NO MORE CODENAMES BUT 'TIME-OF-THE-DAY'

The Chief's Original Bootcamp, Malaysia intake for May to August is now open for registration with some improvements, namely the time-of-the-day instead of a codename for training time & day. This is to make it easier for recruits to relate and understand as well as avoid confusions.

Current codename for training time and days:

5:45am-6:45am : Alpha (Monday, Wednesday, Friday) MC12
5:45am-6:45am : Sierra (Monday, Wednesday) MC8
5:30am-6:30am : Charlie (Tuesday, Thursday, Saturday) MC12
5:45am-6:45am : Tango (Monday, Wednesday) MC8
7:00am-8:00am : Bravo (Monday, Wednesday, Friday) MC12
7:00am-8:00am : Oscar (Monday, Wednesday) MC8
7:00am-8:00am : Echo (Tuesday, Thursday, Saturday) MC12
7:00am-8:00am : Foxtrot (Monday, Wednesday)

6:45pm-7:45pm : Zulu (Monday, Wednesday, Friday) MC12
6:45pm-7:45pm : Victor (Monday, Wednesday) MC8
8:30pm-9:30pm : Dusks (Monday, Wednesday, Friday) MC12
8:30pm-9:30pm : Quebec (Monday, Wednesday) MC8

TIPS TO COMBAT (DENGUE) WITH PAPAYA LEAVES JUICE

Petua Daun Pokok Betik (Tips using Papaya leaves).

They say Papaya leaves juice is the best remedy for Dengue and me being me, after being almost certain that Aaraf has dengue with his fever above 40 degrees, sore with infected throat, diarrhea and nauseate; I immediately started Aaraf on the papaya leaves juice even though its only his second day since the high fever.

We brought Aaraf to the Damansara Specialist Hospital immediately on the first day he had fever but was told Dengue can only be detected on day 4 to day 5 after the first symptom- high fever.

I was skeptic of this petua but I could not bear looking at my son crying in high fever above 40 degrees, face & eyes so red, screaming in the middle of the night with nightmares and sleep walking etc..

How do we prepare the Papaya Leaves extract? First you will need to get the papaya leaves (of course!!).  Luckily there was a wild papaya tree at my house. Second, you will need to have Anny.. Kidding. Anny is mine. You will need to get your own Anny to assist. Take 2 of the leaves (an average age leaves that is neither too young or too old) and remove all the leave bones (urat daun) and keep only the leaves (see picture below). The next step is as per the step by step picture below.

BIG BREAKFAST

Eat breakfast like a King they say but who knows what King actually eat for breakfast. What I do know, my breakfast can be a bit elaborated... okay, maybe alot. Today I changed the ingredient of my regular breakfast.. from a skimmed Cow milk to Goats Milk... Yucksss.. I know that is everyone's first thought and that was mine too for the whole of my life until Jaya Grocer, Damansara Perdana completely ran out of Cow skim milk (yesterday).

Let us rewind it abit.. I've been on this breakfast schedule (except the Goats Milk) for years in my quest for a healthier life. My breakfast starts at  5am.

5:00am - 25 Ounce (740ml) of water mixed with 1MR pre-workout drink (For energy) and two raw (yes raw!! straight from the shell) ayam kampung eggs mixed with Honey (for energy and manthingy- they say its good for men)... Sometimes, with a wholemeal bread or Banana and sometimes without anything else before a workout at the Bootcamp at 545am.

7:00am, after Bootcamp -  25 ounce of Skim Milk (today- GOAT Milk), mixed with Protein drink & 2 table spoon of Lecithin (For muscle).

VIBRAM FIVE FINGERS USA CLASS ACTION LAW SUIT

I read with interest various comments made on Facebook and the cyber pertaining to the class action suit made against Vibram Five Fingers in USA (read HERE) and there seemed to be alot of misconception and misunderstanding.

The class action suit took place in USA alleging that Vibram USA engaged in false and deceptive advertising. An advertising that claimed the footwear could reduce foot injuries and strengthen foot muscles, without basing those advertisement on any scientific merit. It did not state that those health claim is not true but unsubstantiated. “Vibram USA expressly denied and continues to deny any wrongdoing alleged in the Actions, and neither admits nor concedes any actual or potential fault, wrongdoing or liability,” read the court brief. 

