Mt Kinabalu Charity Climb - part 3

My journey to Mt Kinabalu is something I will remember for long time, what an experience! But my trip will be less meaningful without the support of many family members, friends & business associates. Their moral and kind donation means a lot of me, as all their donation will go towards the charity. I like to share some photos here. Enjoy ...

Mt Kinabalu Charity Climb - part 2

I have received my charity climb donation card today, so that's just in time for me to do donation collection for charity fund to help the cardiac children. We (the hospital) hopes to raise RM250,000 in total to help 10 children with open heart operation. As a climber I have to raise RM10,000, so I need a lot of help & support from my friends and family members.

As a climber, I also have to pay my own air-ticket & other misc expenses. So the money I raised will fully go to the donation fund and it's not for my trip. My hospital is able to issue tax-exampt receipt for your kind donation, if you wish to receive one.

I have started my training this week by climbing the Penang Hill from Moon Gate near Botanical Garden to reach point 84 by 50min, it was a slow climb & not too hard for me. The total time spent was 1.5hr as coming down hill is faster. But I was told that this is just 1/8 of the distance compare to Mt KK, and that will be tough :-(. I was advised to train at least twice a week up to two months before the actual climb, so I have to put in a lot of time and effort to train for this. So I really hope that all my friends will support me in my donation collection this Chinese New Year period as this is really for the good cause.

Mt Kinabalu is South-East Asia's tallest mountain. The highest point is Low's Peak at 4,095.2m above sea level. As a friend, you are welcome to join me in the climb and be part of the team to have a new experience, gain a healthy & fit body thru training, plus doing charity at the same time. What a bargain!!

Happy Fortune & Prosperous New Year

Mt Kinabalu Charity Climb - part 1

Guys & girls,
I have confirmed my place for the climb of Mt KK at end March. So I got to train hard for it after CNY, so that will automatically give me another motivation to exercise hard (for my own health) and also to help others (charity to operate on 10 children with heart diseases). A little bit like Kenny Sia, funnyman of Malaysian Blogger (see http://www.kennysia.com/, you will love him). He keep participating in marathon runs to keep himself fit (http://www.kennysia.com/archives/2008/12/singapore-marat.php). BTW Kenny's blog is one of the top in Msia in terms of hit counts.

As a participant of this climb, I need to raise fund of RM10,000 in the next 3 months, so I can use a lot of your spare $$ (10, 50 or 100) is most welcome!! Pls sms me with your support so that I can raise the fund for this good cause. Better still join me in the climb and help raise RM10,000 under your donation collection.

THE DATES ARE CONFIRMED!
CONQUER THE HIGHEST PEAK OF SEA ON MARCH 28! (3 DAYS/2 NIGHTS, MARCH 27 – 29)

2nd Mount Kinabalu Charity Climb for Cardiac Children

In Aid of Children with Congenital Heart Diseases

Target: RM250,000 for 10 children

Collection period : January 15 to March 15, 2009

Slim and Sleek

This is an article from Fit4Life of Sunday Star. Even though it's written for women but apply to men too. Use this approach

• Make a commitment
• Get emotional support
• Set a realistic goal
• Eat healthy & enjoy it
• Be active
• Change your life

Ernesto Suncar Dropped 430 Pounds, from 640 lbs. to 210

City guy says he dodged death by losing 430 lbs., going from 640 to 210
Ernesto Suncar Dropped 430 Pounds, Makes Your Resolutions Look Stupid





Impressive huh?
He now has the waistline of 34", just half an inche more than me, wow!! And I am struggling to go down from 33.5" to 32.5",
shame...

Please don't make this your new year resolution!

Have a good laugh, but please don't do an Adam

Sleep affects physical and mental health

Extract from http://www.csmngt.com/ website

Sleep has a direct relationship to physical and mental health. Deprive a person of proper sleep & physical symptoms invariably develop.

• Research at Harvard University Medical School has identified links between the lack of proper sleep and assorted medical conditions ranging from cardiac conditions to cancer.


• Proper sleep is now recognized as a physical necessity.


• Sleep works as a restorative function for the brain and body.


• It is thought that deep sleep allows for a period of brain chemical / neurotransmitter replenishment. Are we smarter in the morning?


• Lack of proper sleep can be responsible for an assortment of medical conditions.


• Inadequate sleep increases the risk for heart disease as well as autoimmune disorders (i.e. rheumatoid arthritis).


• Lost sleep causes the brain to stop producing cells & thus lower intelligence. "The suppression of adult neurogenesis may underlie some of the cognitive deficits associated with prolonged sleep deprivation.", Dr Elizabeth Gould


• Narcotic / prescription sleep meds are detrimental to proper sleep.

