• Coming back to claim your fitness goal? Here are 5 tips.

    Step 1

    Whether its a ‘return’ , challenge or simply ,to be fit and healthy again, give yourself a pat on the back.

    This is the first step to claiming a fitness goal, THE WANTING !

    Image result for the need to achieve cartoon

    Ready? Read on !

    Step 1

    For this first step of getting back your fitness, you should have at least a specific target.


    This and can be anything ranging from fitting back into your favourite jeans , reducing xx amount of weight, or running a 10K event by mid-year. These are specific goals. Make sure they are realistic, measurable and timely. Measurable? Think time, period, duration, length, mass, body fat, waist line 🙂 It’ll give you a sense of ownership to those targets you need to achieve!

    Step 2

    Now that you have a specific measurable and timely realistic   goal, hook yourself with a plan.

    See the low-down on how to ‘strategise’ and ‘hook’ with a plan. There are generally 3 types of plans

    i)A structured one : It tells you what to do when, how much/how long etc, but not too detail or much technicality

    ii)A structured and specific one : It tells you exactly what you should be doing, ie what pace, what grammage , how long, when ie AM or PM — normally requires quantifying and timing the plan

    iii)A flexible one : Something like type i (Structured) but with added leniency ie you are given the option to choose certain things (ie when to do a workout) The plan can be loose but sufficient to guide someone achieving the goal intended. Efficiency of plan can be questionable.


    Why do you need to know about plans? and their types? To begin (and end with), you need to prepare yourself with the overwhelming amount of program, plans and regime you will find out there. Just make sure your source is trusted, reliable and credible ! You want to pick what’s best to your knowledge knowing that your sources are trusted and the best or you too! If you have signed up with a gym or fitness center, your trainers and instructors should be giving you the right guidance, and suggesting relevant program suited to your goals.


    Step 3 

    Once you’ve ‘hooked’ up with a plan and considering the commitment involved to execute plan, you have to start preparing yourself mentally and habitually how you would be following through the program. Depending on what program or plan you are on, there might be adjustment needed to your personal/social life, the junk food tucked in your kitchen pantry. Some sacrifice might be in order, so you have to take it on if you want to succeed achieving your goals. Those realistic goals mentioned earlier will be achieved with a plan equally realistic. Your plan has to have this quality so that it will be easier to adapt as oppose to an out of this world kinda plan.

    Some tips how you can start prepping (but first a little poster below!) :-


    • make an informed decision that THIS is what you want, and THIS is what you will do to achieve it
    • start practising to say NO especially when you already HAVE a plan for lunch/brought your lunch — you know how tempting those lunch/dinner invites are
    • incorporate your plans into your personal/family/work schedule so that you don’t get any clash of events ie your 3km morning run coinciding with your kid’s year end school concert! Move it to another day! Jot down your program/plan in your organiser. Its a crucial part in making sure you don’t miss crucial items in your program/plan –> helps you to be more organised too
    • logistically you may need to have some additional gears depending on your program. Food/grocery items too. Think ahead of the venue/facilities you will be using. Are they accessible during the time you need to do your workout?
    • this is an excuse to be more organised at home ! Get your household sorted out so that you can go for your workouts at ease !
    • be modest in sharing your plan unless its really to motivate others and yourself. not so much of impressing. let Your results do the talking. Most importantly, stay focused and believe that you Will achieve your goal


    Step 4

    • JUST DO IT
    • Action speaks louder than words. What you waiting for?!

    Step 5

    • Don’t stop doing it once you have achieved it !!!
    • It’s always easier to continue and maintain those goals you have worked so hard for rather than starting all over again


    So there you have it, 5 steps to reclaiming your fitness and health goals! 🙂


    If you want to know more about the type of plans available out there, check out a little brief we have for you here:-


    Losing weight/reduce body fat/Diet Kinda Plan : 

