OBC- MAC 10/12: WHEN ITS TIME TO VOTE, VOTE!!!

.

Its time to vote and say Good Bye to the last 2 sessions at the Bootcamp. Yes.. just two more sessions in March and it will be the end of our training. We have endured almost the whole month of discipline and consistent training and its time to say good bye.

Completing the twelve session in a month was not easy. There are times when our body simply refuse to wake up in the morning, they are time when we wanted to give up during training and there are time when we wanted to cry trying to catch up with other recruit whom were far better, stronger and fitter than us.......... but we never gave up because there is that someone whom continuously kept our motivation and inspiration burning!! Because of him/her, we continue to persevere the heart-quake and the muscle shocked ala tsunami... Let us say thank you to him/her for we appreciate all the gesture and inspirational whispers and show our gratitude to that One person that make a different in our training by voting for him or her as the true SOB... Spirit of Bootcamp, let us vote HERE.

Another member of our Bootcamp family too are competing for the CLEO's most eligible bachelor... FAIZAL ARIFF ABDULLAH.. or fondly known as Corporal Faizal or baptized by some as Mac Booty. Although unnecessarily strict and stern at times during our training but it is actually for our betterment. Those who knew him at the Bootcamp would know how loud he is when he scream and how passionate he is with... training!!!.. so passionate that he himself would ACE his attendance as an instructor. Those who knew him personally would know how quiet, soft spoken and accommodative this 29 year old man. Those whom were closer to him, would know how he would go the extra-miles for his friends. Those closest to him.... would know how romantic he can be.... (if you dont believe me.. ask Nyna Mohsen!). For that, I called on all platoons at KL Alpha, KL Bravo, KL Charlie, PJ Alpha, PJ Bravo, PJ PM.... to buy CLEO APRIL ISSUE and VOTE FOR FAIZAL ARIFF ABDULLAH as the CLEO Single Most Eligible Bachelor. In all the 50 competing candidates, there is no other better candidate than our Faizal Ariff!!! I am very confident that Faizal will win but please do not take it for granted... every single vote matters!!

We had Corporal Faizal Ariff Abdullah assisting Sarge Simran alongside with Corporal Elin Klemetsen Fossum and Lans Corporal Sarah Stone at today's 10th session. There were 3 AWOLs namely Consuela Yokomura, Marcos Salama and... Mr(s) X (can recall the name) whom our trimmed sexy legs were thankful for the kinky squat pulses burn.

We had the whole session on TABATA & SPRINT!! ... more like a Killer TABATA...

The Killer TABATA designed with 7 types of exercises and 8 types of recovery workout. Each exercise was done in 4 sets of 20 seconds workout and 10 seconds break inbetween the exercise and one set of recovery workout before a 10 meter sprint.

The 8 exercises on TABATA cycle are as follows:

1) Exercise: 4set of Flat-Drop or Drop Dead (from a standing position, drop dead unto a lying position, then stand up and drop dead again). Recovery set: Reverse Lunges then 10 meter sprint.

2)Exercise: 4 sets of HINDU PUSH-UP. Recovery: Deep Squat and half-up then 10 meter sprint.

3) Exercise: 4 sets of kinky DIRTY-DOG PUSH UP. (while pushing-up, alternate the right and left knee towards the elbow). Recovery set: Side-bridge on right hand (not elbow) and change to left hand before a 10 meter sprint.

4) Exercise: Jack Knife abs. Recovery set: Military sit-up then 10 meter sprint

5) Exercise: Flutter Kick. Recovery set: Scissor Kick then 10 meter Sprint

6) Exercise: 8-point Push-up. Recovery Set: Mountain Climbers and 10 meter Sprint

7) Exercise: Grunts. Recovery Set: Seal jack and 10 meter Sprint.

We did the grueling TABATA without any water break... and burn 580 calories!!! I do not know why it is so hard to exceed 600 calories burn. I had crossed 1000 calories burn once (6 months ago) and average out more than 800 calories burn during every session but this month in March, my average calories burn is only 500 ++. Maybe there is no more calory or fat to burn?

Today's workout was Gorgeous!!!  I love it... 

