NOW BACK WITH MAXIS

Last year, I courted Celcom, Digi and Tunetalk then ended an almost 20 years of relationship with
Maxis when Maxis became seriously ridiculous with the unlimited roaming Data charges imposed.

During the courtship, Digi stands out the best amongst all others in term of call rate (cheapest especially international calls) and with Digi, there is no additional charges if you have used up your internet data credit limit. Your internet browsing would just go slower. So there will be no eye popping, heart breaking, earth shattering exorbitant month-end bill. You pay maximum what you set as your credit limit for both data and call charges.
 
All mobile network have a credit limit sort of facility that you can set a maximum ceiling for phone and data usage per month and having set mine, I was confident my MAXIS line would be barred the soonest it reaches the limit but unbeknown to me, it did not and I received a whoppingly ridiculous high bill. Feeling cheated and not being satisfied with the answer from customer service especially since I had fix the credit limit (but my bill came out a few times higher than the credit limit - on roaming data), I terminated the almost 20 years of loyalty with Maxis last year and signed up with Digi.

All is well with Digi except the NO reception in Sungai Penchala where my home is and along the PLUS highway, KL to Johor.

HARLEM SHAKE.. THE COBC WAY

At the Chief's Original Bootcamp, we Workout, Play and Party!!

First draft!!
 Edited by Mayurdeep Baruah, broadcasted by Sheikh Hisham.
.

VERIFY YOUR TAEKWONDO ACADEMY/ INSTRUCTORS BEFORE ENROLMENT

If you are planning or have enrolled and/or sent your children to a Taekwondo centre, please make sure that you sent your children to a Taekwondo Malaysia (TM) approved training centres. Taekwondo Malaysia (TM) is the only taekwondo association in Malaysia that is recognized by the Olympic Council of Malaysia, the National Sports Council and the World Taekwondo Federation. To know the history of Taekwondo in Malaysia, read HERE.

While searching for the best instructor for Aaraf to master the martial art Taekwondo late last year, I did abit of research and discovered... #The list of recognized Taekwondo centre in Malaysia is available at HERE. There are two (2) very important factors to consider and for re-consideration before an enrollment. With the advancement of technology, information is more easily accessible and obtained.

1. Recognized, qualified and accredited instructors (To check and verify your instructor, click HERE)

The list of recognized and accredited taekwondo instructors, head-instructors, referees and examiners are available at the link HERE. 

(Very proud to see Aaraf's Master, Elaine Teo Shuen Fhern on page 2, no 10). Pick a recognized and accredited instructor with integrity to train your children. Please check & VERIFY that your instructors are listed at the above link! 

2. Your children is registered as a member of Taekwondo Malaysia (To check, click HERE).

Please also check that you or your child is registered as a member of Taekwondo Malaysia (they should be registered if they are learning taekwondo!!). Aaraf and all his cousins, my nieces and nephews name are listed there except for Kasih Leia Ixora Azhar (what happen?).

COBC 2013 QUARTER-1: RETRO PARTY PART I

 Its a Retro party at the Chief's Original Bootcamp's 1st quarter 2013 partayyy.. but what is actually the COBC party? For the benefits of the many new recruits, COBC organized a get together amongst all recruits from all platoons at all battalions and all instructors closed ranks and socialize with the recruits. Yes.. It is perhaps the only opportunity for you to get to know your platoon commander without any fear of being 'grunt'ed'. It is also the period for you to dress-to-kill or show off your new physique. The party used to be a monthly event but we feel the party is better appreciated when it is not too frequent.. unless of course, it was requested (for earlier).

Today's party marked our 29th party that we had organised since our establishment. Each party bears different theme and although today's party theme was Retro... but I think its more like an aphro-party. Below are the list of previous party we had:

1) June 2010 - World Cup Fever - The Ecoba, Damansara Perdana
2) July 2010 - White & Denim (The Duke, Taman Tun Dr Ismail
3 & 4) August & September 2010 - Aidil Fitri  (Bustanu Pahamin, Sungai Penchala
5) October 2010 - Nerd and Geek - The Library, e-Curve
6) November 2010 - Hats Off - TGI Fridays, Curve
7) December 2010 - Ho Ho Ho # OBC International 20th Anniversary Celebration - The Modestos, Curve
8) January 2011 - Balik Kampung - Raja Affandi Jamaludin's Residence, Kampung Penchala
9) February 2011 - Pajamas - Viki Lim's Residence
10) March 2011 - Stripey Dotty - The Ecoba, Damansara Perdana
11) April 2012 -  Cowboy and Cowgirl - Chef & Brew, Damansara Heights
12 & 13) May & June 2011 - Superheroes - The Soul'ed Out, Desa Sri Hartamas
14) July 2011 - Green and Yellow - Bustanu Pahamin, Sungai Penchala
15 & 16) September 2011 - Halloween - Tony Romas, Mt Kiara 
17) October 2011 - Wear your Old Cloth before COBC - Bustanu Pahamin, Sungai Penchala
18) November 2011 - Luau Hawaian Hotbods party - Bustanu Pahamin, Sungai Penchala
19) December 2011 - Smoking Jazzy Roaring Twenties - The Taps, Jalan Tanglin
20) January 2012 - Gennaio Italian Bootcamp Festo - The Italianes, The Empire, Subang Jaya
21) February 2012 - Ay Yariba yariba MExicano - Las Caritas, Damansara Heights
22) March 2012 - Checkered and Funky Glass High Tea - The Library, First Subang.
23) April 2012 - Rubic Cube Colour - Chef & Brew, Damansara Heights
24) May &June 2013 - 2 Years Anniversary Party
25) July 2013 - Uniform Party
26)  August -
27) September -
28) 4th Quarter 2012 (Oct, Nov, Dec) - Christmas Party
29) 1st Qtr 2012 (Jan, Feb, Mar) - Retro Party

The retro party had brought back to fame John Trabotak, Bob Marley, Al Capone, Elton John and even Alleycats, Spice Girls Guys!! Click on Picture to enlarge.

CROUCH SQUAT!

New methods and techniques are always being introduced at the Chief's Original Bootcamp (COBC) to ensure our progress and performance is never plateaued. While being plateau is not a question at COBC, workout boredom too is never heard of. Infact, the longer you stay with COBC, the more cravings ala addicted you become.

The Chief's Original Bootcamp became the best and have been around for more than 2 decades because of the innovative program that guarantees result while we are having fun.

Recruits.. see the videos below for the perfect form of Crouch Squat (Adoiiiii.. sakit) introduced in April Session Day-4, demonstrated by the founder of our program Chief Brabon.

PICTURE WORTH THOUSANDS OF VOTES: THE LOCAL CHAMPION

You are all a Champion!!! Yes!!!  8 Week Challenge had made everyone a winner!! A champ in their own right because they have achieved what others can only dream of having. When others were critical at their effort, they persevered. When others were tempting them with saliva drooling desserts and food (Oh god!!), they said NO. When others were belittling their hard work (Damn..), it ignite a stronger aspiration. Now, they have achieved their dream physique and health!! Every challengers deserves to be called a winner for that commitment, dedications and passion. Hats off and please give every 8WC participants a big huge bear hug the next moment you see them. 

Voting for a winner has never been easy!! Not for the licensees, franchisees and not for the instructors. Worst for Chief Brabon and Gunny Brabon whom were having sleepless nights sorting out all administrative matters, replying to the thousands of inquiries and attending to the dozens of licensees and franchisees. It is almost impossible to vote and select a winner but a recruit must be crown at each location as a Local Champion!! To crown a winner for each of Malaysia participating platoons, the local Franchisee, their Instructors and
a Franchisee from another state (In Australia) will vote from the list of all 8WC participants in the platoon and that took longer than expected, when they too (like us) saw too many great bodies and great aspiration (susah mau vote wor!) but everyone finally cast their votes without any riot.

"Bismillah ir-Rahman ir-Rahim; In the name of God, most Gracious, most Compassionate", on behalf of my partner Dr Malek Aziz, the founders of our program Chief Brabon & Gunny Brabon and all franchisees/licensees, we are pleased to list down Malaysia local champions as follows. Please note that Australia have not announced the prizes for the local champion for Summer 2013 but let us hope for the best. 

The local Champion for 8 Week Challenge summer 2013 are:

PEOPLE

My short stint in Industrial Relation at the Kumpulan Guthrie Berhad in the mid 90s did taught me a thing or two about people and human resource. The most prominent issue being, it is damn difficult to head-hunt for good people to work and equally difficult to maintain them in employment. For the same reason, on a bigger scale, I reckon our government launched and revised the Returning Expert Programme (REP) to entice and lure the countless experts & professionals abroad back to Malaysia. Understandably, it is almost a necessity to have all the brains in Malaysia to achieve Malaysia vision for a high income nation by 2020.