    • Fad diet to achieve weight goals fast? You may hear alien-like sounding diet plans from friends who have or sort of have tried them. Or something you came across on  YouTube? If you have any medical or health concern at the moment check with your doctor first what’s the best diet recommendation for you. I won’t say fad diets are unsafe, but you need to be sure as it involves your well-being.
    • Some fad diet restricts the body of certain nutrition and also fuel source. As each of us are individuals living in different environment ie working mom/dad, athletes, retiree, teenagers etc, meeting our body’s essential need incl nutrition, fuel, rest etc is different and unique. Restricting certain essential nutrition? Does the cons outweighs the pros? Think again.
    • Look for a meal/diet plan which is REALISTIC, not too extra out of the ordinary and not hard on the pocket (head on to your local wet market or weekend market for a good bargain for all your freshies!)
    • Plans which works for you. How would you know? The one easiest to incorporate to your daily routine! If you have an office job, your plan should work around it. If not, don’t simple discard it, perhaps with 1-2 genius workaround you can actually use it
    • Remember , losing weight (and fitting back into old clothes) in essence is about eating the right food in the right amount to lose weight and to move more –> On the long run, a good plan is the one which is sustainable and can be used even after the plan has been execute and goals achieved.

    Get into shape/Be fitter/Complete a sports (swim, bike, run or any sports) event Kinda Plan

    • There are lots of plans available out there. Don’t panic. You don’t necessarily need to purchase the latest running magazine or invest on a book on training. You can borrow magazine and books on running guide (if running is your goal) from a friend, and get flipping to get the right plan for you. Online ? Reliable website think Runners World, Beginner Triathletes for a plan.
    • Plans in books and online sources normally have training plans for various programs for different levels ie beginner , intermediate and advances, free or paid.
    • If you are targeting to participate in a big event (think the biggest running or triathlon event in  your country), the event website sometimes may include training plans for participants and also training/racing tips. These plans are generally one size fits all. You generally need a good base before starting with one
    • Have a certified coach as a buddy ? Make good use of em (in a good way). And if you don’t mind investing a little, a hired certified coach works too. Why I mentioned certified here is that there are many self-proclaimed coaches out there and you should be putting your hard earned $$ to the right and reliable instructors/coaches
    • Already nailed down a plan? get the plotting into your calendar/organiser. Countdown from the final week to the 1st week and ensure nothing major comes in between . More critically there no major events which you should try not to do as its counter productive to whatever  you’ve worked so far ie taking part in a tough race during recovery week. Chances are you don’t fully recover and slip off from your initial goals
    • Be creative and flexible in planning when/where to do your workouts. Gym facility available in your work place? Pack your gym bag to work 🙂 No excuses 🙂

    If you don’t really care about no plans, read on !

    Eat healthier/Want to just be physically fit and healthy/Doctor’s recommendation (on health and diet in general)

    • I mentioned in a few paras above, in essence  you should be eating well and be moving more.
    • If you have not been ‘moving’, start making changes in  your lifestyle including planning a week/a day ahead of what to do etc so that you can slot in those workout sessions. Start moving!
    • I will not recommend subscribing to a gym as the first step to this. My recommendation is to work with what you have first ie the office gym, the public pool, the stadium track behind your house, or the hiking trails nearby. Parks are not only for kids, they’re for everyone. Have a gym at your condo/apartment? Its already paid for so what’s the wait?!
    • Majority of us underutilised our gym membership. So have that as a last option and if you really need it only. But if you do subscribe to a gym,there are plenty of gym machines, classes and also certified trainers who can guide you
    • As for your meal plan, make sure you have plenty of greens in your meals, fruits. Protein and fat are essential. Go easy on the carb.
    • Switch to alternatives is brown rice/pasta instead of the regular white, same goes to bread. Brown sugar instead of white. Steamed vs deep friend, and home-made vs eating out.
    • Fast food? Be weary of the ‘healthy’ breakfast set and those oily fries. It will be a waste to  your hard effort to spoil it with fast food which normally are processed, low in fibre, high in sugar and salt content.



    All the best !



    Photo credits







    Runners snap up all individual race slots within four days

    KUALA LUMPUR, 20 January 2017: Dirigo Events, race owner and organiser of the Standard Chartered KL Marathon 2017 (SCKLM), announced today that registrations for the race has officially closed as they have sold out all individual race slots for the event. The Standard Chartered KL Marathon turns nine this year and the 2017 edition will take place on Sunday, 21 May at Dataran Merdeka, Kuala Lumpur.

    “We are grateful that interest in the Standard Chartered KL Marathon is as strong as ever. After our pre-registration period for 2016 participants closed, we opened registrations to the public on 16 January and have sold out four days later,” said Rainer Biemans, Director of Dirigo Events and Project Director of SCKLM 2017. “We thank all our loyal supporters for continuing to support the marathon and will now focus on delivering the best race experience possible,” he added.