To echo my call for voting Faizal Ariff (No 45), I bought the latest CLEO... 

To vote, we need to answer 2 Questions....... 
1) I'd like to go out with CLEO BACHELOR number (45) for either an INTIMATE date or Personal Circuit Training Session?
2) When I meet my Bachelor date, I would say......... (fill in what you want to say)..........


and... Eeek......... I need to DATE Faizal to vote?? Err.. maybe its for the ladies ONLY to vote. So ladies, dont miss this opportunity.... please vote and get a date with FAIZAL!!! Suport & Join Faizal for Cleo's Most Eligible Bachelor (MEB) support group  HERE.

HOOOOOOOYAAAAAAAH!!!!

Other OBC References:

Platoon Vs Platoon; ACE-HALL OF FAME. BENCHMARK TIMING!!

MARCH OBC 2010: MAC 1/12 (WIP), MAC 2/12, MAC 3/12, MAC 4/12, MAC 5/12, MAC 6/12, MAC 7/12, MAC 8/12, MAC 9/12, 

February OBC 2010: OBC Feb 1/12, OBC Feb 2/12, OBC Feb 3/12, OBC Feb 4/12, OBC Feb 5/12, OBC Feb 6/12, OBC Feb 7/12, OBC Feb 8/12, OBC Feb 9/12, OBC FEB 10/12, OBC FEB 11/12, OBC FEB 12/12.

January OBC 2010: OBC jan 12/12, OBC Jan 11/12, OBC Jan 8/12, OBC jan 7/12, OBC Jan 6/12, OBC jan5/12, OBC jan4/12, OBC jan3/12, OBC-Jan2/12, OBC-Jan1/12.

December OBC 2009:  Kiasu 15, Kiasu 14, Kiasu 13, Kiasu 12, Kiasu 11, Kiasu 10, Kiasu 9, Kiasu 8, Kiasu 7, Kiasu 6, Kiasu 5, Kiasu 4, Kiasu 3 (timing), Kiasu 2, Kiasu 1.

November 2009 OBC:  Bootcamp 13, Bootcamp 12, Bootcamp 11, Bootcamp 10, Bootcamp 9,Bootcamp 8, Bootcamp 7, Bootcamp 6, Bootcamp 5, Bootcamp 4, Bootcamp3, Bootcamp2, Bootcamp 1..

OBC-MAC 9/12: 30 GRUNTS RICHER!!

.

Friday, 19 March 2010. The Ninth Bootcamp Session is always a Bring A Friend aka "BAF" day and today there were so many friends that was given an insight into the training at the Bootcamp!!! some had lost those friends I think? ...and I met Halim Jantan, a friend that I have lost contact for many years.... since my temporary retirement from triathlon. Halim Jantan was brought in by Kay Hassan as a friend on BAF day. Halim Jantan was the person that aspire me to partake in the Ironman Triathlon many years back. I first met Halim during the cycling @ Putrajaya days. Halim & his 22 years old son will be going to Africa for his son's first Ironman in August this year. I reckon that will be Halim's at least, 6th Ironman competitions. Halim went for the Ironman, Australia when I did the Ironman in langkawi. I registered for Ironman Goto Island, Japan but FFK due to a really good valid reason. One day, I too will do the Ironman with Aaraf who is now 8 years old!!

We gathered  for a quick warm-up session before the recruits were divided into team Alpha and team Bravo for the BUNKER RAIDS. There were Sargent Simran, Corporal Faizal Ariff Abdullah, Lans Corporal Elin Klemetsen Fossum, Lans Corporal Hafiz Omar and Lans Corporal Sarah Stone.

The 'friend' had the pleasure to be introduced to almost all the 'toys' at the bootcamp... except Big Bertha. This is a rare occasion when the 'friends' get to play with all the toys in a session.

Team Alpha and Bravo must compete to collect the most points. There were two bunkers at the top-end (called Bunker-Bravo that belong to team Bravo) and the bottom-end (called Bunker-Alpha that belong to team Alpha). The distance from Bunker-Alpha to Bunker-Bravo was approximately 100 meter. At the starting point, team Alpha began the circuit at bunker-Alpha and team Bravo started at bunker-Bravo. There were three cones along the 100 meter circuit from bunker-Alpha to bunker-Bravo. Cone-1 was located 40 meter from bunker-Alpha. Cone-2 placed 10 meter away from Cone-1; Cone-3 situated 10 meter away from Cone-2; and Cone-2 was 40 meters to bunker-Bravo.

