Total route is 7-kilometre. 
Mark your calendars for healthy weekend and participate in the Go Green KL Car-Free Morning. It’s a BIG LIVELY Sunday morning you don’t want to miss! Together, let’s support the Go Green campaign.
Horse Carriage Rides | Zumba | Lucky Draw
I often entertain the thought of industry disruption. Who will be next?
A daunting thought, but having seen what has happened to the taxi industry and reading Grab Car co-founder’s LinkedIn post on how their 5-year old startup celebrated their 1 billionth ride across Southeast Asia – there’s plenty of food for thought in what lies ahead for other industries. The question is, which one?
I joined a gym back in the day. I felt my life changed when I signed on. I was a bunny during the first three months, patted myself on the back for using what I had paid three times a week. As the months dwindled with auto-debit dues in force, here was a subscription for a useful use of bathrooms to shower in between work and dinner outings. My main issue with the gym membership was one of human relationships. I didn’t feel I belonged and it wasn’t my fit. But that was personal. And like a bad relationship you yearn to get out of, I bode time.
In short, I’d say NO – but only if, only if there’s a major disruption to the industry. I keenly observe the Aussie/NZ fitness industry as it has been quite revolutionary, and inspirational. In fact, so inspirational that it’s sent ripples across the seas towards SEA as many Aussie fitness entrepreneurs have ventured towards the Asia side of the Pacific to expand their brands network. A few names to boot; Lorna Jane, Boost Juice, Dave Nuku of Fire Station & Michelle Bridges (Biggest Loser), F45, Bianca Cheah of Sporteluxe (funny that we’re distantly related!!), etc.
Fitness in Asia is fast catching up too, and the landscape is so different from just 2 years ago; evident in the increase in the number of health, fitness & sporting events across the region; from community events, fundraisers e.g. MERCY International Humanitarian Run which we created and organised, to sponsored events like Standard Chartered Marathon Races, OCBC Cycle Race, The AIA Music Run, Reebok Spartan, Ironman – they’re all in the region.
One would think – hey, won’t these people who sign up for these runs and events need more training, hence head to the gym more? Truth is, people are moving out of gyms and into parks, workplace workouts and fitness events. Zumba after work is a norm now. It’s no wonder startups like Classpass, Guavapass or KFit have started disrupting the big gym brands. Consumers have more choice, and get a better deal – so why not support a smaller but personal establishment?
I worked on a PR campaign for a big gym franchise 9 years ago and that was eye opening. I had ideas then, but they didn’t fly. They seem to be flying now.
I spent some time with my 8-year old nephew the other day and as usual, kids ask the darndest questions: “How many calories does a serve of french fries contain?”, he asked. I quickly hit search and discovered that one small little packet of fried potatoes contained 230cals!! That’s about the same amount you would lose if you ran 5kms. Imagine that. His eyes lit up, as though he had an epiphany. Little did he know, his aunt was on that journey already!
So it ignited my curiosity and I started researching about calorie intake and output. Here’s a snapshot of my findings.
| *1 bowl of rice=207 calories | Serving | Calories |
|---|---|---|
| Fried vermicelli noodles (meehoon) | 1 plate | 510 |
| Curry Laksa | 1 bowl | 589 |
| Nasi Lemak with gravy | 1 plate | 644 |
| Roti canai and dhal | 1 serve | 360 |
| *2 bread rolls=114 calories | Serving | Calories |
|---|---|---|
| Eggs benedict; poached chicken egg, bacon or ham & hollandaise sauce with bread or English muffin | 1 serve | 238 |
| Breakfast cereal with milk | 1 bowl | 72 |
| Toast bread with butter and Vegemite | 2 slices | 319 |
| Bowl of fruit (mango, bananas, blueberries and kiwi fruit salad) | 1 bowl | 107 |
Typically, an average person would consume up to 2000 calories per day. However, if you intend to lose off some weight, then you’ll need to consume under that average coupled with exercise to burn off.
