I’m sure many of you have heard the adage “early to bed and early to rise, makes a man healthy, wealthy and wise”. And it is not something you want to ignore.
This doesn’t mean that you have to be in bed by 9pm every night and up by 5am each morning. Be reasonable. What I’m saying is that you should always try to make it a point to go to bed before 11pm and get at least 8 hours worth of beauty sleep so that you can wake up the next morning feeling fresh and alert.
So what are the advantages of keeping to n early sleeping and waking schedule? Here are some that may make you reconsider your snooze habits.
#1 Your body’s clock is kept in check
If you don’t know by now, your body has a clock that “records” how your body functions at different times of the day. Realise why you wake up at 7am even on a weekend? That’s because you have acclimated your body to do exactly that during the weekdays.
Image credit: Krishna.org
And by keeping your body clock in check, it also means every other function, including your bowel, digestive and even your breathing patterns, are kept healthy. Now you know why you need to use the toilet at the same time every morning.
#2 There’s a lesser chance of snacking
When you go to bed early, there is a lower chance of you feeling peckish later on in the night and snacking. We all know how we are discouraged to eat stuff right before bedtime, even more so if it is late at night.
And anyway, even if you do get hungry while you are already in bed, you will probably be too lazy to push away the covers and walk to the kitchen to find something to munch on.
#3 You can accomplish more things
Going to bed and waking up early also means that you get more daylight to do the things you have to do and want to do. In this instance, the saying “the early bird catches the worm” stands true.
Whether it is cleaning the house, running errands or even exercising, it is always better to do it in the early mornings because of the fresh air and smaller crowds. By the time the rest of the world has woken up, you will probably be taking a break with a good breakfast or brunch.
#4 Your mind is more alert
The way to a healthier mind is by practicing good sleep habits. With an early night and an early start to the day, your brain will be kept alert for longer due to adequate sleep and the fresh air.
It is also easier to reflect and plan your professional and/or personal life and this keeps your brain working actively throughout the day.
Thank you July for giving me a slot to the run so it’s a free run for me! Yay! ? Though it’s a charity run but I am cutting down in signing up running events, I have so many runs which I didn’t sign up, maybe change my target to running in Malaysia ? Travel more so next time I can be brave enough to go places further alone and be safe.
It’s not a good day for me at first, was quite disheartened by the pole class hours before the run because I can’t do the pole moves, I have fear in doing the moves, it’s called shoulder mount and I fear of crushing my collar bones or shoulder bones and it’s extremely painful! ? Hopefully I can overcome the fear!
Unexpectedly, I got a personal best timing by 4 minutes! ? I don’t have any aims for this run at all actually and tell myself 平常心 in direct translation it means normal heart because of the torturous pole class before the run and the more I have aims in a run the more I am stress, then it’s the same nauseous feeling during the runs that I had like those feelings when I sit for examinations in school and of course affecting the performance.
Before the run, my friends and I took the shuttle bus service provided from Kallang Leisure Park to the race site at Gardens by the Bay East. It’s a good service as it’s not a long queue or long wait at all for my friends and me. And baggage deposit and collection and the portable toilet all no queues, I like! ??
It’s not a very big event with about 2000 participants for the 1km blindfold walk, 10km competitive run and 5km fun run. There’s a cause for this run, the organizers will donate $10 to the Guide Dog Association for every people who registered for the blindfold walk. Sometimes we need to be reminded of how blessed we are to be given the gift of sight. Not just that, we are living, we can think, we can eat, we can breathe and we just need to be grateful and be contented to what we have in life ?
And there is also an event attempting to break the Guinness World Record to be the largest resistance band demonstration. Don’t know is it successful or not. It’s too tiring that they have this resistance band demonstration before the run and it’s 30 minutes long plus it’s torturous to do this because you are doing a 10km run later so I didn’t complete it and request to leave and go to the start pen Maybe they should hold the resistance band demonstration after the run, somemore those who complete the resistance band workout have to carry the resistance band throughout the run? ? Now I really wish they got an option to donate our event tee or something like $5 will be donated to the beneficiaries if we opt out of event tee. That would be nice right?
Though I have my ear piece with me, but I tell myself don’t listen to the music but listen to the my breathing first till I’m safe, I don’t want to be panting and grasping for air since the beginning of the run. Because people with anemia will get breathless easy because lacking of oxygen in the body and my organs get tired easily. Don’t know because is it whether that these two weeks been taking the supplements given by the doctor like folic acid, vitamin B complex and ferrous funarate daily that is good for the blood that I perform better in running and after the run, I didn’t feel any run die me feel. Doctor only gives the iron tablet, but I requested folic acid for boosting red blood cell production. I need oxygen in my body ?
