5 Local Foods To Try When You Are In Taiwan For Your Next Race

By

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March 4, 2017

When you think of Taiwan, what is the first thing you think of? For some, it may be the celebrities but for the rest of us, it’s definitely the street food.

If you were one of the lucky ones who have been to this land of delicacies, you would have noticed that there’s mouth-watering grub to be found at almost every street corner. And the Taiwanese are super nice and friendly so your food adventure usually starts at one store and ends with a number of recommendations from the various store owners you have visited.

So if your next run takes you to Taiwan, make sure you try these local delicacies out.

#1 Extra Large Fried Chicken Cutlet

Photo Credits: Taiwan Travel Blog

Singaporeans are blessed that we are able to get this awesome, crispy snack locally at either Shihlin or Hot Star. Yes, we now have Hot Star in Singapore too for those who are wondering. While we have to satisfy our cutlet cravings in an air-conditioned shopping mall, having the original in Taiwan on a cold winter’s day is heaven. Crispy on the outside and juicy on the inside, this is one snack you cannot go without when you are there! And oh, the ones in Taiwan have a bone-in so, don’t say you weren’t warned.

#2 Braised Pork Rice

Photo Credits: Bear Naked Food

The Taiwanese really perfected the art of making this dish one of its national dishes. For those who have never tried this, you have to. Imagine juicy, stewed pork braised to perfection on top of piping hot white rice, slathered with savoury sauce that was used to cook the meat for hours. Some roadside stalls serve them in tiny portions so you can eat as many as you like to fill your tummy.

#3 Oyster Omelette

Photo Credits: Serious Eats

If you are expecting to have the exact same type in Taiwan as the ones in Singapore, then you may be in for a sweet surprise, literally. The oyster omelette in Taiwan is slightly different in that it is chewier because there is more sweet potato starch added (my favourite!). And, get this; it is drenched in a thick chili sauce that is more sweet than spicy. Super yummy and sinful but worth all the calories! Just run it off I always say.

#4 Oyster Mee Sua

Photo Credits: Vkeong

Another dish that is highly sought after by tourists in Taiwan. While some claim that this dish is nothing to call home about, it is undoubtedly one that many locals and foreigners still turn to to warm their tummies on a cold day. Usually filled with fresh oysters and mee sua doused in a sticky, thick gravy, you will find this in most locations throughout Taiwan.

#5 Snowflake Ice

Photo Credits: Snowflake

The name of this dessert says it all. Sweet and cool, it is the favourite dessert of many a Taiwanese lady because many claim that it is healthy due to its generous serving of fruits like mango on top of a heap of flavoured ice that is as soft as snow. This cool, sweet dish is awesome especially if the weather is sweltering or if you just need something to cool down after your run. And you don’t have to worry about not being able to find it. Almost every café in Taiwan serves this awesome dessert.

Win A New Balance Drawstring Bag With Income Eco Run 2017

By

Team JustRunLah!

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March 3, 2017

Come join South East Asia’s premier eco-run which champions environmental conservation and aims to raise awareness for everyone to play their part – Income Eco Run 2017! The mission statement is to Champion Zero Waste! Happening on the 30th April 2017 at the F1 Pit Building, let us all join in this cause, do our part, and run towards zero waste!

Income Eco Run 2017 Wants To Know Your Eco-Tips

The Income Eco Run 2017 is asking for your help. They want to know your Eco-Tips, on how or what everyone can do to become more eco? Top 10 responses will receive a Drawstring Bag worth $19.00 from Income Eco Run’s Official Apparel Sponsor, New Balance.

Another piece of good news for our readers – register for the Income Eco Run 2017 at the early bird rates by using promo code: XXECOJRL

The contest has ended. Thank you for taking part!

Hiking Trails: South East Asia’s Top 5

By

Joey

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March 3, 2017

Those who love hiking know how liberating it can be to be away from the hustle and bustle of city life, the pollution and the noise, to be amidst nature and all its glory.

And if you are looking for some unique trails to explore, here are 5 unique ones to try out in Southeast Asia for your next hiking adventure.

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Travelling to Malaysia? Here are 3 things You Need to Take Note of

By

Joey

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March 3, 2017

Residing in neighboring Singapore, it is easy for many of us to take a day trip into Johor Bahru, or do a weekender in Kuala Lumpur, Penang, Malacca or even one of the famous tropical islands in Malaysia.

So much so that sometimes, or most times to be realistic, we overlook some important aspects that we should take note of when we travel to Malaysia. Even though we may think we know the language and culture and should not have any issues getting around, we should not be taking all these for granted. No matter what, Malaysia is another country and have their own set or rules and regulations that we as foreigners have to abide to.

Here are 3 things we need to take note of the next time we plan to head into Malaysia, just to make sure we make things easy for ourselves.

#1 Malaysia is a Multi-cultural Society

Photo Credits: Tan Yong Hui

Similar to Singapore, Malaysia is a melting pot of different cultures and religions that have learnt to live together harmoniously and graciously. Thus, it is not uncommon to see a church next to a mosque or a Hindu temple beside a Chinese one. There is a need for social and cultural graciousness when you visit Malaysia and an understanding of the different ethnicities and their beliefs to better appreciate them.

#2 Malaysia is an INTERESTING Country

Being a country of Malays, Indians and Chinese (oh and we still have tribes over here okay!), our English is pretty epic here! Only in this country you will find us able to have 3 different languages in one sentence, and yet we all understand.

“Eh machaaa, jom pergi restaurant blakang rumah I untuk da pao chicken chop”

Yes, people may find this rojak language of ours a tad bit confusing, but it’s just something Malaysian! Welcome to Malaysia!

