IGNORANCE WAS A BLISS

4 years ago, Anushia Siva Subramaniam introduced me to this military-inspired, group, outdoor personal training program in Padang Merbuk. Unbeknown of what it was, Anushia's introductory line was as simple as... "You don't asked so much, You don't think too much, you go and enroll online and just surrender yourself for just 1 hour, 3 times a week for 4 consecutive weeks!!" Then you will know what the bootcamp training is all about". My enthusiasm and deep passion to be healthy and fit got the better of me and I immediately enrolled and fell in love with everything about bootcamp akin of a love at first sight. I was obsessed with its training program. I do not know what got into me but I found some hidden massive energy that made me craved for more and more even now 4 years later.

I did not understand the how(s) and why(s) but what matters, whatever the program was, it worked!!

That sentence then became the tagline of COBC bootcamp workout testimonies year after year... "Just surrender yourself for 1 hour, 3 times a week for 4 consecutive weeks and you will be amazed to see the result". Most recruits stayed on with the program for years to come.

Like most of us, I was not bothered to know the science behind the Bootcamp program but the newly found strength, stamina and especially the leaner-meaner me was enough for me to keep wanting and coming for more.... month after month, year after year. Now, I took a step further to understand the whole science with what is happening inside and within our body. To satisfy this curious mind, I enrolled together with a platoon of Reds to study at the Fitness Innovation Malaysia (FIT) and a mile into the journey of learning, I was lost in a jungle full of jargons but quickly adapt to be able to relate what I learn with all readers.

AN ASPIRING JUNE

The June-Intake started with a Bomb at the Chief's Original Bootcamp, Malaysia again... More than half of returning recruits achieved their Personal Best in their Benchmark Assessments. Read more about the Benchmark Assessment at HERE. The latest benchmark assessment saw more recruits completing their benchmark assessment below 7 minutes which was an extraordinary achievements considering there were only three recruits in the "6-Minutes ++" category the same time last year.

What was even more inspiring, was the testimony from our recruits on Facebook (keep it coming folks). At COBC, it is always a positive inspiring energy that flows through our every recruit. That is the spirit of bootcamp. Rarely will do we see our recruit demoralizing other comrades or other recruit from other bootcamp or even instructors from other bootcamp. Mutual respect and common courtesy is COBC build-in traits & belief that is the first rule of being a bootcamper, preached by the platoon commander during every month's opening speech. For June what will be the target?

Whether your target was to trim down your waist line from size 36 to size 30 like Poh Ow Ee...

or to run faster like Chee Yee Law whom never seriously ran before but started collecting Prizes after a few months with COBC...

THE LONGEST DAY

When we talk about a bootcamp fitness program, nothing can rival Chief Brabon and Gunny Brabon 23 years old program at the Chief's Original Bootcamp, Malaysia (COBC) or commercially known as the Original Bootcamp (OBC) in Australia. The duo founded the OBC in 1999 from what was first a camp to slim down the wives (at their request) of the goddess looking Royal Australian Army. Chief customized the army training program for those wives and it became so popular their friends began to take part and today, from just a platoon of wives, it has expanded across 50 locations in Australia and 6 locations in Malaysia.

The program was further researched and various events were organized to keep recruits motivated while maintaining their training momentum. In Malaysia, the Military-Corporation aka Military Corp (pronounced as Military Kor) codenamed MC12 (Military Corp12 session) had trained more than 5,000 recruits since its establishment less than 3 years ago and the next most successful program launched under OBC/COBC stable was the 8 Week Challenge where a challenge was thrown to all recruits to transform their health and physique into their dream body in just 8 weeks. Those challengers with the best transformation, will receive a reward RM15,000 as the grand prize for the the Grand Champion. In addition to the overall champion, Malaysia Champion received a New Balance Voucher worth RM3,000.

Beside the Military Corp and the 8 Week Challenge, in Australia, there are three (3) other programs that became the talk of town every time it was organized namely, the Longest Day, the Hell's Week and Spec Ops (aka Special Operations). What is the Longest Day? This is the subject for this blog, specially request by 8WC Summer-2013 Subang Jaya Champion Sui Lynn.

