A day in Semenyih.

Today, it was a busy day in Semenyih. On a normal day, you would see 5 ton lorries going in and out of town but today it was 2-wheels 26'ers, 27.5's and 29'ers on mountain bikes. It's the 2 years once, PCC ride 'no race, just fitness' ride and fitness it was. 

Moving thru the unforgiving hills with some beautiful down hill tracks, today's 50 km ride was a rewarding  and a unforgiving one. Here are a list of winners and losers for the event. 

WINNERS 

1. The cardiovascular and respiratory team. 

If you don't train, don't even think of joining this event. It will torture you. As you roll uphill, it will take you to a corner and in your mind, you are hoping it's gonna flat but suddenly the terrain gets more steep and it brings your morale down. 

2. The 'Bitch'

Route 2 has it's name "The Bitch". I think the reason why they give it that name is because she screws your brain, and without a doubt she was very successful in doing that. 

3. The riders who consistently trains. 

Let me tell you, if you don't train consistently, you will not finish this ride. Despite training, many riders chickened out, (even myself). Therefore, if you don't train and if you can complete it, you have a blessed muscular system. 

LOSERS

1. Riders with big tummy.

I don't think it's aerodynamic to cycle with a big tummy. So, for those with one, its time to trim it down. Cycle more, take fat burner or go for calorie restriction. Whatever it is, do something. 

2. Smokers. 

I maybe wrong with this however this is what I observed. When you have 2 riders of the same fitness levels, the smoker is pressured more, especially during a climb. Well, if you ask the surgeon general, he will probably tell you the same and back it up with a published report. 

3. Those who consume lot's of protein bar. 

I observed a group of cyclist of about 5 riders, who slowly but surely was slowing down, getting tired and eventually went flat at the 10km point. I think each of them would have consumed 2 protein bars by that time, hoping to get some energy. What they didn't realize is that the protein bar wasn't the best choice. They should have focused more on rehydrating themselves or having a power gel instead. The focus should be to replenish water, glucose and sodium and not protein. 

Well, whatever it is, it was a ride that will get some to come again while some to not go for it again, while for me it all depends on my schedule on that time.  

Sazali(middle-the guy who got me into this sport) and gang and myself preparing ourselves to go to the starting point. 

Kips(the other guy who got me into this sport) getting his bike ready for the event. 

7.45am sharp all riders flag off. 

Other road uses had to wait in line for the cyclist to pass. There was very little involvement from the traffic police  

Poor head trail due to long wait. 

Others bored waiting in line while joking "Mari Tolak Basikal" 

Dedicated to my buddies who runs.  

Cyclist were enjoying their power stick due to massive bottle necks.  

A beautiful view overlooking Broga Hill. 

Mari Tolak Basikal. 

A clear blue sky to assist the riders view.

"The Bitch" 

A rider who literally got out from his seat after seeing the hill above.  

A beautiful view as I was on my way to Check Point 2. 

How we see things is the way we see things.

We were conducting a S&M tower with a group of employees from a full service airlines. During this module, participants were told to build a tower with limited resources given. 

During this time, the best team was a group that consists of engineers, pilots and managers. It was interesting to see how they work together to complete the task. Apparently, their job made them view things in a certain way. 

For the engineers, 'tower' was the center of the activity. The tower tensile strength must be able to withstand all the forces. It shouldn't to be too long or too short however just nice was also something equally challenging. For the pilots, 'time' was the center of the activity. You can have all the ideas or have all the resources you need but if you don't complete it in time, you get nothing. Timing is so crucial that whenever we have pilots in the house, they will keep reminding their teams on the balance time. 'Guys... 10 more minutes'... 'Guys... 5 more minutes' and it went. For the managers, getting the engineers and pilots together was their main task. The managers were living up to their role, literally, managing so that they can come to an agreement and a successful tower can be built. By the way, the end results was fantastic. They joined the ranks of those in the hall of fame by coming up with a tall, freestanding strong tower. 

Looking back, how we see things is really made up largely from what we have been doing and that determines what we have been seeing. So, in this day in age, in developing a high performance working culture, we would probably need many ways of seeing things. Many ways of seeing things help us in providing information to manage the uncertainty we face. However, no matter how much information you can have, the time taken to complete a task is equally important, for time is really an essence. 