I am a hardcore Vibram Five Finger user and have ran 2 full marathons in a Vibram Five Fingers shoes (and countless of shorter distances) and would not use any other shoes for running but a Vibram Five Fingers. If you are my blog follower then you would have read how I suffered from bad knees as a result from perhaps, an excessive  running and was advice to go for corrective surgery on both knees. 

I did not go for the advised surgery but instead, invested in a pair of Vibram Five Fingers. After a few months of training in the Vibram Five Fingers (esp in a better form of running), I ran two full marathons and countless shorter distance run without any knee pain or knee injury. Infact, my PB running time had  improved and my knees/legs are much stronger.
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HAPPY MOTHER'S DAY IBU

Happy Mother's Day.

I can only imagine what it feels like to be a mother. To carry a child in me for 9 months, breast-feed, cook, feed, raise,  giving birth, shower them, cleanup their pee & poo, guide, bear all their cries tantrums, educate, nursing during sickness and an endless list of errands. I will never know what my mother had to go through raising us 6 children.. and a son whom was terminally-sick and rebellious. No one can ever describe a mother's undivided love and care.

I had a short stint of single parenthood after my divorce and MasyaAllah, I now understand the sacrifices, commitment and dedication of a mother and I am sure my understanding of what mothers do, is really a tiny small fraction of the actual reality. I can speak with experience from that short stint, that it would really take a person to be called a mother. It is seriously not an easy responsibility and is very challenging. 

That short stint made me appreciate my mother even more. I have one handsome and macho son (at the moment) and my mother have 6 stubborn, hard-headed, temperamental and emotional (but handsome and pretty) children. All with a mix of different characters and all are abit on the extreme (whether good or bad) but she loves her children equally and unconditionally. Her world, was only the children (and of course Dad). 

So Ibu, Happy Mother's Day:

Ibu, 

Throughout my journey in life...

I know I have disappointed you, 

I know I have broken your heart,

I know I have failed you so many times, 

I know you have shred so much tears for me

and I know, at times I was not there for you..

... I am sorry & regretted for all the past mistakes.

Ibu, 

Thank you for always giving me face;

Thank you for never turning your face away;

Thank you for never giving up on me;

Thank you for always & still being there for me;

Thank you for always giving me hope and all the aspiration in life;

Ibu,

I cherish all the upbringing moments and remembers all the celebrations we had on my every birthdays and treasures every seconds when you were by my bed while I was bedridden for months in hospital in London. 

HAPPY MOTHER'S DAY ANNY

HAPPY MOTHER'S DAY Anny, 

On your first Mother's Day celebration, Anny this message is for you...

For someone who had never given birth nor have or raise any child... You are a fantastic Mother. 

I can only imagine how hard it is for you to adjust yourself into being an instant mother and a wife at the same time. I see and feel all the effort made.

You are from a completely different upbringing, a different lifestyle and from a different culture but you adapt well into our way of life, our home and our values, away from your own family.

Both Aaraf and I appreciate your patience and time to learn and understand us especially with our differences in culture, preference for food and bedtime. 

You have been an inspiration and a motivation in our daily life. You always cheer us up and bring smiles into our daily routine.

I love how you would even skipped 1000 skips a day to motivate Aaraf in his quest to lose weight and even went jogging just for Aaraf; although you hate running. We love how you would share many stories, games and magic trick just to entertained and keep Aaraf occupied. Thank you for all the food, care and love you have given us. Thank you for accepting Aaraf as your own son.

TIPS TO UNBLOCK ARTERIES WITH GINGER, GARLIC, LEMON & APPLE CIDER VINEGAR

Anny read this tips to unblock arteries and started me on this today. Day 1. I should do a blood test first to know its effectiveness but nonetheless, my Day 1 (6th MAY 2014).

It is always good to service our arteries when living with high cholesterol for already more than 10 years. I am on 10mg Crestor (Rosuvastatine) and 145mg Lipanthyl (Fenofibrate) daily for Cholestrol.

We will never know how those oily food and excessive fat had build up inside the walls of our arteries and vein. This fat build up in our arteries and vein will lead to artery blockage that can cause a heart attack and no matter how much exercise we performed each day, this fat build-up in the artery can be fatal.

We should look good and healthy in the inside as much as we are good looking physically.

So what do we need to look good in the inside? 