The Longest Day was first introduced in 2011 and it was limited to only 52 participants-by-invitation per event . This was intentionally done to maintain the quality of the event and to make it exclusive. Only the best 52 applicants will be approved to participate. Thusfar, there is no recruit from Malaysia that had successfully participated and complete the Longest Day challenge. In 2012, one of our former instructor Daing was invited and had completed the challenge making him the first Malaysia instructor to have completed the challenge but that is expected of Chief's instructor. At the point of writing, there is still no one recruit that was invited to participate. The participation is by invitation only. Rumours have it, COBC instructors are currently grooming a few Deltas to take part in the challenge. Recruits will be nominated by their local lead instructor, having met all physical and motivational standards that are required. Recruits were not only judge on their physical ability but also on their mental fortitude.

The Longest Day event is a continuous 25 hours of bootcamp'ing!! Non-stop?!! ...almost!! The Longest Day was created to give civilians an insight into the level of physical and mental fortitude required to be a Special Forces soldier without having to commit to military service.

It began immediately the moment the bus transporting the participant arrived at the destination. They were greeted by instructors whom were either formerly infantry soldiers and/or some still serving soldiers. They were greeted with endless knocked on the bus door, followed by screaming and cursing army-style for all participants to get off the bus. Once everybody were off the bus, they were given a last call to retreat but if they are determine to proceed, they all must cross a line drawn which by then, there will be no turning back. 

COBC 2013 QUARTER 1: RETRO PARTY PART 2 (JANUARY TO MARCH SPIRIT OF BOOTCAMP AND ACERS)

COBC had our quarterly party in April at the Kuala Lumpur Golf & Country Club with the theme "Retro Party" (See: HERE) and part of the night's program was the certificate presentation for the achievers namely the voted Spirit of Bootcamp and those that was committed to discipline and sheer consistent workout- the Acers (100% Attendance, Commitment and Effort).

For the newbies, the Spirit of Bootcamp award is given to the recruit that motivates you to push that extra harder, somebody that makes your session more enjoyable, it does not even have to somebody that you know. It can be somebody that you have never even spoken to but you notice him/her to be encouraging, humorous and helpful. You determine who motivates you the most and you vote for him to be the Spirit of Bootcamp for your platoon. The recruit that was voted the most, will be the Spirit of Bootcamp for the platoon and will receive a certificate.

The ACERS... are those recruit that attended all the 12 sessions at his/her registered platoon including the Benchmark Assessment. Being military-inspired, it is important that we are always discipline and consistent with our training. Yes, you can attend as many sessions as you want, at any location (but must seek approval first before attending by SMS'ing Admin) under the Bootcamp-Buffet but you will only be awarded with the ACERS certificate only if you have attended the 12 sessions (including Benchmark Assessment) at your registered platoon.

HARLEM SHAKE.. THE COBC WAY

At the Chief's Original Bootcamp, we Workout, Play and Party!!

First draft!!
 Edited by Mayurdeep Baruah, broadcasted by Sheikh Hisham.
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COBC 2013 QUARTER-1: RETRO PARTY PART I

 Its a Retro party at the Chief's Original Bootcamp's 1st quarter 2013 partayyy.. but what is actually the COBC party? For the benefits of the many new recruits, COBC organized a get together amongst all recruits from all platoons at all battalions and all instructors closed ranks and socialize with the recruits. Yes.. It is perhaps the only opportunity for you to get to know your platoon commander without any fear of being 'grunt'ed'. It is also the period for you to dress-to-kill or show off your new physique. The party used to be a monthly event but we feel the party is better appreciated when it is not too frequent.. unless of course, it was requested (for earlier).