Bear this in mind.
3500 calories = 0.5 kg
Safe and practical weight loss programs recommend that we should aim for no more than 0.5kg loss per week. Any more and you could put your health at risk. That means you’re looking at a reduction of 3500 calories from your weekly intake – or, 500 calories reduction (or burnt off) per day. This brings your daily caloric budget to 1500. However, such a low caloric budget per day may not give you the sufficient nutrients you require. There are no shortcuts to it, and one sure way to lose weight is via physical exercise. There are so many ways to incorporate fitness training – speak to your fitness coach and get your goals set together.
| *females | Duration | Calories |
|---|---|---|
| Standing up at work | 1 hour | 136 |
| 10,000 steps^ | 1 day | 500 |
| Average number of calories expended in a day (sedentary) | 1 day | 1800 |
| Average number of calories expended in a day (Active level 1) | 1 day | 2000 |
The calorie burn rate differs depending on a person’s height, weight and gender. Males would burn an additional 30-40% extra in comparison to women.
^Shape-up America! is a non-profit that tries to combat obesity by encouraging and recommending people take 10,000 steps per day. Likewise at Asia Fitness Today, we aim to make an impact by encouraging co-workers at the workplace to be aware, be conscious about their health and start MOVING. Take the stairs. Park further away from the office and walk – saving you money, and burning you calories. Gather a few colleagues, grab a bike-share and ride to a new spot for lunch.
So, no matter what your fitness goals may be, a good start is to understand your own daily consumption habits, the calorie content of your favourite foods, then adjusting your lifestyle towards achieving those goals.
Eggs are the most efficient superfoods that offer a compact source of calcium, vitamin-D and protein. It’s one of the most inexpensive high quality protein packed with vitamin B2. The egg whites are also rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Source: LiveStrong and BBCGoodFood
One of my favourite breakfast combinations, is having two eggs scrambled or poached with a splatter of turmeric powder, pepper and a pinch of salt.
Trying to lose weight? These “slimming beans” are a great source of fibre, protein, and healthy fats. You can boil it with some salt for flavouring and eat it like popcorn, or have it in a broth or soup. The South Indians make a great curry while the Middle Eastern community make hummus out of the chickpeas, or an amazing chicken and chickpea stew, or serve it in their salads. Rich in calcium, iron, manganese, phosphorous, potassium and folic acid, chick peas also contain folates which help in reducing amino acid and homocysteine, has a low glycemic index and are gluten-free! On that note, I’m off now to try out a chick-pea salad recipe!
There’s no excuse not to do what makes you happy.
Do what you love.
MURFEST aims to awaken the Urban Spirit within every individual to live
a balanced and harmonious lifestyle will continue on its objective to provide
a platform and space for self-discovery, self-mastery and knowledge through
a variety of wellness practices through workshops & a dance fitness party.
“MURFEST has come a long way in establishing the mindset of healthy living
through wellness activities and we are continuing this effort to further
implement this through MURFEST. This year, we are proud to collaborate with
industry experts to further enhance the festival content,” said Shobie Malani,
MURFEST founder.
The 3-Day Festival provides participants the journey to explore and
experience various wellness related workshops, certification programs,
marketplace and other wellness related activations. Another highlight to look
out for at MURFEST would be the GloKL | Dance Fitness Party featuring top
Salsation trainers in the region including its founder Alejandro Angulo through
the collaboration with 360 Active Studio and will take place at The Plaza,
LimKokWing University, Cyberjaya.
Participants to MURFEST 2017 can also expect other new introduction into the
programs including Master Classes workshops and free for all community
based activities. JustBe Markets is a one-stop health and
wellness market-space which showcases the best in organic, homemade and homegrown wellness products.
Families with children can enjoy the KIDZ CLUB treats for children, a haven
that not just harnesses their boundless energy but also caters to their
sensitive, growing emotional and mental needs.
