WOW Fitness soon-to-be Gorgeous Fitness Kepong

Come January 1, WOW Fitness will cease to exist, as Gorgeous Fitness has taken over the management of the gym.

It will be rebranded as Gorgeous Fitness Kepong..

How will it affect the GX schedule? Hope nothing much will be affected.. I have done my last class for 2011.. Cos Christmas I won't be teaching (I think)...

Merry Christmas & Happy New Year people..

Stay safe :0



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Season's Greetings!

Merry Christmas & Happy New year to all BODYCOMBAT enthusiasts all around the world! Stay safe, keep it real & stay with the fight! =)

Bodycombat 50 is off!!!

I launched BC50 by myself tonight..

Overworked on my chorey but I guess I had some "choke" moments.. choke here means that you know it well, you practised it often, you know it from within heart, yet by the time you perform it, nothing comes out.. happens usually to athletes when their performances are underpar than normal... so yeah..

Screwed up some chorey but people say its okay if its the first time or first few times doing it.. but I try very hard not to.. I think I screwed up because I stopped counting and relying on the music.. and when my own coaching drowns the music, thats a big problem.. I had to reduce the mic volume 4 times the whole class! Dropping it by half from what I began with...

Cos the music at the end of the class isnt packing that much intensity.. in fact, track 5 was the highest intensity I think with all the power punches.. gosh.. that really shook the whole studio...

But all in all - I think BC 50 is really tough to teach.. or maybe because its only the first class I am doing?

Haha... will include some of it on Thurs' fitness marathon whereby I am doing a 15-min demo.. NOW THINKING WHAT TO REMIX!!!

Argh... just spent one week studying BC50 and now I have to remix and prepare the demo .. first time also...


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DVD still stuck.

Our DVD kits are still stuck at Malaysian Customs.. according to seniors, this isn't the first time this happened.. Oh well..

So no choice.. launching date has been fixed... must quickly learn the tracks by first listening to the tracks from youtube lor...

Hopefully can get it within this week... I got 2 programs to learn lor.. although one is non-teachable lol...



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Bodycombat 50 Workshop

Yesterday Saturday - KL Workshop.. Bodycombat 50, CXWORX5.. and one exciting news..

BC50 in workshop was truly amazing.. magical and one of the rare moments (at least for most of us who can't go to Auckland) to catch Rachel live, right in front of my face!

Not gonna say much about BC50 except that I did not complete track9 - the abs track.. good lord it was TOUGH!! After 8 explosive tracks, track 9 just come as a abs killer.. cross bow? You're kidding me!

Rachel Cohen the program director was the highlight of the workshops in KL & Singapore.. except for her refusal for any pic (which in 2009 she obliged!), I think the experience of seeing her right in front of me was just inspiring and awesome.. After all she's the best Bodycombat trainer in the entire world.. Within the first track, I noticed something that nobody ever mentioned - how to do a proper push kick!

I ran past some past releases on push kicks but it was never really mentioned how to do it correctly until I saw how Rachel did it very obviously and correctly.. I followed.. It worked so much easier and makes it all the easier to understand why is it a push kick!

Esquiva with triple lunges is back! WOo... and back kick is now in track 4 already! Explosive track 3.. 90 seconds of just pure ripped power packed punches!

Track 8 is just gonna blow the arms off.. Seriously.. I felt so wanna stop given that I was still on medication.. but persistence.. u know?

Oh, Gorgeous Fitness taking over WOW Fitness.. that's a great news to the future.. hopefully they'll retain/increase my classses!!

Goodnite folks!



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Bodycombat 50 Tracklist

BODYCOMBAT 50

1a. More (B&W Edit) – Spice Club
1b. Rolling In The Deep (Technoposse Remix) – Fizzy Deejay
2. Frozen – Big Fiesta
3. What’s Up? (Dougal & Gammer Hardcore Mix) – DJ Destiny
4. Let It Die – Kartsy Wolfbain
5. Nessaja (Breeze Remix) – Scooter
6. Gimmie Dat – Ciara
7. Eye Of The Tiger – Uprising
8. You’re The Feeling (Exclusive HN Mix) – Heaven 7 vs Al Storm
9. Pause – Pitbull
10. ISHFWILF – Disturbed

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My journey

I started BODYCOMBAT in 2006 when I returned from Singapore for good.. At that time, I know nothing about martial arts particularly, having joined California Fitness Singapore for about a year while I was there.. I knew about workout and stuffs like that, but nothing about LesMills etc..

