My Favorite Back Workouts
Abdominals are the most difficult muscle groups to train, but they are also very important. The stronger the abdominals the more stable the back and overall physique. Strong abdominals contribute to "core strength"; this is the ability of the abs and back to correctly support your spine. When core muscles are weak an imbalance is created, you have to take care of this. One way is exercise, I know it is a dirty word, but it's the only way to help with or prevent back pain and other problems. Improve your posture, train your back and get those abs.
You can't go wrong with these next few exercises.
Upright row. One-arm dumbbell row. Bent-over row. Seated row. T-bar row. Back extension (with weights). Front chin-up (with assistance). Front lateral pulldowns.
Purchase this chart online.
Another preview of a shoot I did for Creativehome that's coming out this month. All that hardwork is paying off afterall!
4 months ago in Hawaii 
How Bad Do You Want It?
A little motivation to get you off your butt this Sunday and pumped for Monday.
This shouldn't just apply to sports or career. It's what YOU DO, what you're passionate about. YOUR GOALS - be it fitness, eating healthier, buying a house or having a better relationship with your family. Think about how much you've done to work towards your GOALS. How bad do you want it?
FACES Magazine: Malaysia’s Top 10 Sexiest People
So honored to be in this list! I've yet to check out the magazine myself but here are some photos from the shoot.
Loved what they did with my hair!
Black veil
Left profile...
Right profile
Photo on the right made it in the magazine.
Check out FACES Magazine this month for the feature!
Work Hard, Play Hard
I'm a proud Maxitone ambassador! Taken at the SPH Women's Fair with Alex Chew, Director of Sales and Marketing for Maximusle and Maxitone.sg.
I love this makeup kit from Victoria's Secret... It's got all the colors I actually use.
My favorite soymilk... Try the almond soymilk. It tastes so much better! Plain, original almond milk provides 60 to 70 calories per cup, about 15 calories less than the same amount of skim milk.
Hosted the media launch of the new Motorola Razr in Singapore... Amazing phone! Makes me want to switch to Android...
Best headphones (ever) for working out... and I've tried at least a dozen.
Getting my tan on at FabulousTan at Mid-Valley Megamall (KL). Best for temporarily covering up stretch marks and scars. Forget tan-lines!
Backstage with Chris Willis at Hennessy Artistry 2011
With Suki
SonaOne
Backstage camera crew 
Ryan Matjeraie rockin' Movember! Nice 'tashe.
I see a bit of peach fuzz there too, Jin
Long lost brothers... Matt and Mark. But they are totally unrelated!
With Gabriella Robinson, Sin Ling, Suchitra Kumar and Kimberley Leggett (winner of 2012 Miss Universe Malaysia)
My sister from another mister... Not really
Doing a promo shoot... More new photos to come!
My Feature In The Star Malaysia
I'm so happy to share that I was featured in The Star Malaysia iPad app on 2nd November 2011 [download it here!]. My blog is getting so much love and I'd like to thank YOU for making that happen.
Do continue to learn, comment, share your knowledge and live fit, my Lovers.
Almost bit my tongue for this shot
Tighten those abs!
Things you can do at home... Besides sitting on your couch
Strengthen your back.
Still flabby? You ain't getting lean if you don't lift!
*elbows in a locked position
Thank you to all my readers... You made this happen!
ZENERGY Boulder Craze: The Most Explosive Climbing Event Of The Year
As mentioned in my previous post, rock-climbing is one the most calorie-consuming workouts out there that builds up strength and agility. It’s a very popular sport amongst students who take it up as an extra-curricular actitivy in school and some even started training at the age of 14!
- The first climbing showcase in Malaysia took place during the ZENERGY Boulder Craze 2011 on 24th September outside theCURVE Shopping Mall.
The event was organized by newcomers into the sporting events scene, ZENERGY Sports, who aim to bring non-mainstream sports to the fore through fun, exciting and unique events such as Boulder Craze.
