MATRIX TO THE MAX- WOD DAY 7

Recruits at the Chief's Original Bootcamp, Malaysia (COBC) spend the public holiday in conjunction with Malaysia Day today with a Matrix to the Max workout. Today is the 7th session, September intake and the program focuses on metabolic conditioning, muscular endurance and cardio. Yes, instructors at COBC works on Malaysia Day, public holiday and even on weekend whenever there is a scheduled workout session in rain, hail or shine... except when there is lightning. Yes also, the focus and intensity of a workout program for each session differs.

Today also marked the 16th day of the 8 Weeks to Wow (8W2W) challenge and if you have done any one of the past 4 challenges, you would have noticed the changes in the inferno program especially in the list of food allowed. The program at COBC whether the monthly (Military Corp, Spec Ops) or half annually (8W2W formerly known as 8 Weeks Challenge or 8WC) or the annual program (the Longest Day, Hell Week etc) continuously evolve. While we are working out, Chief Brabon, Gunny Hames and a whole team of experts in Australia continuously research, develop and seek to improve our program to make sure everyone's target and aim is achieved and optimized. The energy and spirit of each and every recruit that made up the platoon will make sure we are always motivated and would not go off-track. The instructors in Red, as you would know by now, accept nothing less than 100% and above of effort in every session.

This combination- the evolving program, the food, the continuous injection or rather, scream of motivation (by recruits like Megan Lok, Harun, Janis and Poh Ow Ee today), the consistency (adopted with the ACE) and the 110% effort reached out by the instructors is what COBC is all about and felt under the command of platoon commander Corporal (COBC) Amir and assisted by Corporal Jake, the Bandar Utama Alpha (BUA) platoon today.

SUPPLEMENTS FOR 8 WEEKS TO WOW 2013

A quick note to all 8WC Challengers:

1. A reminder - when it comes to uploading your 'before' measurements and images, you only get one chance (so make sure you wait until you have every information (including Benchmark Assessment timing) before you update your profile.

# Then please check again that the size of the picture is less than 2MB before the upload and update.

2. For those that were over-efficient and had uploaded their measurement earlier (and needed to update again for images and benchmark timing), our principal the Original Bootcamp HQ, Australia will refresh your profile so you can update all information again.

3. You can upload anytime once you have your benchmark timing until the 5th September 2013.

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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.

# NOTE: We do not profiteer on the supplements and appreciate your cooperation.

6D MOTION ADVENTURE, CP ARCADE @ IKANO POWER CENTRE

Have you heard of the 6D motion adventure? I first learn of the 6D motion adventure at the Ikano Power Centre today on Merdeka day 31st August 2013 when my son Aaraf Eid Pahamin and his cousin Andika Rees Pahamin eagerly and excitedly asked me to bring them to the CP Arcade located on 2nd Floor, IPC Shopping Centre, Mutiara Damansara.

Anyone whom have not been to the 6D motion adventure should at least experience it once and once they tried the 6D adventure, they will keep coming back for more. Well at least it is true for kids. Which kid would not be excited to watch a 6D motion adventure? The same with Aaraf and Rees. Though this 6D adventure was new to me but Aaraf and Rees has been there twice before this with his mother Nawal Aini and Rees' dad Azhar Sulaiman.

I brought them both to the CP Arcade at 2pm after a good lunch at the Absolut Thai restaurant, bought them their ticket which cost RM12 per person (for a supposedly 10 minutes show) and left them there to choose the adventure of their choice since they both seemed to know exactly what they wanted to watch. I went window shopping while waiting for them. A moment later, Aaraf called and said they have finished the show and we gathered.

From the earlier enthusiasm, I was surprised to see them both less excited. Puzzled, I asked how was the exciting 6D adventure and they replied, it was boring because they have already seen it. Confused, I questioned them both again why they had picked a show that they have already watched. Aaraf said, he wanted to watch the "Deep Ocean" but the Officer at the entrance insisted for them both to watch the Roller Coaster.

8 WEEKS TO WOW - UPDATING MEASUREMENT AND PICTURES

For an idiot proof guide on How To Register for 8 Weeks to Wow registration, please click HERE. Registration will be CLOSE on 2 September 2013. Yes, its 6 days counting down to a life changing experience.