#3 Food in Malaysia may be Different

Photo Credits: meetup

The foods in other parts of the world are different from yours, and Malaysia is no exception. Even if you come from Singapore and think you know Malaysian food because “it is about the same”, then you are wrong. As I mentioned in my point above, the food in Malaysia can range from common to unique, not for the faint of heart, depending on which state you are in.

If you are from Asia, you may require lesser time getting used to the food in Malaysia. If you are from the western side of the world and have little to no experience with more exotic food, some of the items you encounter may be truly unique. While some may be an acquired taste (think durian), others like chendol in Malacca or assam laksa in Penang are more delectable and easy to enjoy.

Run Malaysia, One Race At A Time

The Performance Series Malaysia 2017 is a series of running races throughout 2017 around Malaysia’s iconic landmarks.

The race series consist of run distances from 5km, 10km to 21km. The key objective is to promote healthy lifestyle through the appreciation of iconic landmarks in Malaysia within the local and foreign/expatriate community.

This series is first of its kind by encouraging individuals of all levels, from non-active to leisure to competitive, to have a schedule of races to work towards and progress along with the series. This will in turn help to cultivate healthy lifestyle habits.

Sundown Marathon 2017 Runnerdotes – A Collection Of Anecdotes From Inspirational Runners

By

Mel

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March 2, 2017

Singapore’s iconic home-grown night race Sundown Marathon will be celebrating its 10^th year anniversary this year and has marked another milestone, with founder Adrian Mok launching his first ever book named Runnerdotes: A Collection of Anecdotes from Inspirational Runners.

Adrian Mok: Adrian Mok, Author and Sundown Marathon founder, addressing the audience during the official launch of Runnerdotes: A Collection of Anecdotes from Inspirational Runners at Ang Mo Kio Library. (Photo Credit: OSIM Sundown Marathon)

Dedicated to all who speak the similar language “of passion, resilience and discipline in their pursuit of running,” the book documents short stories of inspirational local runners who were involved in the creation of the Sundown Marathon or had participated and succeeded in the night race; in hopes to inspire others to persevere, overcome their challenges and achieve their dreams. These include the likes of defending SEA Games marathon champion Soh Rui Yong, former SEA Games triathlon winner Mok Ying Ren, Olympian Neo Jie Shi and many others who uncover some of their own personal journeys and share the insights each has gleaned from their individual running experiences.

Mok Ying Ren: National marathoner Mok Ying Ren addressing the audience during the official launch of Runnerdotes: A Collection of Anecdotes from Inspirational Runners at Ang Mo Kio Library. (Photo Credit: OSIM Sundown Marathon)

Not a mere book of running tips, Runnerdotes also shows readers how the lessons learnt from the grit of the track can be applied to any goal in life.

“Running has made me a more confident person and taught me about overcoming adversity. Running a marathon can be quite challenging and I know if I can overcome this challenge, I can overcome any challenge that come along in work or in life,” says Neo Jie Shi, Singapore’s representative in Rio 2016’s women’s Olympic marathon final.

Ashley Liew: National marathoner Ashley Liew addressing the audience during the official launch of Runnerdotes: A Collection of Anecdotes from Inspirational Runners at Ang Mo Kio Library. (Photo Credit: OSIM Sundown Marathon)

Author and Sundown Marathon founder, Adrian Mok, agrees, “Try heading out for a run in the rain, for a hard workout, for laps on the track in the wee hours or early morning, and try doing it alone. The power we draw on comes from the drive to better ourselves, to beat the Cannot and the Will Not.” Explaining how it applied to other aspects of his life, Adrian said, “In my darkest moments in running, I have learnt to draw strength and to conceive positivity. These were lessons I applied to the Sundown Marathon business.”

The book retails for S$23 (paperback) at all major bookstores, and all OSIM Sundown Marathon 2017 participants can purchase the book online (http://www.sundownmarathon.com/singapore) at a discounted price of S$20. The book will also be available for sale at OSIM Sundown Marathon 2017’s Night Festival for S$23, the nation’s largest night sports carnival, which will be held at the F1 Pit Building from 21^st March to 24^th March from 5:30pm to 10:30pm, and 25^th to 26^th March from 2:00pm to 7:00am.

A donation of $1 from the sale of each copy will be given to Sundown with Love, part of Sundown Marathon’s Charity outreach.

For more information on Sundown with Love 2017, visit http://www.sundownmarathon.com/sundown-with-love-2017/.

To know more about Runnerdotes, visit http://www.worldscientific.com/worldscibooks/10.1142/10494.

Group Photo 1: Max Phua (extreme left), Managing Director of World Scientific Publishing, National Marathoners Ashley Liew (second from left) and Mok Ying Ren (third from left), Minister of State for Manpower, Teo Ser Luck (second from right) and Adrian Mok, Author and Sundown Marahthon founder, at the official launch of Runnerdotes: A Collection of Anecdotes from Inspirational Runners at Ang Mo Kio Library. (Photo Credit: OSIM Sundown Marathon)

Race Review: Marina Run 2017 [10KM] (by Rebekah Ong)

By

Rebekah Ong

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March 1, 2017

“Wet” and “muddy” are the words to describe the Marina Run which took place on 25 February 2017. The race venue was at Gardens by the Bay (East) with three run categories: 5 km Fun Run, 10 km (which I took part in) and 21 km.

A big thank you to the organiser 42 Race for the slot – I was pretty excited as this was my first time joining the Marina Run. Before the run, I read about previous editions and noticed that interestingly, Marina Run usually took place after or during a heavy downpour almost every year – and it happened again this year!

