tag:blogger.com,1999:blog-3380044017195162382011-07-08T13:59:39.032+08:00Being my own personal trainerCrazee Patchesnoreply@blogger.comBlogger331100tag:blogger.com,1999:blog-338004401719516238.post-36100059362853838392011-02-08T14:03:00.001+08:002011-02-08T14:05:39.291+08:00

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-39626305018304347152010-07-19T16:49:00.003+08:002010-07-19T17:20:15.230+08:00

We are often advised to stretch. But we do hear of people who pulled a muscle while stretching. Others praise its benefits. After reading ACE's newsletter article, I guess, it's a matter of "WHEN, TO DO WHAT"STATIC STRETCHWHAT is Static Stretch : Holding a stretch in one position without movementWHEN should we do it : at the end of a workout, during the 'cool-down' stageWHY : Because by then, the

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-665699479419561662009-10-08T09:09:00.001+08:002009-10-08T09:09:02.440+08:00

What can I expect when working with a personal trainer?Shared via AddThis

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-3934049439440673232009-08-01T20:16:00.026+08:002009-08-04T00:15:06.519+08:00

STARTING OUTBeing a night run really prolongs the suspense! Decided to sleep in late and laze around trying to conserve energy. I was not in good shape. My knees ache & Achilles heels burned a bit. My body was stiff and general mood was lethargic - but I put it down as pre-run nerves! But I was determined to go, not giving in to negative feelings. I made a commitment and I will see it thru'.It's

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-20383657524436399012009-07-19T12:49:00.006+08:002009-07-19T14:58:20.677+08:00

Day 46-50 Wed-SunSpoke too soon. After a day of rest, I again ventured out in the morning to do my run/walk training. I am not sure whether it was the tiredness from yesterday's work or the lingering haze, but I felt constrained, even after doing the regular warm-up. I felt heavy. I ran a few rounds but could only manage 1-2 min runs. My Achilles heels started to burn. I felt breathless and

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-45512293917671904382009-07-14T09:06:00.004+08:002009-07-14T10:15:29.045+08:00

Day 38-45 Tues - TuesOh my! Its been a week of inconsistent "training". I was still reeling from the final traces of my cold which included sudden fits of coughing until my back aches. I found that raising one leg on a stool or step while coughing lessen the impact on our lower back. So is holding in your abs (drawing in your navel to the back).Outdoor training is limited due to 'The haze' (http:

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-53852807701293877122009-07-07T08:57:00.012+08:002009-07-14T09:05:46.632+08:00

Day 35-37 : Sat-MonOn Saturday, I was out on errands the whole day. Still with intermittent coughing but careful to cover my mouth with tissue when coughing. The doctor's lozenges did not help. So I used Strepsils which helped a bit but costly at RM3.18 for 6 drops only . Then found 2 more economical cough drops - Hudson's jujubes (fast relief RM 1.88 for 8 pieces) and a traditional Chinese

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-20971282301601217302009-07-05T16:25:00.004+08:002009-07-05T16:52:49.852+08:00

Daily Exercise = The Best Prescription for Healthier LifeDaily Exercise = Makes your Skin Glow NaturallyDaily Exercise = Provides Fast Relief from All Pain A video from Thai Health Promotion Foundation

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-30792407232596867132009-07-03T23:40:00.004+08:002009-07-04T01:48:29.515+08:00

Day 30 - 34 Mon - FriAll training have been on a standstill as I need to summon all my energy to combat this cold and carry on everyday activities. There is a fear that the cold will prolong if I put myself under more strain, which brought me thinking about our immune system.The estimated one trillion cells of our immune system is supposed to help keep us free from invading organisms such as

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-14266198080683391142009-06-28T10:15:00.002+08:002009-06-28T10:30:18.741+08:00

Day 27-29 Friday - SundayA turn in the weather - from hot to cold - sunny to rainy... Aching body, heavy head & running nose.. I've caught a cold! Definitely has but a damper to my training plans. ..Guess, I'll just have to ride it out. Most disappointing is that I have to miss my new yoga class at a Buddhist association.

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-19702267446363601382009-06-25T08:39:00.006+08:002009-06-25T10:05:30.395+08:00

Day 26 Thursday'The mind is a strange place' .. I'm sure many have observed, lamented and concluded.For weeks I have been (quite) diligently following The Plan and each time I start to run the mind wonders "Can I do it?". I have said "The first step is the weakest". I know that at the start of any physical activity the body needs to adjust to the rigors of activity, a change is the body's

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-81924556997198992722009-06-22T00:29:00.007+08:002009-06-24T00:59:10.375+08:00

Day 23 - Monday After a rather tiring run yesterday, I decided to take it easy as my ankles & shin are feeling the strain. So, some RICE (Rest, Ice, Compression & Elevation) is in order.Spent the whole afternoon engrossed in updating my art blog with the latest news & photos of the newly opened Acropolis Museum and the controversies & historical tug-of-war for the artifacts 'taken' from Parthenon