    An incredible 12,512 race slots were snapped up on the first day of registrations on Monday, 16 Jan, which is about a third of the total number of race slots available. According to Rainer, an encouraging aspect this year was that registrations for the Full and Half Marathon categories sold out quicker than the usually more popular 10km and 5km categories.



    Runners waiting for the start of the Full Marathon

    “We have been consciously trying to increase the level of competitiveness for SCKLM 2017 and we are very happy to see that the popularity of the longer distances are increasing. In fact, we’ve closed the Full Marathon category with 8,000 runners in total this year, constituting a 7% increase from 2016 and the highest number recorded in this category so far for the Standard Chartered KL Marathon. So for the first time our Running Clinics will have two sessions specifically for runners who are going to attempt their first Full Marathon and first Half Marathon,” he said.


    The Standard Chartered KL Marathon 2016 is underway

    The data gleaned from the Standard Chartered KL Marathon 2017’s registrations this year also show that there will be 1,381 runners from 63 different nationalities taking part, with the highest number of international runners coming from Indonesia (325) followed by the United Kingdom (146) and India (132).

    The Standard Chartered KL Marathon has grown to become the premier running event in Malaysia that draws thousands of local and international runners to the country whilst firmly establishing Malaysia in the global running calendar. The 2017 edition of the race will once again see sponsorship from Title Sponsor Standard Chartered Bank Malaysia, along with Honda Malaysia, Brooks, Lucozade, Seiko and Pacific Regency.

    Mahendra Gursahani, Managing Director and Chief Executive Officer of Standard Chartered Bank said, “It gives us tremendous pride to be the title sponsor of such an iconic event that has come to symbolise the coming together of communities and fostering nation building through sport. We wish all runners the best of luck and we look forward to welcoming them at the race.”

    Elite runners will be competing to earn a slice of the almost RM500,000 in total that is on offer at the Standard Chartered KL Marathon 2017,which include bonus prizes for record breaking course times.


    Tired but happy faces at the end of the Standard Chartered KL Marathon 2016.


    At the finish line of the Standard Chartered KL Marathon 2016 5km and 10km Run


    At the finish line of the Standard Chartered KL Marathon 2016 5km and 10km Run

    In an effort to reduce congestion and make the race more competitive, SCKLM 2017 will continue with a seven hour cut-off time for the Full Marathon with checkpoints at designated areas along the route to ensure runners are within the specified time frames. Runners who don’t make it to the checkpoints within the required times will not be allowed to complete the race and will be transported to the finish line. This is also meant to ensure the safety of runners as the public roads need to be opened to regular traffic at times strictly stipulated by the authorities.

    A perennial feature of the Standard Chartered KL Marathon is its Corporate Social Responsibility initiative Run For A Reason that aims to channel funds raised to deserving charities that assist underprivileged communities and those in dire need. This year the participating beneficiaries are the Standard Chartered Foundation, National Cancer Society of Malaysia, Dignity for Children Foundation and Hospis Malaysia.

    Participating runners can also look forward to a total of 12 running clinics that will be provided by the Standard Chartered KL Marathon 2017, including 5 Junior running clinics and specialised clinics for those attempting their first Half and first Full Marathons.



    At the finish line of the Standard Chartered KL Marathon 2016 5km and 10km Run

    For more information and updates on SCKLM, please visit:


    Facebook       : http://www.facebook.com/SCKLmarathon

    Twitter            : www.twitter.com/SCKLmarathon

    Instagram       : https://instagram.com/SCKLmarathon

    Website          : www.kl-marathon.com



    For more information, please contact:


    Suthan Narayanan | 03.7887.4717 | suthan@dirigo.com.my

    For more information on Standard Chartered KL Marathon:


    Gloria Ng | 603.7887.4717 | 2015@kl-marathon.com

    For more information on Standard Chartered Bank Malaysia Berhad:

    Jennifer Kang | 03.2117.7770 | jennifer.kang@sc.com

    Geraldine Tan | 03.2117.7821 | geraldine.tan@sc.com

  • Go away procrastination ! : A word of motivation to all women out there [becoming healthy and fit] 


    Ok I am glad I didn’t get the spelling of the word procrastination wrong as I rarely use it in my blog post (a few lil times but not a lot). But we ALL relate to it a lot!