Once you have registered, ALL PARTICIPANTS must update their their measurement and upload the picture latest by Thursday, 5th September 2013 (holding a newspaper dated from 1 September 2013 onwards).

There are 3 pictures that you will need to upload.
(1) A full length front picture holding a newspaper dated today 1 September onwards or on/before 5th September) ((Hands by side and white background without any mess).
(2) A full length front picture without newspaper (Hands by side and white background without any mess); and
(3) Full length-side (Hands by side and white background without any mess).

Be sure to get your photos right too! No more than 2MB each or they won't upload, and they have to be clear, no mess in the background, and absolutely NO underwear shots, nudity or Selfies! no no no! (you will be surprise at some pictures send to Gunny aiiiks...)
 
To update measurement and upload the picture, please follow the following idiot proof guide below.

First you will need to go to www.8WeeksToWow.com.au (see image below) and click on "SIGN IN".

IDIOT PROOF GUIDE TO "8 WEEKS TO WOW" REGISTRATION.

Okay.. I admit!! I like to spoon feed my recruits. Before you register for the "8 Weeks to Wow!", please make sure that you have also registered for the September and October intake because placement is limited.

So here goes... An idiot proof, step by step guide to register for a life changing experience. The first step that you need to do, is to click on the link - www.8WeeksToWow.com.au

Then you will reach the following website (as per the screen shot below). Click on "Register Now" circled in RED below.

You will then reach the second page as per the image below. Click on Sign-up.

8 WEEKS TO WOW!! ....REGISTRATION IS NOW OPEN!!

Registration is now open and placement is limited to a maximum between 32 pax to 48 pax per platoon depending on location. Dont miss this opportunity.

To participate in this challenge that will change your life, stand a chance to win RM15,000 RM16,000 in cash and be in your best shape ever, you will need to:

A) REGISTER FOR 8WC
Register & pay for the 8WC NOW at http://www.8weeksToWow.com.au/
NOTE: If you are a recruit, you need to contact me for the "CODE" to register for AUD39.90 (or RM119.40 depending on currency at the point of registration), otherwise you will be charged AUD99.99 or RM300.

To get the "CODE", please sms/whatsapp:

Staff Sergeant Nawal at: 012-2688988
Rose Emini at: 017-379 5988
Farhanah at: 012-314 5665

B) REGISTER FOR MILITARY CORP (MC12) BOOTCAMP TRAINING
Register & pay for September & October intake (the 8 weeks duration of the challenge) NOW before the platoon is full. Placement is limited to a maximum 32 pax and 48 pax depending on location.

To register and pay for the intake, click on http://www.cobc.biz/#!register-and-enrollment/citr

REMEMBER, you must complete both A & B to participate. If you have any inquiry, drop me a note in this blog so it can be a Q&A reference for others.

HOOYAH!!

8 Weeks to Wow

Are you ready for a life changing experience in as little as 8 weeks?

No it is not just about dieting and it is not about exercising but it is all about a guided change in lifestyle. Many have attempted to diet and failed. There were more that tried to maintain a daily exercise routine but found themselves struggling and had to dragged themselves to the local fitness centre but ended up in bed instead.

The 8 Week Challenge (8WC) is a program that will not just guarantee a head turning result but it will also change your lifestyle for a healthier, sexier and a better you.

The registration for the 8 Week Challenge will be open tomorrow, 23 August 2013 at the link http://www.8weekstowow.com.au.

The registration fee for the challenge is fix at AUD39.90 for recruits of the Chief's Original Bootcamp (COBC) or AUD99.99 for non-recruit. You will need to pay at the point of registration at the domain http://www.8weeksToWow.com.au .

THE BIRTH OF PROTON SUPRIMA S

The rumours and speculation on the birth of PROTON's latest model with NCAP 5 star rating by Australia Safety Board ended this morning when YABhg Tun Mahathir Mohamad launched the new car initially codenamed as PROTON C-HATCH at Level 2, Menara Martrade, Kuala Lumpur.

The new car was named PROTON SUPRIMA S in tandem with breaking history as the first PROTON being produced with 6 airbags. The Suprima S was also designed incorporating all the latest technology such as the Hill Hold assist and it was Lotus tuned for its handling Ride & Handling.