When I came back, a friend pulled me to join the classes.. From then on, I was hooked.. That time, it was BC35.. And the rest is history.. I decided to take up training in BC36, but somehow, something came up and prevented me from doing so...

I was dejected, and then I left the gym.. it wasn't until a year or so later when I finally gathered back myself and religiously follow a few classes a week, without fail...

Then the next opportunity came up during BC42 when I was coaxed by one of my former neighbour-turned-friend-turned-instructor-turned-buddy helped me and encouraged me to pick up instructing.. and BC43, I enrolled..

The rest is really history...

Never looked back since.. No regrets even though the investments were high.. I have a fitter body now, a more muscular built, a fresher outlook.. And I have also gained mass and weight.. All these thanks to the continuous trainings and workouts to keep fit..

My first breakthrough came when I was offered a permanent class in one of the neighbourhood gyms.. Even though the class is small averaging at 5 people, the gym pays the highest in the country.. There is no single gym that can match its pay.. On the contrary, Fitness First is known to pay the least in the country.. I am also in Celebrity Fitness but more functionning as replacement instructor because there's just too many instructors and not enough slots..

CF is opening two more clubs next year on the confirmed side, well whether or not I get a class in CF will depends largely on the senior aerobics manager.. will see how lah...

And now, I am also trained in CXWORX, another program by LesMills, focusing on the abs and core works..  Time being, only True Fitness Malaysia has CXWORX classes in the entire Asia region, and again, I am on the instructor panel but not given a class, priority rests with their in-house instructors first..

I guess, my journey has just begun... there's a long way to go, and every week I am refreshing my tracklists to alternate tracks each week.. and when I do that, it comes with hours of rehearsals, preparation, practicing, writing, timing, and lastly mop the floor when I am done..

Never once I tire of it.. it's just... fantastic...

If anyone of you aspire to be an instructor, just go for it - enjoy and have fun in the training, and before you know it, you're a whole new you!!

Trust me, I've been there, twice lol... only, but I can tell you something, it's worth going for it!!!



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Deepavali Special Class

On Wednesday I will be doing a special Deepavali classat 4.30pm..

I wonder if I should dress up?

LOL... public holidays are not really good for WOW Fitness as the numbers are just not there.. weekly nights are better.. at least half the people in the gym are in the classes LOLx... I am always worried for public holiday classes but I hope for at least some turn out...

Peace out..



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Bodycombat 50 Sizzler

BODYCOMBAT 50


Join us to celebrate a half-century of BODYCOMBAT with Release 50 – only this isn’t a party… it’s an insane workout that will see you punch and kick calories out the door! As usual, this release delivers hardcore results that leave you wanting More – so gear up and get going!

After warming up your upper and lower body, you’ll move into your first Combat track which features a dynamic Sword KATA sequence that will work your core with every single strike you make.

Watch out for Track 4 and a new side kick inspired by Tae Kwon Do. It’s designed to generate the most power possible from a side kick and to cover more ground; so unleash yourself and go the distance!
Inspired by Capoeira, Track 6 will work your legs to the max, testing your muscular endurance. Your legs are going to love you for all the conditioning work they get in this track. If you go hard, the results will come your way.

Track 7 sees the return of the most memorable BODYCOMBAT song of all time, Eye Of The Tiger. It’s been remastered for Release 50 and is combined with Top 40 songs to make an awesome musical line-up that will motivate you to push through the pain.

Prepare yourself for an 8-minute shoulder-endurance nightmare in Track 8; it’s a full-on punch fest which will see you reach your cardio limit, and then redefine it.

The theme of this release is ‘Reignite the Fire’ and you sure will have burned an insane amount of calories by the time it’s over, with moves that are carefully crafted to shred body fat and deliver hardcore results.




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CXWORX5

A stronger abs and core coming.. just by toning and conditioning.. ouch is all you can say!

CXWORX is available in True Fitness Malaysia (TF Singapore and Thailand will judge it's success first), I am hoping Fitness First will have it....................

CXWORX in the house!

To digress a little...

I passed my CXWORX training :)

Goodnite.



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One full original release

One full original release in its entirety.. without chorey mistake!

Bodycombat 49 - here to kill your arms!
Yay..!

BC49 is off!

Wow... so it's finally off in my class.. Bodycombat 49!