    Anyway, I finally overcame the hurdle of getting my butt of the couch after fasting month. I was on a 10K training program but that too halted 1/2 way and I had a good excuse to myself missing out a recent 12K run (Men/Women’s Health Magazine). Yup, and a little short handed too that weekend. 

    I’ve got it!

    Fast forward to 2 weeks  ago, I am back on the tarmac and paveway. Cycled once, treadmill for 1/2 hour once , brisk walk-a-hike once. I’ve no structured plan yet hence I’m going by conscious mind to get up early in the morning to catch up some sweat session before I go off to work. And guess you what ? I did it !!! Let me set the stage for you in case you wonder why I’m so over the moon  with this :

    I understand there are working mothers out there who struggles to achieve their work-life balance. It might be a balance on one glance but the health and fitness part may be neglected to some extent due to commitments and obligation after work. This realisation of ‘something has to be done’ came to me as I noticed I became more and more sluggish with my quality of work and life in general (no need to mention housework!). Seemed like there’s no push to do certain things with an ooppmhh, and instead it became oohh whatever.
    So there finally , I did like 3 workouts last week. This week I’ve ran twice (each for just 1/2 hour) and today I swam after aeons ! 10 turtle and confident laps in the pool. All these before I leave home for work with my kids.

    Message for my darlings

    To working mothers, find creative ways to make sure you stay healthy and fit so that your motivation and routine compliment you day-to-day life in and out of workplace. 

    I have a gym at my workplace on the 7th floor. It will just be excuses and procrastination if I don’t utilise this facility. Right ? I have on standby a gym bag with my gears. Hit it right away one of the days last week. Didn’t require a lot of thinking. It can’t be team lunch or lunch out everyday. Women, working moms– we need the time to ourselves too. Exercising is not a mental torcher. It’s a time and place for your to recuperate that mind, and for the body to fully capitalise on your mercy on that workout session. Whatever you do now IE in your 20s, or 30s, sets the stage of what is to become the next decade of your life.

    Being grateful, always

    Alhamdulillah I’m healthy now and I want to make the best of it. In  my faith, the health is a blessing which we should always be grateful for, the physical body  is an asset and tool which we are  responsible and accountable for while the mind is a free gift we should never take granted for by making the best use of it all for goodness sake.
    With this sake, I call upon all women who is reading this to start planning in your own organisers or calendar 3 workout sessions a week which can be as short as 30mins. To build consistency, don’t ‘binge’ the sessions.Spread it so that you do have rest days, and days to spend time quality time with your family. Let your spouse and family know your plans so they too can work around it especially if there’s errands to run over the weekend. Men, please support your women whether it be your mom, sister, wife or daughter so that they can have their time comfortably to do their exercise and jog around the park. Better still, bring them out to the park or the local community swimming pool.

    7km run and 2 kids 

    I’m participating in a 7km run this Sunday, and perhaps I might take my 2 kids with me. Malaysians will say ‘see how’ or ‘tengok dulu’. This basically means ‘let’s see/will see’.  So I will see how ,and hopefully I can take both of them with me.

    Yours truly,


  • Avenue K (AK) Balloon Run 3.0 – This Sunday !

    I’ve heard of balloon runs but never had a clue how it goes. Well, to my great luck I have received complimentary slots to the Avenue K Ballon Run 3.0 . Its happening this Sunday, just perfect to polish up some lost mileage (a darn good reason to run !)


    Balloon collection starts at 6.30am and flag off is 7.30am. There are 2 distances offered for this run; the 7km individual category and also 5km for family category. If you like to know more, the website is right here  . All runners will receive a sling bag and also the event tee, while finishers will be awarded a finisher medal and e-cert.

    So please wish me (and the rest who will be participating in this event) all the best !!! I promise to share nice fuschia themed photos in here (since that’s the colour theme).

    Just in case you have no clue where Avenue K is, its just across KLCC on Jalan Ampang.