- As a special guest at this unique event, I was invited to meet with 24 of the participants from around the region, including some of the best climbers from Singapore, Thailand, Philippines, Hong Kong and Malaysia.
- With the hosts of the event, Janell Tan and Faizal Ariffin.
- The 17ft high outdoor wall was designed differently for the 2 categories - Men and Women. Participants were only allowed to use the natural strengh of their hands and legs (no safety harnesses except for a thick foam mat that covered the stage floor).
- Mr. Lok Hon San, founder of ZENERGY, giving his speech just before the unveiling of the outdoor rock-climbing wall.
- Qualifying rounds took place in the afternoon with the women’s category giving it a headstart followed by the men’s category.
- The paths were very challenging, as it requires a lot upper and lower body strength as well as a steady handgrip.
- Flexibility also plays a part in this sport as you are required to reach for the climbing holds, which can be spread out from each other.
(Read more about Climbing Holds.)
- With Mr. Lok Hon San, Founder of Zenergy, and Mr. Daniel Chew, Head of Productions for Montagna Zone Sdn Bhd.
- Safety first! Paramedics were on stand-by, just in case.
- Interviewing one of the judges and one of the pioneers of Sport Climbing in Malaysia Mr. Alif Lim Kien Wei and a quick photo with Janell. I knew Janell from before and she had always wanted me to tryout rock-climbing. I’m glad I did!
- Participants were given 10 minutes to study the wall and strategize their moves before getting started. This is known as the observation session in all climbing competitions.
- Fareeda Yothasamutr and Thatthana Raksachat of Thailand, carefully applying their climbing skills on the wall.
- ZENERGY Boulder Craze 2011 was the first rock climbing competition in Malaysia to feature night lighting effects.
- The lighting effects transformed the whole atmosphere at night, giving the wall a whole new and vibrant dimension. It was definitely something different for the participants themselves.
- 1st place winner of the Men's category was Hafzanizam Bukhary and for the Women's category, Xu Liting.
Winning the Men’s category was 29 year-old Malaysian climber, Hafzanizam Bukhary. With ten years of climbing experience under his belt, he gained massive support from the crowd that night as he navigated the paths that other contestants found impossible.
The Women’s category was won by 23-year-old Singaporean Xu Liting, who started climbing at the age of 14 but only began training hard at the sport since 2009. She has won a number of climbing events in the last two years, including emerging as the Lead Climbing champion in the Putrajaya Challenge Park Extreme Games in December 2010 and taking 1st place in Bouldering during Climb On 2010 in Singapore.
Congratulations to the both of them!
To get updates on upcoming sports events like this, check out the ZENERGY Facebook page and hit 'Like' to get the latest news in your feed.
If you're looking to tryout a new sport, take up climbing! There are 2 major climbing gyms in Kuala Lumpur - the one I went to was CAMP5 and another worth checking out is MadMonkeyz Climbing Gym.
I would love to hear from you. Feel free to suggest others!
Gym Jam: Swizz Beatz featuring Eve – Everyday (Coolin’)
This song puts me in the mood everytime.
Fitness Comes In Different Sizes
Now remember, fitness comes in all shapes and sizes. We're all built differently so quit hating what you've got.
I want this on my gym wall.
Workout of the Day: Bridge Burner
Works back, chest, thighs, butt and hamstrings.
- BRIDGE BURNER: Put all the pressure in your resting heel and lift one leg straight up and squeeze your glutes while lifting your arms. DO 12 REPS, repeat on opposite side.
Motivation of the Day: Victoria’s Secret Angels
Victoria's Secret models Candice Swanepoel, Alessandra Ambrosia, Erin Heatherton, Lindsay Ellingson & Lily Aldridge attend the Victoria's Secret Supermodel cycle to benefit cancer at SoulCycle Tribeca.
Now remember, fitness comes in all shapes and sizes. We're all built differently so quit hating what you've got.
DON'T QUIT. WORK IT.
Chasing the sun across the globe, starting from Singapore to California, Florida, and now Kuala Lumpur.
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