Public Relations Boo Boo: Ramadhan 2012 Case Study

Situation

A group of IBM personnel, employees and distributors banded together to feast their list of clienteles for Buka Puasa (break fast) at Perbadanan Putrajaya, 9 August 2012. Invitation included clients' employees and family.  They prepared a hall and filled it with 100 tables that accommodated 10 pax each.  They catered the food.

At approximately 7pm, after braving the Kuala Lumpur traffic, guests started to fill the hall. Some had driven over two hours to get to the venue.  The guests list were ready and checked for presence.  Guests were assigned to their allotted tables.  Chocolate coated dates were passed out, with hosts stating that guests can help themselves to how many boxes they would like to have as there were no limitations.

At approximately 7:15pm, the guests started to take their food and queued a long line towards only one designated area.  So, approximately 1,000 invited guests were expected to crowd in a small hallway that had only one line of tables.  One end offered desserts and the other end served the main meal.  At the end of the row of tables were 2 huge woks with kawah delicacies. One must remember that this is not a kenduri kahwin where guests arrive in batches...in Ramadhan, everybody eats sharp at the sound of azan, which means everybody eats at the same time!  So, people will all head for food at the same time!

By approximately 7:30pm, the food was gone and the caterer did not look like they were about to replenish.  One-third of the guests have not accessed the food, while the other third managed to only get the minimum because they prayed first.  The soya was finished.  There were no back up beverage but water.  There was only one container that carried hot tea.  By 7:45, half of the guests left.  Syrup was served as the alternative beverage after soya and water.  One of the hosts got up on stage and apologized for the chaos and lack of food, with a quick disclaimer that the event was not an official IBM event but hosted by a group of IBM employees.  Since the caterer had no intention of replenishing the food, the flabbergasted group of hosts ordered last minute take outs and fried tit bits but announced that the food was finished to hungry Muslims just arriving from traffic jam.

Soon, some of the hosts left, literally abandoning confused guests.  Remaining guests were walking aimlessly and trying to figure out what to do while those who brought children tried to feed their family.  Hungry from a day of fasting, many who were just too exhausted, sat around and ate leftovers.  Some who stayed received the last minute take out food of fried chicken, murtabak, and skewered fish balls and crab sticks, amongst the few that was seen.

Other Issues

1.  The Soya was served hot but not fresh, with some glasses having hints of sourness that suggest that the drink was going bad. 

2.  The cendol was sour.

3. No one was manning the dessert counter that the chocolate fondue was hijacked and the marshmallows were gone before anyone could have a good look at it.

4.  The ABC was poorly organized that nobody knew how to man the ice machine.  By the time anyone knew what was going on, the children were making the machine their personal plaything.

What could have been done?

1.  Not have a disclaimer.  Apologize and trouble shoot.  There are many food outlets in Putrajaya which the hosts could've called and booked tables for the hungry guests.  These guests could have been ushered for maghrib (for the hosts to buy time and organize the alternative venue and food) then be shuttled or advised to the various other newly booked venues to have their dinner.

2.  Not abandoned their guests.  Stick around and go from table to table to identify which groups of guests had not had their dinner.  Make sure that they get at least some dates and water to sooth their dry throats. One of the hosts could also opt to take to the stage and entertain or talk to the guests.

3.  Insisted that the caterer man the necessary booths to ensure that guests are not running amok with the machines or tools meant to prepare desserts or other delicacies.

4.  Stop serving food that had gone bad.  Quickly buy cartons of juices, water bottles, or any other available drinks at Carrefour or Cold Storage at Alamanda that are just a stone throw away.  There are various tit bits that could've been purchased to keep the guests munching while waiting for food to arrive.

5.  Never give out freebies without accounting for it, unless the freebie is endless.  It is human nature to hoard when things are free and the ones that come later will be at risk of not getting any.

Given the unfortunate situation but in the month of Ramadhan, much could've been done.  Muslims are more than happy to be told to group and pray for maghrib while waiting for food.  If the food has yet to arrive or the organization of the alternative food outlet was delayed, a quick bite of tit bits and a gulp of juice would suffice to be followed up with terawikh prayers.  In that time, the food situation would have been settled and both guests and hosts would've save much of the fasting deeds that I am sure are all lost to cursing and frustration.  Some of our souls burned in hell today.

If you are a PR practitioner, what would have you done?

The All Knowing, All Forgiving and Must be Feared Creator.

I read an interesting view by Dina Zaman in The Star today.  I couldn't help but recall an interesting conversation I had with a long time girlfriend in regards to the term "God Fearing".  Why does Islam emphasis on fearing our Creator so much in our sermons while many others prefer to embrace the loving and the forgiving Father?

In Dina's article she seemed enlightened and expressed a form of revelation  (perhaps hers) to the more 'liberal' interpretation of Al-Baqarah's "...let there be no doubt about it - is (meant to be) a guidance for the God conscious".  According to Mohamad Asad (the Orientalist and liberal scholar Dina was quoting) the long-running or more traditional translation of 'muttaqi', which mostly been understood as God fearing does not encompass the actual meaning that includes what is stated as the more 'positive content of this expression' -- namely, the awareness of His all-presence and the desire to mould one's existence in the light of this awareness...

