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Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts


Vary your chest workout with 40 different types of push ups. 3 years ago, I was nominated to participate in the kill22 push-up Challenge during the Original Bootcamp Annual Convention in Sydney (Convention of all licensed Bootcamp operator in the world). The challenge requires completing 22 push-ups each day for 22 days to raise awareness of Mental Health and PTSD amongst ex-service personnel. This challenge was originated by the US Marine and went viral getting support from veterans all around the world. Instead of just doing 22 reps of military push up, I did more than 50 push up varieties (in 50 days instead of 22- ya got abit carried away) For this week's VLog, I compiled them all into a single video. Lets pick 5 type of Push up and do 12 reps @ 5 sets each as the Chest WOD for today. Future fitness vlog will include the varieties of workout for different muscle group that we frequently use at the Chief's Original Bootcamp, Malaysia. Don't forget to subscribe and hit the bell button to be notified of latest video. HOOYAH Follow me on: Facebook: Instagram: Twitter: Blog:

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Staying committed with exercise is as important as staying committed in a relationship. There are a lot of challenges but it must be done.


Momentum is so priceless that once its broken, it takes more than a will power to start it again.



The Combined Old Boys Rugby Association (COBRA) that was founded in 1967 had a friendly match against Kolej Tuanku Jaafar (KTJ) on 23 November 2014. The friendly match was a day after the 3rd leg Autumn series on 22 November at the Sri Bintang against 3 other rugby clubs where Aaraf Armin was in the Under 12 Team. The match was under the guidance and supervision of Coach Felix and Coach Zek. For more information on COBRA, click HERE.
Rugby was Aaraf's own choice. I always encourage Aaraf to participate in any team base games such as Rugby or football. Team work is imperative in future career and must be inculcated from young. To be able to work and communicate as a team is an important asset. 

Listening to Coach Felix motivating, inspiring and guiding the team, I am confident Aaraf is in good hands. Below are a few dozen snapshots at the match against Kolej Tuanku Jaafar.  Click on picture to enlarge. Well done boys and thank you Coaches.


Les Mills Bodyjam 69 hit most clubs over the weekend on 14 June 2014, earlier than the usual quarterly releases. The 69th release since its first debut, 8 years ago in Quarter 2, 1997 was launched at the Paradigm Mall by Fitness First and at Kenanga International Building by Truefitness. We missed the launching on Saturday being stucked with work errands but made all effort to try out the new release on Sunday which we did. So this will be my first review on a dance class.

I have to say, my stint period with BodyJam classes had drew me passionately involved with the program. I am a sucker for good programs and Gandalf Archer, the program director is what Chief Brabon is to Bootcamp. Awesome beyond description. While Chief's bootcamp ignite and awakes every muscle in your body, Les Mills Body Jam triggered every senses your body can accustom. It is not just about moving the body to the beat but it initiated our brain senses to music. It changes your mood almost instantly no matter how lousy your day was.


If health can be measured as a utility such as money, what should we do when we are a millionaire? I mean, we work hard because we want to be wealthy and when we are, we want to be debt-free, we want to buy a new bungalow as a home, a brand new Aston Martin as a mean of transportation and/or maybe we want to go for a long holiday etc... but have we ever thought, what we want to do when with a good bill of health?!! Maybe you do but most people do not until they lost or almost lost their health.

Luxury is something we do not appreciate until we lose it. If we were never accustomed to luxury, we can live without any maid, driver, a house with swimming pool, without a big cars etc..  but once we have lived with all that and suddenly, for some reason we lost our job, our income and we have to do everything ourselves, we may just jump off the building or struggle to get by etc. Similarly, we will not feel the lost of a good health until we are diagnosed with some terminal cancer.

On that pre-text, if health can be measured in term of money, everyone now is already a millionaire because almost everyone are just so healthy and perfect (measured without any cancer which in a monetary term is similar to a bankrupt). Some people can still live being a bankrupt and some live a slow death.