Flag off is on time at 6.30pm for the 10km category. There’s the running of the upslope at the Barrage at about 2km after the start. It’s so nice to see Noah at the beginning of such a torturous slope, he’s there cheering for the runners and he just said to go easy on the slope. Yes, thanks for the reminder! If I chiong the “mountain” the rest of the 8km I can walk already ?
Then at somewhere near flower dome at Gardens by the Bay I saw spit fly. It’s the first Kenyan runner, it’s really not nice because the road marshalls are wheeling and whistling to open path drawing attention to them and some more he is the first runner and he spat! ? It’s like the spit that Jack taught Rose on Titanic. It got the distance, got the sound and got the speed. Omg, the spit literally flew in the air like 3 seconds luckily no one kena ?
Somewhere near Marina Bay Sands I saw Captain America and his Mrs just mere seconds behind him. It’s like so nice that both runners are a couple, or this couple are both runners. Is it the same meaning? They can get motivated and inspired by their partner maybe that’s why many of my female friends who their partner are also runners keeps on improving in running. Then I started the counting and saw Justina as the number five female runner! ? Top five runners have podium prizes, but in the end one female runner over took her by seconds and Justina missed her podium just by a little.
Photo credits: Paul Yew
I saw the distance board marked 7km when I returned just after Marina Bay Sands and the Helix Bridge. Feelings kena cheated when I looked at my Garmin and it only shows about 6.5km. I trust my Garmin more ?
I keep chanting breathe, don’t slow down. And keep on doing the Maths in my mind throughout. 10% of the run completed, half of the distance covered, another half to cover which is another 5km. 1/5 distance left. And keep on doing the estimation and mental calculation that if I run at this pace I can get back in what time, if I slow down to my slowest speed, I can get back in what time. But I keep telling myself “You better don’t slow down” when at about 8km I realise I can get a PB that I’m so excited and I feel my eyes getting warm with tears! The last time I get a PB is at Ground Zero run last year and I have many more 10km runs after that which I can’t break my own record. Though there’s once during a training run I clocked 1hour3mins plus but I paused the timing at traffic lights so it’s not really an official timing though I feel that any recorded time on your tracking device is legit or it is up to you to consider what is legit.
It’s so good that the last 100m or so I still have stored mana to chiong to the finish line and don’t have the super shag feeler any lousy or sick feelings after the run ?
I don’t particularly like running or hate it. If anyone ask why I want to run? Number 1 reason is weight control and keeping fit. I love eating junk food like potato chips (even now I still eat them), fried food and supper. And that how I got fat and I mean really fat!!
In my early 20s, I do wanted to keep fit and healthy. I decided to run to lose weight and look slim. The runs I did are maybe 3km to 4km taking about 30mins plus minus about 2 times max a week. I did not have any goals and until one day, my poly buddy asked me to run the army half marathon. (I did not ran this in my army days and walk it instead as I am a lower pes soldier) And I agreed to run 10km instead with them. To be honest, at that point of time I really thought people who ran 21km or 42km were insane. A 3 to 4km run took the most of me and how the heck to run 21km. And so without any long distance running I join my friends running 10km in army half marathon I think in year 2009 or year 2010. That running scene is still very vividly in my mind. After 2 to 3km the remaining 7km I am literally dragging my foot. My poly buddy and another friend were encouraging me on to run finish and I did. Needless to say the rest of my day I spent sleeping and leg aching etc.
After sometimes, the running regime died down, and soon I became fat with all the supper and junk food eating. The yearly lunar new year will have my relatives commenting me fat lah why never exercise why haven’t get marry. And so I embarked another running regime to slim down and 2ndly to get prepare for my wedding. This time the run is also not following any training plans. I ran just because I wanted to ranging same from 3 to 5km. And then my best cousin the “incredible hulk” asked me to sign up the Addidas king of the road 16.8km run. I accept the challenge and train with him naming in Bedok reservoir or ECP clocking the most about 10km to 12km. And our pace is really slow. When I am done with 16.8km race, somehow I am sure I wont be doing another long distance run again as it is really tiring. And so yet again I neglected my training regime, and I am back to my fatty size.
In my 30s after married, I really did not look after my body and I went to do a blood test. Result not good for everything. Nearly fatty liver, high cancer marker. Overall ok but if nothing is done it will be worst. And so I started to run again. this time with timing goals. This happens last year 2016 and to be honest, my recurrence of illness drop significantly and I am surprised that I completed last year standard chartered 42km run on 04 December 2016.