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-49867478692288806862009-06-21T23:20:00.008+08:002009-06-24T00:34:29.659+08:00

Day 22 SunAfter a tiring run yesterday, I decided to take it slow and did only some brisk walking today. I spent most of the afternoon hunched (yeah, bad habit! - I think I will get a fitball to replace my armchair so that I can maintain my posture by balancing on the ball while blogging) in front of my laptop. What engrossed me was the story of the opening of the new Acropolis Museum in Athens

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-2176557075083635072009-06-18T22:41:00.009+08:002009-06-22T00:17:55.115+08:00

Day 21 FridayToday is the last day for week 3. Tomorrow's rest day. As usual, I did a 10 min walk to warm the muscles, then some stretching. Then its (2min Run + 2 min Walk) x 7 laps. Next, did the Cool-down asanas (as in previous post).Felt great! One thing about completing a successful 'run' is that you then WALK TALL. (never mind that its just a 24 min run-walk).You walk with confidence, with

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-86759626919278024232009-06-17T23:23:00.015+08:002009-06-18T01:14:30.662+08:00

Day 19 Wednesday Hey! Got up all (well, quite) refreshed today. What happened? I was so drained yesterday. After blogging about it, I had an IDEA! I guess this is why I started blogging. When you have to say it out loud and specific, you are forced to analyse it. The problem becomes clear and solutions become apparent. A creative exercise! Remember the Cool-down asanas (yoga poses)? Well, I

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-92151932195998694782009-06-16T09:58:00.011+08:002009-06-17T22:51:44.068+08:00

Day 18 TuesdayMorningI feel SO MUCH BETTER NOW! But not when the alarm rang this morning 7.am.. I shut it of & crawled back to bed.7.30am Felt really tired, but it knew I had to do it. The PLAN, stick to the PLAN! Today is 2 min Run + 2 min Walk x 7 laps again.I felt cramps all over. The body was so tight. For nourishment, I drank 1/2 cup of soya milk & 1/2 glass of water together with my Ca & Mg

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-48439807417211725092009-06-14T20:18:00.011+08:002009-06-17T22:53:01.968+08:00

Day 16 SundayTried out a new warm-up routine. Did brisk walk uphill (a slight gradient only) for 7 mins - was panting slightly. Took long breaths while facing the green hillside. Thankfully, it rained last night and the haze was minimal. Also did some stretching exercises at a nearby park. Spent more than 10 mins. Did a longer warm-up since I have not been following the training plan. This was

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-23286655441952623702009-06-14T14:10:00.009+08:002009-06-14T17:49:32.440+08:00

What do you do before running? Warm-up! How? Stretch? NO. This is the misconception of warm-up. I once joined a group of runners for their morning run. Before we began, we were told to warm-up. What did we do? Stretched our hamstrings & calves. Stretched arms overhead, bend to the sides, lunges, etc... Then we started jogging round the park.To cool down, we did mostly the same.. Most of it was

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-8866500070889613452009-06-13T21:09:00.006+08:002009-06-17T22:56:42.058+08:00

Day 12 & 13 (Wed & Thur)Preparations for a major event at work took up most of the day. D-Day on Thursday. The event went off well. Spent most of the evening walking (& running) around on 2" wedged heels. I am surprised that my knees did not give much trouble. Even could manage a bit of dancing. Reached home slightly after midnight.Day 14 - FridayThe morning after - again woke up tired & later

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-66427653563939478802009-06-10T08:30:00.005+08:002009-06-10T08:33:01.587+08:00

Day 11 TuesdayCross Training?Starting to feeling the strain, whole body feeling tight like a wound-up top. Part of it physical & part of it due to constantly thinking about it. This is the part that is normally disregarded or taken lightly!Mental strength is crucialto ensure that we stay on THE PLAN - be consistentto keep us positive and not dwell on 'minor' set-backs like the weather, our work

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-82228503546519624472009-06-08T09:41:00.006+08:002009-06-17T22:58:16.605+08:00

DAY 9 - SundayHad to rush to Seremban for a wedding, so I only managed to only do my rehab. exercises for 30 mins. And my diet when out the window! Nasi minyak & wedding cake - portion control, portion control! Took the Komuter train at 10am and returned at 6pm.. Tired out!DAY 10 - MondayINTERVAL TRAININGOh no.. woke up late. It's already 8.30 am when I started out. The sun was heating up the

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-10380436490538163302009-06-06T08:57:00.004+08:002009-06-17T23:01:20.117+08:00

WARM-UPAfter yesterday's rest, I found it a bit hard to get back to training. I was panting more & knees seem a little stiff. I made sure to do my warms ups - stretching the calves, hamstrings, swinging my arms to loosen the body, stepper move, uphill walk.As mentioned b4, core muscles feel tighter and the abs (tummy) is automatically sucked in. But I think this has put a strain on the oblique