1.  Lemon - 1 cup

2. Garlic - 1 cup

3. Ginger - 1 cup

4. Apple Cider Vinegar - 1 cup.

5. Honey - 2 table spoon

Garlic improves blood circulation, clearing arteries and flushing out toxic waste. There are alot more benefits of Garlic which you can just google.

2ND VISIT AT THE KL FERTILITY CENTRE

We left Dato Dr Prashant Nadkarni practice on 2 May 2014 with a high hope of having a baby without having to go through the IVF or ICSI. According to Dr Prashant, male fertility can either improved or worsens after a high doses of chemotherapy & radiotherapy (even after 25 years) and the only way to determine it, is via a semen test which was suppose to be done during the first visit but I could not DIY in the toilet. (Read: First-Visit HERE)

So we scheduled impatiently for the semen test to be done today, 5 May 2014 at the convenient and the comfort of our home. I woke up this morning feeling overwhelmed. Like any other fathers, I want a big family and the thought of a big family at the dinner table everynight and at gatherings during festive seasons was simply indescribable.

After err... ejaculating into the sterilized bottle, we quickly rushed to the KL Fertility Centre and waited for the result scheduled at the fix appointment 1:15pm. We left for Nandos half chicken breast and Steamboat at the Ikano during the 2 hours waiting and arrived back at the KL Fertility Center at 12:50pm.

After more than an hour of waiting, half asleep we were called in by the nurse to meet Dr Prashant. For a moment in-waiting, I was cursing the government hospital thinking, private hospitals had picked-up the non-punctuality and long waiting for patience during the compulsory 2 years requirement for all doctors to work at the government upon graduation. We would think, private practice would be more professional and punctual in patients booking time and management. Maybe they should have "customer management" as a module during medical undergraduate study. This non-punctual waiting time has to improved. In boredom, we capitalize the waiting-time with a selfie....

2ND SUPER DANCE INTERNATIONAL FESTIVAL COMPETITION, ST PETERSBURGH, RUSSIA

The Girl Guides Association Malaysia (GGAM) and SRK Damansara Heights Primary School represented Malaysia and competed in the 2nd International Superdance Festival, from Folklore to modern at St Petersburg, Russia from 29 April to 1 May 2014. A total of 42 teams from 5 countries competed in various categories with a total of 74 dances.

These dance teams were formed as a result of GGAM `Imagine More' Creative Workshop (Performing Arts - Dance) which was carried out in December 2013 under the leadership of National Girl Guides Commissioner Chempaka Emalin Pahamin.  

Chempaka Emalin Pahamin together with artistic directors Sabrina Saw and Zaridah Abdul Malik led the three GGAM teams namely Jemari, Mystique and Silversteppers and returned home from Russia to a hero's welcome after winning three 1st placing, one 2nd and also the Best Dress Award:

Modern Choreography (Jazz, modern, neoclassical dance, free plastique) category - (9 - 12 years):
1st Prize: Mystique (Girl Guides Assocation Malaysia)

1. Kasih Iris Leona Azhar
2. Raina Edlyn Jasmine Mohammad Rhiza
3. Raiqa Hanim Jasmine Mohammad Rhiza
4. Ellya Keesha Zatif Ahmed Zaharani
5. Khadra Mohd Azrul
6. Nelysa Khadija Mohamed Nazrin
7. Marsya Jehana Mohd Jehan
8. Harissa Adlin Halim
9. Kadija Kamarulzaman

VOTING FOR THE CHIEF'S SPIRIT OF BOOTCAMP

Spirit of Bootcamp Certificate is awarded to the most inspiring recruit voted by your own comrade 

The Spirit of Bootcamp

It is time to vote for the Spirit of Bootcamp for your platoon!!! What is the Spirit of Bootcamp? The Spirit of Bootcamp (SOB) is awarded to somebody in your platoon that does not just inspire you, but motivates you to push yourself that little bit harder, somebody that makes your sessions more enjoyable and someone that is aspiring to you. It doesn’t even have to be somebody you know (but it must be someone in your platoon). It can be somebody that you have never spoken too, but you noticed him/her as encouraging, humorous and/or helpful.

You determine who motivate you the most.. and you award them with the "The Spirit of Bootcamp" by voting online for him/her. This is our culture, this is the Spirit of Bootcamp!!