I can fully understand how awful not being able to sleep is when you know you need it to function properly the next day. The worst is when you have an important meeting or interview early the next morning and you can’t afford to be out of it.
Fret not! Because here are some home remedies you can utilise to get yourself those precious hours of snooze time to get yourself bright and ready for the new day.
1. Using scents to get to sleep
Smelling a scent like lavender can help to relax you and bring the sands of sleep to your eyes in record time.
You can also consider putting a drop of jasmine oil on each wrist before you head to bed.
If you are someone who loves a good soak before bedtime, you can try adding 5 drops of lavender oil and 3 drops of ylang-ylang to a warm water bath to soothe and relax your body and mind.
2. Don’t eat the wrong food before bed
If you are feeling peckish, try having a glass of warm milk with a cookie or perhaps a banana to get tryptophan into our system for an easier slip into sleep.
Don’t consume spicy or sugary food before bedtime because spicy foods can irritate your stomach and cause you to toss and turn. Sugary foods will, well, make you too hyper to go to bed.
Just avoid eating right before you head to bed. Your body needs at least three to four hours to digest the food and doing so before sleep can not only cause nightmares, but you will also feel really uncomfortable and can’t get to sleep.
3. Keep to a sleep schedule
Make sure you go to bed at the same time every night. This will ensure your body gets used to when it needs to get to rest and does just that.
Try not to take naps during the day as it disrupts your body’s natural clock, causing you to not be able to sleep when the night comes.
[Press Release] Southeast Asia’s first official Pokémon themed fun run, Pokémon Run Singapore 2017 (Pokémon Run SG), saw close to 6,000 participants, between the ages of 4 and 76 years, get healthy and have fun, all for the love of Pokémon. Participants included families, couples, and friends who took on the roles of “Pokémon Trainers” and embarked on a 5km fun run adventure against the backdrop of Singapore’s scenic waterfront cityscape. Organised by Avex Asia and Infinitus Productions, Pokémon Run SG aims to promote bonding and a healthier lifestyle across all ages through Pokémon.
Excitement was in the air at the Promontory @ Marina Bay, even before the start of the run. Led by Pikachu, one of the world’s best loved Pokémon, the participants had a warm-up session to prepare themselves for a safe race. At 9am, Junior Trainers aged 4 to 12, kicked off the run as they ran alongside one of the most influential personalities in the Pokémon world – Junichi Masuda. The founding member of Game Freak, best known as a game director and composer for the Pokémon games, made his debut appearance in Singapore as the Guest-of-Honour for the run.
Pokémon Run SG brings to life the journey to train to be a Pokémon Master. Armed with their runners’ packs, participants embarked on an adventure to collect Pokéballs along the route, and stop by various Pokémon photo points to discover and take photos with different Pokémon.
The quest to be a Pokémon Master continued beyond the Finishing Line. A Pikachu Parade greeted the participants with their infectious dance, while 50 lucky participants won the chance to get an autograph from Junichi Masuda. Enthusiastic participants explored the Pokémon Garden and interacted with life-sized Pokémon cut-outs, including the starter Pokémon from Pokémon Sun and Moon. Participants headed to Pallet Town as well for games, activities, and Japanese gourmet delights.
“We decided to join the run as my son is an ardent fan of Pokémon. The weather was warm but we enjoyed the scenic route and the photo points along the way. It was a fun morning with my family, and we look forward to participating in the run again,” said Mr Chan Chee Meng, 43, who participated with his 8 year-old son.
On the run, Fujita Kazumi, General Manager, Avex Asia said, “We are delighted by the strong turnout for the inaugural Pokémon Run SG. Pokémon has been a phenomenon worldwide and part of it is due to values that transcend boundaries and cultures – from the importance of friendship, the love for discovery and the respect for nature. As participants enjoy the run today, we hope that this will be a great start as well to step outdoors, make new friends, and enjoy a healthier lifestyle as we step into a fresh new year.”
Jeffrey Foo, Managing Director of Infinitus Productions added, “We are happy with today’s turnout and positive feedback received for Southeast Asia’s first-ever Pokémon Run. We’re extremely grateful to all the participants who came down this morning, and hope all enjoyed their journey as a Pokémon Trainer. It was indeed very heartening to see all the happy faces as participants bonded over games and gourmet delights. Now it’s back to the drawing board, as we’re already looking forward to delivering an even better Pokémon Run experience next year.”