Today's party marked our 29th party that we had organised since our establishment. Each party bears different theme and although today's party theme was Retro... but I think its more like an aphro-party. Below are the list of previous party we had:

1) June 2010 - World Cup Fever - The Ecoba, Damansara Perdana
2) July 2010 - White & Denim (The Duke, Taman Tun Dr Ismail
3 & 4) August & September 2010 - Aidil Fitri  (Bustanu Pahamin, Sungai Penchala
5) October 2010 - Nerd and Geek - The Library, e-Curve
6) November 2010 - Hats Off - TGI Fridays, Curve
7) December 2010 - Ho Ho Ho # OBC International 20th Anniversary Celebration - The Modestos, Curve
8) January 2011 - Balik Kampung - Raja Affandi Jamaludin's Residence, Kampung Penchala
9) February 2011 - Pajamas - Viki Lim's Residence
10) March 2011 - Stripey Dotty - The Ecoba, Damansara Perdana
11) April 2012 -  Cowboy and Cowgirl - Chef & Brew, Damansara Heights
12 & 13) May & June 2011 - Superheroes - The Soul'ed Out, Desa Sri Hartamas
14) July 2011 - Green and Yellow - Bustanu Pahamin, Sungai Penchala
15 & 16) September 2011 - Halloween - Tony Romas, Mt Kiara 
17) October 2011 - Wear your Old Cloth before COBC - Bustanu Pahamin, Sungai Penchala
18) November 2011 - Luau Hawaian Hotbods party - Bustanu Pahamin, Sungai Penchala
19) December 2011 - Smoking Jazzy Roaring Twenties - The Taps, Jalan Tanglin
20) January 2012 - Gennaio Italian Bootcamp Festo - The Italianes, The Empire, Subang Jaya
21) February 2012 - Ay Yariba yariba MExicano - Las Caritas, Damansara Heights
22) March 2012 - Checkered and Funky Glass High Tea - The Library, First Subang.
23) April 2012 - Rubic Cube Colour - Chef & Brew, Damansara Heights
24) May &June 2013 - 2 Years Anniversary Party
25) July 2013 - Uniform Party
26)  August -
27) September -
28) 4th Quarter 2012 (Oct, Nov, Dec) - Christmas Party
29) 1st Qtr 2012 (Jan, Feb, Mar) - Retro Party

The retro party had brought back to fame John Trabotak, Bob Marley, Al Capone, Elton John and even Alleycats, Spice Girls Guys!! Click on Picture to enlarge.

CROUCH SQUAT!

New methods and techniques are always being introduced at the Chief's Original Bootcamp (COBC) to ensure our progress and performance is never plateaued. While being plateau is not a question at COBC, workout boredom too is never heard of. Infact, the longer you stay with COBC, the more cravings ala addicted you become.

The Chief's Original Bootcamp became the best and have been around for more than 2 decades because of the innovative program that guarantees result while we are having fun.

Recruits.. see the videos below for the perfect form of Crouch Squat (Adoiiiii.. sakit) introduced in April Session Day-4, demonstrated by the founder of our program Chief Brabon.

THE JUDGEMENT DAY!!

The fourth 8 Week Challenge was launched on 3 February 2013 and ended on 31 March 2013. What is the next step...

Judging
LOCAL CHAMPIONS
Local Champions will be voted on by the local Franchisee, their Instructors and
a Franchisee from another state.

SEMI-FINALISTSVoting for ‘Overall Semi-Finalists’ (Australia & Malaysia) will be open to the general public as well as Recruits and Instructors . Votes from non-bootcampers will be worth one point. Votes from current Recruits will be worth four points. Votes from Instructors will be worth Six points. All ‘Local Champions’ will automatically qualify as a Semi-Finalist. A total of 60 Semi-Finalists will be chosen by the public voting process. Voting for these titles will open on Wednesday 3rd April 2013 and close at 11:59pm (AEST) Sunday 7th April 2013.

All local Champions will automatically advance to the Semi-Finals. The remaining Semi-Finalist will be selected through an online voting process open to Franchisees, Instructors, Recruits and the general public.

FINALISTS
Voting for ‘Overall Finalists’ will the responsibility of Franchisees, Licensees and Instructors of ORIGINAL BOOTCAMP™ and CHIEF’s ORIGINAL BOOTCAMP™ (Malaysia). Votes from Support Instructors will be worth one point, Votes from Lead Instructors will be worth two points, votes from Franchisees/ Licensees will be worth three points, votes from the Franchisors will be worth four points. Voting for these titles will be completed on Monday 8th April 2013.
 