Race Entry Pack Collection (REPC)

REPC was held over the weekend 11 – 12 February 2017 at City Square Mall. I went on a Sunday to collect my race pack.

Fast & efficient REPC – Collection was a breeze! Only a few people were in front of me and the whole entire collection process took around 5 minutes.
Bib Check Point – I liked how the organisers designed the exit of the queue so that each participant will walk past a bib checkpoint to see whether the Race time-tag works.

There were the usual pop-up booths selling sports goods at the REPC site but what got my attention were the running route map boards. The 10 km route map board shows a route that I have never run before and I am excited about the upcoming race.

[Photo of the REPC Site]

Race Pack Goodies

There was really nothing much in the race pack, with the typical discount flyers, event tee from Brooks and a race tag. It was pretty disappointing for a race that cost SGD60.

[Photo of the Race Pack Goodies]

Shuttle Bus Service

As with most runs held at the Gardens by the Bay (East), there was a free shuttle service between Stadium MRT Station and the event site. It was still raining heavily when I arrived at Stadium MRT and the waiting time for the shuttle was around 20 minutes. Thankfully there were no strong winds otherwise it would have been a dreadful and cold wait. While waiting, there was an announcement via Facebook stating that the 5km flag-off timing would be delayed for half an hour, but nothing was mentioned regarding the 10 km category. I prayed that my race would not be cancelled.

Bag Deposit

[Photo credit: PrisChew.com]

A soggy and muddy ground greeted me at the bag deposit counter. I had to gingerly mind my steps as I made my way around the puddles and muddy spots. I was glad that the bag deposit process was fast and efficient and carefully made my way back on the paved walkway.

Race Start

As expected, there was a delay in the flag-off for the 10 km category because of the 5 km late start. I had to wait for 30 minutes before the opening of the START pen. Unlike the 5km category’s delay, there was no Facebook update on the 10 km category’s delay except for an announcement by the emcee. I was glad to have made a new friend, Lay Hwa while waiting and that made the wait a little more bearable.

Suggested improvement: The organisers can consider sending SMS or text messages to participants regarding delays, in addition to announcements made over the PA system. This would also cater to people who have not reached the race site or who are away from the main stage area, listening to their own music etc.

Race Route

We were flagged off at 1812hrs and you could see everybody starting cautiously as the pavement was still wet. The first 3 km were pretty much the same as the other races at Gardens by the Bay (East). The challenging part of the race was from Gardens by the Bay (East) towards the Marina Barrage up the slopes. I was pretty happy to set a personal record according to my STRAVA, for the Marina Barrage Loop (where I have been training during my weekly runs). From the fourth kilometre, we had to run behind the Marina Bay Golf Course towards East Coast Park (ECP). Though it wasn’t very scenic, it was a pleasant change. It was pretty flat from that point onwards. Route markers were clearly located and easily spotted.

Hydration points were also well located and sufficiently stocked. The isotonic drink available en route was Herbalife’s new berry flavoured CR7 Drive for isotonic. Personally, I didn’t fancy the berry flavoured isotonic drink and would have preferred the traditional 100 Plus or Pocari Sweat drink.

Suggested improvements for the race route (which otherwise was a well-planned route):

Try not to plan a route with stairs – I encountered stairs upon entering ECP and didn’t like it as they were a safety concern, especially while running down the stairs in a crowd.
Cordon off the running route – The last 200m was a little chaotic as the route was not cordoned off properly. Runners had to cross a zebra crossing and dodge participants who had just finished the race and hanging around that area.

Post -Race

Crossing the Finish line should be a happy moment but that joy was short-lived when we had to collect our runner entitlements. I was greeted by a bottleneck as everyone was trying in vain to avoid the muddy field. No one was spared from having muddy shoes! Even after collecting the entitlements, it was a challenge getting out of the muddy area. Our shoes looked as though we have just completed the Spartan race.

Bag collection was also dreadful as all of us had to stand on the muddy grounds even though it was fast. There were even mud stains on my bag after I collected it back!

Suggested improvement: Consider installing a wooden plank base when setting up tents in open fields for future races. This would minimise participants’ contact with muddy fields and would also make the volunteers’ job more pleasant.

My Thoughts

Overall it was a good run event but there are things that I thought the organiser could have done better to improve the post-race experience. While the weather is understandably unpredictable, the organisers could have been more prepared for muddy grounds given that the same scenario happened in previous years.

Anyway, I’m still happy to be given the opportunity to experience this run event and hope that participants next year won’t experience muddy grounds! Till my next review, stay fit and fabulous everyone!

Carbs: Are They Really So Bad for Someone Trying To Lose Weight?

By

Joey

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February 28, 2017

Very often we hear people around us talking about losing weight and how certain kinds of food can cause us to put on unwanted pounds. You will also realise that the top choice of such food are those that are deemed carbo-loaded such as your white bread, pasta and white rice. “Stay away from as much carbs as you can when you are trying to lose weight. Carbs are bad for you.”

Are they really?

I beg to differ. While I agree that with our predominantly sedentary office lifestyle, consuming too much carbs may not be a good idea for both our health and our weight, they should not be entirely left out of our diets.

You see, carbs give us the energy we require to kickstart our day. Our body and brain needs good carbs to start the day right and with enough energy to last us through before we finally hit the sack for the day.

So are carbs good or bad?

The interesting thing about carbs is that while it may not be entirely beneficial for us with our highly sedentary lifestyles, we still require a certain amount of the healthier versions to keep our bodies going.

If you are one of those who diligently exercise, a bowl of noodles at lunch and palm full of rice at dinner isn’t going to cause you a lot of harm in the weight department, seriously.