Healthy Sleep - 5 stages of sleep

Healthy sleep is comprised of 90 minute sleep cycles. Each 90 minute cycle consisting of the 5 stages of sleep. Proper restful sleep will cycle through these 5 stages of sleep every 90 minutes throughout the night.

• This 1st stage is characterized by a drowsy feeling rather than 'sleep'. It is definitely an integral part of the sleep process.
• In the second stage of sleep ones awareness of the external environment slips away.
• Stage Three is a transition into Stage 4's delta deep sleep.
• Stage Four Delta Sleep is deep sleep, it is difficult to quickly awaken from Delta sleep.
• Stage Five is Rapid eye movement (REM) sleep, associated with dreaming. REM sleep is most prevalent in the final third of a sleep period.

More details about 5 stages of sleep

This 1st stage is characterized by a drowsy feeling rather than 'sleep'. It is definitely an integral part of the sleep process.

• Stage 1 is the gateway between waking consciousness and sleeping unconsciousness. As we fall asleep, yawn.

In the second stage of sleep ones awareness of the external environment slips away.

• Stage 2 occupies 45-55% of total sleep.

Stage Three is a transition into Stage 4's delta deep sleep.

• Heart rate slows, respirations slow, brain waves slow.
• Less than 10% of total sleep.

Stage Four Delta Sleep is deep sleep, it is difficult to quickly awaken from Delta sleep.

• Delta sleeps dominates the first third of the night and makes up about 10-15% of total sleep time.
• This is a period of intense but slow brain waves. Brain waves significantly slow
  Heart rate & respirations slow, the body becomes mostly immobile.
• It is during stages 3 and 4, or slow brain wave sleep, that growth hormone levels increase and changes in immune function occur.
• Delta Sleep could be considered the anabolic part of sleep. Delta Sleep is when growth and rejuvenation occurs. A period of rejuvenation for our muscular, immune, nervous and skeletal systems.
• This pre-dream state stage of sleep is the time when sleep walking occurs. In REM sleep skeletal muscles are frozen.

The fifth Stage is Rapid eye movement (REM) sleep, associated with dreaming. REM sleep is most prevalent in the final third of a sleep period.

• Predominates the late stages of sleep and can comprise up to 50% of the final 90 minute cycles.
• A period of very active brain activity, pulse rate increases & we lose the ability to use our skeletal muscles.
• REM sleep helps with the organization of memory.
• When you awaken with 'a problem solved' thank REM sleep's memory optimization process.

And don't miss this article, very organised & easy to understand Sleeping Well; What You Need to Know

Here is another one, Information about Sleep

I Practise a Healthy Lifestyle

Happy New Year!!


This is my 1st posting in 2009 and I am posting this latest ads by MOH which I think is very good advise for everyone.

It advocates healthy lifestyle via
- I don't smoke
- I eat right
- I stay active
- I manage stress well
- I don't drink alcohol

I am able to comply with almost all of them except I do some social drinking, not reguarly.

But I would like to add
- I get enough sleep

Getting enough sleep has always been my problem as I only sleep an average of 5-6 hrs a night, which is VERY BAD for my health.

My new year resolution is add 1 more hour to my sleep every night. It's not going to be easy cos I am already struggle for time to do things, going to bed earlier is not as easy as it see. Hopefully I can do it.

The following are some of the posting on risks of sleep deprieved

• Not Enough Sleep May Be Linked To Eventual Risk Of Heart Disease
• Not enough sleep linked to increased obesity risk globally
• Activity, Sleep May Cut Cancer Risk
• Scientists Finding Out What Losing Sleep Does to a Body
• Getting Enough Sleep? Consider Your Heart

So, how do we know we have enough sleep? Refer to this link

• Do you get enough sleep?

Anne Mahlum - CNN Hero of the Year

I was watching CNN tonite and impressed with Anne Mahlum who was named one of the CNN Hero of the Year in US. She is the Founder and President of Back On My Feet organisation is a non-profit organization that promotes the self-sufficiency of Philadelphia's homeless population by engaging them in running as a means to build confidence, strength and self-esteem.

So running is not just for promoting health to ourselves but also can help others, I wonder there's such similar organisation in Malaysia? In fact I think there are many as I remember there's one that in Penang where they organisation a 24-hour delay challenge run around Penang Island to raise fund for the underprivileged. May be I should participate in the next run in 2009.

A real pain - Is smoking really such a pleasureable activity?

According to World Health Organisation (WHO), in the 21st century alone, tobacco is expected to kill 1 billion people globally whilst its consumption is on the rise in developing countries.