For more race information and updates check out www.pokémonrun.sg and www.facebook.com/pokemonrunsg17.
The annual NUS Bizad Charity Run 2017 has raised more than $140,000 for financially disadvantaged NUS Business School undergraduates and the Autism Resource Centre (ARC), a not-for-profit charity.
Organised by the NUS Business School Alumni Association (NUSBSA) and NUS Bizad Club, this year’s event attracted more than 1,400 participants. The event was graced by Mr Lim Biow Chuan, Member of Parliament for Mountbatten SMC and Deputy Speaker of Parliament.
“The NUS Bizad Charity Run has helped raise funds for those in need while promoting the spirit of giving back to society. Such a cause has not gone unnoticed by the public and this is why we have seen a record number of participants at the run who want to do their part for the community,” said Mr Ow Tai Zhi, Chairman of NUS Bizad Charity Run 2017. He graduated from NUS Business School in 2011.Over $100,000 will go towards NUS Business School bursaries and scholarships. The remainder will support ARC’s Employability and Employment Centre – Singapore’s first autism-focused centre providing services for people with autism to succeed in the workplace.
“This annual flagship event of NUS Business School provides a good platform for alumni to do their part for their fellow students and the community. We are proud of this tradition and look forward to doing it every year,” said Mr Sonny Yuen, President, NUSBSA. Mr Yuen graduated from the School in 1985.
Bizad Charity Run debuts new theme
The theme “Colours & Spectrum” was introduced for the 5km Fun Run to help raise awareness for autism. Specially created for this year, the route was a colourful canvas where runners donned decorative appliques and spray colours to celebrate the diversity of autistic conditions and individuals.
The annual NUS Bizad Charity Run takes participants through the university’s Kent Ridge campus, which has several slopes, turns and an elevation of 36.3m. Runners can take part in either the 10km Competitive Run or the 5km Fun Run.
About National University of Singapore (NUS)
A leading global university centred in Asia, the National University of Singapore (NUS) is Singapore’s flagship university, which offers a global approach to education and research, with a focus on Asian perspectives and expertise.
NUS has 17 faculties and schools across three campuses. Its transformative education includes a broad-based curriculum underscored by multi-disciplinary courses and cross-faculty enrichment. Over 38,000 students from 100 countries enrich the community with their diverse social and cultural perspectives.
NUS has three Research Centres of Excellence (RCE) and 30 university-level research institutes and centres. It is also a partner in Singapore’s fifth RCE. The University has established many research partnerships and joint laboratories with academic institutions, industry leaders and government agencies. Research activities are strategic and robust, and NUS is well-known for its research strengths in engineering, life sciences and biomedicine, social sciences and natural sciences. The University also strives to create a supportive and innovative environment to promote creative enterprise within its community.
For more information on NUS, please visit www.nus.edu.sg.
About NUS Business School
The National University of Singapore (NUS) Business School is known for providing management thought leadership from an Asian perspective, enabling its students and corporate partners to leverage global knowledge and Asian insights.
The school has consistently received top rankings in the Asia-Pacific region by independent publications and agencies, such as The Financial Times, Economist Intelligence Unit, and QS Top MBA, in recognition of the quality of its programmes, faculty research and graduates. In the Financial Times Global Rankings, the NUS MBA was ranked 32nd in 2016, while the NUS-UCLA Executive MBA and Asia-Pacific Executive MBA are ranked 6th and 17th respectively in 2016.
In the biannual Forbes rankings for two-year MBA programmes, NUS Business School was ranked 7th among business schools outside the United States in 2015. Quacquarelli Symonds (QS) has also ranked the school 12th in the world for accounting and finance.
The school is accredited by AACSB International (Association to Advance Collegiate Schools of Business) and EQUIS (European Quality Improvement System), endorsements that the school has met the highest standards for business education. The school is also a member of the GMAC Council, Executive MBA Council, Partnership in Management (PIM) and CEMS (Community of European Management Schools).
For more information, please visit bschool.nus.edu.sg, or go to the Think Business portal, which showcases the School’s research.
You are getting ready for a big night out. You have got your dress right and your makeup right but as you walk past your mirror to leave, you see a jangle happening in your arm. Flabby arms are not only unsightly, they are also a sign that you aren’t working that part of your body enough.
If you are one of those who is worried about this, here are some exercises you can do to get rid of your wings and get toned and sculpted arms once and for all.
#1 Planking
This is my personal favourite. Simple, time-efficient and highly effective. Whether you want to do it before or after your workout, or even on its own in the comfort of your own home, planking works not just your core muscles, but also your arms to get you the toned gams you are looking for.