However, what is more difficult to digest is when we already have the best of brain in our administration and to lose them alas, to a competing country or to an opposition. I read with regret the recent turn of event when Hassan Merican was appointed by Singapore Temasek (Malaysia equivalent to Khazanah) at HERE. Previously, the current government lost Tengku Mahaleel whose business acumen had accumulated RM4billion in cash reserves for Proton when Proton was a Government Link Company (GLC). Then the government lost Syed Zainal Abidin whom had turned around Proton from having 40,000 ex-stocks with a rejected brand & worsening quality to a competitive brand and publicly-accepted quality.  Please note the damage was done during the transition from Tengku Mahaleel to Syed Zainal when PROTON was under a Joint-MD).

IT IS ALL A CHOICE

"The secret of success is learning how to use pain and pleasure instead of having pain and pleasure use you. If you do that, you're in control of your life. If you don't, life controls you." ~ Anthony Robbins.
 

ITS THE FINAL COUNTDOWN

The best give to life, is a perfect bill of health!! and the bonus of earning one, is a head turning physique... or vice-versa, a head-turning physique with a bonus of a perfect health... Whichever.. it does not matter but its a two in one kinda deal. For the past 8 weeks, slightly less than 100 recruits (from a total of more than 700 participants worldwide) had enrolled and registered in the fourth 8-Week Challenge, Summer 2013 edition that challenges recruit to get the best health and bodies in a short span of 8 Weeks!!

The 8 weeks had ended on 31 March 2013 and the next turn of event will be the announcement of the winners!! Many participants had fell off the bandwagon before the end of the challenge but there are many more Malaysian that was so committed to getting their goals. 

To recognize their hardwork, we ask for all Malaysian to vote for our fellow Malaysians to be in the world's most talked about health and fitness challenge semi-finals. Every vote count and unlike the forthcoming Malaysia 13th General Election, everyone from Barisan Nasional and Pakatan can vote for Malaysian to win against Australia. 

   The next turn of event is as follows:

Wednesday 3rd April:
Voting for Local Champions by Franchisees & Instructors
Public voting for Overall Semi-Finalists will open through Facebook (DONE!! Pending announcement)

THE JUDGEMENT DAY!!

The fourth 8 Week Challenge was launched on 3 February 2013 and ended on 31 March 2013. What is the next step...

Judging
LOCAL CHAMPIONS
Local Champions will be voted on by the local Franchisee, their Instructors and
a Franchisee from another state.

SEMI-FINALISTSVoting for ‘Overall Semi-Finalists’ (Australia & Malaysia) will be open to the general public as well as Recruits and Instructors . Votes from non-bootcampers will be worth one point. Votes from current Recruits will be worth four points. Votes from Instructors will be worth Six points. All ‘Local Champions’ will automatically qualify as a Semi-Finalist. A total of 60 Semi-Finalists will be chosen by the public voting process. Voting for these titles will open on Wednesday 3rd April 2013 and close at 11:59pm (AEST) Sunday 7th April 2013.

All local Champions will automatically advance to the Semi-Finals. The remaining Semi-Finalist will be selected through an online voting process open to Franchisees, Instructors, Recruits and the general public.

FINALISTS
Voting for ‘Overall Finalists’ will the responsibility of Franchisees, Licensees and Instructors of ORIGINAL BOOTCAMP™ and CHIEF’s ORIGINAL BOOTCAMP™ (Malaysia). Votes from Support Instructors will be worth one point, Votes from Lead Instructors will be worth two points, votes from Franchisees/ Licensees will be worth three points, votes from the Franchisors will be worth four points. Voting for these titles will be completed on Monday 8th April 2013.
 
GRAND CHAMPION & RUNNERS-UPThe ‘Overall Champion’ and ‘Overall Runner-up’ will be chosen by a panel of independent judges appointed by the Promoters. The best entry as determined by the judges will win AUD$5,000 cash as well as additional prizes from our sponsors. The second best entry will win AUD$1,000 cash as well as additional prizes from our sponsors. Voting for these titles will be completed on Tuesday 9th April 2013. Both the Winner and the Runner-up will be notified by telephone and email using contact details provided in their entry by 12noon (AEST) on Wednesday 10th April 2013. This competition is a game of skill and chance plays no part in determining the winners.  
The Judges' decision will be final, and not open to contention.