The recipient of the award will receive a certificate as per the sample above.

WHEN HARD WORK FAILED, WORK SMART AT THE KL FERTILITY CENTRE

After a few months of hardwork without success, we heed my sister Dr Teratai Edithy Pahamin's  recommendation to meet Dato Dr Prashant Nadkarni MBBS(Mal) FRCOG(UK) at the KL Fertility centre. Conventional means of hard work does not equate to having a baby for post bone marrow transplant patient (for Chronic Myeloid Leukemia) like me although it has been 25 years (this year). The chemotherapy and total body irradiation (TBI) had a lifelong effect in fertility. I am blessed miraculously to have survived the terminal cancer and to be blessed with a healthy and a great son, Aaraf Armin but given the opportunity I want children enough to form a football team... Okay, that may be abit too ambitious but I dream of having a few extra; maybe 4.

I called on 29 April 2014, made an appointment and met Dato Dr Prashant on 2 May 2014 at the KL Fertility Centre, Wisma Perintis 47 Jalan Dungun, Wisma Perintis, 50490 Kuala Lumpur. The registration being a first timer was quite simple and straight forward. Waiting time was approximately 40 minutes from the fix appointment time which was errr... okay for a desperate to be a father of a football team.

Anny and I entered the room and met Dr Prashant for the first time. In the room there were Dr Helena and a nurse. He was professional and explained what we needed to know. We were escorted into the examination room next door. Anny was not comfortable at first and almost requested for a female doctor but she was pleased when it was actually a female doctor and a nurse that examined her. Dr Prashant read and professionally interpreted the scan. The scan and examination shows Anny was healthy, ready and potentially able to produced 13 eggs...

SONGKRAN FESTIVAL

A few friends whispered on various occasions asking how does it feel to be married to a Thai. They said they have not seen me being so happy and all smiley. Actually, I have always been happy and living my life to the fullest (sometimes at the extreme) without any regrets. Every part of our life is a chapter in our life story and akin of a book, the story whichever way we want to write it, shall continues. If we do not write our life journey as how we wants it, our life may lead us to an unbeknown path that we may not like.

Having a Thai wife, I took almost every opportunity to learn more about Thai culture as another chapter in my book. The first being the Songkran festival. I have heard about the Songkran for many years but never had the interest to celebrate it. Last week, Aaraf and I did just that. Aaraf was on a two weeks school semester break holiday. We took a trip to Bangkok to learn and celebrate Thailand's most celebrated festival. Learning about other cultural has always been my interest. Contrary to my earlier understanding that Songkran was all about water fight and playing water, Songkran is actually to celebrated Thailand's new year. For those uninitiated like me, Thailand has its own solar calender and Songkran was the start of its calender year.

During the Songkran, Thais traditionally gathered with their family members to 'shower' the elders in practice, their parents. It is a humble celebration for Thais to remember their parents and family through the annual gathering. In the morning of the Songkran, they pour water on the elders' hand and shoulder to cool them down from the hot weather. The Songkran always fall during the hottest period of the year and showering the elders inculcates honour, respect, love and care towards their family members. Songkran was celebrated for 3 days although most offices and shops are closed for a week especially for the celebration. According to Anny, most Thai save their money for the whole year to be spent on the Songkran.

ART IN PARADISE, 3D MUSEUM BANGKOK

Amazing Bangkok! If you are visiting Bangkok with kids, a must visit place is the Art in Paradise; Bangkok Trickeye 3D Museum located at 4th Floor, Esplanade Shopping Mall, Ratchadapisek Road Din Daeng, Bangkok, Thailand 10400. The amazing artwork is open from 10am to 10pm and it only cost 300baht (approx RM30) for foreigner Adult and 200 Baht (RM20) for foreigner child. Local Khun Thai (or half Khun Thai like me), only pays 180 baht (RM18).

You will be amazed at the real life or bring to life art exhibit at the Museum. It is particularly exciting if you are camwhores like us. If you are an acute camwhores, do reserve at least half a day for unlimited poses and camwhoring.

Most of the pictures were drawn on either the floor or the wall. It look so real.