What are good carbs? Are they okay for those looking to lose weight?

Good carbs include food items like brown rice, whole meal bread and whole meal pasta. Some people have even opted to go organic whole meal just to ensure they are only getting the good stuff and none of the unnecessary calories that come with the (alas!), yummier white version.

And such good carbs are definitely good for those who are looking to lose those extra pounds. While you get the required nutrients your body needs, you are also steering clear of the sugars and fat that are not required that are found in their white relatives.

Is there a good time to consume carbs?

And of course if you can help it at all, have your carbs for breakfast to ensure they are burnt off by the time your workday ends. If you can’t help it, a good palm sized portion is still okay for lunch. It’s best to steer clear of any for dinner if you are really trying to lose weight and if you don’t plan to exercise.

At the end of the day, it’s best to combine a healthy portion of carbs with a good amount of exercise to ensure you get the best results. Don’t ever starve your body as doing so will only cause your body to store fat as it does not know when it’s next intake of food will be. If you must, have small and healthy meals throughout the day, coupled with at least 45 minutes to an hour of exercise at least three to four times per week and you should see your body looking awesome in a few weeks.

5 Local Foods To Try When You Are In Indonesia For Your Next Race

By

Joey

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February 28, 2017

A country famed for being almost mystical and full of awesome beaches and great food – Indonesia seduces us with a culture that is steeped in religion and history and yet modern all at the same time.

But besides the friendly faces and great sights and activities, the food is also what makes many people come back for more. If Indonesia is your next run destination, be sure to indulge in these top 5 foods when you are there. Your belly will not blame you for the extra calories you bring back to your country!

#1 Indomie

Photo Credits: Indomie

I know you may be asking me why I am introducing instant noodles as the first food choice. Trust me though, this 25 cent a pack noodles pack a punch in every sense of the word. You can find it at most restaurants and cafes in the country or, if you prefer, you can always purchase a few packets to cook back in the comfort of your hotel room. And with so many flavours to choose from, you will literally be spoiled for choice!

#2 Sop Buntut

Photo Credits: Diyanazman

Oxtail soup – while some of you may cringe and ask why in the world would anyone consume oxtail, it must be made known that this Indonesian version is super popular amongst both the locals and tourists alike. Usually fried or barbequed and combined with a soup base, this dish is sure to hit many spots in your tummy and soul (think chicken soup but with beef instead). It’s healthy, tasty and flavourful so go ahead and give it a shot and don’t worry, it’s just beef at the end of the day.

#3 Pempek

Photo Credits: Food Sweety

Also known as empek-empek, this dish is made of fish and tapioca. The popular one known as kapal selam (submarine), contains an egg in the middle. Usually sprinkled with shrimp powder and served with cuka, a dark dipping sauce made from vinegar, chilli and sugar, this Palembang specialty in South Sumatra resembles the meat dumplings we have during the Dragon Boat Festival (or Duan Wu Jie to the Chinese). Delicious!

#4 Nasi Uduk

Photo Credits: Saelekko

One of Indonesia’s national dishes, this aromatic dish is created from rice cooked in coconut milk. While it may seem very similar to the Nasi Lemak dish found in Malaysia and Singapore, this Indonesian delight is usually served with fried chicken, tempeh (soybean cake), shredded omelette, fried onion, anchovies and topped with sambal and emping (melinjo nut crackers). A popular lunchtime dish, you have to make sure that you include sambal with it.

#5 Sweet Martabak

Photo Credits: Martabak Van Rose

And how about something sweet to round up your meal? Introducing the sweet martabak, Indonesia’s version of a pancake. In Singapore, we have the equivalent called Man Chang Kueh but in the Indonesian version, they fill theirs with chocolate and cheese too!

5 Local Foods to Try When You Are in Malaysia for Your Next Race

By

Joey

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February 28, 2017

When it comes to tasting and experiencing the delights across the causeway, Singaporeans have it the best. Why? Because we are literally just a bridge away from Johor Bahru and about an hour’s flight away from Kuala Lumpur. A little less than two hours will take us as far as Sarawak so, you get the drift.

And Malaysia, besides the unique multi-cultural society, has loads of delicious dishes just waiting to be savoured. From Chinese to Malay to Indian, you have a whole range of delicacies to indulge in. And because the country is such a melting pot, you also get to taste authentic dishes by the Straits Chinese, also known as the Peranakans.

Should you find yourself in this tropical country for a run anytime soon, do remember to check out these 5 dishes and get all your cravings satisfied.

#1 Nasi Kandar

Photo Credits: vkeong

This popular northern Malaysia dish that originated from Penang should be eaten with your hands. Basically a meal of steamed rice that is either plain or flavoured, and served with a variety of curries and side dishes such as mutton curry, fried prawns, fried chicken or squid, and some vegetables, this is one meal every tourist has to try if they want to say they have been to Malaysia.

#2 Hokkien Mee

Photo Credits: friedchillis

If you have never tried this before, you have to as soon as possible. A dish of thick yellow noodles braised in thick dark soy sauce, it is usually accompanied with pork, squid, fishcake and cabbage. But the winning factor about this dish is seen sprinkled on the top – crispy pork lard cubes. Oh by the way, this dish is usually fried in pork lard. Don’t think about the calories. Just enjoy.

#3 Penang Char Kway Teow

Photo Credits: vkeong

Flat noodles fried with pork lard and mixed with a slew of vegetables and seafood, this dish is best tasted in Penang. While it’s whitish appearance may not be attractive to some, just the smell alone is enough to send you to high heaven. The Penang Char Kway Teow differs from the ones found in other parts of Malaysia and Singapore not just in the colour, but also in taste. It’s served dry but you can taste a hint of lime and chilies in the mix. A hearty dish that looks healthy but really, it’s not. But this should not put you off trying it!

