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 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!

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”

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

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?

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!

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.

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?

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!

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