In each bunker there was an equal numbers of 'toys' that comprised of 2 huge tractor tyres, 12 Mock Rifles, 12 Sandbags and 2 white bazooka. The Tyre is given 3 points each, 2 points for each Sandbag & bazooka and 1 points for the mock rifle.

Every recruit must run to cone-1, then slowly bear walk from cone-1 to cone-2 and then secretly crawl on both knees from cone-2 to cone-3 ala quietly sneaking-up before running to the opponent's bunker to raid, steal items (from the opponent's bunker) and quickly sprint (without any bear-walk or crawl) with the stolen toys back to our bunker. Whilst we raid and steal items from the opponent's bunker back to our bunker, our bunker too are being raided and toys stolen by our rivals. The faster the team is able to refill the stolen items by the competitors, there will be more items in the bunker. The team with the most items will win the competition and the team that lost, must performed 30 Grunts.

It took five of us to carry the damn heavy tyre but we managed to carry them all and every time we steal their tyres, our tyres were stolen and we stole those tyres and other toys... again and again and again and those Bravos stole them back.. the sandbags, rifles, bazookas....... again and again but that was what it is all about. We clean-swept their bunkers until there were nothing for us to steal.. and we had to wait to ambush them when they arrived with our stolen toys. But somehow when Sarge Simran screamed 30 seconds to go...... suddenly most of the bravos were strategically.. or conveniently at our bunkers and they clean-swept everything!!

When the 30 second was up!!! The judges calculated the point... Our team, team Alpha lost to team Bravo when team Bravo collected more points than ours............ and so they think!!! While team Bravo went home with extra points, we went home with extra fat-burn, we are 30 Grunts richer!!!

bluweek...

HOOOOOOOYAAAAAAAH!!!!!!!!!!!!!!!!

P/s- Halim, glad you will be joining the Bootcamp in May with your son. Please register early at KL ALPHA!!

Other OBC References:

Platoon Vs Platoon; ACE-HALL OF FAME. BENCHMARK TIMING!!

MARCH OBC 2010: MAC 1/12 (WIP), MAC 2/12, MAC 3/12, MAC 4/12, MAC 5/12, MAC 6/12, MAC 7/12, MAC 8/12, 

February OBC 2010: OBC Feb 1/12, OBC Feb 2/12, OBC Feb 3/12, OBC Feb 4/12, OBC Feb 5/12, OBC Feb 6/12, OBC Feb 7/12, OBC Feb 8/12, OBC Feb 9/12, OBC FEB 10/12, OBC FEB 11/12, OBC FEB 12/12.

January OBC 2010: OBC jan 12/12, OBC Jan 11/12, OBC Jan 8/12, OBC jan 7/12, OBC Jan 6/12, OBC jan5/12, OBC jan4/12, OBC jan3/12, OBC-Jan2/12, OBC-Jan1/12.

December OBC 2009:  Kiasu 15, Kiasu 14, Kiasu 13, Kiasu 12, Kiasu 11, Kiasu 10, Kiasu 9, Kiasu 8, Kiasu 7, Kiasu 6, Kiasu 5, Kiasu 4, Kiasu 3 (timing), Kiasu 2, Kiasu 1.

November 2009 OBC:  Bootcamp 13, Bootcamp 12, Bootcamp 11, Bootcamp 10, Bootcamp 9,Bootcamp 8, Bootcamp 7, Bootcamp 6, Bootcamp 5, Bootcamp 4, Bootcamp3, Bootcamp2, Bootcamp 1..

OBC- MAC 8/12: THE INSANITY

.

Wednesday 17 March 2010, There were only 39 recruits today, a minor improvement from the last session with only 30 recruits. Aisan Lim is still missing alongside many others but we were given a huge discount on AWOLs.. infact, a complete pardon. Sarge Simran, Corporal Faizal and Lans Corporal Elin Klemetsen Fossum are the instructors that have prepared 2 kick-ass circuit for the day.