The beauty was priced from RM76,688 for the executive edition and RM81,638
for the premium.

For more information, Stay Tuned.

COUNTDOWN TO 8 WEEKS CHALLENGE

Don't you deserves to be in the best shape you can be?

For 4 Years now, the INFERNO™ or rather the formula behind the 8 Weeks Challenge has been growing. Every year it builds a better library of options, recipes and an amazing network of dedicated followers who will help you through your journey from 8 weeks to WOW!

We have literally THOUSANDS of success stories. People whose lives have changed. So many different stories…from changing a clothing size or 10, becoming fitness models, ridding themselves of the implications that being overweight brings, including diabetes, high blood pressure and being able to conceive (when overweight), Participants have entered physique competitions, they have run marathons, competed in iron man and triathlons and some even getting back into their professional sports. The benefits of this change are endless…Simple things like being able to chase your kids around the yard, and not be out of breath from 20 mins in the park with your toddler. And one of the most important things….having piece of mind that you have a healthy mind and Body.

Since the inception of the original INFERNO 1.0, many of our successful and now incredibly amazing looking participants have graced the cover of magazines, advertisements and newspapers. Now. Well now we want YOU. It’s your turn to get the body that you have always wanted. Just a little bit of will power and you are only 8 weeks away from it. Close enough to touch!

TIME FOR A RE-BRANDING AND LAUNCHED A NEW YOU IN 8 WEEKS

Feast without guilt during this Hari Daya Aidil Fitri and rebrand yourself with a new physique in just 8 weeks. 

It is not a rumor but a fact that the Australia's most talked about transformation program to unleashed your body's best potential in just 8 weeks is back in Malaysia next month in September 2013!! The 8 Week Challenge (8WC) was first introduced in Malaysia in September 2010 and this Summer 8WC will be our 5th Challenge.

A little background of the challenge.

The program was initially created by Chief Babon and Gunny Hames when they were hired to turn 13 fit, yet undefined individuals into lycra clad, god like warriors... in only 6 weeks for the incarnation of the hit television series GLADIATORS (as seen on NTV7 & ASTRO in Malaysia). The success of the program had sparked alot of interest to other parties but Chief exclusively provide them only through the ORIGINAL BOOTCAMP, Australia (OBC) and CHIEF'S ORIGINAL BOOTCAMP (COBC), Malaysia.

The program which is expected to cost only AUD 40 or approximately RM120 depending on the currency conversion at the point of payment, will comprised of an Inferno Home Workout program for 8 weeks (yes there is homework to do at home) which should be the additional workout to the 3 times a week training at COBC and a dietary menu of what to eat daily for the next 8 weeks.

Details on how to register will be provided later.

The objective was clear; Strip away any excess fat, while increasing the athlete's strength, speed, endurance, and most importantly (as lycra is a little forgiving) great muscle tone.

The men were to look powerful, and awe inspiring, while the women were to be that rare balance of feminine and athletic. This was evidence from the past result that can be seen in this blog by searching for 8 WC.

For more details, Stay tuned!

A ROSE AMONG THE THORNS, STAFF SERGEANT NAWAL AINI

She first attended the program as a recruit 4 years ago for 12 months in 2009 and began mentoring with the founders of the ORIGINAL BOOTCAMP program, Chief Brabon and Gunny Hames in 2010 as a Lance Corporal after graduating from the Military Fitness Specialist level 1 Certification. In 2011, she was promoted to a Corporal upon obtaining her Sports Science Level 1 certificate from the National Sports Council. In 2012, she was promoted to a Sergeant and became the platoon commander for five platoons in 2013.

At the recent 2013 ORIGINAL BOOTCAMP Asia-Pacific Conference in Sydney, she was promoted by Chief & Gunny as the first Malaysian Instructor to be accredited and certified by the networks five Master Trainers and promoted to the rank of Staff Sergeant which is a ranking equivalent to a senior instructor in a fitness industry. She was also named the ORIGINAL BOOTCAMP International "2013 Lead Instructor of the Year” " based upon her professionalism, leadership (of both Recruits and Support Instructors) and adherence to the networks core values. She became the first Malaysian to be invited to conduct a session alongside Chief and Gunny, the founders of the 23 years old Military Inspired Bootcamp at the OBC Flagship Coogee Beach platoon in Australia.