GRAND CHAMPION & RUNNERS-UPThe ‘Overall Champion’ and ‘Overall Runner-up’ will be chosen by a panel of independent judges appointed by the Promoters. The best entry as determined by the judges will win AUD$5,000 cash as well as additional prizes from our sponsors. The second best entry will win AUD$1,000 cash as well as additional prizes from our sponsors. Voting for these titles will be completed on Tuesday 9th April 2013. Both the Winner and the Runner-up will be notified by telephone and email using contact details provided in their entry by 12noon (AEST) on Wednesday 10th April 2013. This competition is a game of skill and chance plays no part in determining the winners.  
The Judges' decision will be final, and not open to contention.

HOOYAH!!

This morning, Bandar Utama Alpha had the pleasure of having COBC Co-Owner Dr Malek Aziz to train with the Delta at BUA and his presence had the Delta rocked the session abit noisier than usual. Dr Malek Aziz, my business partner had stationed himself to build Ampang (our platoon that is closest to his resident) for already almost a year and Ampang since then, had secured an average per month registration of more than 30 recruits. Two years before that, Dr Malek Aziz and Farhanah Bamadhaj had ACE all session at BUA but now, Ampang became Dr Malek's play ground. Recruits at BUA guesses Dr Malek Aziz in his 40s when asked of his age and was shocked to learn that he is already in his 60s... and a Delta!! ...and a cancer survival.

With Dr Malek Aziz at BUA, we had some sort of a small re-union with pioneer recruits. Dr Malek Aziz and Farhanah Bamadhaj were indescribably speechless to see those recruits at BUA whom they last met during COBC graduation party in December last year looking somewhat.. err.. really different. Now they all look really sexy, lean and fit. Dr Malek Aziz & Farhanah Bamadhaj made a special appearance at BUA to grace and present the prize to Rienna Choo, her long overdue 8 Week Challenge 2012 prize. After many failed attempt to gather all winners of the 2012 8WC, we have decided to visit all those winners at their respective platoons.. train with them, camwhore a little (I mean a heckuvalot) and give-out their prizes and Bandar Utama was the first Platoon that was visited. With many recruits rushed back after the session for work, the leftovers had a splendid time camwhoring!!

When it comes to camwhoring.. all seemed to have a natural talent!!

UP CLOSE AND PERSONAL WITH CHEE YEE LAW

Bandar Utama Alpha Chee Yee Law became an inspiration and the centre of attention by her comrades when she improved her benchmark to be in the elite Delta. Chee Yee first heard of the Chief's Original Bootcamp in May 2011 but it was not until December 2012 (more than a year later) that she took the first step to become a bootcamper!!

In December 2012, 28 years old Chee Yee enrolled and attended the session to end the year with a more intense workout and a fitter body. She attended COBC alone without knowing any other recruit at the bootcamp but was quickly accepted as a second family member to and by all her comrade. At the bootcamp, recruits usually bypass the normal hierarchy of friendship.. they became buddies almost immediately. She was at first intimidated to see other recruit fitter than her but with the group's support, Chee Yee quickly unleashed her inner potential and was promoted to a Delta as a 2013 new year gift (for herself), on her second month at the COBC.

Waking up at an ungodly hour was another story, the delayed onset muscle soreness (DOMS) and aching is also another story but Chee Yee survived the toughness of the first month and saw herself craving for more pleasurable pain. From a bad muscle soreness, not even able to lift her hand and had difficulty to walk, Chee Yee was able to workout with such an aches. Chee Yee quickly adapt to the COBC lifestyle and less than a month during her first month, she was able to wake up early to prepare her breakfast and came back in time to prepare for her lunch before going off to work. Chee Yee became more discipline at COBC having to retire early every night to recuperate and recharge for the next bootcamp session. Her food menu and ingredients has also changed and Chee Yee practices healthy eating too in line with her newly found lifestyle.

UP CLOSE AND PERSONAL WITH POH OW EE.

Young professional Poh Ow Ee had no complain living in the fast lane with endless food, dining and entertainment. This is part and parcel of having a career in marketing where dining out and food is an instrument to foster closer relationship with his clients and customers. A default consequence from such a lifestyle was the tremendous weight gain. 30 years old Poh, constantly battles with weight gain and he knew he had to take a drastic action to exercise when he was stuck being over weight with a waist size 36" from 32" even when he cut his food intake. No matter how little he ate, Poh's pants and cloth became tight after he had replaced his wardrobe twice.