VOTING FOR CHIEF'S 8 WEEKS CHALLENGE, SUMMER 2014

The Chief's Original Bootcamp launched its twice a year challenge; the 8 Weeks to Wow Summer 2014, on 10th February 2014 for 8 consecutive weeks that ended on 5th April 2014. Challengers had posted their after-challenge pictures and measurements as a comparison to the before-challenge pictures and measurement after their benchmark assessment. These pictures and measurement will be open for the public to view and vote for the best transformation akin of a reality tv show. The public is the judge into semi-finals.

Many had asked, what is the different between the normal Military Corporation (pronounced as "Military Core") MC12 and the 8 Weeks to Wow? The main different is the commitment, discipline and a change in lifestyle for the best result. The 8 Weeks To Wow includes a daily homework over and above the conventional MC12 training program at the respective platoon as well as (and more importantly) a change in the eating habit. Yes you will receive a planned nutritional menus for your daily meal. To entice and make it even more exciting, we challenge all participants to see who achieve the best overall transformation and that physical result is the ultimate reward for your dedication and commitment. If you get voted for the best physical transformation, you get a bonus. Yes... a bonus which will be announced in abit but what is for certain, the Overal Grand Champion will win RM15,000.

IT TAKES A FOREIGNER TO APPRECIATE MALAYSIAN PRODUCTS

It takes a foreigner to appreciate PROTON. Sadly, that is how Malaysians are. Well.. not all but most of those who are active on cyber. If we take the few thousands on my Facebook friend list as a sampling to represent Malaysia population, then it is safe to say more than the majority whom would be picking on every flaws of our beloved country.

Many years ago, I befriended a Korean student whom was dating my friend, lets call him Mr A. Mr A bought his girlfriend, this Korean Student the latest Nokia Handphone (during Nokia's prominent years) as a gift on her birthday having noticed the old almost kaput Samsung hp the student was using. The Korean student returned the Nokia Handphone back to her boyfriend saying she could not accept it and when my friend refused to take it back (maybe takut buruk siku as the old folk Malay belief), she gave it away. Although her handphone was old and almost non-functional, she would not use any made in other countries products.  I was dumbstruck.

I have another foreign friend from Iran whom is a student and residence in Malaysia. He spoke highly and praises Malaysia to all his friends at how Malaysia government build a whole new city (Putrajaya) with tax payers money because in his country and or other countries that he has been, he has never seen anything like this.

LELONG!! LELONG!! FREE FAT FOR GIVEAWAY.

Lelong.. Lelong!! Free fat!! free inches of waistline!!! and Free used-clothing!! Lelong!! Lelong.. siapa cepat dia dapat!! These words seemed to be the most appropriate tagline with so many recruits shredding away probably an ocean full of fats. If only we can lelong all those fats shred and inches lost... 

It is always very inspiring reading the testimony at HERE of so many people whom have gone through the program at the Chief's Original Bootcamp, Malaysia. But what is for certain, they all really need a whole new wardrobe.

When we first started 4 years ago, we had to regularly and continuously blog on the program to reach out to everyone as a testimony of what the program can do. Once, we had to reach out to the public mass to introduce the Chief's Original Bootcamp (COBC) because many were confused with so many other bootcamps mushrooming in Malaysia. Now, results speaks louder than words.

At the Chief's Original Bootcamp, you pay to get results and befriend a whole community of passionate and positive people who acts as a support system that will make sure failure or giving up is not an option. You do not pay to make friends.

At the Chief's Original Bootcamp, we make sure you are fitter, sexier and most importantly.. healthier. We make sure your dream body comes true. It is all about you. Stay tuned to vote for recruits with the best transformation.

Below are some testimonial. Lisa Mahmood lost 12kg in weight and 20 cm in waistline..

WELCOME PROTON EDAR 10th CHIEF'S EXECUTIVE OFFICER

PROTON EDAR Sdn Bhd has appointed Azmi Idris as its Chief Executive Officer whose term began on Monday, 17 March 2014. Azmi Idris is Proton Edar's 10th Chief Executive Office Since inception in 1995. Previous Chief Executive Officers of Proton Edar (or formerly known as USPD (Usaha Same Proton-Drb Hicom)) were:

1. Dato Rashid Rahim

2. Abbas Mehad

3. Stanley Tan (Acting CEO)

4. Datuk Maruan Said

5. Ahmad Tifli Talha

6. Datuk Maruan Said (Re-appointed)

7. Mohamad Shukor Ibrahim

8. Ahmad Suhaimi

9. Dato Hisham Othman

10. Azmi Idris

Azmi Idris first joined Proton in 1985 as an Assistant Manager at Warranty Technical Services and was trained at Mitsubishi Motors, Japan and Lotus Engineering, UK. Prior to his appointment as Proton Edar's 10th Chief Executive Officer, Azmi Idris was the Proton Holdings Berhad Director of Group Quality, a post he held since May 2010.