It's more tiring than I thought.. by track 5, I am already like forgotten where my arms went.. I had Shane from Australia team teaching with me 4,5,6 so it's not that bad.. a quick recovery in t6 and I finished off the class through 7 and 8 before the big big conditioning track.. My members were all like sitting and watching us do it.. oh man.. that track is a killer!

And cooldown... amazing class.. never felt so nice in a bodycombat class before.. awesome :)

Cheerios!

Launching Bodycombat 49!

It doesn't matter if I am not in the launch team in other "famous" gyms, because I get to launch it in my own class!

Sept 12, 7.15pm, together with Shane Ng, who's back briefly from Australia.. Shane recently got trained in Bodycombat in Australia..

So.. guys.. ready?


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The 4th Quarter plans

I am planning to attempt clearance in BC49 in Fitness First hopefully before the next quarter launch.. Let's see.. that makes it... end November latest.. maybe can, maybe cannot.. dunno lah timing permits ke tak... LOLX...

I could do better

It's Friday and I have just been able to memorise 3 tracks??? WHAT??

I mean, I could do better than this!! It's roughly 2 more weeks to launching and I may be given a trial slot on Tuesdays nights in Celebrity Fitness Wangsa Walk for Bodycombat..

If that goes through, then I really have to nail it by the time CF launch BC..

Gosh.. now when is CF launching again? LOLX... I forgots...

I have a new blog for CXWORX

Yes... over a year ago, when I started to separate Bodycombat related posts to a blog by itself, I have managed to keep this blog (mostly) free of Bodycombat stuffs, aptly so...

And now, I am well on my way to become a CXWORX instructor.. and hence I created yet another new blog to dictate my journey to become one.. Being new, I have big and high expectations.. I want to become a trainer in 1-2 years.. basically what a trainer does, is he/she trains other instructors =) 

Yes, that is my goal...CXWORX to me, is the fastest way to 8 pecs.. after doing Sunday's showcase, I realised my abs were burning the way it never burnt before.. I am convinced, apart from that the routines also strengthens the core muscles, as well as the back "X" muscles.. 

I am working out my core daily now to prepare for the training.. They say, it is possible to be straightaway certified at the training itself, something which I look forward to.. 

Here's the link to my new CXWORX blog.. it's http://cxworxjourney.blogspot.com/

Wish me luck!!

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My Journey

My journey as a Bodycombat instructor does not end here...

I've submitted my registration form for CXWorx.. At AUD$349, it is by far the most expensive LesMills program, and the training is only 2 days..

After the training, I am going to start yet another blog, to be aptly titled, Journey of a CXWorx Instructor :)

I have big dreams for being one.. CXWorx has never been clearer and much sought after by me, because of the potential I believe in and can see.. It's 30 minute format core exercise to strenghten the abs and back as well as the V and the X muscles, convinced me that it is the fastest way to 8 pecs..

On Sunday's showcase, I diligently listened to the education session, and give my everything trying it out.. Half of the hundred odds instructors who took part in the showcase didn't seem interested.. those who are, hanged around to speak to the master trainer, including myself..

I am aiming for minimum presenter status for CXWorx.. it will be a lot of hard work but I believe I can do it.. My target for this: 6 months to 1 year.. Once I achieve that, I will aim for trainer status.. Target is 1-2 years..

For now until training, I've been hard at gym working out on the most minimum basics required for CXWorx.. the core..

Wish me luck!


:)


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CX30 and Bodycombat 49!

Me preparing for CXWorx class..

Today's workshop just went off!

CX30, or known as CXWorx is just amazing.. Now it reaffirm me that I will have to go take up the module training and at the same time, I heard they are offering certification at the module training as well! OMG like kill 2 birds with one stone lor!

The module training date for SEA region is out!! 1 & 2 October in True Fitness Taipan USJ.. Oh oh oh... I'm so gonna submit my application!!

Of BC49, the music were just awesome (scroll down for the music list).. Although it's tougher than BC48, it's like what they say, you'll puke your heart out and swallow it again, you'll change arms times and times again!!

It's really tough.. but I didnt go all out on my footwork owing to the injury I'm having!!

I am going to launch it in my class in WOW Fitness on 12 September, possibly with a special guest from Australia =)

Since WOW Fitness may not have any launching specials, we just have to launch it within own class.. and yes, 12 Sept is the date =)

Cheers!

Off to bed now.. damn tired ok!


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Q3 KL Super Workshop

It's time to learn new release again.. Bodycombat 49 and featuring new program CX30.. Yummy!!
Rock solid abs!