Additional 3 questions.

In a recent workshop that we had with an organization that managers and administers the medical claims of corporate clients’, I discovered that organization face many challenges in facilitating the changes that they want to see. 

Here are 3 questions organization should add into the list of questions they ask when they manage changes. 

Do all parties have a clear understanding on what exactly is expected of them?

Most of the time, the ones at the top can see where to take the organization and sell their idea to the rest of the team. Many see the big picture but fail to translate into actionable efforts. 

Are the leaders/managers facing the brutal facts or are they trying to ostrich their heads into the ground and hoping the problem will just pass?

In facilitating these challenges, there will be moments of complete uncertainty. Being honest and admitting ones weakness is better than trying to be brutal or by giving motivation talks. 

How to get the team to see the big picture while going thru the operation struggles? To begin with, it's better if the leader makes his decision with the intellect rather than being rash because along the way his men will be tired and demotivated and will look for him as a source for direction and encouragement. 

When facilitating change, organization need to ask the right questions in order to get to the right answers. Once they are confident with the answers, they shouldn't stop there but to keep asking questions to have a clearer answer. 

So, what do we do?

As we mature to become a developed nation, we enjoy the progress and the growth the status gives us. However, there is a dark side, which if not address, might effect ALL Malaysians. 

Developing the nation, indirectly means we work more and as an effect of that we spend less time doing other activities, like exercising. A busy schedule mixed with limited locations, don't help to provide healthy selection of foods. 

Therefore day in day out, we are moving into a down ward spiral of becoming an unhealthy nation. 

Apparently in 1994, there was only, 14.4% of Malaysians that were overweight and obese. In 2004, the numbers went up to 44.4%. That's an increase of 250%. Now, I think we might be about 50%, which means where ever you look, 1/2 will be overweight or obese.

As we continue this way, our risk of diseases increases as well. When the risk of diseases increase, other costs, e.g. insurance or medical bills increases as well. The increase of this cost will be put back to us in the form of higher premiums, higher medical or medicine bills or even poorer service in hospitals or clinics. 

Government will have to do more, which means also to reduce allocation from other expenditures, which indirectly means increase in expenditure for us. The increase of all the expenditures only shrinks our ringgit. 

So, what do we do? 

White Elephant comes alive.

I always hear many say when they make a purchase of an exercise equipment, like a treadmill or a stationary bike, the feeling is just superb. You feel good because you know you are doing something for yourself. You know that the machine will eventually give you the body, physique or shape that you are looking for.
The routine starts of well. The machine is experimented, explored and customized. All in the name of health and fitness.
Then... The old you sets in.
The work and responsibility comes in and overtakes the enthusiasm. You tell yourself, it's ok and this will pass and you will get back into the routine. However that never happens.
The machine which once was your best friend, now becomes a white elephant. It's just 'there' and you just don't have the time or interest any more.
Is this familiar with you. Is your white elephant now a place to hang cloths? Here are 2 tips for you to make the elephant a life again:
1. Have a goal. Lose 5kg, run/walk 10km a week or walking 10,000 steps a day. A target gets you to stick with the machine.
2. Have a set of attire. Although some suggest you can dress with minimum cloths in order to exercise with these machines, unfortunately it doesn't get you in state. No state means no results. So, go get yourself a sporting attire now.
Get Moving!

Allowances

When it comes to allowances, we always think in terms of money. However, the definition can be broader. Allowances can be applied in the areas of nutrition as well.

Allowances here refers to how much you should eat for each meal. That is how many calories for breakfast, lunch, dinner and snacks.
Crazy as it may sound, studies has shown that individuals who has able to reduce their weight and those who have lived healthily, they practice having certain allowances in their meals and not chowing down all that they come across.

Generally you should consume 400 calories for breakfast, 700 calories for lunch, 500 calories for dinner and 400 calories for snacks which brings to a total of 2,000 calories.

Maybe next time we shall go deeper in calories then...