The 30 recruits were divided into team Alpha and team Bravo. Sarge Simran took team Alpha for the first circuit and Corporal Faizal with Lans Corporal Elin brought team Bravo for the second circuit.

Team Bravo was further divided into two teams, the Guns and Rifle for the ass to ass aka S2S aka Strength to Stairs Relay . Team Rifle began with a run up-stairs holding the rifle straight up over the head while team Guns waited for their returned at the starting point by performing 14 repetitions of three fix exercises. When the partner from team Rifle returned, he will tapped the partner from team Gun for the relay from strength circuit (the three exercises) to the Stair-runs with the rifle. Kay Hassan from team Rifle partner-relay with me from team Guns.

The three type of exercises are the push-ups, Lunges and Flutter Kicks (chest, Legs & Abdomen).

Push-ups

Lunges

Flutter Kicks

Kay Hassan ran pretty  fast and tapped-relay while I was performing the lunges. I took the Rifle, stretched it straight up above the head and ran. Running with the rifle was good for the arm and back but it makes running a lot more difficult. Lans Corporal Elin Klemetsen Fossum tirelessly continue to motivate us to keep our hands straight above the head.

The circuit was continued non-stop for 8 minutes before a 45 seconds water break. After the 45 seconds water break, the three type of exercises was replaced with the triple-cardio workout which means "torture times three"... its my most hated workout... the Mountain Climbers, Truster and Frog jump. The second set of S2S circuit was also for a duration of 8 minutes.

After completing the two sets of 8 minutes S2S circuits, we went to Sarge Simran for the "Tyre & Sandbag Insanity" circuit... scary!!

We saw four huge tractor tyres with 4 cones aligned 2 meter distance from one cone to the other, behind each of the tyre and another cone aligned 5 meters at the front of the tyre. Its like.... in one straight Row, there are Cone 4, then Cone 3, Cone 2 and Cone 1 aligned 2 meters from each other behind a HUGE TYRE and after the tyre, there is the last Cone A located 7 meters away.

There are 4 rows in total and a sandbag is placed behind every cone1 to cone 4 in all the 4 rows. Every recruit must take position at each cones and tyres. The circuit began for an 8-minute circuit with the first recruit flipping the Big Tyre to Cone A and back to start-point. The flipping of tyre will determine the time-duration before the next relay.

While the first recruit flipped the tyre, recruit at Cone 1, CORE & OVERALL WORKOUT; performed the Squat Press with the Sandbag. While Squatting down, the sandbag is lowered to chest level and during squatting upm the sandbag is raised above the head.

Cone 2, CHEST WORKOUT: 3-point Pushup on Sandbag. With the sandbag flat on the ground, the left hand is place on the sandbag and the right hand on the ground, and perform one rep push-up before changing the left hand to the ground and the right hand on the sandbag and perform one rep push-up and change again.

Cone 3, SHOULDER WORKOUT: Sandbag Front Raise. The sandbag is raise at the front until shoulder height and lowered down.

Cone 4, ABDOMEN: Sandbag Touches De lace Crunch. With both leg 90 degree raised while lying down, the sandbag is raised up to touch the shoe lace by contracting the abs muscle.

The recruit flipped the tyres to Cone A and back to start-position, he will run to Cone 4, and those at Cone 4 moved to Cone 3, Cone 3 to Cone 2 and so forth enabling every recruit to performed the fix exercises at every cones. The circuit was repeated for 8 minutes before a 45 second water break.

After the water break, the exercises at Cone 1 to 4 was replaced by the following workout:

Cone 1: CORE MUSCLE & OVERALL WORKOUT. Sandbag swing. On a squat position, the sandbag that is held with both hand is swing from between the leg and up to shoulder level.

Cone 2: LEG WORKOUT: Squat Jump. Squat jump is performed by squatting down and jump up with the Sandbag held at chest level at all time,

Cone 3: SHOULDER WORKOUT: Shoulder press. On a standing position with one leg to the front, the sandbag is raised above the head and lowered to chest level.