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Class replacement

Replacing Jamie's 9.15pm class in Wow Fitness tonite... I don't want to do jumpkick but cannot.. track 4 always  and always is about jump kick.. no choice.. so.. gotta.. do.. lor...

Sunday's workshop time! New release Bodycombat 49.. I better be well prepared.. NO FUCKING JUMP KICK!!

Oh wait.. it hurts even when roundhouse, when shuffle, when pause, when front kick.. can I don't move my leg?



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Ouch!

The first roundhouse kick I did in the warm up today triggers a painful pull in my knee.. No more subsequent roundhouses kicks for the rest of today's class..

I cannot even kick and retract.. There is no muscles to pull that off.. It's torn, from last week's class..

And it hurts...

For muscle tear, the only recovery is to let it heal by itself.. and doing physiotherapy to regain strength.. totally no rubs allowed because it's not a sprain.. it's fucking torn..

It will take months to recovery and in the meantime I have classes every week, and that is going to hurt each single time..

But there's no stopping me.. I am a man.. I endured much worse pain than this (who has experienced more pain than a motorcycle crash with my leg pinned between the exhaust pipe and road, dragged for 20m, I have).

I'll come out fine =)

Celebrity Fitness Midvalley CLOSED until further notice

Celebrity Fitness Midvalley CLOSED until further notice following a fire in the gym. (picture by fellow gym member)

Where it hurts the most..

Sometimes it hurts.. But we don't know cos it's not visible.. Only can be felt.. Others will often try to offer solutions but only one would know how and what's best..

Definitely not a matter of the heart but rather, I injured myself on Monday doing an advanced option for jumpkick and landed hard and despite the loud music and I heard this sound like crack or paper tear.. For that 10 seconds I just stood there, unable to move at all, and at the same time, instructing the class to continue on with the jumpkick..

When the track over, I paused for a while and checked on my leg.. Looks ok.. And I didn't really feel any pain for the rest of the class..

The pain only came the next day when I stand or sit too long.. With the first aid knowledge I had, I self assessed my condition and without a doubt, I knew I tore the muscles surrounding my knee cap.. Side front and back..

I can't squat yet and I can't sit with my leg bent.. It has to be straight and when standing I have to be mindful not to stand on the right leg.. And when I walk the stairs, the first step hurts..

Muscle can repair by it's own so there is no actual cause for concern, but thanks everyone for the concern really.. Chinese "tit da" wasnt an option because it's not a sprain.. You cannot heal muscle tear by rubbing! It only aggravates..

So yea, I'm back to teaching tomorrow night but with a knee support and only do tracks without jumping.. Other leg movements are fine..

Hugs people..



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Bodycombat 49 Tracklist

Bodycombat 49 will not be seen in Malaysia probably until mid Sept, or earliest first week Sept..

Here's the track lists...

BODYCOMBAT 49 tracklist

1a. Down - Studio 88
1b. New Divide (M & Ace Remix) - Rivendell
02. Kick In The Teeth - Badlands Inc
03. Barbra Streisand - Northern Accelerators
4a. Lord Of The Rings - Nick Skitz vs Blissphoria
4b. Hava Nagila - Alex M vs Marc van Damme
05. Don’t Need - Hixxy & Technikore feat. Intraspekt
06. Unfaithful (Nivara Remix) - Comeea
07. Na Na Na (Na Na Na Na Na Na Na Na Na) – Swade
08. Turn To Me (Supreme & MOB 2010 Remix) - Trinity
09. Dance With Me - 3OH!3
10. Somewhere In The World - Altiyan Childs

For once there's a youtube for ALL the tracks.. hahaa... I've done two of the tracks already.. nothing new, BUT DAMN hard... awww those glutes are going to hurt!!

The team and I should be launching it in WOW Fitness likely 1st or 2nd week of September..

Will wait for directive from management..


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The Virgin Class

It took me a good 35 minutes drive in high speed from Bdr Utama to Brem Mall in Kepong.. the traffic was doggone heavy in Bdr Utama and Jln Kuching exit of DUKE highway, and today being the first day of the Muslim holy month.. they begin to fast today, and the evening peak hour rush is when they go ALL out to buy food to break fast..

I reached the gym at 7.05pm.. Enough time for me to change and get the mic and stuffs and waited at the studio.. There's about 50 people in the gym using machines and free weights...

For a moment, I was like, "shit, don't tell me there's nobody coming for Bodycombat.. " It's making a comeback after missing from WOW Fitness more than a year.. and I had the honour to relaunch it, today being the first day of the month..

