What is FISAF

Federation of International Sports and Fitness

What can you do after you get an ACE (The American Council on Exercise ) certificate? Either you can jump start your career or take a higher level studies on becoming a Trainer by taking FISAF (Federation of International Sports and Fitness).

You can read more about it in Malaysia's site Here. These courses include:

1. Fitness Instructor training


2. Aerobics and Group Fitness training


3. Aqua Instructor training


4. Personal Trainer

You can read other information in their Facebook page Here.

This is their official page Here.

PNB 25 Weeks Challenge

A muscular harimau told me that he's having a great time training people at PNB. For those of you who are working at PNB KL are really lucky to have this opportunity to lose weight with the help of fitness trainers. Not only they have succeeded losing weight, they win money prizes as well.

PNB has their own Biggest Loser challenge and other companies should follow suit because such rewarding activities(2 in 1) can also be a start for a more healthier conscience and inspiration for all of us.

Jolie Before After

Jolie, before after(34 kg's loss). Taken from Bob Harper's Facebook pix. Sorry no workout/diet detail, only a quote from Jolie.

"Coming from a girl who ran a 15 minute mile and hid behind the baseball dugout during PE's weekly mile run...HELL NO. I hated running. Running tones everything and feels so good after. Most importantly, it's an individual goal only YOU can complete and accomplish. It feels so good, especially since I unhitched the 75 pound trailer ;]"

For My Motivation

You see, I do like seeing before and after pix of people losing weight, regardless how they do it. Here's an example:

Isn't she awesome? Again taken from Bob Harper's wall pictures in Facebook.

My Choice of Cardio

I think I'm starting to like running. In fact, I think I'm quite addicted to it! I swear I used to really really really hate it. Lazy even to wanting to change into my running clothes but after I forced myself to do it, in the end I can't get enough of it. Indeed, this really surprising! Alhamdulillah. It's great to feel to want to run everyday. It feels like a new hobby to me and not just a chore.

Currently I'm running HIIT for only 15 minutes per day. In cardio day I'll run twice. For me, this is out of my comfy zone. When I decided this, I was like sweating and my heart has a huge pang of NOT wanting to do it. But I'm 31 and I've never been in a good shape since 10 years ago! So suck it in, it's going to hurt for a while everyday but it's only 15 minutes of 24 hours. No pain no gain!

So here I am trying to think whether or not I should increase my running next week to 20 minutes per cardio session which was the real time set for the HIIT? Now my heart is telling me I should run more because I feel like I need to run more. My body is telling me to run more.

I'm so addicted to see further great results from all this running and it hasn't been a month yet since I've incorporated daily cardio into my training session. Usually I would just run 3 times a week, weight train 3 times a week.

I didn't really believe(or probably don't believe in myself) when famous trainers such as Jillian Micheals or Tom Venuto says that if you want to lose fat fast, you should do cardio EVERYDAY(or almost everyday... I'll post the article if I can find it again)! You should push yourself out of your comfort zone and face the pain. Then you will see success. Although it's only the beginning phase but I think losing 5 cms off my waist within 2 weeks is great progress for me. I hope to see some more promising results in the near future.

Here's how I do my cardio(15 mins only). More info can be found here. I know some of you prefer varieties in your cardio so that you don't get bored and stay motivated but knowing the advantages of HIIT, makes me stick to this one and only cardio for now... lets hope that my body does not adapt to it too soon! ;)

How it's done:

1. Warm up the first 2 minutes at Intensity Level 5

2. Minutes 2-3 move from Intensity Level 5 to 6

3. Minutes 4-5, 6-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.

4. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.

5. Minute 20 cool down to Intensity Level 5 for one minute.

Gabriel Method: Visualization

I gotta say,the past 2 weeks training has been pretty intense for me. It's Monday already! The good thing is that I am loving it. The feeling of wanting to exercise is so over powering. I've never liked exercising until now. I think it all has to do with Gabriel's visualization audio I heard 2 weeks back.

The visualization audio was for 20 minutes. He tells you to lie down, relax and close your eyes while he guides you on how to visualize yourself to succeed in losing your weight, how you're going to love to eat veges, will love exercise, visualize how I want to be in the future, letting the negative energy go and let my body feel safe and willing to lose weight on its own... and more.

Towards the end, I felt like I was half asleep but still listening to him talk with the soothing background music. I've let myself hypnotized by Gabriel! I still remember him saying, "Each time you eat vegetables, you'll feel it's sweetness..." Each time I think of veges I'm literally drooling! It's like drooling for cupcakes. He also touched a topic on how I won't be liking junk food anymore, how off putting it is and how I will more healthier food from now on. It worked as well. I don't drink coffee as much and my binging on less healthy food has decreased drastically. The cravings for unhealthy stuff has gone almost completely. I was so surprised for the first few days!!!

That particular visualization audio should be listened to each time before you go to bed. But I've just listened to it once. I don't have an mp3 player just yet. A must buy for me soon!

The most happiest thing for me this week is that I lost (89cm to 86cm) 3cm on my waistline within a week all thanks to Gabriel's visualization technique. Don't forget Tom Venuto's workout plan too.

Do check out Gabriel Method on youtube for more info.

Quote of the Day

Dieting without exercising turns you into a skinny fat person. You may look thin in clothes, but when you take off the shirt, you will still look soft and flabby. - Tom Venuto

For My Inspiration

...and probably your's too. I would love to cut and paste the pictures of Mel B's abs but their too sexy :D. So instead I'll just link it up here. Mel B is also releasing a workout video on 2010. With those ripped abs, I wouldn't mind buying her Dvds.

Don't Quit Poem

I found this while surfing to this blog. Highly motivating blog about Herbalife users. I really like the testimonials and the before and after pics. Sometimes I want all those extra kgs disappear in one day but, yes, patience is the word!