Cone 4: ABDOMEN WORKOUT: Sit-up with Sandbag. The sandbag is raise across the knee while sitting up extracting the abs muscle and lowered to thigh level upon lowering down.

The second sets was also repeated for a duration of 8 minutes.



The 'Pardon' for todays AWOLs was wise... if we had to performed 60 Grunts before the circuits today, we would be burning bodies instead of fat.

I burned only 580 calories. Strength training burns lesser calories than mega cardio. I actually prefer more strength training than cardio or a combination of both similar to today's workout!! I love it...... Those AWOLS & Absentees, you missed a damn good workout!!

HOOOOOOOYAAAAAAAH!!!!!!!!!!!!!!!!

Other OBC References:

Platoon Vs Platoon; ACE-HALL OF FAME. BENCHMARK TIMING!!

MARCH OBC 2010: MAC 1/12 (WIP), MAC 2/12, MAC 3/12, MAC 4/12, MAC 5/12, MAC 6/12, MAC 7/12,

February OBC 2010: OBC Feb 1/12, OBC Feb 2/12, OBC Feb 3/12, OBC Feb 4/12, OBC Feb 5/12, OBC Feb 6/12, OBC Feb 7/12, OBC Feb 8/12, OBC Feb 9/12, OBC FEB 10/12, OBC FEB 11/12, OBC FEB 12/12.

January OBC 2010: OBC jan 12/12, OBC Jan 11/12, OBC Jan 8/12, OBC jan 7/12, OBC Jan 6/12, OBC jan5/12, OBC jan4/12, OBC jan3/12, OBC-Jan2/12, OBC-Jan1/12.

December OBC 2009:  Kiasu 15, Kiasu 14, Kiasu 13, Kiasu 12, Kiasu 11, Kiasu 10, Kiasu 9, Kiasu 8, Kiasu 7, Kiasu 6, Kiasu 5, Kiasu 4, Kiasu 3 (timing), Kiasu 2, Kiasu 1.

November 2009 OBC:  Bootcamp 13, Bootcamp 12, Bootcamp 11, Bootcamp 10, Bootcamp 9,Bootcamp 8, Bootcamp 7, Bootcamp 6, Bootcamp 5, Bootcamp 4, Bootcamp3, Bootcamp2, Bootcamp 1..

OBC-MAC 7/12: THE RIFLE & GRINDERS..

.

Monday, 15 March 2010. 6 AWOLS and less than half recruits with only 30 people attended the 7th session. The AWOLS were Aisan Lim (Yess, Aisan Lim was absent), Ashimah, Ili Liyana Baharon, Ili Farhanah, Marcus Salama, Danial Ismail, Danny Quest, Ana Kassim and Yash Qasim. After a short warm-up session, we had the 'remix' punishment with 3 sets of 30 seconds squat pulses (with 10 seconds time added for imperfect form) and 30 Grunts (and 5 grunts extra for not counting outloud).

There were three instructors Sarge Simran, Corporal Faizal Ariff Abdullah and Lans Corporal Sarah and there were three circuits prepared.

The first circuit was a partner base "Rifle Relay Activity". The 30 recruits were divided into two groups; namely Alpha and Bravo with one member from team Alpha partnering one recruit from team Bravo. The circuit began with both team at one rugby goal post. The partner from team Alpha started by running across to the other rugby goal post and back to the starting point at the first goal post where team Bravo are waiting by performing 10 repetitions of the following exercises.

1) Push-up with mock rifle performed by gripping the mock rifle on the ground with both hand at shoulder width apart.

2) Military push-up with mock rifle; performed by holding both rifle at thigh level and raising the rifle across the knee while sitting-up.

3) Thruster with Mock rifle; performed at push-up position with both hand fix holding the mock rifle on the ground, jumped both leg towards the hand that is locked on the ground holding the mock rifle and stood up raising the mock rifle with both hand stretched straight above the head. Then back to starting position for second repetitions and so forth.

We managed to complete 4 rounds within the time given. It was a good recovery circuit for yesterday's Bareno run. After completing the first exercise, team alpha continued with Sarge Simran and team Bravo stayed with Corporal Faizal Ariff for the second circuit.

The second circuit was called the "Full Body Rifle Mini Grinder".