#2 Kettlebells
Working out with kettlebells can also help to build strong arms, a strong back and even your core muscles. Swing those kettlebells for as many times as you can handle and you will notice slim, strong arms in no time at all.
Photo Credits: Oxygenmag
#3 Overhead tricep extension
This is another easy arm exercise. All you need to do is take a dumbbell and hold it, with both your hands, over the back of your head. Let the dumbbell’s weight weigh down your arms while you pretend you are having a hard time pulling it back up. You will be able to show off those awesome arms soon enough!
Photo Credits: Indian Workouts
#4 Doing the shoulder press
This is probably the most common way to give your arms the workout they need at the gym. What you need to take note of is how much of this exercise you do each time. Just make sure your arms feel the strain or it won’t work.
Photo Credits: WorkoutLabs
#5 Bicep curl and Lunge
Working out your legs and arms at the same time may sound like commonsense but it doesn’t always cross our mind. You can try doing this by curling your arm towards your chest with a dumbbell and alternating it with a lunge. Several repetitions later will see your arms and legs feeling rightly sore and over time, tighter limbs.
With the Chinese New Year just around the corner, we thought it would be good to get to know your CNY cookies. Snacking on some CNY cookies can be pretty addictive – like those dried shrimp rolls. I probably could whack half a tub whilst watching some Hong Kong movie, but what – 10 of those are already a whooping 220 calories? Half a tub would mean I’d probably need to run a marathon to burn it off.
Get to know your CNY cookies before stuffing yourself!
It’s always nice to have a running companion, and what better than men’s best friend. Especially for the female, running with a dog can give you more security – even more so when you are running after work or school when the sun has already set.
Whether you are looking for a long run companion, or a running friend for speed – there is a dog for every speed. For instance, the Husky is the King of Endurance whereas the greyhound is the Speedy Gonzales. It’s high time you get yourself your running best friend!
If your 2016 was filled with many a day hiding in the darkness and comfort of your office and home, you may want to take your weekends this year outdoors and into the sunlight.
But if you are scratching your brains out about the things you can do, here are some activities to consider.
#1 Movies and Concerts
Photo Credits: Tygodnikplus
Instead of heading out to the cinema or sheltered theaters to catch your favourite movie or play, try enjoying one out in the open. Botanic Gardens constantly has a slew of theatrical acts that allow audiences to relax on the lawn and feast on a good picnic while taking in the performance.
Outdoor movies are becoming all the rage again in recent years and many nostalgic locations, even shopping malls, are opting to go down this memory lane. Movies can range from comedies to chick flicks to horror, depending on the theme of the event. You can either enjoy the screenings seated on a lawn or in your car. Hipster 60’s anyone?
#2 Food festivals and dinner parties
Besides the usual Pasar Malams we find sprouting up occasionally in our neighbourhood, you may have noticed many a themed food festival that have occurred over the last year or so all over the country. From Japanese food markets to curated food tasting events, we are now spoilt for choice when it comes to what we put into our mouths and stomachs.
Photo Credits: event-carnival
And then we have the outdoor dinner parties. When Diner En Blanc came onto the scene, everyone just went crazy over the concept. Still increasingly gaining in popularity even after so many years, it has seen an explosion of other types of themed outdoor dinner parties that you have to try to know what all the hype is about.
#3 Sports events
Make 2017 the year you and your loved ones get fit and healthy in the great outdoors together! Take part in the various running events and plan weekend mornings or evenings to be spent outdoors working out.
From hiking to running to doing vertical marathons, the list of such events has increased exponentially over the years, giving you a whole lot of choices and also several opportunities to put on your running shoes and go get the exercise you need.
Not only will you achieve your fitness goals, but you will also create a stronger bond and a healthier lifestyle for yourself and your family and friends.
IF I can have only one word to summarize Soh Rui Yong, Singapore fastest marathoner of all time based on IAAF certified marathon courses (2:24:55 at the 2016 Bank of America Chicago Marathon), it would be CONSISTENCY.
Wining big in front of home crowd – Rui won the marathon in the 28th SEA Games with a timing of 2:34:56 on 7 Jun 2015
Like most Singaporeans, I first came to know his name in a 2014 Straits Times report that says that he broke the national record of 10,000m in a new record time of 31 min 15.95 sec. The old record of 31:19 by P.C. Suppiah was 41 years old.