If you hadn’t already guessed, ‘she’ is Nawal Aini Zulkifli and has joined the likes of Gunny herself as a leading female Instructor in the male dominated genre of Military inspired fitness training.  When Nawal first decided to be a Bootcamp instructor, many had their reservations. Being the only woman in a team of men, she realised that she would need to prove her value as an Instructor by being stronger and more disciplined then many of her peers. 

MORNING VERSUS EVENING WORKOUT

Do we workout in the morning or evening to burn more fat is one of the most frequently asked question. It is good if you do have the luxury of time to choose but if you do not, then working out at any time of the day is a luxury that we all must target to achieve.

The flow of energy in our biological system implied no correlation on the time of the day whether morning or evening that determines how much and how fast we burn those unwanted fat but it is the level of intensity and the duration of our exercise that determines the speed and the amount of fat we burn to perform a given task. The exercise program is the key to either fat lost, athletic performance and/or improved health.

The exercise program determines the conversion of macro-nutrients: carbohydrates, proteins and fats, into usable energy. This flow of energy from carbohydrate, protein or fat will determine our ability or capacity to perform a given exercise program to optimize performance or fat burning phase. This is termed as Bioenergetics that refers to the breakdown of chemical bonds in this macro-nutrients (carbo, protein and fat) to provide the energy necessary to perform biological work (such as an exercise program).

OFFICIAL LAUNCHING OF POS LAJU AUTHORISED MASTER AGENT

Left: Siaw Siew Bee, Dato Carol Chan Choy Lin, Dato Lukman Ibrahim, Armin Baniaz Pahamin, Lee Lick Sai

Beside the new Proton Saga SV, there is now another reason to visit Proton Edar showroom.. Proton Edar is now the authorised Master Agent for Pos Laju. The idea for this synergistic venture was mooted, realized and launched by Tan Sri Mohd Khamil bin Jamil, DRB-HICOM Group Managing Director and also Proton Holdings Berhad Executive Chairman. He was accompanied by DRB-Hicom senior management namely Dato Abdul Harith Abdullah, Dato' Chan Choy Lin and Dato Mohamed Hazlan Mohamed Hussein. Also present at the event were Datuk Lukman Ibrahim, Proton Holding Deputy Chief Executive Officer, Hisham Othman, Taha Bujang, Salawati, Badrul , Francis and a batallion full of Pos Laju senior management team.

This collaboration will provide better convenience and accessibility for customers to send their courier items through Pos Laju while increasing the traffic flow to the showrooms. The increase traffic to the showrooms will provide a better opportunity for the Sales Advisors to market Proton cars and make known of our latest offer.

The event began with a recital of doa selamat and an opening speech by Hisham Othman, Proton Edar Chief Executive Officer.

A representative from Pos Laju read on behalf of Pos Laju's Group Chief Executive Officer, his speech and followed by the launching and signing of plaque by Tan Sri Mohd Khamil Jamil.

We are pleased and is happy to learn that 51 dealers from Proton Edar dealers network were selected to be the authorised centre for Pos Laju as a second phase of the collaboration plan.

During this challenging moment facing the automotive industry, Proton dealer's network stand united with Proton and DRB-Hicom to ensure the national car project is not only successful but became the pride of all Malaysian.

Snapshots at the event (Click on picture to enlarge).

NAMA SIAPA HEBAT...

PROTON EDAR launched the naming contest for Proton's latest model (Codename: Proton Emas) tipped to be launched earliest by mid-next year. The car that was first unveiled at the 2010 Geneva Motor Show was designed by an Italian design and engineering company, Italdesign Giugiaro.

The details of the contest is as follows:

Date: 25 June 2013 to 25 July 2013.
Eligibility: Age 12 and above.

Terms & Conditions in a nutshell:
1) Can submit as many names as possible (but separate form
2) Can submit ONLINE at HERE.  
3) Submit by POS (must use 60 sen stamp) by printing the form at HERE.
4) The proposed name MUST BE IN MALAY LANGUAGE.