The Full Body Rifle Mini Grinder was exhilarating... I love it!!! We had to performed 4 exercises with 14 repetition each starting with the 'Get-ups'. While holding the mock rifle stretch straight above the head, Get-ups was performed by kneeling down on the ground one knee then another and stand up again with one leg before the other. After the get-ups, we did 14 reps lunges with the mock rifle up stretched above the head at all time. Then shoulder front raise and the diamond push up. This circuit was repeated for a fix period of time.

The third circuit with Corporal Faizal was my favourite, the Abs with Rifle Grinder.

The Abs Grinder is a set of 14 repetitions of four Abs workout that was repeated without any break for 8 minutes. The four abs with rifle workouts were the  the Rifle touches De' shoe crunch as follows:

After completing 14 repetitions of the above, we continued with 14 repetitions of Sit-ups with Rifle. The rifle must be pushed across the knee while doing the sit-ups. We then proceed with the jackknife with rifle which was performed similar to the conventional jacknife below but with both hand stretched while holding the rifle.

(note: the ball was replaced with a mock rifle and the leg is raised @ 90 degree)

14 repetitions of flutter kicks ...

Starting position; lower legs until they’re about 1 foot above the ground  and lower arms until they’re flat on the mat with palms facing down. Keep back flat on the mat and support sides of your body with arms as you move both legs simultaneously up and down in opposite directions (when one is up, the other is down)

The scissor kick....

Focusing more on forms and technique rather than speed, I only managed to burn 580 calories but I can feel the muscle twitches with lots of pain which was important for muscle development.  Today's workout was a good recovery exercise to the Bareno run yesterday.

I am quite convinced the Spartan Ace with Dr Malek Aziz is achievable!!!

HOOOOOOOYAAAAAAAH!!!!!!!!!!!!!!!!

Other OBC References:

Platoon Vs Platoon; ACE-HALL OF FAME. BENCHMARK TIMING!!

MARCH OBC 2010: MAC 1/12 (WIP), MAC 2/12, MAC 3/12, MAC 4/12, MAC 5/12, MAC 6/12, 

February OBC 2010: OBC Feb 1/12, OBC Feb 2/12, OBC Feb 3/12, OBC Feb 4/12, OBC Feb 5/12, OBC Feb 6/12, OBC Feb 7/12, OBC Feb 8/12, OBC Feb 9/12, OBC FEB 10/12, OBC FEB 11/12, OBC FEB 12/12.

January OBC 2010: OBC jan 12/12, OBC Jan 11/12, OBC Jan 8/12, OBC jan 7/12, OBC Jan 6/12, OBC jan5/12, OBC jan4/12, OBC jan3/12, OBC-Jan2/12, OBC-Jan1/12.

December OBC 2009:  Kiasu 15, Kiasu 14, Kiasu 13, Kiasu 12, Kiasu 11, Kiasu 10, Kiasu 9, Kiasu 8, Kiasu 7, Kiasu 6, Kiasu 5, Kiasu 4, Kiasu 3 (timing), Kiasu 2, Kiasu 1.

November 2009 OBC:  Bootcamp 13, Bootcamp 12, Bootcamp 11, Bootcamp 10, Bootcamp 9,Bootcamp 8, Bootcamp 7, Bootcamp 6, Bootcamp 5, Bootcamp 4, Bootcamp3, Bootcamp2, Bootcamp 1..


.

ACE PHYSIOTHERAPY & WELLNESS CENTRE

.

"Armin... my knees are killing me....", "Oh god, my back hurts...!!!", "I can't feel my legs..." were amongst the common'est 'Sighs' in our circle of new athletes and especially at the Bootcamp. Whilst the aching are common, it is also common for most complain'ers to ignore those aches. Until the damage became irreversible.

I am guilty as charge and amongst the many that always ignore those pain and suffered the worst blow during the recent New Balance 30km race. Since then, I have been attending regular physiotherapy with Dr Aston Ngai Seng Huey and could probably prolong the recommended knee-surgery by Dr Saw Khay Yong of the Kuala Lumpur Sports and Medicine Centre.