So being a millionaire in health term.. what do you want to do? Honestly, this is one question only you can answer. Me..? I have done everything from being bed-ridden sicken with cancer to running marathons, cycling, dualthons, triathlon, mountain hiking, mountain climbing, open water swim, getting married (twice), being a father, work at bank, became a property developer, manufacturer for automotive parts, vendor in automotive and airlines, involved in oil concessions, advisors to listed co, automotive dealerships, work with government, elected into various NGOs etc etc etc... Time is too precious to be wasted with a good bill of health.


I recently had an overdue cup of coffee with a former high school friend whom was also my university mate at the Buckingham University, UK and updated each other with our long lost years. We used to share school bus together when we first started high school in BBBSS. He was a year older and was actually quite active in sports during youth and I was what people call 'kaki bangku' being very inactive having had to go in and out of hospital for CML. Now, he said he can barely pass level 3 stress test and I am a bootcamper.

To get him excited with abit of exercise since he felt Bootcamp is abit too strenuous, I invited him and his wife to join us at BODYJAM class this weekend. BODYJAM is actually Anny's passion and I was sucked in to have an activity with her which I do not mind at all. Being abit rusty having retired from clubbing  nightlife for almost a decade, I managed to follow the choreographed moves after a few months. BODYJAM now became my weekend activity. Of course, in addition to the Chief's Original Bootcamp!! Bootcamp gives me the energy to dance. Bodyjam allow me to feel the emotional express and self expression.

So what is BODYJAM? BODYJAM is a +Les Mills 55 minutes cardio workout program. It is an addictive fusion of the latest dance styles and hottest new sounds that emphasize as much on having fun as on breaking a sweat. New BODYJAM class is produced every three months with new music and choreography. Each new class is with a different dance experience base on the latest trend and style. The latest is BODYJAM 68. When a new release is launched it will be repeated for 1 month and this is useful for beginners like me to start and follow the choreographed moves. After the first month of repeating the same release, the instructors are allowed to mix the releases to his or the member's liking. 

There are 12 tracks in a class and the remix usually comprised of 3 isolation songs, the next block of 3 songs are mixtures of Salsa, Zumba, Trance, hip hop, house music etc. Then there is a short water break and the class continues with the second block of a faster hip hop, house or trance music with a higher intensity workout. 


Where will you be in 8 Weeks? How about a healthier you? Because what is life without a good bill of health? What is money without a good health to spend it? What is happiness if we are bedridden being sick? But if health is less interesting? Then what about being sexier with a lean body and a six pack abs as well a total body make-over? What if you can get both, a clean health and your dream sexy body in just 8 weeks on top of being more confident, attractive and energetic. Those are the least that you can gain from participating in the 8 Weeks Challenge.

What is the program all about? Well to sum it all up, you will undergo (1) a bootcamp training for an hour per session, 3 times a week for 8 consecutive weeks. The program is what differs the Chief's Original Bootcamp with any other bootcamp. It is designed by a former infantry soldier, the founder of the Chief's Original Bootcamp program; Chief Brabon. How much is the bootcamp training? The fees differ with variety of promotional package. For best rate, click HERE. (2) You will also receive a 20 minutes high intensity home workout program and (3) You will receive a nutritious food menu to eat and follow throughout the challenge (who says anything about starvation and dieting- Its just all about eating right). The food is as important as the workout itself. For more information on the origins of the 8 Weeks to Wow, you can read at HERE.

Once you have registered and pay for both February & March session (for a total of 8 weeks) then please follow the steps below. Note- ALL WIP members do not need to advance pay for February & March intake and they can just follow the normal WIP payment but WIP members do need to enroll for both February & March intake. How to be a WIP member, click HERE. Acceptance to the 8Weeks to Wow (or 8 Week Challenge) depends entirely on your acceptance for both February & March intake. THERE IS A MAXIMUM LIMIT PER LOCATION AND IT IS ON FIRST COME FIRST SERVE BASIS.