Then some girl stood behind me, cajoling her friends to come join her.. she was like, "come laa, I want to try this class.. it looks good and the instructor looks.........." She said in mandarin, why, I can understand mandarin, so I turned and smiled.. 

In the studio, there's 2.. So I started the class and introduce myself and what's Bodycombat all about.. then this is the best part.. more people came in.. and then some more!!

By middle of track 1, I have 12 people in the class who just came in to try... Half of them stayed through to cool down.. Awesome awesome.. More than 20% of the people in the gym were in the class!

So yea,.. I got so high and so driven by people walking in.. that I just went on and on, delivering the best workout they could have known.. Outside, at the corner of my eyes, I can see people, like 10 15 of then stood outside watching.. 

I am an attention seeker.. so I did things I knew I won't do if I were in other gyms.. 

I did not realised the bosses were also watching among the people outside, until they came nearer to the glass.. I had a quick glance, but I didn't notice how long they were watching.. 

Because an earlier yoga class ended late, I was contemplating whether or not to skip track 6.. but I was doing The Black Pearl!! How can anyone NOT DO that track!! So I decided go let them go for a quick drink and do it.. I ate the next class's time by 5 minutes LOL..

Chatted with a few members randomly.. I find they are very friendly.. unlike other gyms not-to-be-named... The counter guy.. the towel guy.. the PT.. the staff.. gosh, they are just so friendly!! 

When I was signing my instructor log, a member came up and bro me... you know.. the, "hey bro" kinda greeting? He said he was watching from outside the studio and thought Bodycombat looks like kickboxing.. I was like, "ya in a way, but we've got all kinds of mix martial arts in it!" .. He thought that was so awesome he wanted to try next week.. then I showed him the schedule of the other BC classes, he's like, "nah, I think I will go to your class next Monday"...

Aww.. just made my day.. 

It's just sweet.. 

Good night people.. I am satisfied..

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WOW Fitness Aug Schedule

Join me, Shazi and Jamie as we bring back Bodycombat to WOW Fitness!

Located on the 4th Floor of Kepong Brem Mall, WOW Fitness is not as big as the other bigger commercial gyms but it's is cosy enough and friendlier than the rest. The studio needs some upgrading, I think.. There's only mirrors at the back of the class and I felt like wanting to turn the class around ahahahah!!

I have the big, big honour to do the first ever class.. tomorrow 1st Aug 7.15pm.. Compiling the best of the best tracks to mark the launch isn't easy.. it's like choosing one best track over another!! The plan is to have up to 3 classes for me a week.. with at least 1 bodycombat class a day.. The schedule is still undergoing changes..

Right now I am still compiling.. hahaha..

1a. Freedom - BC43
2. Love Drunk - BC43
3. We Dance On - BC48
4. Kalinka - BC46
5. Contagious - BC46
6. The Black Pearl - BC43
7. Let the Beat Control Your Body - BC37
8. Cry For Me - BC39
9. Do It Again - BC43
10. Just The Way You Are - BC47

Total time: 48:17
Enough extra time to let me introduce the class and make explanations ;P

My first permanent class

Dear guys and girls,

Do come to WOW Fitness, Kepong Brem Mall, starting 1st August 2011, for my Bodycombat class! All are welcomed! Whether you are oversized, normalsized, undersized, big, small, black, while, tall, short etc etc, feel free and be yourself and workout with me for an hour.. You will burn 600kcal which is almost 2 sets of McD meals!!

For 1st August class, I will be doing a special preview on some old tracks (if I can get it into my mind), because I know many of you loved old tracks..

Make a date with me...

Every Monday, 7.15pm Kepong Brem Mall...

See you!!
:P

Les Mills Newsroom

Les Mills Newsroom (article below taken from Les Mills's Newsroom on Q3 Special Guests)

Superstar John.. I had a golden opportunity to team-teach with him last weekend.. He's really awesome..

Melbourne - John Chew

Tommy K describes John Chew as one of the most promising rising stars he has seen. You may not have heard of John, but after witnessing (and hearing his inspiring story), it’s a name you won’t forget. John will be joining you Melbourne from Malaysia for BODYCOMBAT® 49.

It really is a great honour to be invited to Melbourne for the Super Workshop. It is beyond words to describe the excitement I have to be part of the Presenter team and look forward to taking my experiences from Australia back to the Asian team.