#4 Roti Canai

Photo Credits: hungrygowhere

Also known as roti prata in Singapore, this is a flat bread that is flipped on a flat, hot pan until it is crispy and delightfully spotted in brown spots. While it may look like a breakfast dish (think dough fritters eaten by the Chinese in the morning accompanied with their soyabean milk), roti canai is also eaten for supper. Some may even claim that it’s the perfect food for hangovers and after drinks sessions. The bread is usually cooked in loads of ghee to give it its flavour and you can choose to have it either plain or with an egg beaten into it. Add a glass of the tarik and you have yourself a light snack.

#5 Lok Lok

Photo Credits: whollotafood

No one goes to Malaysia without trying out their lok lok! If you see roadside stalls with satay sticks of food poking out from boiling pots of water or oil, that’s lok lok. Lok lok, which also means “dip dip”, lets you choose what you want from a buffet presentation and you either cook it yourself or pass it to one of the cooks to do it for you. Of course doing it yourself is so much more fun but sometimes, there isn’t a choice. A relatively healthy meal (if you don’t opt for the deep-fried sticks), where you can indulge to your heart’s content.

Run Malaysia, One Race at a Time in 2017

The Performance Series Malaysia 2017 is a series of running races throughout 2017 around Malaysia’s iconic landmarks. The race series consist of run distances from 5km, 10km to 21km. The key objective is to promote healthy lifestyle through the appreciation of iconic landmarks in Malaysia within the local and foreign/expatriate communit

4 Exercises To Keep In Shape Even If You Keep Late Nights In The Office

By

Joey

-

February 28, 2017

If you are reading this, you probably belong to those who haven’t seen light on a weekday for awhile now.

And with regards to exercise, with all your time and energy spent working, you feel as though there is no way you would be able to squeeze in any form of exercise. Right?

Wrong. Because, even with such long and/or irregular working hours, there are some forms of exercises that you can do in your office or even at your desk. Sure, they may not cause you to break out in sweats of accomplishment that comes from doing a full-blown cardio workout, but they are definitely better than nothing.

Here are 4 you can consider the next time you need to work late.

#1 Desk Pushups

Photo Credits: Elite Sports Club

Don’t worry, you won’t need to get down on the ground and ruin your office attire with these pushups! All you need is about five to ten minutes out of your busy day and you get to strengthen your upper body, especially your biceps and triceps. Stand about 30cm away from your desk, put your feet together and do a slow pushup. Try to do at least 20 repetitions and then slowly increase the number you do in a set.

#2 Lower Back Stretch

This exercise is awesome for improving your flexibility and muscle strength and also core strength. Sit in an upright position on your chair and put your left arm behind your left hip. Twist your body gently to the left and hold the pose for about 20 to 30 seconds. Repeat the same action on the right to even it out.

#3 Chair Squats

Photo Credits: Workout Labs

Sitting all day can cause your muscles to go limp and flabby. Doing squats improves your core, thighs and glute muscles without the need to go to the gym! Stand in front of your chair with your feet shoulder width apart. Place your hands on your hips and squat towards your chair as if you are about to sit on it. Stop just before you touch the chair and come back to a standing position. Try to do 20 repetitions before getting back to work but if you feel like doing more later on, please feel free to do so!

#4 Tricep Desk Dips

This is a very simple exercise that will serve to shape the back of your arms to leave you with toned, sexy arms. All you need to do is with your face away from your desk, put your palms on the edge. Slowly dip down a few inches until your elbows are bent at a 90 degree angle and then push yourself back up. Strong, sculpted arms? Check.

Photo Credits: Acornish girl

8th NatGeo Earth Day Run On April 23

By

Servinio

-

February 28, 2017

NATIONAL GEOGRAPHIC Channel’s Earth Day Run returns for an eighth straight year this April 23, 2017 (Sunday) at the SM Mall of Asia grounds in Pasay City with a projected total of 20,000 runners answering the starting gun for the five, 10, 21 and 42.195-kilometer categories. The country’s leading environment-friendly race continues to grow from year to year as similar events will be held simultaneously overseas in Shanghai, Singapore, Taichung and Hong Kong.

This year, noted race organizer Coach Rio de la Cruz and his team at Runrio Events has been appointed to handle the event so expect a lot of changes and improvements. For starters, registration will be more accessible with stations set up at SM Aura Premier, SM Mall of Asia and SM North EDSA aside from online registration at www.natgeoearthdayrun.com beginning on March 1, 2017.

Race fees are set at PHP 1,800.00 for 42.195 kilometers, PHP 1,400.00 for 21 kilometers, PHP 950.00 for 10 kilometers and PHP 850.00 for five kilometers. All race kits will include a special race shirt and race bib with timing chip, a pair of LED shoelaces and freebies and gifts from sponsors while 42.195 and 21-kilometers participants are entitled to a finisher shirt and medal upon completing their race.

Since this will be the eighth year of the NatGeo Earth Day Run, a special treat awaits runners that have loyally and faithfully joined all the runs. Just present one’s race bibs from 2010 to 2016 upon registration in order to receive perks like preferential placement at the starting line, an express lane for claiming post-race goodies and an exclusive warm-up and recovery area during race day.

Kits may then be claimed from April 8 to 16 at the venue chosen by the runner on the registration form. Meanwhile, online registrants’ kits shall be delivered by courier.

Prizes in cash and kind await the top male and female runners in all distance categories with PHP 10,000.00 awaiting the marathon King and Queen. Special awards will also be given out to runners who will be donning costumes with an environmental theme.