Tea or coffee? Rui chose hot chocolate at our first meet-up, 16 Dec 2014
On a few occasions, Doris Teo (my wife) and I had the privilege of sipping our favorite cup of beverage in a downtown café while we listened with great pleasure about his training stories including the one in Iten, a rural village in Kenya.
During each meet-up, he left us an indelible impression of a very determined young man who sets the benchmark so high for himself to a point that it feels ouch.
Thus we were not the least bit surprised that in his struggle to prove his ability in high performance sports he has had to overcome bumpers that come his way including a nagging plantar fasciitis – tissue inflammation at the bottom of his left foot in 2015.
Now, with the injury history behind his back, Rui is back running 6 days a week with 1 rest day.
As a high performance athlete, I was surprised when he told me that he plans his training in a 2-week cycle according to how he feels.
Waking up at 5.30 am on most of mornings, he starts the day with his workout before switching on his computer.
A typical 2-week training cycle looks like this:
Week 1
Mon – 90 min easy
Tue – high intensity workout
Wed/Thur – 90 min easy
Fri – tempo; Sat – rest
Sun – 2 hour long run
Week 2
Mon/Tue – 90 min easy
Wed – intervals
Thur/Fri – 90 min easy
Sat – rest
Sun – 90 min to 2 hour 30 min long run
Halfway through our conversation in his office at Sport Singapore, it suddenly dawned on me that at 25 years old, Rui is on track with what he wants to achieve in life. When I was at his age, I was still wandering aimlessly not knowing the purpose in life. For a moment, I felt embarrassed.
There are many valuable lessons one can learn from Rui even for someone like me who is double his age. After all, I have heard him spoke in 3 running clinics where his presentations inspired audience to run their best – one in Kallang Practice Track and twice in Young NTUC platform at One Marina Boulevard. To say that one understands the frustration, struggle, sacrifice and perhaps a moment of self-doubt in his running career is an understatement.
Run with Rui – Rui spoke to a group of avid runners in Young NTUC platform, 21 Dec 2014.
Consistency is the key takeaway point. Simply put, Rui was neither the fastest nor the most talented runner when he first started but with consistency, he made it out to be of what he is today.
Rui Yong inspired the audience by donning his hard earned 28th SEA Games marathon gold medal onto everyone to encourage them to run their best, 21 Dec 2015.
As I sip over a cup of tea in Fun Toast at Kallang Wave Mall, in retrospection, I couldn’t help but sensed that something is missing in his life.
I just couldn’t figure it out. But one day, if I do, I will share with you. Right now, I am practicing the art of being consistency.
Note: In my next interview with Rui, he would share with us about a special group of people in his life. Stay tuned 🙂
Obviously being the humans that we are, we are inclined to go with life options that are easier and not as stressful. But what happens when we become too comfortable is that we become complacent, and ultimately deemed useless to our ever-evolving society.
So in 2017, perhaps you may want to consider doing the things that you have put off doing for so long and put yourself to the challenge. See how far you can take it and thereafter, how much further you can bring it.
So what are the advantages of challenging ourselves?
#1 A stronger You
Photo Credit: Muscle and Fitness
And I mean it in all sense of the word. If you choose to step out of your comfort zone to elevate yourself mentally in your job or to learn a new skill, you will realise how mentally strong you can be. If you choose to push yourself to exercise more and attempt new workouts, you will find out how physically strong the human body can be.
#2 Put things in perspective
When you challenge yourself and push yourself to the limit, it will also open your eyes to varying ways of looking at situations around you. Your perspective of everyday things may change because you finally understand that achieving what you desire is not always so easy and we all have to work hard for it.
#3 Conquer our fears
Challenging oneself to get over one’s fears can also be a very good thing. When we agree to put ourselves in the way of our biggest fears, we are also telling ourselves that we are actually stronger than that. It may even make you realise that all along, your fear was nothing to be afraid of.
#4 We become better people
Not just physically and mentally, but also as a human being in general. People who are confident, strong and yet genuinely nice to those around them are the ones who are truly the strongest because they themselves have been put through enough challenges to know everyone deserves kindness.
Image credit: Fitnessrepublic.com
The bottomline is, when we put ourselves in the line of fire and challenge ourselves to outdo our own selves, we are actually making ourselves stronger and more hardy in the long term, whether it’s for work or play. It is only after you find out how far your mind and body can take you that you will appreciate every little thing that life gives to you thereafter.
We’re well into 2017 now and no doubt most of us have set certain goals for this year related to running. Some will raise the bar higher, some will maintain their performance goals as they have reached a predefined limit, and some will somehow mellow down due to reorganisation of priorities. Whatever your goals are make sure they contribute to something for the long run. Running, like most other disciplines, is an incremental sport and it doesn’t achieve much for the long term when pressured too fast too soon.