"Smoking has often been wrongly depicted as 'cool', 'fashionable', 'trendy' and in certian societies, it is part of the social norm," said Dr Zarihah Mohd Zain, a 16-year veteran epidemiologist who specialises in smoking-related issues. "Smoking is the leading cause of preventable death. Smoking resulted in nicotine dependance & causes fatal and disabling disease. Half of all long-term smokers will eventually be killed by tobacco, and of these, half will die during productive middle age, losing 20 to 25 years of life.

Smoking is one of the key risk factors of many chronic diseases (cardiovascular disease, cancer, chronic lung diseases & diabetes) which are major cause of death worldwide. The global prevalence of all the leading chronic diseases is increasing, with the majority occurring in developing countries and projected to increase substantially over the next two decades.

Weight-watching aid in New York city

Although we know that the daily recommended calorie intake is 2000, but it's impossible to ascertain how much is the calorie of curry-mee, nasi-lemak, humberger, etc. Now NYC is doing something to battle their obesity problem, soon more US states will follow suit.

I will add that it's highly recommended to split your 2000 calorie intake into 5-6 small meals rather than 3 big meals. Your body will work more effeciently to digest 5-6 small meals. With 3 big meals your body will tends to store moe fat which you don't want.

Whole Grains Fight Belly Fat

I have learned that eating whole grain bread & cereal is healthier than white bread, so I have been on such diets for long time. However I have also put on quite a lot of belly fat which I attributed to the following factors:

• Lack of exercise


• Poor diet habits (wrong portion size, wrong time, etc)


• Basically, caloric imbalance (Calorie Intake > Calorie Burned)


• Total lack of understanding of belly fat (visceral fat) and it's risk

When I realized my high body fat early this year, I became quite worry and started lots of reading on its risks and learned how to combat it (in theory). I believe I have put the theory in good use and good effect, albeit slowly.

In short, combating belly fat is very important if we want to lower our chance of developing heart disease, diabetes or even cancer.

I like to share these 2 useful articles, read the study carefully:

• Belly fat in men: What you need to know
  Learn why belly fat is unhealthy — and what you can do to lose the extra pounds.


• Whole Grains Fight Belly Fat
  Study Shows Whole-Grain Diet Good for the Waistline and the Heart

The passing of a Malaysian Son

I saw this from Haris Ibrahim's website (The People’s Parliament) entitled The passing of a Malaysian Son dated 18th Dec. And I am quite curious to know how he died? Is it related to heart attack??

Now read this from Malaysia Today's REST IN PEACE, MY COMRADE (dated 17th Dec), passed away in his brother's house, seemingly from a heart attack. See some of these websites, pay special attention to Shukree's waistline, the warning sign is very clear to me. Don't you agree?

• ricecooker


• zorro-unmarked

My condolences to Shukree's family. The threat of heart attack (timebomb) is very real. If you love your family, take good care of your health. We are all only human, we only live once.

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However, I MUST warn you that I have also seen many skinny people with heart problem - blockage of 3 arteries! So don't assume that you are OK and have NO heart problem just because you fit all the stats of good health as in my other posting (My body fat of Dec'08 & Ticking Timebomb).

********************************************************************************************************************

Remember, we are NO DOCTOR, it's necessary to regularly consult your doctor whenever you have any doubt about your health.

Understanding Body Fat, Cholesterol & Blood Pressure

This is a simple sheet of information on Body Fat, Cholesterol & Blood Pressure

My Body Fat % in Dec'08

During Apr'08, I have the following figures - very unhealthy for a guy with small frame & height of only 166cm. Basically the figures screamed that I am OBESE and I didn't know anything about it.

• Waistline of 38 inches (By Waistline std I am OBESE)


• Body weight of 67-68kg


• BMI of 24.5 (By BMI std I am OVERWEIGHT)


• BF% of 30-31% (By BodyFat% std I am OBESE)

At the time that I started my blog in Oct'08, see my 1st posting on this blog. I have the following numbers

• Waistline of 34.5 inches (I have lost 3.5in on my waist. By Waistline std I am still ok )


• Body weight of 61kg


• BMI of 22.1 (By BMI std I am NORMAL)


• BF% of 25-26% (By BF% std this is BORDERLINE)

During Oct'08, I set the following Dec'08 target

• Waistline of 33.5 inches or 85cm (this will be the hardest to achieve!)


• Body weight of 59-60kg


• BMI of 21.6


• BF% of 23-24%

So, what is my ACTUAL result now in Dec'08? It's as follow

• Waistline of between 33.0-33.5 inches (so I achieved my target!!)