Meanwhile, a special exhibit will feature photos and memorabilia from all the past NatGeo Runs at the event village. It will also highlight its different projects and accomplishments.

Through the year, the NatGeo Earth Day Run has benefited various institutions in partnership with the World Wildlife Fund For Nature Philippines (WWF). Among the projects undertaken were saving Irawaddy Dolphins in Palawan, providing lighting for remote areas in Masbate, protecting and preserving the Apo Reef in Occidental Mindoro and reforesting the watershed along Ipo Dam in Bulacan, a major source of Metro Manila’s water.

As proven by its track record, the NatGeo Earth Day Run is easily one of the most attended events of the annual running calendar so act fast and help promote environmental awareness through running. Slots are expected to be filled up as more and more Filipinos embrace the run’s advocacy of saving the only planet we got!

Major Night-Runner Shifts to Morning Runs (…at least once a week)

By

Lila

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February 27, 2017

16708565_10154383909537896_3180537504105664078_n — Up and sweating before sunrise.

A New York Times article once published a story about the best time to exercise. And according to research, it’s somewhere between 4 and 7 P.M.

Personally, I’ve done some runs during those times. And yes, I agree that my body feels like it IS the best time to exercise. However, my days are usually busy at exactly those times. So I relegate my runs at night.

If you take a look at my Nike running app data, you’d find that I’m a major night runner. One runner friend couldn’t believe that I would do my workout around 9 P.M. onwards. Sometimes I finish close to midnight.

Mentally, I feel that the evening is when I can relax. I’ve finished all my work and I’ve got nothing else to do. So I run. And yes, for us runners, this high-impact exercise is a way of relaxation. We’re funny that way.

However, when I signed up for a marathon, I needed to make a major change: become a morning runner -at least once or twice during the week.

The reason is because those long run Sundays really take a toll on my body. I need the whole day to recover. I could refuel properly, or have time to get a massage and just have more time to focus on recovery strategies.

In the past 10 weeks, I’ve been getting up before the crack of dawn and lacing up for the road. It’s always a love-hate feeling.

Usually, I would get to bed early only to toss and turn and worry about getting up late for my long run. Late morning has now taken a new meaning for me these days – anything past 4 AM is late.

It’s a great feeling to be able to finish my workout in the first half of the day. The changing sky view of the night moon and stars into sunlight is definitely a Mother Nature treat which is priceless. There’s also that positive vibe that runners (and also cyclists) spread around as we greet each other “Good morning!” while on the road.

Recently, I’ve had a buddy join me in these early morning Sunday runs (well actually, she rides her bike and I run). She asked if I would quit getting up so early once my marathon training is over. I mulled it over. And I’ve decided I’d keep my early Sunday morning runs going. She smiled.

Race Review: Marina Run 2017 [HM] (by Lingderella)

By

Lingderella

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February 26, 2017

(Photo Credits: Running Shots -Epalite) Race slot is still available up for grab to even 1 day before race day, according to their Facebook page, it’s due to overwhelming response or is it really “overwhelming response”? 🤔 But I think the response is really not that good since there’s not really a lot of runners 😅

Many of my friends didn’t sign up for this race when they usually are always keen for races. According to many of my friends there is many reasons why they don’t want to sign up for this race. One of the reason is because race slot is expensive, a 21 km slot cost $70!!! Even the early bird slot is $60. This is really expensive. But the main reason my friends are not signing up is because according to them the finisher medal looks awful! 😅

They can be very exaggerating and is just joking but see, that’s so much the power of a medal can deter many of my friends from signing up races. They can also happy happy sign up a race because the medal is chio! But I think at least there’s a medal for this race and it is my hard earned medal and I like it though the colour combination really not nice 😂

The bouquet of flower is really chio right? Receiving a flower can really brightened someone’s day! Instantly happy! 😍 Though I’ve ever imagined that one day someone special will be waiting for me at the finishing line with flowers, then twirl me 3 rounds in the air then kneel down on one knee with a ring, still so single but dare to dream right? 😂 But this pretty flowers is not from any knight in armour but is from Center Piece Floral Thank you for the flowers! It’s really beautiful! I’ve ever imagined a lot of romantic things that may happen during a run, in a run or after a run because there’s some guys who had done those romantic stunts like this which others would call them as “spoil market” 😆

There is 3 distance category, 5km, 10km and 21km. I participated in the 21km category. This is my 8th half marathon but the first half marathon that I participated that is held in the evening. I think I like the evening half marathon as we do not need to wake up very early and catch a shuttle bus. I like the weather as its cooling after the rain. Maybe that is why I can get a PB! Yes, after 7 half marathon, I finally beat my first half marathon timing! 😍

On race day, it rained. Not very good as their Facebook page informed runners the flag off for 5km is delayed for 30 minutes. And tell us to stay tuned for more information but really kns, not really informative 😒 The 10km category flag off is delayed too so I happily thought half marathon will be delayed too and still don’t want to go start pen yet and happily wait at the finishing line to help YiHeng take finisher photos 😆

So I missed the first flag off for the 21km category and was flagged off at 7.16pm. Then it was like a “chasing game” for me, I aimed to catch up with the 2 hours 30 minutes pacers. I’ve done the Maths, if I manage to do so, it will mean that I can complete the run under 2 hours 14 minutes 😱 That’s the best timing I’ve ever gotten so far, while I was running at Hong Kong Standard Chartered Marathon 2 weeks ago, 21.1km marked at 2 hours 14 minutes, I was telling myself if that run, a total distance of 42km and I can do it, I can do it too for this run! But every run is different and unique, every route is different. So I tell myself not to think too much just run.