THE ROAD LESS TRAVELLED.. PART 1: ISRAEL/PALESTINE

Our traveling date were moved more than a month forward to 27 February 2013 in anticipation of the 13th general election that could be called anytime soon. It has been 24 years since I last traveled only with my parent. In the past, it will always be a mesmerizing trip with the whole battalion of at least 6 siblings (now almost triple with the in-laws and the next generation) but this trip encompasses of only me, my elder sister Chempaka Emalin and my parent for a spiritual journey to Mecca but we took a longer route via Jordan and a stop in Jerusalem, Palestine (Israel).

27 February 2013. We left Malaysia via Royal Jordanian Airlines on 27 February 2013 and arrived in Queen Alia International Airport on 28th February 2013 at 6am to be greeted by De Mawardah Travel Agent officer whom brought us for breakfast. Amman was cold!

Our first stop was for breakfast.

We had the Jordanian "Roti Canai?"... with eggs and humus. Nice? you damn right but the size of one roti is enought to feed us whole family!!

After breakfast, we continued our journey to the King Hussein bridge which was the border to Paletistine. I was fascinated with the architecture of houses and buildings in Amman.  There were all 'square' without any roof? Jordan is a country with 70% dessert but the Jordanian Dinar is a stronger currency than US Dollar.

40th DAY PRAYERS/TAHLIL FOR GREAT GRANDMOTHER AND ALLAHYARHAM(AH) RELATIVES

Me & Cousins.. and a young uncle, Zamir Daud

Inna lillahi wa inna ilayhi raji'un(إِنَّا لِلّهِ وَإِنَّـا إِلَيْهِ رَاجِعونَ); We belong to ALLAH swt and to him we shall return.

Recent years have taken some of our senior relatives with the most recent being my great grandmother aka Moyang. Before her, was my father's only sister Hajjah Bidah Abdul Razak whom left us in August 2011 at the aged of 84. 40 days ago we lost my great grandmother at the age of 107 years old and on the 40th day, her only son and living child, Lt Gen (R) Dato Seri Daud Abu Bakar or better known as Tok Su by my generation, organised a tahlil and prayer in conjunction with the 40th Day of her passing. Tok Su whom is now 78 years old is still strong and is able to move around without a third leg (err.. Tongkat) or any assistant. His wife, also known as Tok Su is as hyper as always... but Tok Su said, he do not think he can live as long as his mother exceeding 100 years of age. 

That statement was hard for me to swallow. Losing someone close can never be easy although Islam forbids intemperate grieve for the dead and instead should and must always enjoined to say: In-naa lil-laa-hi wa in-naa I-lay-hi raa ji-`oon(We are Allah's and to Him we shall return). These words are a source of unlimited solace and comfort in bereavement. Hence it is forbidden that one should indulge in regular mourning or ostentatious grief... but I think I would just breakdown beyond words and control. I can never be prepared for the lost of any of our family members. Our family and relatives were brought up being very close and even though we are bogged down with our individual errands and career, especially with relatives whom we rarely met but we picked up where we left almost instantly the moment we meet. Such were the strong bond we all have.

HOOYAH!!

This morning, Bandar Utama Alpha had the pleasure of having COBC Co-Owner Dr Malek Aziz to train with the Delta at BUA and his presence had the Delta rocked the session abit noisier than usual. Dr Malek Aziz, my business partner had stationed himself to build Ampang (our platoon that is closest to his resident) for already almost a year and Ampang since then, had secured an average per month registration of more than 30 recruits. Two years before that, Dr Malek Aziz and Farhanah Bamadhaj had ACE all session at BUA but now, Ampang became Dr Malek's play ground. Recruits at BUA guesses Dr Malek Aziz in his 40s when asked of his age and was shocked to learn that he is already in his 60s... and a Delta!! ...and a cancer survival.

With Dr Malek Aziz at BUA, we had some sort of a small re-union with pioneer recruits. Dr Malek Aziz and Farhanah Bamadhaj were indescribably speechless to see those recruits at BUA whom they last met during COBC graduation party in December last year looking somewhat.. err.. really different. Now they all look really sexy, lean and fit. Dr Malek Aziz & Farhanah Bamadhaj made a special appearance at BUA to grace and present the prize to Rienna Choo, her long overdue 8 Week Challenge 2012 prize. After many failed attempt to gather all winners of the 2012 8WC, we have decided to visit all those winners at their respective platoons.. train with them, camwhore a little (I mean a heckuvalot) and give-out their prizes and Bandar Utama was the first Platoon that was visited. With many recruits rushed back after the session for work, the leftovers had a splendid time camwhoring!!