Poh took the first step by quickly signed and enrol at the Chief's Original Bootcamp, Malaysia at Damansara Heights after a quick browse through its website at www.cobc.biz. Poh first heard of COBC from a colleague whom was so into the program that she changed her lifestyle from a night owl to a discipline early nighter to attend the program. Since then, the COBC was stuck in Poh's mind.

Poh did not know what to expect when he first join the COBC but he knew the late night work, dining and entertainment is taking a toll on his health. Poh also knew the only way he could force himself to take charge of his health is via an outdoor, group military workout. During school, Poh was an active member of St John's ambulance and a member of the Fire Fighting Squad. This two uniform bodies require a compulsory fit physical fitness and training were conducted on a football field. The thought of a military training at COBC brought him back into teenage hood. The Gym was never in Poh's list of workout wannabes having being confined in air-condition cold environment at work for 8-10 hours in a day. Poh wanted an outdoor to workout and sweat out from his hectic air-condition environment. Nonetheless, according to Poh, there were too many stories of people attending Gym to socialize instead of workout. "Motivation at the Gym too is short lived and I knew for certain, working out at the gym will be a failure to me", said Poh.

10 TIPS FOR NEWBIES

Nor Sabrina Mohd Noor

Dedicated for  the benefits of the newbies and a refresher to existing recruits.

Nor Sabrina Mohd Noor or more fondly known as Sabon was a healthy lady weighing almost 100kg when she first joined the Chief's Original Bootcamp (COBC) in September 2011. She is a recruit at the Bravo platoon, under Bandar Utama battalion at the Selangor COBC regiment. When Sabon first accepted the invitation from Afiza Abdul Halin for a life changing experience, Sabon was so nervous and had butterflies for weeks but now, Sabon would countdown to the next session the soonest she completed one.

Sabon had brought with her many of her friends whom grew to became an important part of COBC. COBC is all about a community of people from all walk of life that gathered together having shared the same passion for fitness and health. Everytime she brought along a new batch of friends to COBC, they would asked the same imprinted sets of questions and Sabon having gone through the same suspense, understood and would say as follows: 

From Sabon:

"When fiza invited me to sign up for COBC, I was so nervous and had butterflies in my stomach for weeks. That was in 2011. Now I’m enjoying every minute of it and it has become a big part of my life"

Quite a few of my friends have joined me since and usually this is what I would advise them before bringing them over for a session:

1) Be clear on what you want to achieve – Be it losing weight, getting a defined body, getting fitter, lose the gut, tighten bum, etc and the list goes on.. have a goal in mind. It’ll help you to pull through and stick to the program. You’ll get there. Promise.

2) Believe in yourself – Nobody is born with a six pack washboard abs  and bulging biceps the size of a tree trunk, they work for it. You may feel intimidated at the thought of an intense, grueling group workout but what I love about COBC is that the programs are designed to accommodate exercisers of all levels. I was struggling initially but the instructors were there to help to show you the ropes and guide you through.  Plus point: They’re super cute too!

TIPS ON HOW TO OPTIMIZE YOUR WORKOUT

What can we do to the get the most out of our only 1 hour workout, 3 times a week? Below are 10 simple but amazing tips from our Penang lead instructor Sarge (COBC) Boon cscs that can surely fire up your progress!!

1) BURST OF POWER!! Every set of workout is only 20 to 40 seconds maximum with a break of 10-20 seconds in between sets. This short burst of power targets to repeatedly push your heart rate to its maximum HR to stretch your stamina and strength a step further.

2) MAX-UP REPETITION!! Do all, as in each and every repetitions when asked to. Every repetition counts. Do it perfectly and do not discount or cheat on the number of repetitions and its form. There is no shame of being the last in the group. Your competition is against your own fitness and strength and not of others (unless you are a Delta)

Afiza Abdul Halin

2013 8WC LIST OF CHALLENGERS!! NOTHING IS IMPOSSIBLE!!