I had my latest physiotherapy sessions at the ACE Physiotherapy & Wellness Centre at Taman Tun Dr Ismail, Kuala Lumpur. The centre is own and operate by Jason Moriarty, a senior trainer, a Corporal with the Original Bootcamp Malaysia. The name ACE was adopted and aspired by the recruits' passion for fitness at KL Alpha @ the Bootcamp for 100% Attendance, Commitment and Effort while training. We are proud to see the ACE concept that we originate at the Bootcamp being used by our trainer Jason Moriarty as the name of his practice.

Jason Moriarty, an Irishman has been with the Fitness industry for more than 20 years and is also the owner of the Tropics Fitness, a "Ladies Only gym" located in Puchong. No wonder he is always surrounded by ladies.

Jason Moriarty, is also a fellow blogger and the most concern trainer at the Bootcamp advocating strongly for perfect form and movement as opposed to speed. The training at the Bootcamp is always very exhaustive.... and more often, the recruits compromised the form and movement just to complete the session in exhaustion. This was when injury occur. Having known and train with Jason, I could not resist trying out his physiotherapy centre. It is very important to visit a physio-centre that understand, share and is engaged in similar activities as us. Nonetheless, Malaysia is lacking a good physio centres with sports experience and specialties.

Jason's 4 months old centre is located less than 10 minutes from my house and office. It is located near the old IBM, next block to the NAZA car showroom at TTDI Plaza, Taman Tun Dr Ismail.

There are ample parking space and the receptionist is friendly and attentive which is very important to anybody in pain.

But of course I had the privilege of having the boss cum owner attending to my needs.

I went to the physio room after changing into a pair of short and met Balvani, a physiotherapist whom had worked in the same field for more than 5 years in Dubai. Balvani examined my knee and short of giving a lecture, she nag and nag for me to take a  month of rest away from the Bootcamp and exercise. I listen quietly then politely remarked, "I changed my physiotherapist once when he asked me to stop..." Balvani stared directly at me and said, "We are not going to like each other that much are we...?".

Balvani is friendly, educated, experience and attentive but I am just stubborn...

After an hour of physiotherapy and a long session of being lectured, Balvani gave-up convincing me on a 'rest' period... surely, customer does always win in the end. Jason brought me for a tour and I was surprised to learn that Jason's physio-centre has its own well equip gym which is used for strengthening the affected and supporting muscle as well as to help and assist the injured muscles, bones and/or joints to recover.

After a long free consultation, free physiotherapy, free ultra-sound and a free tour, Jason brought me for a free coffee at the neighboring cafe downstairs....... and with a little persuasion, Jason agree to give ONE-FREE PHYSIOTHERAPY SESSION TO ALL BOOTCAMPERS!!! One-Free consultation, One-Physiotherapy & Ultra-Sound for every new, existing and past Bootcampers..... on the house!!!! 


Call now at 03-77262163 for appointment especially since tomorrow is the 10km/15km Bareno Run. When making the call, please quote calling from BOOTCAMP or ARMINBANIAZ.COM blog or Jason's name for the free trial session.


I still have the 5 free session compliment from Vivien Luyen Ow, Leesa Tan, Kenix Lim, Wai-Yee Chan, Alex Nathan and Farrah Vivien Raguet as a Birthday Present.

After the free-coffee, I discovered Balvani had a bet with Jason... If Balvani was able to convince me from taking 1 week-off the Bootcamp to rest, Jason will buy Balvani lunch and failure to get me away from Bootcamp for a week, Jason's lunch is on Balvani!! while I only get free coffee, Jason is getting a free lunch.. huh.. raw deal for me? (stick tongue out).

Especially to all the 50 Bootcampers running tomorrow, Chun SSJ, Aisan Lim, Nawal Aini Zulkifli, Rose Emini Pahamin and Nyna Mohsen, do call the ACE Physiotherapy & Wellness Centre for appointment and DO NOT wait for the problem to worsen. Prevention is always better than cure.

ACE PHYSIOTHERAPY & WELLNESS CENTRE is open on Sunday, 7 DAYS A WEEK from 10am to 8pm.

Good Luck for tomorrow's BARENO race!!!

Until next time, Stay tune.............


.