    Yours in writing,


  • The Soul of a Butterfly : Muhammad Ali (1942-2016)

    Muhammad Ali Pictures (2)

    AL FATIHAH : MUHAMMAD ALI , 1942 – 2016


    Legends are not born everyday, but this one will certainly live forever. Live to inspire


    Muhammad Ali Funeral to Be  Held in Hometown Louisville

    Reflection on Life’s Journey : An autobiography of Ali

  • Penang International Duathlon and Triathlon 2016

    Triathlon history in Pulau Mutiara, Pulau Pinang

    If there is one event I have definitely been missing out, it will be this one. For a fourth time this year ! Please leave a shout out in the comment box if you did participate in the multisports event held in Pulau Pinang Pulau Mutiara (Pear of the Orient).

    Not written in any text book, as a multisports athlete , if you are one, Pulau Pinang gave birth to Malaysia triathlon back in the days.It was called ‘Merdeka Triathlon’ and was held in 1988 in Batu Feringghi the same year Whitney Houston’s ‘I wanna dance with somebody (who loves me) topped the Billboard chart (okay at least i still feel relevant!).

    Let’s Tri and Du It

    Fast forward 2013 Penang triathlon revived and kicked full gas with successful event year after year (the fact that its still running is a good sign post jellyfish filled history!). This year, the event was held successfully in Teluk Bahang, a small town but dense with touristic attractions. On April 17th, over 1000 athletes took part in the triathlon and duathlon categories covering 51.5km in total for the triathlon event (1.5km swim, 40km bike and 10km run) , and 57km for the duathlon event (7km run, 40 km bike, 10 km run) .


    2016-06-01 (2)

    Looks Tri-able and definitely Du-able.

    I manage to capture an aerial view (no, no..no drone) ..using Google Map. The triathletes swam out north from Pantai Jubilee (see the sea shore above the text ‘Teluk Bahang’? Yes, there ! Then they came back to swim start, (its a little different here..) slip on their running shoes and run back around 2km to the transition for the bike leg (transition area is located near the dam). 40km bike with 1 major U-turn near Balik Pulau, followed by a 10km run course consisting of 2 checkpoint at each far end of the route. Race ended at the Start/Finish line near the Teluk Bahang dam. Just in case you were wondering how the participants got to the beach at the northwestern of the island from the transition area, the 550 odd triathletes were transferred from the main event area to swim start.

    Brought to you by ‘SPONSOR’



    ‘SPONSOR’ is the main sponsor of the Penang International Duathlon and Triathlon 2016 – a newcomer in the local scene but number 1 sports drink in neighbouring Thailand. ‘SPONSOR’ is from the same maker of ‘Red Bull’ earth’s number 1  (Felix  Baumgartner fans out there, yes??). ‘SPONSOR’ has been around in Thailand for the past 3 decades sponsoring Thailand national basketball championship and the official sports drink for the Thai national football team. In Thailand its available in retail market and convenient stores (ie. 7-Eleven). The sports drink is available in Penang for now for a retail price of RM1.70 at selected supermarkets, minimarts and convenient stores.


    The Penang International Triathlon and Duathlon was heavily accentuated with the colour yellow, the official colour of the sports drink. OK, so the finishing carpet was not yellow ! Yellow official tshirt, beach flags, err…bananas?


    As I am blogging this, I have a ‘SPONSOR’ Original Flavoured 325ml can next to me. ‘Recommended for sports, exercises and any heat exhaustion’ it says on the top rim of the can. 1g protein, 35g carbs, 290mg sodium and 50mg potassium. So if you’re looking for something new or an alternative to stock you up, check out ‘SPONSOR’. Cost effective? Definitely. I had mine delivered specially by Sponsor’s PR agency EverQuest’s own Marketing Director Ms. Jay Mee Chuah.


    Jay Mee, a shout out to you here. Apologies on the delay, but I hope my readers and fellow athletes will catch up with ‘SPONSOR’s unique blend and affordable concoction once it hits the inner land of Klang Valley. For now, guys and gals, look for ‘SPONSOR’ whenever you head up north, specifically in Pulau Pinang.


    The results

    I know at least four podium finishers of the event– in various categories; the ever youthful Ironman triathlete Jason Thiang, Reclaim’s Ironman Chris Kha Krang and one and only 2ndSkin ambassador Ironman Chan Jun Shen — and another one, Richard Tang, also an Ironman. While the event attracted regular faces of Malaysia triathlon scene, it showcased a positive turnout for local amateur triathletes , duathletes, season and new.