LC Azmir sacrificed his chance to win 2012 8WC to be a COBC instructor

Simon Koay Penang 2012 8WC Co-Champ

The licensor to the Chief's Original Bootcamp in Australia launched the 4th Eight Week Challenge (8WC) slightly more than 2 weeks ago on 3rd February 2013. Although the last challenge was only three months after the 3rd 8WC ended (as opposed to previous years when the 8WC was held only once a year), there are approximately 700 participants in Australia and Malaysia that had registered this year. 

These challengers have been on a mission to transform their physiques with the Chief Original Bootcamp for 8 consecutive weeks!! and if you think they look hawt and great now, see their BEFORE picture and their measurement. You will be amazed!! Click on the challenger's name BELOW to see how they look like before the transformation. 

To see this year, 2013's list of 8WC participants, scroll all the way down to the end of the page. Bandar Utama has the biggest number of challengers with 30 registered recruits followed by Damansara Heights platoon.

Pictures below were some of last year 2012's 8WC participants. Click on the challenger's name BELOW to see how they look like before the transformation. 

MOST COMMON MISTAKE MADE WHILE TRAINING

What are the top most common mistakes while training?

1. BENDING INSTEAD OF SQUATTING DOWN WHEN DOING GRUNTS.

2. COMPROMISING ON FORMS FOR SPEED.
Hey.. Compromising on forms can and do lead to various injuries. Speed is important once you are in Delta but before pressing for speed, we must first ensure our forms are perfect.

3. DOING A BACK TO BACK SESSION
Yes... Some of us miscalculated the level of our newly found energy. More often, most newbies (to COBC) would feel hyper-energetic after the second week and they would began to attend Bootcamp everyday and even do a back-to-back session. Unless you are a season athlete, we do not recommend for you to do a back to back but instead, to workout at COBC three times a week on alternate days as suggested. This is to allow your body to have sufficient time to rest & recover.

4. WHEN SQUATTING, WEIGHT SHOULD BE ON THE HEELS.

5. STANDING UP AND NOT JUMPING WHEN DOING GRUNTS. When jumping, recruit should land squatting and not standing up.

Yes, understood Grunts is a killer but if we must paused or be rested, it should be at the squatting-down position. Always jump and squat straight down to complete 1 repetition.

6. Not BEING ABLE TO WALK OUT OF BOOTCAMP is a figure of speech but literally it means, if you find it tough and hard to complete the 1 hour session, its only then that you have had a good workout. Anyone from any fitness level, no matter how new or how senior an athlete you are, if you can comfortably walk out after the session, it means you did not give your best effort (Maybe "stalling"!!) and did not do your best while training.

8 WEEKS CHALLENGE IMPORTANT DATES

Important Dates

Marie How-2012 COBC 8-Week Challenge Subang Jaya Champ

23 January 2013 - 8WC open for registration

3 February 2013 - Photo-shoot & measurement take BEFORE 8WC began (Must hold a newspaper bearing the date)

4 February 2013 - February-Intake commence. 8WC began. Inferno diet- Ignition phase (14 days).

4th-7th February: First 3 days the hardest (Critical Period) to stay on track.

8 February 2013 -  Deadline to upload PRE-8WC photos & Measurement at here -> http://bootcamp.com.au/eightweekchallenge/. For instructions to update, please click HERE.

17 February 2013 - Ignition Phase ended, Cheat Meal.

18 February 2013 - Now Burn Phase Part 1 (Extreme Body Shaping Program) began (2 weeks)

COBC 8 Weeks Challenge Damansara Heights Local Champion- AFFIQ ZAKIE

SUPPLEMENTS FOR TRAINING

Marie How- USJ1 Batallion 2012 Local Champion

Yes!! Yes!!! Sorry for the belated blog-posting on the supplements but it was not easy to negotiate for the best prices. For one, the currency to import those supplements from oversea kept changing and two, the cost price increases every year. However, we manage to negotiate the cost to be kept at the same price (as last year) and was able to extend /offer the same price to you.

We finally got it!!! Although we are not able to get the BSC products used and recommended by Australia due to Malaysia strict and lengthy licensing requirement but we sourced and found an alternative which has an equivalent if not better content but cost the same. Some are more expensive than BSC products but we managed to negotiate for a cheaper bulk prices.... especially for you. 