• Body weight of 61.4kg (didn't achieve target, but this is still good weight)


• BMI of 22.3 (By BMI std I am NORMAL, ok)


• BF% of 24.5% (By BF% std this is ACCEPTABLE, ok but could be better)

As you can see from the printout of the Tanita Bodyfat Analyzer TBF-401. I have got the following results for July08 & Dec08. Over the period of 6 months, I have lost a total body weight of 4.4kg (65.8-61.4). From the printout, I have lost 4.7kg (19.7-15.0) of body fat and gained 0.3kg (from 46.1kg to 46.4kg) of Lean Mess (muscle). But my body fat of 15kg is still outside the desirable range of 7.6-13.9kg.

Now I have another 1.1kg of body fat to lose, that will be my target for the next 6 months. My next target is to archieve

• - bodyfat of 20%
• - 32.5" waistline
• - body weight of around 62kg.

Thus, it's possible to lose weight and stay healthy if you put your mind to it and be persistant. Why don't you follow my example?

Ticking Timebomb - Know your Health Risk Factors

Lately we have seen a few politicians died of heart attack, they are from UMNO, MCA & Gerakan. I am sure there are many others non-politician Malaysians die everyday of similar ailment, without warning. All their friends said the deceased looks so healthy and don't see any warning signs. This is because most people don't understand the health risk factors of their body. For example, when I look at people with the body size & waistline like in these photos, I really sweat for them as they are having such high health risk factors from heart attack. Overweight & Obesity is a real problem in Malaysia. Big belly & huge waistline is no-no as it invites heart trouble, it's a ticking timebomb (heart attack) waiting to explode, good luck to both of them!!

See these reports from

• FoodConsumer.org - Belly fat linked to high risk of diabetes, premature death
• CBS News - Belly Fat Doubles Death Risk

And to complicate matter, when the bomb exploded, the person only has less than 5min to be rescued, waiting for Ambulance is equal to waiting for coffin car to arrive. Most victims don't have the luck of having people who know Basic Life Support (BLS) or have passed BLS course around them. So prevention is better than cure - take good care of your heart!














Don't become this sad statistics, learn to understand what health risk factors are, it's not difficult & certainly not rocket science. Without warning is definitely NOT TRUE. Just like science that based on fact & figure, you need to watch your fact & figure (Health Risk Factors) of your body. For me, I will watch the following figures as a warning signs of my health

1. Waistline - make sure your waistline is NOT larger than 35" (asian) or 38" (westener)


2. Body Fat % - make sure you are NOT obese


3. BMI - make sure you are NOT obese, but it is not very reliable as a perfectly fit bodybuilder will have high BMI (obesity) and a tiny guy with huge gut will have perfect BMI (when he's actually obese)


4. Watch your cholesterol level, make sure it's not high, try to do annual madical checkup


5. Watch your blood pressure, make sure it's 120/80, to avoid high blood pressure


6. Watch your sugar level to avoid diabetes, a terrible disease


7. If you want to, you can also watch your pulse rate, it should be around 60 to 100, preferably 60 to 80 which mean you are fit

You also need to watch your life style and your food intake

1. Make sure you always have enough rest, which I always did badly
2. Be Active, Get physical, have regular exercise regime like walking/running - no harm to do marathon regularly, just kidding :-)
3. Make sure you eat balance foods - eat lots of leafy green veg, fruits, nuts; and very little meat, watch what is on your plate.
4. Not just what you eat, eat well, good diet & good food combining
5. Avoid certain junk food too
6. Learn about Metabolism to improve your health
7. Eat healthy cereal - healthy cereal, healthy muesli, high fibre good; don't eat junk cereal - no coco-crunch please!
8. Don't smoke or cut down smoking, it's a stupid habit
9. Do body detox if possible

That's all for now.

Old Trafford

After visiting my nephew in Manchester University, my bro took me to Old Trafford. Even though I am life long LFC supporter, visiting the Threatre of Dream is still a dream come true. We didn't do the stadium tour - sorry guys, no photos inside the stadium. May be next time :-)

Now, how about Champion Luegue 2007/2008 group match between Liverpool vs Porto, played in Porto? That was a huge experience! The sound effect of the Champion Luegue music still ring loud in my ears. Fancy any photos? Coming up next ...

Stadiums visit

Unlike Anfield, I didn't do the same stadium tour in other FCs, so I don't have the same amount of photos like in LFC.

Stanley park - Everton

This stadium is really within walking distance of Anfield. Stanley Park is at the foot of the small hill and Anfield is at the top of that small hill.

Reebok Stadium - Bolton

We stayed in the motel right across the stadium. We were on our way to Manchester.