Thursday, 26 June 2014

Today Workout -Circuit Training

Circuit training is a form of exercise that help to build endurance strength and cardiovascular.

Burpees - continueously for 1 minute
(approximately 20 reps to 30 reps)
3 sets

Push-up row - continusously for 1 minute
(approximately 25 reps to 35 reps)
3 sets

Forward Lat Row (17.5kg) - continueously for 30 seconds for left hand and 30 second for right hand
(approximately 30 reps to 40 reps)
3 sets

Walking Lunge - continueously for 1 minute
3 sets

Chest Fly (50kg) - continueously for 1 minute
(approximately 30 reps to 40 reps)
3 sets

Squat push - continueously for 1 minute
(approximately 20 reps to 30 reps)
3 sets

Lat pull down (70kg) - continueously for 1 minute
(approximately 30 reps to 40 reps)
3 sets

Adductor (55kg) - continueously for 1 minute
(approximately 25 reps to 35 reps)
3 sets

Foam Roller Crunch - continueously for 1 minute
(approximately 25 reps to 35 reps)
3 sets

Oblique - continueously for 1 minute
(approximately 25 reps to 35 reps)
3 sets

Tuesday, 24 June 2014

Training exercise for burning fat

Training exercise for burning fat and increase leg strength for my full marathon.

Seated chest press (70kg) - 4 sets of 15 reps

Leg press (50kg) - 4 sets of 15 reps

Seated row (70kg) - 4 sets of 15 reps

Slow jog for 30 mins at Incline - 5.5 and Speed - 8.5

A great holiday in Maldives

This is my 1st stay at Club Med kani, it was a great experience. You will never get bored with the activities. The Club Med crew are generally friendly and nice, they come from all over the world.
Overall stay was pretty good. Club med  provides everything in the package (accommodation, food & activities)
They have 2 restaurants
VELHI - International cuisine and traditional Asian cuisine buffets.
Club Med crew will dress up in the theme of that day and greet you. The specialties of the day (e.g. tuna sashimi, roast beef, grilled chicken, squid salad) are displayed near the entrance.  There are several live stations where staff are preparing and dishing out food on individual plates for guests. There's always a great selection of western, chinese, japanese, indian food.
KANDU - A fine dining restaurant.      
This fine dining restaurant also part of the package but requires reservation the day before. Chef-on-duty runs the restaurant excellently with top notch food and well-trained service staff. Sit near the edge and you can watch baby sharks, crane, reef fish, stingrays, and eels as you dine. While you don't get the same variety as you do at VEHLI  buffet restaurant, the quality of the food is extremely good. They also provide snack service during the day.
Sunset Beach Bar and Iru bar
Sunset Beach Bar open in the late afternoon and evening. You can watch the sun go down and the starry night sky in this setting striaght out of paradise.
Iru bar gives you a magnificent view over the turquoise waters of the lagoon. Drinks are all inclusive in the package. So enjoy yourself.
I'm having fun with all activities because they are all great and professionally executed. I'd recommend you setting aside time to try every one!
Zumba - this high energy fun workout by the beach is taught by the "GO", great guy who is a great dancer.
Scuba diving - Sign up at the dive centre, operated by Euro Divers, that opens from 4-6pm daily. They conduct two dives, one in the morning to slightly further sites and one in the afternoon. The dive team is very professional and  safety conscious.
Dance lesson - It was taught by the "GO" by the beach. For the two times we were there, he was teaching salsa.
Sailing - Sign up at 9.30am daily because the afternoon slots get booked up fast. They have four sail boats. If you don't know how to sail, you can sign up for free lessons.       

Aquarobics - Held once a day just before lunch, the GO got us laughing and having lots of fun!                                                                  

Yoga - The GO does more stretching in the morning and relaxation during the sunset yoga. Come in flip flops because sometimes they have it out on the beach.

Nightly show - After dinner each night, the GO's put a great effort into the evening show. Amazed they can have so much energy to perform Michael Jackson dances each night and power-packed too! Gets a little mundane cause it mostly dancing. Different themes each night. We missed the comedy night - too tired to stay up after a whole day of activities! But kudos to the team for their hard work, after working the whole day to attend and serve the guests, they still need to entertain us. They are great and thank you for their excellent service.

Breakfast at VELHI restaurant

Fresh squeezed orange juice. I really appreciate their extra effort to squeeze the orange juice on the spot.





Dinner at KANDU restaurant. You have to make reservation a day befote.


Monday, 23 June 2014

A place you should go at least once in a life time

The Maldives is home to perhaps the best beaches in the world; they’re on almost every one of the country’s nearly 1200 islands and are so consistently perfect. While some beaches may boast softer granules than others, the basic fact remains: you’ll find this whiter-than-white powder sand and luminous cyan-blue water almost nowhere else on earth. This fact alone is enough to bring nearly a million people a year to this tiny and otherwise little-known Indian Ocean paradise.
Every resort in the Maldives is its own private island, and with over 100 to choose from the only problem is selecting where to stay? At the top end, the world’s most exclusive hotel brands compete with each other to attain ever-greater heights of luxury,from personal butlers and private lap pools to in-room massages and pillow menus. But there’s choice beyond the five- and six-star resorts. Other islands cater for families, for divers, for those on a (relative) budget, and anyone wanting a tranquil back-to-nature experience.
With some of the best diving and snorkelling in the world, the clear waters of the Maldives are a magnet for anyone with an interest in marine life. The richness and variety is astonishing – baby sharks can be spotted in any lagoon in the country, while dazzling spectacles such as huge coral walls, magnificent cavesand schools of brightly coloured tropical fish await you when you get down to the reef. Manta rays, turtles, friendly sharks and even the world’s largest fish, the whale shark, can be seen all over the country and – amazingly – none of the life on the reef is dangerous. The best bit? The water is so warm many people don’t even wear a wetsuit.

Baby sharks can be spotted in any lagoon in the country

Beautiful sunset

Sunday, 22 June 2014



Wednesday, 18 June 2014

One of my best running time for 10km

I think ........"I'm back"!

The weather was horrible though, very hot. 5km into the race my throat was very dry. It felt like someone was strangling me.

Tuesday, 17 June 2014

Another set of exercise for building a sculpted chest

I'm not telling you it's going to be easy, I'm telling you it's going to be worth it.

Incline Bar Chest Press - 4 sets12 reps (60kg)
Tube chest fly - 4 sets of 15 reps
Fit ball push ups - 4 sets of 15 reps.
Leg press - 4 sets of 15 reps (80 kg)
Walk Lunge - 4 sets of 20kg.

Free wt Lat row - 4 sets of 15 reps(20kg) Tube wide row - 4 sets of 15
Chin up - 4 sets of 15
Tube wood chopper - 4 sets of 15 reps
High heel lunge - 4 sets of 15 reps (10kg)

Rev crunch - 4 sets of 15 reps (4kg) Straight leg side crunch - 4 sets of 15 reps
After doing all the exercise, take one day leave to rest (kidding) . I felt so tired after finishing the training.

Sunday, 15 June 2014

Warm up run

Previously I could not run long distances because of my knee injury and heavy body weight, but today I have cleared 10km with a good time record and these two problems doesn't seem to be my obstacle anymore.