Mount Nuang is the best day trip Mountain in Malaysia that I have been to. The intensity of the climb was perfect but most importantly, the bath in the cold mountain water was heaven that took away almost immediately all tiredness and exhaustion.

I have been up Mount Nuang a dozen times, half of it alone, soul searching & searching for peace. Sometimes, training for some events and a few times, introduced a few friends to mountain climbing. I blogged the last expedition up Mt Nuang with a group of wonderful people at HERE. Today, I brought my nieces and nephews for a Chinese New Year escapade. The plan was for them all to appreciate nature and train for the Pahamin's 3rd generation expedition up Mount Kinabalu. Oh Gawd!! That will be my 4th climb up the highest peak in Malaysia. So far, only 2 out of 6 second generation Pahamins had conquered the peak of Mount Kinabalu.

In an expedition of 9 pax that comprised of three adult, Abu Lais Walli Mohamed (the person that introduced me to Mountain climbing), Anny Chunraem and myself, we brought along Aqfar Naeem, Kasih Leia Ixora, Aaraf Armin, Rafel Zichry Onn, Andika Rees Pahamin and Kasih Iris Leona to their first mountain, the highest peak in Selangor- Mount Nuang.


Do we workout in the morning or evening to burn more fat is one of the most frequently asked question. It is good if you do have the luxury of time to choose but if you do not, then working out at any time of the day is a luxury that we all must target to achieve.

The flow of energy in our biological system implied no correlation on the time of the day whether morning or evening that determines how much and how fast we burn those unwanted fat but it is the level of intensity and the duration of our exercise that determines the speed and the amount of fat we burn to perform a given task. The exercise program is the key to either fat lost, athletic performance and/or improved health.

The exercise program determines the conversion of macro-nutrients: carbohydrates, proteins and fats, into usable energy. This flow of energy from carbohydrate, protein or fat will determine our ability or capacity to perform a given exercise program to optimize performance or fat burning phase. This is termed as Bioenergetics that refers to the breakdown of chemical bonds in this macro-nutrients (carbo, protein and fat) to provide the energy necessary to perform biological work (such as an exercise program).


Speed Power Taekwondo Malaysia (WTF) organised the 2nd Speed Power Taekwondo Championship at the Dewan Serbaguna, Seksyen 7, Kota Damansara on 17 March 2013. Aaraf together with his mate Ng Jian Chao participated under their new taekwondo academy under Master Elaine Teo Shueh Fhern.

We arrived early before 8am as requested for an event that was scheduled to start at 9am but the competition did not start until it was almost at 10am. It was a small competition with approximately 300 competitors but lack of coordination ended the event late at almost 7pm.

Aaraf, 10 years old being abit too healthy, competed under the heavy weight category for the age group 10 to 13 years old and being heavy, Aaraf had to always compete with those way older than him. As a result, he took a heavy beating the moment the competition began. However, we are proud that he fought back and did not give up and stayed on the whole match.

 Aaraf in blue vest..


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


What are the top most common mistakes while training?


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.

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.


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.


Benchmark Assessment!!! What is it? and how it is done?

Yes.. By now you would have completed your benchmark assessment. The benchmark assessment is held at the start of every intake each month with an objective to first gauge the recruits physical ability in strength, muscular endurance, stamina, agility and speed. With the Benchmark Assessment too, instructors will have a better insight in the recruits ability to go beyond their physical fatigue. This is important for instructors to get the best out of the recruit during training.

Once the assessment is concluded, recruits will be placed unto their respective rank, eg, Delta, Seals and Rangers according to their benchmark timing and workout form as well as the technique observed and performed during the assessment. However, please note that the benchmark timing is not the only factor used in categorizing recruits but there are other characteristics and factors.

BENCHMARK ASSESSMENT is important and should not be missed. Previous month's recruits whom are not continuing their session in the following months should also perform the Benchmark Assessment upon completing their 12 sessions to see their level of fitness improvement.