I am grateful to be invited to write for Just Run Lah! where I would like to share with everyone my journey towards running enlightenment. Yes, running has indeed given me a sense of purpose and motivation I didn’t have before, where it challenges my very core to achieve what was impossible just a few years ago. I’d like to share with you my passion which will include my preparations, techniques, plans and gears. Not forgetting my thoughts on popular beliefs and conceptions. I think whether you are a seasoned runner or a budding newbie there is much we can learn from one another. Knowledge sharing is, after all, a trait found in most successful runners & coaches.
So what gives for me this year? I’ve set 3 running goals (which I think can be applied to many of us). They are quite specific because I believe what gets measured gets done!
I will reduce the amount of races I join but instead focus more on a variety of training to meet a target mileage of at least 1000 km. Varying your training is important if you want to be a ‘complete’ runner. That means doing speed work/intervals, tempo, strength training and long runs.
I will attempt to increase my speed over longer distances in order to finish my half and full marathons faster (hopefully achieving Personal Bests along the way too!). Believe it or not an average pace of 6/km is doable for most people if they really focus on following a structured training plan. If you’re a natural born runner then it’s different (where a 5/km pace is norm) but for the average person, to maintain such a speed over 21+ km’s can be daunting and downright difficult.
I will aim to cross into ultra marathon category with a minimum distance of 50km. That distance is the very minimum and could go up to the mid-60s depending on how my training pans out. You see, you have to want it first and then working out the training plan will follow through naturally.
To make your running year interesting, do create your own list of goals. They should be stretched goals though, as a little challenge will incrementally assist you to achieve greatness over time. To be honest, in the end I may not achieve all my goals but I will definitely do my very best to achieve them, every single kilometre!
Join me in this journey of epic proportions will you?
Gatorade Run is one of the most awaited event I’ve been spotting on, since last year I wasn’t able to participate because of conflict on events.
Well the registration fee was a little bit pricey, 1,700php for 22km event, which includes Event shirt, finisher’s shirt, finisher’s medal & loot bag. But I think its reasonable because the shirts were from Adidas and I presume there’s gotta be a lot of Gatorade in all hydrating stations.
The event was held last November 27, 2016 and gun-start was 4am.
I reserved my energy in first few kilometers because this is my first time to run unusual distance, 22km. Each hydration stations had fresh cold water & Gatorade, and on last few stations had bananas & sponges. They had medical staffs to apply muscle sprays every 3km-5km. The weather was perfect too, cloudy enough not to get sunburned by 7:30am.
But the highlight of the event was the presence of cheerleaders from UAAP. They lively cheered all runners passing through them. You’ll gonna hear those drums from afar. It motivated me to push harder, faster even my legs already fatigued from long steady effort. The unique part was, you will jump to get your “Finisher” banner. You will choose the color of your banner, white or orange.
By the end of the race, they offer good post run stretching and it relieved some sore spots on my back. They also had free service that adds name of your choice on the back of your finisher shirt, only if you’re wearing Adidas running shoes.
The event exceeded my expectations and it was one memorable run for me. I crushed a new PR for my 21km.
Will definitely join for another Gatorade Run next year. 🙂
生活很好，传下去。
Life is good. Pass it on.
Race date: January 28
Race venue: SM by the Bay
Like organizer’s Facebook: Affinitea Run #CNYluckyrun2017#LifeisgoodPassiton#affinitearace
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Listening to music while you exercising is something that most of us would do; be it brisk walking, running, gym workouts, interval training etc. Music tends to influence our workout in one way or another. I listen to music when I go for my runs or workouts. Music keeps me going and sometimes motivates me to work harder!
I recently got a chance to test out the Sony XB80BS EXTRA BASS™ Sports In-ear Bluetooth® Headphones. It is one of four impressive additions to the Sony EXTRA BASS™ audio line-up. These headphones are designed for the active sports personwith extra bass sound to enhance performance. These headphones come in red, blue and black. I was super excited to receive the one in red as I love gears that make a statement! The headphones come together with a USB cable, a carrying pouch, Hybrid silicone rubber earbuds (SS, S, M, L x 2) and the starters guide.