When it comes to camwhoring.. all seemed to have a natural talent!!

SPEED POWER TAEKWONDO COMPETITION- AARAF'S FIRST MATCH FOR 2013

Speed Power Taekwondo Malaysia (WTF) organised the 2nd Speed Power Taekwondo Championship at the Dewan Serbaguna, Seksyen 7, Kota Damansara on 17 March 2013. Aaraf together with his mate Ng Jian Chao participated under their new taekwondo academy under Master Elaine Teo Shueh Fhern.

We arrived early before 8am as requested for an event that was scheduled to start at 9am but the competition did not start until it was almost at 10am. It was a small competition with approximately 300 competitors but lack of coordination ended the event late at almost 7pm.

Aaraf, 10 years old being abit too healthy, competed under the heavy weight category for the age group 10 to 13 years old and being heavy, Aaraf had to always compete with those way older than him. As a result, he took a heavy beating the moment the competition began. However, we are proud that he fought back and did not give up and stayed on the whole match.

 Aaraf in blue vest..

UP CLOSE AND PERSONAL WITH CHEE YEE LAW

Bandar Utama Alpha Chee Yee Law became an inspiration and the centre of attention by her comrades when she improved her benchmark to be in the elite Delta. Chee Yee first heard of the Chief's Original Bootcamp in May 2011 but it was not until December 2012 (more than a year later) that she took the first step to become a bootcamper!!

In December 2012, 28 years old Chee Yee enrolled and attended the session to end the year with a more intense workout and a fitter body. She attended COBC alone without knowing any other recruit at the bootcamp but was quickly accepted as a second family member to and by all her comrade. At the bootcamp, recruits usually bypass the normal hierarchy of friendship.. they became buddies almost immediately. She was at first intimidated to see other recruit fitter than her but with the group's support, Chee Yee quickly unleashed her inner potential and was promoted to a Delta as a 2013 new year gift (for herself), on her second month at the COBC.

Waking up at an ungodly hour was another story, the delayed onset muscle soreness (DOMS) and aching is also another story but Chee Yee survived the toughness of the first month and saw herself craving for more pleasurable pain. From a bad muscle soreness, not even able to lift her hand and had difficulty to walk, Chee Yee was able to workout with such an aches. Chee Yee quickly adapt to the COBC lifestyle and less than a month during her first month, she was able to wake up early to prepare her breakfast and came back in time to prepare for her lunch before going off to work. Chee Yee became more discipline at COBC having to retire early every night to recuperate and recharge for the next bootcamp session. Her food menu and ingredients has also changed and Chee Yee practices healthy eating too in line with her newly found lifestyle.

WHY PAY MORE OR LESS?

WHY THE CHIEF'S ORIGINAL BOOTCAMP, MALAYSIA

1. The most experience program - 22 years in the market.
2.  The most inspiring and positive community!!
3. Uses only original equipments.
4. Program designed by former and currently serving Royal Australian
     Arm forces with sports science and various credentials, customised for civilian.
5. Result guarantee from as early as 2 weeks, or money back.
6. Catered for Couch Potato (never exercise) to serious athlete.
7. The preferred choice for health program by Murphy Oil,
     Puspakom, Shell, Proton Edar, Alice Smith School, New Balance etc
8. Program used for Biggest Loser's Asia 2011,
     the Gladiator and various television series.

UP CLOSE AND PERSONAL WITH POH OW EE.

Young professional Poh Ow Ee had no complain living in the fast lane with endless food, dining and entertainment. This is part and parcel of having a career in marketing where dining out and food is an instrument to foster closer relationship with his clients and customers. A default consequence from such a lifestyle was the tremendous weight gain. 30 years old Poh, constantly battles with weight gain and he knew he had to take a drastic action to exercise when he was stuck being over weight with a waist size 36" from 32" even when he cut his food intake. No matter how little he ate, Poh's pants and cloth became tight after he had replaced his wardrobe twice.

Poh took the first step by quickly signed and enrol at the Chief's Original Bootcamp, Malaysia at Damansara Heights after a quick browse through its website at www.cobc.biz. Poh first heard of COBC from a colleague whom was so into the program that she changed her lifestyle from a night owl to a discipline early nighter to attend the program. Since then, the COBC was stuck in Poh's mind.