Fullness doesn't guarantee Goodness

Almost all the time when we had enough to eat, we feel satisfied. The satisfaction comes from a accomplished like feeling knowing that we have fulfilled the need of our gut and staying far away from hunger.
When we feel full, we have a denial like feeling that suggests us that we had enough of nutrients ingested as well.

Studies have shown that having enough calories doesn't mean you have enough nutrient. Enough calories here is defined as having enough to eat, feeling full and satisfied with the meal. Enough nutrients means that you have had the right amount of carbs, protein, fats, vitamins, minerals, fiber and water.

There have also been studies suggesting that because we don't have enough nutrients in our diet, generally in a population, up to 70% are deprived of nutrients. 70% is a very high amount which means 7 out of 10 of us belong in this category.

Therefore, in a day this is what you have to look for, the least:
1. Drink plain water rather soft drinks.
2. Go for white rice than fried rice.
3. Have 2 fruits a day. One at 10am and the other at 4pm.
4. Have 1 serving of green leafy vegetable during lunch and dinner.
5. Reduce sugar in coffee and tea.

Remember fullness doesn't guarantee goodness.

Get moving!

Have you decided?

I came across a profound saying by Boris Pasternak, "Man is born to live and not to prepare to live."

Many times we still feel secure by staying at this side of the fence and letting us to belief that it's ok to be unhealthy or not staying an active lifestyle for reasons we only know. The reasons could be not enough time, too much work to do, not enough money or knowledge or any other reasons out there.

I acknowledge that we all have problems and challenges. However if we don't make that decision to cross the fence and 'decide' to live that active lifestyle and to be able to enjoy healthy nutritious meals, we will never be able to experience the true results that we all desire.

It only takes 1 thing to get from this side of the fence of living an unhealthy lifestyle to the other side, that's living a healthy lifestyle and that's by making a DECISION.

Decide that you are going to eat something healthy today. Decide that you will stop overeating. Decide that you will walk more. Decide that you will overcome that disease that you have. Decide that you had been carrying the fats for a long time now. Decide that you will go to the store and get a pair of exercise shoes. Decide that you will sleep earlier so you can get up to exercise. Decide that you will eat less red meat. Decide you will add a green leafy vegetable each and every time you have lunch. Decide you will have at least 1 fruit a day. Decide that enough is enough and it's time to move on.

Have you decided?

Get Moving!

You become your rituals.

If you have an area of your life that you are really good at, look at it and ask what did you do all these years that made you so good at it.

All that you did were the rituals that made you who you are now.

So, if you have a problem in an area of your life, let's say you can't seem to lose weight, what are the rituals that you are doing that gives you those negative results. It could be you are not consuming enough fiber rich foods for breakfast or you constantly enjoy soft drinks whenever you feel tired and when you finish a meal or you tend to create a very busy schedule that you will then have an excuse not to go and exercise. These counter productive rituals will never give you the weight that you are longing for.

We need to change the rituals now. So, what are productive rituals you want to have in order to gain control of the results in your life?

Maybe you want to consider these rituals:
1. Get up earlier about 30 minutes so you can go for a light workout.
2. Constantly drink plain water so you are not depended on coffee or caffeinated soft or energy drinks.
3. Have a high fiber breakfast.
4. Give yourself some time in the evening to exercise.
5. Never overeat.

Get moving!

Capture your motivation boosters

I was watching Susan Boyle's first performance in Britain's Got Talent and I thought it was so inspiring. Being in Piers Morgan's shoes, I knew exactly how he felt cause the performance was truly the surprise ever. It was just superb.
I told myself that it was so inspiring that I will bookmark it so I'm able to watch it again one day when let's say, when probably my motivation is low.
At that point, I realized that Susan Boyle's performance was my motivation booster. In our lives, there are people, circumstances and events that takes up and drains our energy and motivation. That is why we need these boosters to help regain back our motivation.
To have a motivation booster, there is no special requirement. If it can assist you to start something, I would think that would be great already.
Susan Boyle might or might not inspire you. Therefore motivation boosters are personal. If others find it motivating but you don't think, move on and find something that does.
Save them, bookmark them or capture them. You must be able to view/visit/ use your motivation boosters again.
Have a library of them and so motivation can be at your disposal and you feel good instantly.