Here is John's Story:

It feels so surreal now looking at where I am today in comparison to where I was a few years back. It all started back in 2006 I when I was studying in college, an overweight guy weighing 90kgs. The picture below speaks for itself. I felt sluggish, energy deprived and found it hard to concentrate in classes. One day it just struck me that I wanted to change.

I joined Celebrity Fitness in Penang in 2006. I noticed the gym offered Les Mills group fitness classes. Having martial arts background I naturally gravitated towards the BODYCOMBAT®. After the first class I was hooked – if there was a BODYCOMBAT® class on I was there! Within three months I lost 15kgs from attending BODYCOMBAT®. I was euphoric! I never had such weight loss even during the years that I practiced my martial arts.

In September 2007, I decided to become a BODYCOMBAT® instructor because I saw the changes the program made to me and wanted to inspire others. I trained on release 33 under PK who was an inspiration as well as an amazing trainer. I passed BODYCOMBAT® module training and started teaching in Celebrity Fitness Penang in 2008.

A few years later the opportunity to audition for presenters came up and of course I jumped at the opportunity and submitted a video of 2 tracks. Within a month Les Mills informed me I had been selected for a live audition, I was ecstatic. At the audition I had the opportunity to present to Tommy Koutsonikolis. I waited anxiously over the months for the results to come…I was selected !!! The following next few months were exciting times preparing for Q1, 2011 in KL. I was honored and proud of being given the opportunity to present a track. It was an amazing event to say the least, the energy, the intensity, presenter team, the attendees, simply OUTSTANDING!

I look forward to many more opportunities to present in the following quarters and have now the opportunity to impact more lives. My goal is to continue to inspire others with my experience so that others too will inspired to change their lives for the better.

Team-teaching with LesMills Superstar John

An opportunity like this doesn't come often.. and I am lucky to known John personally, and this is like the golden chance to stand alongside with him...

He's current presenter for workshops in this region and well on his way into the DVD.. 

Jon Kin Chew, from Penang Malaysia.. 

Excalibur

16 July

See you guys in Celebrity Fitness Gurney Plaza on 16 July..

Thanks to LesMills superstar John for letting me share his space =)



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I may be bad but I am perfectly good at it! =)

KICK ASS!!

I may be bad but I am perfectly good at it!! Watch out WOWfitness members! I am going to rock your asses!!!

Starting August - be with me through your fitness journey for some kick ass workout as I bring you through one hour of hell that you'll never forget! Bodycombat is here to rock your day, and week!

When I say hell - I really mean it.. You'll scream but you will love it, and you will come back for more..!

Bodycombat at WOWFitness... coming your way this August...


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Schedule not out yet, just contacted the gym to give my available timeslots, which is practically everyday lolx! :)

Great.. with over 8 doable releases, I am just gonna remove the crappy ones hahahaa.. Mid-Sept is the launching of Bodycombat 49!! :) And I want to see who I will launch it with.. BC49 hearsay is a simple release with no surprises, and T5 is recycled from a recent release not too long ago!

4 presenters for BC49, D&R, Cyprus and Tamu and for the jizz of it, T8 is a marathon.. WELCOME TO HELL, like I said hahahahaahah!!! :)

Thats all I can reveal for now..




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Gym

Have not been teaching any classes lately, but I only did a couple shadowing for the new release bodycombat 48 just to have a feel of how its it like..

Gosh.. it's a killer to do and talk at the same time, especially conditioning at track 9.. i will never hear dirty bit in the same way again.. but the end of the 5 minutes, you either shut up, or stop doing and let the members continue doing while you pretend to go off-stage and correct and encourage..

LOLx.. dirty trick i know but everyone does it.. otherwise how do you think we survived the class?

I have been working out too hard lately.. no thanks to the unhealthy lifestyle lately.. late nights and early start and mcdonalds in between... couple times a week, that is..!!

I burn off a good 400 calories each time I am in the gym, doing steppers mostly for half an hour.. very efficient and by the end of half hour, I cannot feel my legs anymore.. In contrast, a combat class only burns 550 calories at most, compared to how I used to burn up to 900 calories when I was taking my training days, 8 combat classes a week... it just come naturally... nowadays I am just going for 1 class a week.. while spending the rest of the week studying the tracks..

Oh well...


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New blog header

New blog header coming soon.. as I anticipate taking up second LesMills program - CX30.. a 30-minute program that focuses on core strength..

It will happen in August but I already start to think how the blog header will look like...

The title will sure going to change from "Journey of a Bodycombat Instructor" to something that sounds like... "Journey of a LesMills instructor"..