No!! We do not profiteer from this (not even for petrol fee) because we simply wants to make it cheaper and easier for you to get the result to win the 8WC. COBC Malaysia wants you to be the the Grand Champion and win the RM15,000.

All the products from both stacks proposed are suitable for both men and women who are physically active for optimal results. As the Ultimate Nutrition Ultra Ripped contains stimulant, it is not suitable for customers who are on specific medication, with high blood pressure, and/or with heart problems. Please do consult your physicians for consultation if you have medical condition.

The SUPPLEMENTS are as follows:

HOW TO UPDATE PICTURES FOR 8WC

8 Week Challenge began today, 4 February 2013 but if you have not yet registered, it is STILL NOT TOO LATE!! The deadline for measurement and pictures which is imperative for you to qualify as a challenger was extended for a few days just in case anyone encountered some issues. BUT be warned, you ABSOLUTELY want to take your photos before you start DAY 1 as you are going to notice a difference in as little as a day. That is a FACT.

So what are the Do's and Don't when taking pictures, Quoting Gunny Brabon below whom is not just a Master Trainer but she is also the Managing Director of Original Bootcamp, Australia (our principal) and the person responsible behind our Inferno diet.

"If you aren't sure of what is required - please look at the FAQ's at HERE so that you know exactly what we need for you to be eligible to stay in throughout the 8 weeks.

I have attached a sample sheet for you to this email - of some Typical BEFORE photos just so you know what isn't ok and what is....

SO item 1 - 3 below are big NO NO'S..... 4-6 are the good ones.....check out the photos.

Photo 1.....WOW - and yes I have seen WAY too many body parts in the photos submitted previously. Even a naked one.....It stung my retinas....We do not need to see your willy, so please put pants on. Even better, put your pants on and make sure we can't see anything you wouldn't show your grandmother.

Photo 2....NO SELFIES!!!!! I know that sometimes you want to do them on your own and don't want to ask somebody to take them for you - but its easy! Download a timer app for free on your Iphone and set it up at SHOULDER height. Not a selfie in the mirror. They won't be accepted guys, and you will be asked to re-submit.

Photo 3. NO POSERS! So we just want straight forward front, sides and a newspaper shot. Nice and simple.

Photo 4. PERFECT! clean background with no pictures on the wall!

ARE YOU READY? 8 WEEKS CHALLENGE IS BACK!!

The 8 Week Challenge is back earlier than expected and it is starting on 4 February 2013 - February Intake for 8 weeks ending 31 March 2013.

What does it take to register?

1) Immediate Enrollment & payment for both February & March intake (Note: To all past WIP and 3M recruits, you do not need to register if you have already registered for 1 year or 3 months). To register, click HERE or http://www.cobc.biz/#!register-and-enrollment/citr

2) Register for the 8WC at HERE or simply click -> www.EightWeekChallenge.com.my
 or at here -> http://bootcamp.com.au/eightweekchallenge/ and follow the idiot proof, step by step guide below.

FAT MALAYSIA!! JOIN COBC, RUN MALAKOFF PENANG RACE AND REDUCE THE FAT STATISTICS

Did you know that Malaysian is the fattest country in the South East Asia? According to a statistics from the National Health and Morbidity Surveys, 15.1% of Malaysians aged 18 and above were suffering from obesity as of 2011 which is a 14% increase as compared to the same demographic in 2006. It was also reported that over 2.6 million adults were obese while over 477,000 children below the age of 18 years were overweight. Malaysia Minister of Health Dato Seri Liow Tiong Lai said, Malaysia are outweighing our Asean neighbors and number 6 (fattest) in the whole of Asia - behind some middle eastern countries. Nicholas Cheng from the Star newspaper has the full report at HERE.

As part of our corporate social responsibility to overcome this Fat Malaysia crisis, we co-sponsor the Malakoff Race series including the forthcoming Malakoff Penang 17km run on 17th March 2013.

Corporal (COBC) Kenny in Penang representing COBC, Malaysia at the Malakoff Press Conference.