The event was held at the Proton Edar Center of Excellence and launched by Proton Holding Executive Chairman, Tan Sri Mohd Khamil Jamil. Since Tan Sri Khamil took over the helm as the Executive Chairman, he has been actively involved in every activity launched by Proton Edar and had regular engagement with PEDA and the network.

IGNORANCE WAS A BLISS

4 years ago, Anushia Siva Subramaniam introduced me to this military-inspired, group, outdoor personal training program in Padang Merbuk. Unbeknown of what it was, Anushia's introductory line was as simple as... "You don't asked so much, You don't think too much, you go and enroll online and just surrender yourself for just 1 hour, 3 times a week for 4 consecutive weeks!!" Then you will know what the bootcamp training is all about". My enthusiasm and deep passion to be healthy and fit got the better of me and I immediately enrolled and fell in love with everything about bootcamp akin of a love at first sight. I was obsessed with its training program. I do not know what got into me but I found some hidden massive energy that made me craved for more and more even now 4 years later.

I did not understand the how(s) and why(s) but what matters, whatever the program was, it worked!!

That sentence then became the tagline of COBC bootcamp workout testimonies year after year... "Just surrender yourself for 1 hour, 3 times a week for 4 consecutive weeks and you will be amazed to see the result". Most recruits stayed on with the program for years to come.

Like most of us, I was not bothered to know the science behind the Bootcamp program but the newly found strength, stamina and especially the leaner-meaner me was enough for me to keep wanting and coming for more.... month after month, year after year. Now, I took a step further to understand the whole science with what is happening inside and within our body. To satisfy this curious mind, I enrolled together with a platoon of Reds to study at the Fitness Innovation Malaysia (FIT) and a mile into the journey of learning, I was lost in a jungle full of jargons but quickly adapt to be able to relate what I learn with all readers.

THE LAUNCHING OF THE FIRST ASEAN NCAP PASSED AND APPROVED PROTON VARIANT

The much awaited Proton's latest variance will be launched this morning!! What is new with the new variant?

Yes!! Safety feature!!! Twin airbags!! and a 3 Star ASEAN New Car Assessment Program (NCAP) crash test passed and approved!! The new variance, packed with the best of safety features in its class is expected to be priced lower as a result of detailed value analysis and engineering.

To view the model, visit us at No. 1, Jalan Diplomatik 2/2, Precint 15, 62050 Putrajaya. Telephone: 03-8811013. For direction, see map below:


View Larger Map

WHEN MY PARTNER TURNS 60 YEARS OLD!!

Dr Malek Aziz, a Co-Licensee at the Chief's Original Bootcamp (COBC) Malaysia turned 60 years old today on 14 June 2013. Dr Malek Aziz does not need any introduction to those within the bootcamp fraternity. The still-practicing dentist has been working out with the COBC program consistently for 4 years now and is still very hyper-active and would easily overtake, in speed and exercise form any younger recruits half his age when they all trained together.We would end up being call the Pakcik instead of him.

The Delta and a father of 5 great children has nothing but humility and humour when he socializes
with anyone from any age group and/or from any race and status. He can even become the 10 years old, Aaraf's best friend. Dr Malek is not only humble and funny but he is also a great listener. If anyone ever need a friend to talk, a shoulder to cry on or even a friend to rely and trust, he will always be there.

Dr Malek, like me.. survived terminal cancer and we workout primarily to maintain our health. Although we are both business men but at COBC, it was never about business and making money but its all about rejoicing a community that share similar passion for health and fitness.

STARVING FOR KNOWLEDGE

What happen when graduates and yuppies from various fields that ranges from Engineers, Auditors, Economics to Fine Arts and Hotel Management became an instructor having shared the same passion & vision? Whom then passionately delivers the 24 years old military-inspired program to train and transformed thousands of civilians in unleashing their best health, physique and fitness potential?