Contents of the Sony XB80BS EXTRA BASS™ Sports In-ear Bluetooth® Headphones
Setting Up/ Pairing
Before I can bring the headphones out for a run or workout, I first need to set it up by pairing it with my mobile device. I’m currently using the Samsung Galaxy S6 which is built on the Android platform and has both Bluetooth and NFC capabilities. As with most wireless headphones, the MDR-XB80BS connects via Bluetooth seamlessly. The MDR-XB80BS also has the option of pairing using the Near Field Communication (NFC) function. I tried both methods and I was able to pair my mobile phone with the headphones easily.
Please note: Currently Apple iPhone mobile device and other Apple iOS devices do not support the NFC feature. NFC function is not compatible with Smartphone with Android 3. x operating system.
Different colours of the MDR-XB80BS – Photo from Sony Website
Features of MDR-XB80BS
This is the first time I am using wireless headphones when I’m working out. I really enjoyed the workout experience and here are some of the reasons why:
1. Freedom to move
When I wore the MDR-XB80BS for my run, I was surprised by the freedom I had in movement. Previously, I used wired headphones and the cables would always get in my way. It was frustrating because I frequently had to adjust them when working out. With the wireless in-ear headphones, getting tangled with cables or adjusting the cables are a thing of a pastfor me!
I also love the behind-the-ear looping shape because of the snug and comfortable fitwhen wearing it. During my run, never once did it fall off or move out of place. The design allows the headphones to stay in place while I move letting me focus on giving my best during the workout.
Besides being wireless and comfortable, the MDR-XB80BS in-ear headphones are extremely lightweight, weighing only approximately 27g; it is a feature you will love for a sport-friendly headphone model.
The MDR-XB80BS comes with a built-in microphone and an inline remote so you can make and take hands-free phone calls while you are exercising. While on my run that day, a call came in. Answering the incoming call was a simple push of the power button and the quality of the call was clear; both parties could hear each other clearly. If the call volume was too soft, a simple adjustment of the volume via the inline remote comes in handy as you need not reach for your phone.
MDR-XB80BS inline remote
With the MDR-XB80BS, I can just concentrate on my workout and not bother about uncomfortable headphone problems. It is pure freedom in movement.
2. Fantastic Sound Quality
I love the sound quality of the MDR-XB80BS, it is not compromised because it is a wireless device and the headphones did not lose connectivity with the phone. The MDR-XB80BS’s built-in LDAC enhanced codec support, which lets you stream the highest quality audio without wires.
After my run, I normally would do some body weight exercises such as squats, push-ups, sit-up etc., the powerful “Extra Bass” sounds were a welcome! With bigger beats, I was motivated to push and go further to complete the number of sets need for that workout. I could feel the burn of my legs as I did my squats and lunges but the beats gave me that extra energy and focus!
Me wearing the Sony MDR-XB80BS
3. Battery Life
This is one of the important features when choosing wireless headphones. There are two things the Sony MDR-XB80BS boasts, the first is a battery life of up to 7hrs when fully charged. Marathon and half marathon runners would appreciate this because you won’t want to be left without music halfway when you are working out or running. I’m looking forward to using the Sony MDR-XB80BS when I participate in my first half marathon event this year at the NTUC Eco Run 2017! I am sure it’ll provide me with the beats to keep moving!
The Sony MDR-XB80BS has ‘Quick Charge’ function which is super handy for people like me. I can be really forgetful and not charge my devices when I need to use them. With a 10 min ‘Quick Charge’ for 60min playback, I can just quickly charge the headphones and I can go for my quick runs or workout sessions!
Charging the Sony MDR-XB80BS is fuss free and easy; all I needed to do was to connect the headphones to the computer using the USB cable and it will automatically start charging.
Sony MDR-XB80BS Charging
4. Splash-proof and washable
Have you ever been worried that your headphones will spoil if they come into contact with water? I know I have, the MDR-XB80BS has an IPX5 rating which means that it is splash-proof and washable, you can wash it after exercising without worrying that you will damage it. No more dirty headphones!
Sony MDR-XB80BS Charging – Photo from Sony Website
Conclusion
Overall, I enjoyed using the Sony MDR-XB80BS. Features like their customizable, activity-specific fit, their rain and sweat resistance, and their audio quality features that optimise hands-free use are essential for sports headphones. They are clearly tailored to the highly active person. I love how comfortable and snug they feel when wearing them while providing the highest quality of music.
I would like to thank Sony Singapore and JustRunLah! for the review unit. It has been a pleasure testing the headphones. This review is based on my own unbiased opinion after trying it out. The Sony MDR-XB50BS is available at all Sony authorised retail shops with a recommended retail price of $119.
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Photo Credits: Indian Workouts
Photo Credits: WorkoutLabs
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Photo Credits: event-carnival
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