Poh did not know what to expect when he first join the COBC but he knew the late night work, dining and entertainment is taking a toll on his health. Poh also knew the only way he could force himself to take charge of his health is via an outdoor, group military workout. During school, Poh was an active member of St John's ambulance and a member of the Fire Fighting Squad. This two uniform bodies require a compulsory fit physical fitness and training were conducted on a football field. The thought of a military training at COBC brought him back into teenage hood. The Gym was never in Poh's list of workout wannabes having being confined in air-condition cold environment at work for 8-10 hours in a day. Poh wanted an outdoor to workout and sweat out from his hectic air-condition environment. Nonetheless, according to Poh, there were too many stories of people attending Gym to socialize instead of workout. "Motivation at the Gym too is short lived and I knew for certain, working out at the gym will be a failure to me", said Poh.

10 TIPS FOR NEWBIES

Nor Sabrina Mohd Noor

Dedicated for  the benefits of the newbies and a refresher to existing recruits.

Nor Sabrina Mohd Noor or more fondly known as Sabon was a healthy lady weighing almost 100kg when she first joined the Chief's Original Bootcamp (COBC) in September 2011. She is a recruit at the Bravo platoon, under Bandar Utama battalion at the Selangor COBC regiment. When Sabon first accepted the invitation from Afiza Abdul Halin for a life changing experience, Sabon was so nervous and had butterflies for weeks but now, Sabon would countdown to the next session the soonest she completed one.

Sabon had brought with her many of her friends whom grew to became an important part of COBC. COBC is all about a community of people from all walk of life that gathered together having shared the same passion for fitness and health. Everytime she brought along a new batch of friends to COBC, they would asked the same imprinted sets of questions and Sabon having gone through the same suspense, understood and would say as follows: 

From Sabon:

"When fiza invited me to sign up for COBC, I was so nervous and had butterflies in my stomach for weeks. That was in 2011. Now I’m enjoying every minute of it and it has become a big part of my life"

Quite a few of my friends have joined me since and usually this is what I would advise them before bringing them over for a session:

1) Be clear on what you want to achieve – Be it losing weight, getting a defined body, getting fitter, lose the gut, tighten bum, etc and the list goes on.. have a goal in mind. It’ll help you to pull through and stick to the program. You’ll get there. Promise.

2) Believe in yourself – Nobody is born with a six pack washboard abs  and bulging biceps the size of a tree trunk, they work for it. You may feel intimidated at the thought of an intense, grueling group workout but what I love about COBC is that the programs are designed to accommodate exercisers of all levels. I was struggling initially but the instructors were there to help to show you the ropes and guide you through.  Plus point: They’re super cute too!

STRIP EXEMPTIONS GIVEN TO 70 CAR MODELS, VARIANTS

A GROUP of influential car dealers has recommended stripping exemptions given to vehicles if they do not meet the new safety standards.

Proton Edar Dealers Association (Peda) urged the Transport Ministry to revoke all exemptions given to 10 car models with more than 70 variants that do not meet the New Car Assessment Programme (NCAP) safety requirements.

The call follows efforts by the Malaysian Institute of Road Safety Research (Miros), an agency under the ministry, to lift motor vehicle safety standards and encourage a market for safer vehicles under NCAP.

NCAP is a collaboration signed between Miros and the Global New Car Assessment Programne on December 7 2011.

In 2011, the ministry issued a list of United Nation Economic Council for Europe (Unece) regulations for automotive assemblers and manufacturers in Malaysia to implement by January 2012.

The deadline was first extended to June last year.

Peda president, Armin Baniaz Pahamin, said to date, 70 car models and variants are still given exemption despite not complying with two items on the Unece list, namely UN ECE R94 (frontal collision system) and UN ECE R95.

TIPS ON HOW TO OPTIMIZE YOUR WORKOUT

What can we do to the get the most out of our only 1 hour workout, 3 times a week? Below are 10 simple but amazing tips from our Penang lead instructor Sarge (COBC) Boon cscs that can surely fire up your progress!!

1) BURST OF POWER!! Every set of workout is only 20 to 40 seconds maximum with a break of 10-20 seconds in between sets. This short burst of power targets to repeatedly push your heart rate to its maximum HR to stretch your stamina and strength a step further.

2) MAX-UP REPETITION!! Do all, as in each and every repetitions when asked to. Every repetition counts. Do it perfectly and do not discount or cheat on the number of repetitions and its form. There is no shame of being the last in the group. Your competition is against your own fitness and strength and not of others (unless you are a Delta)

Afiza Abdul Halin