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-8366020575728552432009-06-05T16:43:00.011+08:002009-06-17T23:03:49.740+08:00

DAY 6 (continued)After lunch, I went to the FTAAA office to sign up for the SHAPE Night Run. Getting there alone was an 'athletic' challenge... Ha Ha Ha.I was coming from Ampang by bus and stopped at KLCC and took the LRT to Masjid Jamek in the middle of KL. Then I walked to the road parallel to Petaling Street (where the former Rex Theatre stands). Up the road until Jalan Hang Tuah junction, I

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-16242938731876002492009-06-04T08:43:00.010+08:002009-06-05T16:42:48.275+08:00

No problems getting up this morning, as I slept earlier last nite. Final day of 1st week training. Tomorrow is rest day. Next week will be tougher.WARM-UP7 mins : Walked up-hill with stops to step up & down the curb and stretch hamstring & calves. Also to enjoy the cool mountain (or rather, the foothills) air. Green trees with a little morning mist. INTERVAL TRAINING 6 x 1 min run, 3 min walkThis

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-2605979044350838062009-06-03T22:47:00.006+08:002009-06-04T08:43:29.637+08:00

Yesterday, when I reached the LRT station, the shuttle bus had either not arrived or left earlier!!So, I decided to take a brisk walk to the shops. With my old MP3 and upbeat songs, my pace grew quicker & stride wider & my speed increased. Fifteen minutes later, it beginning to rain. So I took a cab home.Today, the weather was better - unusually windy and cool. So, I decided to do the walk again.

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-62642167292948758762009-06-02T22:53:00.010+08:002009-06-17T23:05:16.521+08:00

The SHAPE training guide said 30-45min of Cross Training today but I start work again. So I opted for knee rehabilitation exercises on my bed.I was to do each exercise 30 x but I kept losing count. So I just looked at the clock and did 5 mins on each side, slowly to feel the stretch and not rely on momentum which befits the purpose of the exercise.The exercise need to be done 2-3 times a day.OA -

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-15583381740131802202009-06-01T09:50:00.014+08:002009-06-17T23:09:44.096+08:00

DOMS has set in. But not too bad. However, should have done some stretching yesterday after the workout. Muscles around the knee were a bit tight, like someone tugging at it.Then I remembered - I haven't been doing the rehab exercises given by the Physio dept at UH (University Hospital). Now, where did I put that piece of paper & my ankle weights?REHABILITATION - KneeFound the ankle weights and

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-29838986028163858032009-05-31T18:55:00.011+08:002009-06-17T23:12:31.171+08:00

Woke up this morning, but couldn't get up! Felt like a ton of bricks on top of me. Tired from yesterday's training?Well, .. spent almost the whole of yesterday hunched in front of my laptop, catching up on 'work' (Facebook, emails, search...) and slept after 2am. See?? It's so easy to blame the tiredness on the exercising but if we look further, it's our lifestyle!!Anyway, according to the Shape

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-32111488739826016582009-05-30T10:12:00.008+08:002009-06-17T23:13:34.886+08:00

Training tips & plan from SHAPE mag (Malaysian issue) June 2009. (part of the 5 week plan..see page 72)My training begins :WEEK 130 May (Sat) Warm-up : 4 min walk up hill to nearby park. Stretch hamstrings & calves. LungesInterval training : [2 min slow jog, 1 min walk] x 3 = 9 minsPT @ park bench : Slow stretch - arms, adductors, calves, obliques; half squats; restorative yoga pose (bend down &

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-43160802974590637512009-03-20T17:52:00.008+08:002009-05-30T10:41:43.338+08:00

According to Craig Burton, Your 3d Coach in his website http://www.3dpts.com/"The gym is a health hazard for a lot of people. Daily, I see people giving their all on cardio equipment in an effort to lose a few kilos, or heaving weights back and forth in an effort to ‘get big’. These are the same people who, a year later have nothing to show for their three-one-hour-per-week-sessions except for

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-10942366365616336822009-03-01T03:24:00.003+08:002009-03-01T16:27:56.540+08:00

The Twelve Postures Synchronizing the breath with the movements of the body is very important. The basic breathing principle is to inhale during backward bending postures and exhale during forward bending postures.1. Pranamasana (Salutation posture) Stand erect with feet together. Join the palms together in front of the chest. Concentrate on standing straight, steady and in a prayerful attitude.

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-50000085703974565022009-02-08T23:04:00.000+08:002009-02-08T23:47:24.711+08:00

Almost anyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle

Crazee Patchesnoreply@blogger.com0tag:blogger.com,1999:blog-338004401719516238.post-83868422141699825442009-02-08T21:55:00.001+08:002009-02-15T21:56:14.375+08:00

Choosing the best type of workout program that will stimulate the muscle fiber type that will get you the results you’re looking for is extremely important.Unfortunately, all body building programs are not created equally when speaking in terms of muscle fiber types. While you can’t differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there

Crazee Patchesnoreply@blogger.com0