There are 2 parts of the Benchmark assessment.

1) Benchmark Assessment 1 (BM1),  there are Four (4) Exercises involved in the Benchmark Assessment.

i) Running 2 laps of 200 meter track.
ii) Pushups (10 repetition on toes & 15 on knees)
iii) Grunts (10 repetitions)
iv) Situps (15 repetition without assistance, 20 rep with feet assisted)

There will be no resting between workout and once the 3 sets of the circuit above is completed, the timing will recorded.


The Chief's Original Bootcamp (COBC) made history again when it became the first Bootcamp in Malaysia that conducts the warming up session for 3,200 runners at the Malakoff Run 2012 on Sunday, 16 December 2012. The Chief's Original Bootcamp was represented by the COBC owners themselves Dr Malek Aziz and Armin Baniaz pahamin accompanied by their lead instructor Sarge (COBC) Tom, Sarge (COBC)  Nawal, Sarge (COBC) Wan, Sarge (COBC) Chun, Corporal (COBC) Azmir, L. Corporal (COBC) Amir, L. Corporal (COBC) Affiq and the two Admins Farhanah Bamadhaj and Rose Emini Pahamin. The COBC booth was manned by the Reds, Blues and senior Greys and attended by thousands. The prominent grey spotted at the Booth were Afiza Abdul Halin, Maslina Ahmad Ismail, Sabrina, Stephanie Choong, Suzila Borhan, Han Lian, James Lee, Zaidi Ahmad but there were alot more COBC Greys that made the event more meaningful.

COBC is proud to collaborate with the Malakoff Run as part of our Corporate Social responsibility and in our effort to promote a healthy lifestyle the Military-Inspired way. As part of our collaboration, we conducted the warming up session for the runners to prepare them for the run. Our tomahawk haircut, commando-built lead instructor, Sarge Tom in his deep military and a strong voice projection took-over the microphone and led the crowd into a massive bootcamp-style group session after being introduced by the event Masters of Ceremony Kannan Murugasan and Adelle. Kannan M. was the man that brought me into Ironman triathlon and Powerman dualthon some 10 years ago.

With such a large crowd, COBC utilizes some of its most experience senior instructors with the ranking of Sergeants and its corporals to control the crowd.


17 November 2012, Desa Sri Hartamas. Members at the Truefitness Club was furious when the morning gym-goer arrived at the club at 8am to discover the gym was locked and was not open. Many of the early riser waited but some had left in frustration. One of the club member that did not want to be named said, one of the staff at the gym called the management at 8am and was assured the person-in-charge would arrived in less than 5minutes to open the club.

When I arrived an hour later at 9am, after the supposedly opening time at 8am (for weekends), the gym was still locked and many had left.


The inaugural New Balance Good Form Running Workshop with Chief Brabon and Gunny Brabon in Malaysia was held on 13 October 2012 at the Chief's Original Bootcamp Damansara Heights basecamp which was located at HERE. For more information, click HERE.

A nominal fee of RM30 for COBC-recruits and RM50 non-recruit were charged and the session was divided into 2 full groups. Chief Brabon & Gunny Brabon are both New Balance Good Form Running ambassadors and also the product ambassadors for Body Science Compression Athlete.  Many would thought that running is as simple as putting on a shoe and run which I am a living evidence of this subject. Many years thereafter, I had to temporarily retire from running due to various injuries; the worst was the knee injury. To avoid injury, we must learn the right technique, be it in the running form or cadence and equally but most frequently neglected, is in the breathing techniques.

Chief gave us an insight into the correct proper running form and technique so we can avoid any long term pain and injury. However, a word of reminder, techniques learned must be practice and only then would you see result. So, do train smart....

Below are some thousand uncensored snapshot taken at the running workshop. Click on picture to enlarge.


