and laughter before the challenging buddy level workout?
Oh, and one more thing, we added a couple more exercises and  termed them reactions exercises. These exercises are inserted whenever the conducting person deems fit, just to milk out a bit more movement and laughter.

Participants will have to make a dash towards a designated area to execute the reaction exercises. They are as followed:

1. Bounce
2. Leap Frog

With the buddy motivating you throughout the exercise, and the interactive nature of the workout, you are guaranteed a fun filled, challenging and enjoyable session that will bring you towards your ultimate fitness goals.

How are you motivating your trainees? How are your workout conducted?

Tempo-Pace Training

Tempo Pace Training is a really wonderful way of pushing yourself at an intensity hard enough,
yet achievable.

Pair it together with the calculated intensity based on VO2 Max  of around 73% for a 9:50 2.4km finisher and you’ll know that the training is a potent one that is specific to your ability.

Running at this intensity meant that we clock a distance of no less than 3.65km in 20 min, but this pace would be seemingly difficult to achieve without that training partner, your accountability partner who works just as hard with you. Without him/her, you probably would have thrown in the white flag when it became tough.

Over the past week, i’ve been able to bring my significant other along for a good 15min jog. It felt wonderful to be able to do things together. Why wait, get your running shoes ready, and together with your whoever you choose, complete whatever distance you set out to do together!

Painted RED

The bright sun has it’s way of painting all those who indulge in activities under it’s watchful eyes, a beautiful shade of red.

And what better way to get that glowing tann, an apt reflection of a tropical resident, than a dip in the pool with your best mates!

May the glow of youthfulness and the bright cheery happiness be with you also.

Run to closer ties

Squeezing some time out from all the festivities to enjoy an evening jog will not only serve to flatten that over induldged tummy of yours.

It will make you feel fresher, stow away the guilt from your over indulgence of all the new year goodies, and best of all, give you a natural flush that makes you look wonderful.

If you did this with the company of your loved ones, you can almost be sure that the relationship will be strengthened and the common experience will serve as a pillar for strong bonds to be developed.

We enjoyed our holiday jog, and some challenging callisthenic exercises after. Care to join us next time?

Soaking up the festivities

It’s the Chinese new year season, and it’s time to soak up the festivities! And what better way to do this than a leisurely stroll on streets packed with new year goodies with friends and loved ones.

Stalls after stalls of retailers selling jelly, peanuts, preserved meat, and other pasteries provides a tantalizing sight that stokes all senses. It may be the season for eating a lot of goodies but we reckon that all these should done in moderation. However, the opportunity to strengthen the social bonds and links through such communial events should never be missed!

Enjoy the company, enjoy the food, enjoy the festivities!

 

 

 

 

 

Eating well

After a long day at work, the only thing that j would look forward to will be a good meal. And no food can compare to that of home cooked goodness.

We had the following:
1. Pan fried chicken steak with olive oil, thyme leaves and pepper
2. Stir fried broccoli with garlic and baby carrot
3. Thai baby asparagus lightly fried