    One component of this event which I would like to highlight is the introduction of duathlon category for those who intend to upgrade triathlon, but like to have the transition smoothly as possible or simply new to multisports. Very much understandable for triathlon beginners, and good strategy for pulling the crowd in Penang (and country wide).

    So, down to the top 3 for each categories, all worth mentioning , I present to you….the winners :-


    Duathlon 3rd Prize G809 IRENE TEOH 03:48:29 Women Senior Veteran Female Malaysia


    Duathlon 2 Prize G803 LIEW LEE CHIN 03:43:27 Women Senior Veteran Female Malaysia Duathlon 3 Prize G809 IRENE TEOH 03:48:29 Women Senior Veteran Female Malaysia


    Duathlon 1st F735 MELISSA 03:13:01 Women Junior Veteran Female Singapore Duathlon 2nd F723 TAN SZE YIN 03:32:56 Women Junior Veteran Female Malaysia Duathlon 3rd F721 FION WONG 03:38:38 Women Junior Veteran Female Malaysia


    Duathlon 1 Prize D519 TANG CHEE CHOON 03:17:59 Men Senior Veteran Male Malaysia Duathlon 2 Prize D518 JASON THIANG 03:19:13 Men Senior Veteran Male Malaysia Duathlon 3 Prize D523 LIM KIAN HUAT 03:20:48 Men Senior Veteran Male Malaysia


    Duathlon 1 Prize C370 CALVIN TAN 02:39:20 Men Veteran Male Malaysia Duathlon 2 Prize C342 STEPHEN MANIAM 02:50:23 Men Veteran Male Great Britain Duathlon 3 Prize C356 RICHARD TANG 02:50:37 Men Veteran Male Malaysia


    Duathlon 1 Prize A023 JASON LOH CHWAN CHYIN 02:32:36 Men Open Male Malaysia Duathlon 2 Prize A058 OOI SIAU TIEH 02:42:42 Men Open Male Malaysia Duathlon 3 Prize A043 CHAN JUN SHEN 02:45:45 Men Open Male Malaysia


    Triathlon 1 Prize 722 SABINE CLAUDIA EGGER-WEICKHARDT 03:18:26 Women Veteran Female Australia Triathlon 2 Prize 745 PATRICIA COMBRINK 03:26:48 Women Veteran Female South Africa Triathlon 3 Prize 728 LAW LAY ENG 03:38:23 Women Veteran Female Malaysia


    Triathlon 1 Prize 612 PAN SENG KHA KHRANG 03:23:46 Women Open Female Malaysia


    Triathlon 1 Prize 612 PAN SENG KHA KHRANG 03:23:46 Women Open Female Malaysia Triathlon 2 Prize 631 ADRIENNE CHEW DAN 03:29:44 Women Open Female Singapore


    Triathlon 1 Prize 457 TSUYOSHI SAWADA 02:56:25 Men Veteran Male Japan Triathlon 2 Prize 504 ANTHONY YEAP JIN GHEE 03:04:52 Men Veteran Male Malaysia Triathlon 3 Prize 347 ALLAN FICKSTER MORPHEUS 03:17:08 Men Veteran Male Malaysia


    Triathlon 1 Prize 27 CHRIS WRIGHT 02:49:48 Men Open Male Great Britain Triathlon 2 Prize 137 WILSON LEE 02:54:14 Men Open Male Malaysia Triathlon 3 Prize 89 IVAN HO MUN SEONG 02:57:17 Men Open Male Malaysia


    More photos from the event in the slideshow below :-


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    Triathletes, Duathletes

    So if you’d like something different in a tri event, I suggest look out for the next registration for Penang Tri and DU it ! Will be interesting and definitely memorable. The organiser did a great job transferring everybody safely from event venue to swim start! No news of jellyfish attack is always a good news and we hope for the safe return of this event NEXT YEAR !


    Congratulations to all participants and winners of the race, and a big kudos to the event organising committee, all crew members/volunteers, the local government and official bodies. ‘SPONSOR’ — Well done in making this a reality not just for Malaysian participants, but also for all our guests from around the world; Russia, Norway, Venezuela, Germany and Australia — just to name a few. Malaysian hospitality is here to stay !