At MURFEST 2017, the Association of Malaysian Spas (AMSPA) will host a 1-Day AMSPA Wellness Convention and the Women Empowerment Festival will host a 1-Day Women Empowerment conference.
Festival tickets are now on sale starting from RM 69.00 to RM 399.00 at
www.murfest.com.
Sounds like an awesome weekend, that’s not to be missed!
AsiaFitnessToday Fitness Events division provides event services to clients who wish to create their own events. We have produced fitness, sports, outdoor and adventure programs, team building and family day events. Besides designing programs, AsiaFitnessToday will also look into improving the well-being of employees in the company.
Email us: info@asiafitnesstoday.com
AsiaFitnessToday is committed to creating awareness about fitness, and the importance of physical movement in our daily lives. Ayuh, kawan-kawan, let’s MOVE Asia together!
One of the programs we’ve rolled out, is the MOVE ASIA community campaign. And YOU can be a part of it too!
a) www.facebook.com/asiafitnesstoday
b) www.facebook.com/funfitfriday
#MOVELAH #asiafitnesstoday #funfitfriday #workplacewellness
What is Fun Fit Friday? Every Friday, get a group of work colleagues, friends or family together to move, walk, run, hike or cycle for 45-minutes. Then, share the photos on our social media walls to encourage others.
Email us on info@asiafitnesstoday.com if you’d like a Movement Prep / warm up cheat sheet.
Sign-up your company and get your co-workers moving at the workplace!
Sign-up as a Certified Fitness Trainer or as a Fitness Buddy and help others.
Sign-up as a Partner and showcase your fitness products/services.
Living sedentary lifestyles, working in an office environment with minimal movement, eating unbalanced meals or erratic meal times. Sounds familiar? Obesity is one of Asia’s biggest concerns, but we can each make a difference starting at the workplace.
Did you know, that over a third of the world’s population resides in Asia, and they are now more obese than ever. These figures are alarming and a huge concern for governments and employers because obesity can lead to preventable non-communicable diseases (NCDs), illnesses and absenteeism thus affecting national productivity and mental health of a country’s citizens. At AsiaFitnessToday, we believe that if we start by moving people at the workplace, it’ll create a ripple effect back home and soon, people will use that awareness and be more conscious about how they move, breathe, eat and live.
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Be a fitness advocate and get your team mates engaged and inspired to get fit and healthy!
It’s always a good time to inspire change starting from within the company itself. So it’s a good time today to consider speaking to our event planners about what you need to enhance team bonding, motivation and leadership. We work closely with local and international program partners, so that we can identify solutions that work best for each unique organisation. At the end of the activity, or series of activities, you will be able to assess each individual staff, the departments and what motivates them.
For further inquiries: bookings@asiafitnesstoday.com
Other programs: F2F training, boot camp, weight loss competitions, cigarette cessation or just purely improving internal communication and team bonding.
*Terms & Conditions Apply.
Wall Street Wellness Programs are used to drive sales – Bloomberg.com
Research has shown more C-level executives are incentivising their teams with a sustainable and regular workplace wellness program
Convincing C-level executives on launching and sustaining a workplace wellness program may be an uphill battle if you’re not armed with facts*. However, it should be relatively easy to convince your fellow colleagues especially if it’s centred around wellness!
Our program directors have spent a collective of 40 years designing team building events, personal development coaching and corporate events. So we understand what it takes to keep teams motivated, inspired and loyal to a company. Often, it’s not what you give your staff once a year. It’s the care and empathy shown on a daily basis.
Some of our customised wellness programs include:
Sign up for the AFT Fitness Wellness Program for corporate executives. We’ve designed programs for team rewards, team motivation or team bonding. Book a free consultation at: bookings@asiafitnesstoday.com or register your company today!
*Need help with some facts on why Corporate Wellness Programs are effective? Email our sales consultants for some tips!