Yes.. first, they learn from the founder of the world oldest running military-inspired program Chief Brabon, to obtained the Military Fitness specialist level 1 Certificate, attended various short courses and being hungry or more like starving for more knowledge, they all registered and gathered every weekend for a scheduled training at the Fitness Innovations (M) Sdn Bhd (Commercially known as FIT), a member of Fitness Innovations (Thailand, India, Indonesia and Singapore) read more about FIT at HERE. After almost a year of talking and discussing, COBC finally collaborated with FIT to feed our every instructor's hunger for more knowledge.

There is one common trait that is shared by all trainers at the Chief's Original Bootcamp (COBC), they are all University graduates from various fields (including but not limited to Sports Science and Certified Strength and Conditioning Specialist (cscs)). They were all once a recruit (at COBC) and an avid athlete but not necessarily born an athlete (for more information of COBC instructor, read HERE which is still being updated). This combination of mix background is important to understand the needs and fancies of COBC's recruits. No one can understand the pain of 'commoners' (which we refers to those couch potatoes whom had never, rarely or seldom exercise) better than those instructors whom can relate to the pain or the transformation process of getting fit and healthy (first hand experience from ground zero to their best potential).

Most professional athletes are born an athlete, polished and train to be the best but they do not undergo the same processes or pain of those commoners  to be able to experience and relate themselves of the 'transformation agony' having being born with the stamina and physically fit gene, except of course.. in theory.

The first class that we had yesterday was fun, havoc and very hyper-active mimicking the scenario while training especially when the Reds are now akin of a recruit.. a student starving for knowledge, progress and improvement. They are all salivating impatiently to learn and absorb the knowledge in class and improve themselves. We met the tall, huge (with his arm bigger than my thigh) friendly and funny, the first lecturer, Jerrican Tan whom is also the man responsible for the birth of Malaysia's first international standard educational fitness centre, the FIT.

PROTON NETWORK CONVENTION 2013/14

Left: Liew Vee Lee, Lee Lik Sai, Taha, Rashid Musa, Armin Baniaz Pahamin, Hisham Othman, Datuk Yahya Jaafar, Siaw Siew Bee, Jeff Lim, Dato Isa Indot

7 June 2013, Istana Hotel Kuala Lumpur. Except for 3 dealers, PROTON Network which comprised of all authorized Sales dealers, After-Sales dealers, branch showroom, branch service centres, management and senior management of Proton Edar and Proton Holdings Berhad gathered for the first time at the Hotel Istana in Kuala Lumpur since DRB-Hicom took over from Khazanah Nasional. The gathering was graced by Yg Bhg Tan Sri Mohd Khamil bin Jamil himself as the Executive Chairman of Proton Holdings Berhad accompanied by Datuk Lokman, Deputy Chief Executive Officer, Proton Holdings Berhad, Hisham Othman, Chief Executive Officer Proton Edar Sdn Bhd as well as other senior Management.This was my 4th Convention that I attended as the President for Proton Edar Dealers Association Malaysia.

The session that saw almost a 100% attendance with only 2 days notice given, began as early as 8am and was a much needed gathering given the disappointing overall sales in May. When the network expected Tan Sri Khamil to throw some if not many punches for the dismay sales, he remained calm and cool and seemed to understand the predicament we faced. In fact, he addresses various critical issues that is pertinent to the survivability of the network.

AN ASPIRING JUNE

The June-Intake started with a Bomb at the Chief's Original Bootcamp, Malaysia again... More than half of returning recruits achieved their Personal Best in their Benchmark Assessments. Read more about the Benchmark Assessment at HERE. The latest benchmark assessment saw more recruits completing their benchmark assessment below 7 minutes which was an extraordinary achievements considering there were only three recruits in the "6-Minutes ++" category the same time last year.

What was even more inspiring, was the testimony from our recruits on Facebook (keep it coming folks). At COBC, it is always a positive inspiring energy that flows through our every recruit. That is the spirit of bootcamp. Rarely will do we see our recruit demoralizing other comrades or other recruit from other bootcamp or even instructors from other bootcamp. Mutual respect and common courtesy is COBC build-in traits & belief that is the first rule of being a bootcamper, preached by the platoon commander during every month's opening speech. For June what will be the target?

Whether your target was to trim down your waist line from size 36 to size 30 like Poh Ow Ee...

or to run faster like Chee Yee Law whom never seriously ran before but started collecting Prizes after a few months with COBC...