And when I have my own class in this particular gym, I will then aim for the Advance Module 1.. Target period: 3 months.. Most likely by video as it is cheaper..

Shall see...


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Gym Rant

a new friend from indonesi

Half the year has past.. and dawning on the second half of the year.. what's in store?

It's rather unfortunate that when I decided I will not teach in a particular gym, I did not realise its consequences and impact.. For that decision, I found myself suddenly alienated from my fellow mates who are instructors in that gym.. Of all sudden, they have become strangers now.. Not even speaking a word when meet..

Rather sad huh.. It's tough because I consider them friends cos we just used to hang out so often, I mean with different people at different times.. All have changed now.. I guess I'll just have to move on.. I don't need this gym..

Bodycombat 48 is beginning to move through my blood.. although not quite the moves, but the music!! The music!! Like it or not, this is the first release that I must know the full 10 tracks.. In previous releases, I kinda forget about tracks that I don't like, and which will never ever see light in my class.. hahahaha...

Like they say, you need to first feel the music before even start rehearsing the choreography.. I've only have time to watch the video a few times but not yet start rehearsing.. will probably do that in Bangkok if I have some time..

I have my personal favourites: 1, 3, 5, 8, 10.. I don't usually like this many tracks but I guess Bodycombat 48 is going to kick some ass..

SStwo Mall is my biggest hope, if they are serious about getting me moving.. I've tentatively listed in another gym in KL, which is awaiting its BC license..

Also, CX30, the 30-mins core program, will be coming to this region by the 3rd quarter.. and you bet I will be among the firsts to sign-up for it.. Despite what the people say, it will come to Malaysia, and there will be gym who will take it up, and Celebrity Fitness is not one of them, yet..

As I continue on listening to BC48, I just can't help but reflect on the past one year being an instructor, and the fate of many more juniors.. It's all back to the basics of economics - demand vs supply.. No demand, oversupply.. Especially KL.. Penang, Ipoh and Kuching are short of instructors.. WHY?

I did achieve some personal goals though... (figures in bracket are to achieve in 6 month's time)

1) increase body mass to 66kg from 56kg a year ago.. (70kg)

2) reduce bodyfat from 12% to 9.9%.. (5%)

3) no MC at all..

4) scoring 102% for legs and 98% for arms in the lean score..  (100%)

5) upped my metabolic rate from 1200kcal daily to 1500kcal.. (1800kcal)

And I do believe I have beautiful legs :)

coming from a person with leg fetishes.. hahahaha..

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1 year on.

So it has been more than a year..

5 releases..

A few full classes here and there..

So what's next? I'm not sure.. There's a lot of things going through my mind, but perhaps the biggest issue I have is about politicking.. Yes, we cannot avoid any through our everyday lives, but in the gym even?

Geez.. since when has teaching become a topic to politicise? What's there to talk?

I just want to enjoy the class and teach as I have an obligation to do so.. I don't have time on who's-not-align-to-who etc.. Get it? I am not interested to play games..

I think I deserved more than just being a topic to talk about over your cup of teh-tarik..

Moving on from here, I have decided I will pursue CX30 as my second program.. Fitness First Malaysia has confirmed taking on the license or so I heard, and I am looking forward for that program.. While I still love Bodycombat as my main program, I sometimes feel disgusted with how some notable and more experienced seniors behaved.. A real name spoiler to the industry..

Thank you.

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Survival!!

I'm a kick-ass survivor!!

3 classes without mic... who am I kidding?

I did not lose my voice at the end of the 3 classes... I hurt instead, hamstring and butt (from BC43 Fight For Your Right) which has the overload of shoots, and back... I attributed them all to that track..

On my second class, I changed that song right away, knowing I cannot pull it off again.. hahaha.. the change did me justice.. I am saved!

And the 3rd replacement class I had today, was also okay despite unresponsive.. gosh.. I dislike unresponsive classes.. okay no doubt I was only replacing but then, I do deserve some shouts lor...

So you people who go to classes, please give response in class, ya!

kthxbye.


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Replacement Classes

When it doesn't come, it doesn't come, and when it does come, it comes in three!!

I guess it's because its a long weekend and instructors might be away and stuffs, and I've committed myself to not one but three replacement classes!

The schedule as below:
1)  1 May @ 12.30pm  Subang Parade
2)  1 May @   5.00pm  1Utama
3)  2 May @   8.20pm  Subang Parade

So mark your calenders!

See you!!