Azmi was also one of the judges for a TV program - IDEA: Malaysian Investors' Challenge aired on TV3. The program was supported by Proton, Mosti and Sirim.

SUNGAI PENCHALA HIGH STREET- MAKNGAH CAKOI

Once a quiet kampung, Sungai Penchala now housed the best mix variety food in town. The latest being Makngah Cakoi.. Makngah Cakoi was established in 1993 according to it's signboard but It was only last week that I made a stopover abd had the best Cakoi. Cakoi is a sort of roti goreng... My favorite choice after goreng pisang when I'm not dieting.

The shop is open at 1pm and close at 10pm from Monday to Saturday. The Cakoi is sold at RM2.50 per piece or 3 for RM5.00 and you can choose any one of the available 4 sauces to go with it. My favorite is the black sauce.

A NEW JOURNEY. LIFE BEGINS AT 40..

A HISTORIC DATE, 1 MARCH 2014. 25 YEARS POST-CML, 40 YEARS OLD AND RE-MARRIED.

It was not an easy journey for me to reach this age. In fact, it is a big achievement for me to be able to reach the age of 40 from once, expected to only live for 3 years. I have gone through various challenges with studies, health, businesses, friends and even marriage. When I was an undergraduate, I had to defer my graduation when I failed a subject having had a relapse of my leukemia during my final year university. Born in a family where there is nothing more important than education, the feeling of having to re-take a subject was almost similar to death.  But I graduated from Buckingham University before I turn 21 years old. Yes, I expedited my studies with intensive degree course because I wanted to start working and start making money but there is no way I can do that without a degree (force majeure by/but thanks to dad). 

My health first failed me and took half of my teens away being in hospital while all other teenagers were having a time of their life. My health failed me again during my final year university but from being bed-ridden, now I have ran 9 full marathons, 1 ultra marathons and countless less-than-a-marathon distance races. I have also climbed Mt Kinabalu thrice and many other one day trip peaks.

Before I turned 40, I have also graduated from the school of hard knocks having gone through 2 recessions as a businessman (which I sweat and cried blood) and many failed business ventures but now I am a proud owner of a few successful establishments. I have been betrayed by business partners and my right wing senior people, cheated by people I cared and taken for a ride by many but it gave more meaning to the few that are still around and is enough to replace them all. I have lived my life chasing dreams which had costs me my first marriage and I have learn to cook, mop the floor, raise a child, do own laundry and especially be a better person.... all this experience gained during the Duda-hood being a divorcee.

Everything in our life happens for a reason.

From the failed health, studies, business and marriage, I became that person that you befriend today. I would not have made it without the support, encouragement and understanding especially from my parents, sisters and brother (I cant stress enough the power of family supports). There is nothing more important than a strong family relationship. I have to say thank you too to Miss Kimi aka CML aka Chronic Myeloid Leukemia whom has taught me the essence of living and the importance of time. If I never went through that relationship with Kimi, I would never see life the way I do now but please don't come back, stay away from me.

COBC SUPPLEMENTS

SUPPLEMENTS. The followings are the alternative supplements sourced and negotiated for the best price (on corporate rate) for recruits at the Chief's Original Bootcamp. The recommended BSC products was shortlisted after a thorough research from dozens if not hundreds of products worldwide for the best result and is displayed on the '8WeeksToWow' website at HERE but those products are not available in Malaysia. In Malaysia, we sourced out an equivalent if not better nutritional value just for you.

ORDER & PAYMENT: To order the supplements, please bank-in your payment to CIMB Bank Account No: 12460000957104 under the account name: COBC E-Commerce and Email the receipt stating the product that you require to supp@bootcampmalaysia.com

All payment must be banked-in and clear first before any orders.

DELIVERY: Any orders placed today before noon, will be delivered to you on your next bootcamp session by your instructor. All orders after 12pm will be delivered to you within 48 hours at your bootcamp session. There will be no delivery during weekends.