Seriously I didn’t spot any distance marker till I saw the first one at 8km. I think maybe I’m really “blind” 😂 Throughout the run I’m looking for Kelvin, one of my friend who put me “aeroplane” and run first and I couldn’t find him when he said he saw me at 2 places during the run 😆 After 8pm, the route of the run is really dark, floor is wet so I tell myself to run with care.

I don’t really like the isotonic water as it tastes like diluted syrup drink and it’s not cold enough, maybe if it’s colder it would taste nicer. Now I missed Pocari sweat and 100 Plus sponsored running events, their drinks is always cold and shiok. Still, Milo is best 😆

For the first 10km, I was chasing a female runner. She’s fast and her pace is constant. I was good till after 10km when I looked at my Garmin and was shocked. I hit my 10km PB! Sub 1 hour for 10km! I can pop a champagne at that moment! I was so excited and touched that I wanted to share the news with my running friends at that moment! Then have to tell myself stay calm, I still have more than 11km to go. But I started slowing down after that.

Still no sight of the pacers till shortly before the u-turn point at ECP I saw the 2 hrs 30 mins pacers going back. I saw hope 😍 Finally see them! But they were no where in sight after I u-turned. ECP is really torturous 🤢 Don’t like to run in there anymore, it’s long and endless, now I don’t know if I dare to participate in any recent runs there 😅 Till 15km finally I saw them but I was slowing down so much but I tell myself stay strong! Catch up with them, don’t put all the hard work to waste! Now I think I am really very self motivated 😆 Till the last 4km I felt slight pain at my abdominal area and run like chicken with both my hands pressing at the side of my waist but still determined to carry on. Sorry if I had blocked anyone 😂

Till the last 3km, the road is very narrow and conjested. There were cyclists, the path is dark and wet and there were cyclists ringing their bells to other runners ahead which I’m getting annoyed 😠 They should be understanding that there is a running event going on or the organisers should have road blocks and get permits or whatever that is needed so the runners can run in peace. At the last 2km, I really cannot tahan anymore and start to walk but I don’t want to lose sight of the paces that I walk chiong walk chiong to catch up with them. Till I saw a familiar runner and tell myself run with him and there it is the last 1 km I try to catch up with him, over take the 2hrs 30minutes pacers though both of us were in the second wave and manage to run all the way to the finish line where I can still do a last 100 metre sprint! 😆 Thank you barefoot runner! If not for the last 1km, I surely could have reach the finishing much slower and couldn’t get it under 2hr15mins!

Though I had a great run but it’s really a horror at baggage deposit area and at after finishing line where the runners collect their medals and entitlements, because it’s super muddy. And the sad part is at the end of my 21km I only get 2 small cups of water and the isotonic drink, easily finished my drinks in seconds. Maybe can be more generous with us and give us bottled drinks. One bottle of water from the supermarket cost maybe $0.40, your race slot is $70 😂

See the outcome of my shoes 😂 It is really muddy the moment I step out of the tentage after the finisher entitlement collection 😨 My shoes is all muddy. True that there are quite a few runners who come out shoes super clean but many of us are so tired after a half marathon and they want to give us “obstacles course”? 😅 Maybe be a better Organised next time such as putting floor boards, now my super muddy shoe is still waiting for me to scrub them 😭

Onion and Garlic are Good for You. Here’s is Why!

By

Joey

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February 25, 2017

It may be said that having onions can cause to you to break wind a lot and burp the same amount. The smell isn’t exactly fragrant either. The smell of garlic breath can cause even Dracula to keep his distance (now that’s definitely a plus in my opinion). But I mean how many times have you heard people saying, “You ate garlic? I don’t think your boyfriend/girlfriend/husband/wife is going to give you any lovin’ tonight!”?

Photo Credits: vegekitchen

But as lethal as these two vegetables may sound, they actually have a lot more benefits for your health as compared to others. Here are some you need to know to convince you to have more of them, regardless of the smell you may have to emit after that. Don’t worry, it disappears after awhile.

#1 Fight cancer

If you haven’t heard, onions and garlic contain chemical compounds found inside allium vegetables that can slow or stop cancer cells from spreading in various parts of the body such as the lungs, colon, esophagus and breasts. These chemical compounds can also reduce the rate which the tumors grow, or better still – stop the growth altogether. If you still aren’t convinced, , according to The Linus Pauling Institute, garlic may be especially effective as a weapon against gastric and colorectal cancer.

#2 Infections, begone!

For those of you who avoid these two vegetables, you may want to think twice about continuing to do so. Besides reducing the symptoms of bronchitis and the common cold, onions can also fight harmful bacteria. Garlic can help to strengthen your immune system overall and make you less vulnerable to contracting infections as it has both antibacterial and antifungal properties.

#3 No more heart disease

Photo Credits: No More Heart Disease

It’s almost as if onions and garlic are miracle vegetables of sorts because besides already being able to keep your infections at bay and ward off cancer, they can also help to prevent heart disease. How? Well, onions are rich in natural chemicals called flavonoids which not only help to protect you from heart disease, but may also reduce your risk of blood clots which can ultimately lead to cardiac arrests and other forms of heart disease. Garlic, like a faithful and equally potent sidekick, also has the potential to reduce the risk of blood clots, keep your arteries flexible and helps reduce blood pressure.

Chock-full of benefits

Being the richest food sources of healthy sulfur compounds, many nutritionists and doctors recommend eating them as regularly as you can to obtain their full health benefits. As much as experts may recommend that you consume them raw, not many of us can handle the taste so the next best bet would be to cook them with some meat or other vegetables in a soup or stir-fry dish to make them taste more palatable. You will still be able to enjoy the benefits of these allium vegetables and keep yourself going for longer, albeit with a less desired “fragrance”.