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Bodycombat 48 Tracklist

BODYCOMBAT 48 tracklist

1a: In My Head (Kris McTwain Remix Edit) – Henry Blank
1b: Airplanes (Kris McTwain Remix Edit) – Groove Chasers
2: Smooth Criminal – Badlands Inc
3: We Dance On – Subz Project
4: Come In Hard (Don’t Like Rock ‘N’ Roll) – Hardknox
5: If I Were You – Breeze & Ritmen
6: Drummer Boy (MoDrums Remix) – Alesha Dixon
7: The Last Fight – Bullet For My Valentine
8: Everywhere (Breeze & UFO Remix) – Master Blaster
9: The Time (Dirty Bit) – Red Beans & Rice
10: The Silence (New Single Mix) – Alexandra Burke

Haven't you heard?

Tell your legs to shut up!! It's gonna scream from T1 all the way to T8... omg.. sexy looking legs... have fun!! Cannot spill more info here.. gotta wait till after workshop...



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8 Different Foods that Give You Great Skin

What to eat to get good skin

While we may not necessarily believe that whole 'you are what you eat' mantra, there's gotta be a reason why your complexion tends to take on a sallow pallor particularly during those stressful weeks when you don't eat right or regularly. If your mien has been looking less than glowing lately, then perhaps it's time to load up on these food that would have you looking rejuvenated in no time.


Water
It may sound like a no-brainer but most people don't get the required amount of water daily. Just eight glasses of water a day would help to flush out all those toxins and get your skin glowing again, so drink up!


Green Tea
If water's too bland for you, load up on green tea instead of the sugary evils that are iced coffees and soft drinks. Loaded with a cocktail of potent antioxidants, green tea helps fight damage caused by free radicals, and is also known to reduce the risk of cancer and osteoporosis.


Broccoli/Carrots/Spinach
Vitamin A aids in improving the turnover of cells in your skin, and these vegetables are all rich sources of this very vitamin.


Dried apricots
Dried apricots are filled with iron which helps to improve your skin tone. Mix them with your cereal or have them as a healthy snack.


Cantaloupes/Tomatoes
Both cantaloupes and tomatoes are rich in antioxidants, leading to your body's increased ability to absorb free radicals and hence reducing skin problems.


Brussel Sprouts
They are not the most appetising vegetable around but brussel sprouts are an excellent source of Vitamin C so it might just be worth it to swallow them for good skin.


Whole Wheat
If you often suffer from breakouts it's time to increase the amount of selenium-rich foods you consume. Selenium improves your skin at the cellular level and can be found in whole wheat cereals, breads, fresh tuna and sunflower seeds. Hint: combine with vitamin E for the best effect.


Lean red meat
Those dark eye circles are a clear indication of a lack of iron in your diet. Red meat is a great source of iron, but do choose only lean red meat to avoid consuming excess fat.

[Article taken from Lifestyleasia.com]

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Celebrity Fitness confirms new opening

The next Celebrity Fitness branch is opening soon in SStwo Mall in well, of course SS2.. However, no date is given.. and instructors are being pre-empt of the opening..

Hopefully I get my class there!!

Closer to home...


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Celebrity Fitness not bringing CX30

It is confirmed that Celebrity Fitness Malaysia will not be bringing in CX30, quoting the expensive license fee charged by LesMills and also a lot of equipments needed for the program, besides it's being just a 30 minutes class..

Well, I am thinking if CF doesn't have it, other gyms might.. Question is, do I still pursue to teach the program?

Answer is very likely to be yes.. Who knows other gyms have the program and I can then teach it? :P


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Slip

I wonder why the stage of Celebrity Fitness Sunway Pyramid is so slippery!

Gosh, I almost slipped doing T6 where there's shuffle and full of sweat from both of us on the stage.. Damn.. It was so wet!

Even though my shoe, Adidas training, has very good grips, it wasn't enough against the slipperiness.. Hahah I can't even imagine what might have been had I slipped =) sure funny right?

Naaahh.. I was too careful not to shuffle but to "hop" lolx.. but it gave way I guess when the knees in T7 and power jabs in T8 just moved me like moonwalk..

Had the chance to partner one of the best instructors CF has.. =)

CX30

The upcoming and latest LesMills program, CX30..

I will be taking up this training, and hopefully be among the firsts in the region to teach this.. it's super abs-killer, no doubt, but I think I can do it.. 30 minutes of core training.. that's all.. hell is in the studios now =)

And the official LesMills intro...