    Bonus : SPONSOR Fact Sheet 


    SPONSOR is a sports drink that helps to boost performance, sustain endurance and accelerate recovery for those who are serious sports enthusiasts. SPONSOR can be consumed “during” sport activities to help boost performance by sustaining longer endurance. It is also recommended for consumption “after” sport activities to help accelerate quicker recovery. SPONSOR is brought to you by the same makers as Red Bull, the world’s No.1 selling energy drink. SPONSOR is the No.1 sports drink in Thailand and is currently the official drink for the Thai national football team. Produced in Thailand by TC Pharmaceutical and imported by Allexcel Trading Sdn Bhd., SPONSOR is available currently only in Penang at Happy Mart, 24 Express, 98 Stores and other selected supermarkets and minimarkets. SPONSOR is available in 325 ml can packaging and retails at RM1.70 per can


    >>Penang International Triathlon and Duathlon official website <<

  • Ramadhan Journal 2016 by iMuslim

    Prolly the first time coming across a Ramadhan Journal. But why not? As a Muslim, we ‘journalise’ and document all things which we do including our expenditure on cold-pressed juices and parking fees, so why not on a our Ramadhan ‘operations’. Its an encouraging and positive initiative by iMuslim.


    iMuslim have the Ramadhan Journal both in hardcopy and softcopy (ready to download). Click here to find out more on the journal.

    Let’s go all out this Ramadhan as we never know if it will be our last. From the bottom most pit of my qalb, I pray for you a blessed and meaningful Ramadhan. Please forgive me for all my wrongs and my sins. If terhutang/I owe you anything, please contact me via the Contact form !



    Kuala Lumpur, 31 May 2016.

  • SuperKids Triathlon Camp 2016- My take

    There always be a first for everything, and just last weekend we had the inaugural SuperKids Triathlon Camp in UM. Objective of the event is to expose the young participants and their parents to the fun sports of triathlon and the basic skills needed to complete one. Drill for each discipline including transition were headed by our triathlon coaches.

    The event wouldn’t have been possible without the contribution of all the coaches, crew members and committee. Parents and kids put our recipes and effort to test in the quest of getting everybody from point A to Z safely, and go home with some memory etched from the camp. We had the awesome cert which we thought all the kids liked and the finisher medal which symbolised the SuperKids logo. We had Ribena and Sesegar Susu sponsoring the beverages which was more than enough to keep our young campers dehydrated ! Chilled Ribena at waterstation, how’s that? So kudos Ribena and Sesegar Susu.

    Will write more in kilausuriasport . com website and blog but for now, I have to stay I am in awe for all that have came along. I hope this event will touch the hearts of many (kids, parents, crew, coaches) as part of their journey with this sports I really love, and happy to be a part of. To those who knows me, I like to finish what I started. Mental strength and endurance goes a long way, especially making a plan work. The fun part is working that plan. Involved lots of thinking and coordinating. At times a sense of fulfillment that life is used to make an impact , small or big.


    This slideshow requires JavaScript.

    To know more of the SuperKids Triathlon event please head on to http://www.kilausuriasports.com or search Kilau Suria Sports on FB. Our photos are up, so feel free to view them. There will be an announcement on Kilau Suria website hopefully next week on our upcoming event, so do watch out. Guys, readers, silent readers, I appreciate your continuous support with keeping up with my lagging blog. I owe a few parties some entries which I couldn’t accommodate right away. Should you have any topics which you would like me to feature ,or questions to ask, please buzz me via the contact form in our contact link above.

    Again, thank you for the support and prayers.

    Al Fatihah to the victims of all the recent plane crashes around the world. May Allah prolong our life so that we will be able to fill it with good deeds, charity and help uplift some burden from the oppressed. May Allah make it easy for us to go through calamity and hardships and May Allah grant all of us Jannah insyaAllah.

    My dear friend Ngae passed away oh the 15th May 2010, and this year would mark the 6th anniversary leaving us. Aaron mentioned, he’d be 62 if he was still running along side us. Not forgotten are the souls of Allahyarham TSB,  Daud Mohamamad (Dino’s brother), Jafryin Jaafar, Muhamed Zubir bin Zainal Abidin, Terence Leong. Let God ease your journey through. You will all be remembered, for eternity.

    Salam nifsu syaaban, happy weekend and have a good time wherever you are.

    Yours in writing,


    Ipoh. May 22, 2016.

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