New Balance Good form running Workshop will be held at Damansara Heights on Saturday, 13 October 2012 and conduct by the founders of Chief's Original Bootcamp program come military-fitness specialist Chief Brabon & Gunny Emily. Chief Brabon and Gunny Brabon are also the product ambassador for New Balance and Body Science Athlete.

With a good form running, Gunny Brabon ran her first long distance 50km Ultra-marathon and completed it in 4hours 55 minutes (2nd place- Womens Open category). Gunny had never ran farther than 21km. Chief Brabon on the other hand, completed the 50km ultra-marathon in 3 hours 40 minutes.

The NB Good Running Form Workshop on 13 October will be divided into two (2) Groups as follows:

Group 1 at  0700-0800; and 
Group 2 at 0830-0930.

A small fee of RM30 will be charge for exiting recruits of COBC and RM50 for non-COBC recruits. For Registration and payment, please click HERE.  

For address, maps and direction, please click HERE. Yes, 4 days counting down and be quick if you have not registered!!

There are many benefits of good form running but the two most important being, (1) Injury prevention; and (2) Better overall running experience. There are four (4) key to good form!! (1) Posture where put your body in good alignment (2) Mid-Foot (3) Cadence - 180 steps per minute as a good benchmark. (4) Lean.


Sixty Six (66) from the Chief's Original Bootcamp (COBC)  regiment (from Kuala Lumpur, Selangor and Penang registered for the Taiping International marathon 2012. Those registered were as follows:

42km COBC Runners Kenny Lock Heng Weng, Shazni Abdullah Zubir, Armin Baniaz Pahamin, Abdul Adzhim Zaharudin. 21km Male Runners were Joe Liew, Chun Chia kai, John Chuah, Jeffry Wong, Affiq Zakie, James Fong Khee Hoa, Mohd Faizul Yaakub, Sheikh Hisham Iskandar, Adam heng, Lilian Lee, Afiza Abdul Halin, Norliza Mohd Khalid, Viki Lim, Maslina Ahmad Ismail, May Lyn Wong, Toh Shear Ling, Sarge (COBC) Nawal aka Nawal Aini Zulkifli, Erny Marlina Mohsen, Ilyanna Aylin Ayob, Taj Mahal Aquino. Cheah Boon Chong aka Sarge (COBC) Boon, Corporal Kenny (Foo Sze Ken), Christina Cheah, Heng Lee lee, Kelly Ong Kai Li, Priscilla Lee, Sion Koay, Wong Kwei Yee, Lau Phaik San, Kevin Chew, Marccus Low, Novelle Ooi, Eric Yeoh, Patrick Phuah, Ewe Cheong.

10km Runners were Raja Affandi Raja Jamaludin, Advance Tan Sen Sen, Colin Chong Wern Loong, Darren Teh, Jorge Arenas, Tan Wee Liam, Ineo Yee Feng (IRINK), Chan Meng Yam, Nor Sabrina, Mohd Noor, Lorrine Cynthia Xavier, Sarah Tan, Yvonne Tan Yen Ching, Avril Chan, Ley Tzyy Jia, Patricia Lim Poh Kam, Elgy Tan, Rose Emini Pahamin and Bahariah Bahadom, Jelin Chew Ann Ling and Wong See Ying.

Kids runners, Raja Normaisara Iman, Raja Annastasia Mikyle, Asheley Karen Chiong Su Lin, Ashley Rui Jun Wong, Jayden Wong Ye Li, Jason Tam Wye Ki, Aaraf Armin.

Of course, those were those registered. From the list of those registered, some did not run due to some injury, some did not run because they lack the training, some did not run because they chicken out (FFK), some ran a shorter distance and some did not race because the organiser failed miserably from observing their own schedule.

I ran a shorter distance by "being Sheikh Hisham". I took Hisham's 21km bib instead of the registered 42km after being talked out to be abit pragmatic on the lack of training... but overall, those from COBC regiment that actually ran did well and some even to be among the top 10 best when they manage to secure a good timing.

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