5 Local Foods To Try When You Are In Hong Kong For Your Next Race

By

Joey

-

February 25, 2017

Besides the Hong Kong drama series and celebrities, what most of us know of Hong Kong is the food. And because Hong Kong was colonized by the British for several years, much of their local fare hold a tinge of English-ness within. It’s all quite interesting and tasty.

So if you have to attend a run in Hong Kong some time soon, check out these local delicacies that are so good, you may want to delay your trip home.

#1 Dim Sum

Photo Credits: Daniel’s Food Diary

It is impossible for anyone to say that they have never heard of this before. Dim sum, also known as “little pieces of heart”, are delicate trays of food served in the form of dumplings or a small dish. The Hong Kongers love to have this for breakfast together with their favourite pot of Chinese tea. While the morsels are delicious, the interesting part comes from the carts they are carried in. In most dim sum restaurants, you will witness mature ladies pushing dim sum carts around carrying freshly steamed dim sum. You can wait for them to come around and then choose what you want from their carts or just order what you wish to have directly with the waiter.

#2 Wanton Noodles

Photo Credits: Daniel’s Food Diary

Wanton, or prawn dumplings, are truly little bundles of happiness and in Hong Kong, wanton noodles is a national dish. If you have tried the ones in Malaysia or Singapore, you will realise that the wanton noodles here and in Hong Kong are very different. Cooked in the Cantonese fashion, the noodles are springy and smooth and the thing that determines whether the plate of noodles is good enough is the sauce and the soup.

#3 Roast Goose

Photo Credits: SCMP

You haven’t been to Hong Kong if you don’t have their roast goose. Another famous specialty dish, the goose is roasted until the skin is crisp and the flesh within is still juicy. As goose has a lot of fat beneath the skin, it keeps the meat moist and delicious. There are several restaurants all over Hong Kong that make awesome roasted goose and if you are thinking it is served the same way as Peking duck, it’s not. While Peking duck is served skin first, roasted goose is chopped up into pieces and served as it is. The best way to enjoy a piece of roasted goose is by dipping it in a sweet and sour plum sauce to cut through the greasiness.

#4 Pork Bun

Photo Credits: Hungry Hong Kong

I’m not talking about the char siew bao here. This is something every tourist has to try when they are in Hong Kong. Technically a street food, a large piece of fried pork fillet is stuffed between mantou and you eat it as you walk around to enjoy the sights. The pork fillet is really juicy and flavourful and together with the fluffy mantou, it is a tasty snack to have at anytime of the day.

#5 Egg tarts

And who can miss the famous egg tarts when in the land of egg tarts? These sweet, creamy and tasty morsels are usually eaten as a dessert and can really satisfy any sweet tooth cravings. With a flaky, crispy crust and a smooth centre made from a mixture of eggs and sugar, you will not be able to stop at just one.

Hiking Trails – Top 5 in Asia-Pacific

By

Joey

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February 24, 2017

Hiking is a great way to get back in touch with Mother Nature and train your stamina in a more exciting way.

If you are one of those who has scoured trails in most of Asia, you may want to explore a little further and go on a trek in the following top five Asia Paciifc trails that will sure to not just get your heart pumping, but set your senses alight.

#1 Everest Base Camp, Nepal

There is not one person on the face of this planet that does not gasp at the mention of the name Mount Everest. You can imagine the awe you are in for if you tell people that you are setting off to go trek there, albeit the base camp.

Photo Credits: GadAdventures

But don’t look down on it just because of it being a base camp! This highly acclaimed trekking trail is best known for its magnificent mountain peaks, as well as the friendliness and loyalty of its inhabitants. Although the route can be arduous, coupled with the extremely cold weather, it can be a very euphoric one. With this trek, you will be able to pass by several places for a rest and a good meal. And you never have to worry about getting lost, as there are lots of dwellers that can help to guide you along your way!

#2 Great Ocean Walk, Victoria, Australia

Photo Credits: Auswalk

Although this trekking route is moderately challenging, its scenery is to die for. Stretching over 60 miles from Apollo, this trail goes through eucalypt and hum forest and traverses cliff-top tracks, beaches and sand dunes. You can also be sure to catch jaw-dropping views of shipwrecks and the much-photographed Twelve Apostles.

#3 Great Wall of China, China

Photo Credits: Wise Geek

If you thought the Great Wall of China was just another pretty tourist landmark, think again. Although the hiking trek is relatively short and a pretty easy one, with an overall length of 7.5 miles, it nonetheless lets you soak in some of the most dramatic sights along this historic wall. Perfect for photography enthusiasts.

#4 Milford Track – Fiorland National Park, New Zealand

Photo Credits: Bald Hiker

This is New Zealand’s most popular trekking trail for both local and foreign trekkers for over 150 years, and for good reason. For one, the trail allows you to enjoy beautiful sceneries of glacier-carved fjords and alpine, and secondly, you get to lose yourself in unforgettable views of the rivers and valleys. Most importantly though is the rare opportunity to see the tallest waterfall in New Zealand!

#5 Kokoda Trail, Papua New Guinea

Photo Credits: The Wounded Pelicans

With a track that runs around 60 miles and may take hikers between 9 to 12 days to complete, this trail can prove to be grueling, mentally challenging and a little scary. But hikers keep coming because apart from the adrenaline rush, the trail also offers awesome views of the country’s stunning landscapes and gives you a deeper insight of the WWII battle between the Australian and Japanese forces.