Dina continued to make comparison to two other great translations by Dr Muhammad taqi-ud-Din al-Hilali and Dr Muhammad Muhsin Khan, "This is the Book (the Quran), whereof there is no doubt, a guidance to those who are Al-Muttaqun [the pious and righteous persons who fear Allah much (abstain from all kinds of sins and evil deeds which He has forbidden) and love Allah much (perform all kinds of good deeds which He has ordained)]

I'm inclined to agree to the latter, not because I am a traditionalist or a fundamentalist, but because it makes more sense.  Being just positive can be quite disillusioning and misleading, because then people forget about consequences.  When we forget about consequences, we pay less attention to wrong doings, hence the prevalent human nature to abuse, disregard rules and regulation, and abandonment of human nature altogether.

We already know that at the core of our existence IS our Creator.  In Islam, everything we do, we do for Him. But to only speak about love and forgiveness is not enough, because even at the most micro level, we know that these are easily taken for granted and forgotten.  But, to be reminded of repercussions of one's actions and to be warned of what may come with wrong doings works very well, and can be showcased even at the most micro level.

Simple case in point:

Molly coddling mummy is loving and forgiving; showers her children with unconditional love and gives in at her children's whims would, at most times, fail to mould her children in the light of her presence.  The desire for her children to follow her footsteps usually fails because they are busy being the master of mummy; bossing her for meals and transportation, which she offers with unconditional love. At ever opportunity to misbehave, they will commit the offence as they know they are never reprimanded for any wrong-doing, hence, mummy's existence or authority is barely recognized.  This simple reversal in role, where mummy (master) becomes the servant of her children, suggests that to create any form of awareness in her children by only showering them with love and forgiveness is impossible.  At the end of the day, when the children discovers adulthood and independence, the mother would then be rendered irrelevant and useless, and eventually discarded in disdain for being an aging burden.

Another mother loves too.  She gives up everything and sacrifices time, friends, money, dreams and everything she could in order to provide, educate and raise her children.  She is loving and she is forgiving.  She gives endlessly -- but, she puts down rules and she highlights the repercussion.  Every wrong doing receives lessons and repercussions while every deed is equally showered with lessons and recognition.  I bet, it would be hard for her children to forget her presence and will forever be aware between which character is best to mould after.

Which children do you think will fair better in terms of heightened awareness?

In all the stories we've read in our Holy Book, His advise will speak of situations experienced by people who went against and people who followed our Loving and Forgiving Creator.  He teaches us values and happiness through historical moments shared in the many surahs.  He also tells the wrath incurred by those who went against Him.  These are the ways He creates awareness of His presence -- hence, Him asking us to shape ourselves based on these awareness.  He also hints of the everyday existence of His presence through the air that we breath, the food that we eat, the water that we drink and etc.  With all these reminders, how can we ever be lacking in awareness unless we rationalize and lift the 'heavyweights' out of the equation of recognizing our Creator for who He is.

So, I strongly believe that we need to be God Fearing.  Otherwise, we will be screaming Flower Power and Love All.  Peace!  Make Love and Not War...and still, end up screwing ourselves because everything will be okay as He will love us anyway and forgive ALL of our sins.  Seriously?  But, if we fear, we will stop, reflect and make the most informed choices, which is to be loved by Him and do the right thing because doing wrong has sad outcomes.  Then we will realize that there is no other choice but to do the right thing, always.

So, it is not the liberal view that I have an issue with, but the entire possibility of misunderstanding of meaning.  At the core of our live IS Allah  (now repeating myself) -- so how in the world can we not mould our existence in this awareness?  It is a given.  BUT to be God Fearing...now, that is an uphill struggle, because it is human nature to opt of short cuts and believe in what makes us feel good.  We tend to make excuses to lighten the weight of wrong doing so that we can rationalize our need to commit a 'crime', if not upon ourselves, to others.  So, I strongly believe to just take the positive and alienating the consequences will not do us justice.  

Be God fearing.  There are great positives that comes out of that...always

Transforming Ramadhan

Transform Your Life in Ramadhan by Getting Lean & Ripped

I walked up Bukit KIara the first week of Ramadhan and was pleasantly surprised that I survived.  It was early and the weather was cool, so I figured the condition would be friendly.  Then again, I tried some workout sessions during my weekly puasa sunat, and figured I'd be okay during Ramadhan, provided that I don't over exert myself.  Thirst was an issue, though, but I did a couple more morning workouts that week.  

The weeks passed and my energy level dipped in Ramadhan but I try and put in my workouts...this time later into the evening.  I also break the sessions into my favorite 10 minutes parts and realized my strength training fairs a lot better than my cardio, because I don't get too thirsty doing the former.  Of course, stretching is a breeze.  The point here is to gauge what we are capable of and what we can do to keep our energy level high enough to keep fit and healthy during Ramadhan.

My friends on Facebook were not so convinced.  The first thing they asked, 'tak puasa ke?' (are you not fasting?).  It is important to highlight here that fasting should not impede us from doing exactly what we are accustomed to.  So, if we are active, we should remain so but perhaps take it a notch or two down.  However, nobody is going to stop you if you prefer to keep the exercising at the exact same pace. Fasting should never stop us from movement and definitely not from keeping ourselves healthy.  Being fit, too, should not be compromised simply because we psychologically screw ourselves into believing we'll be completely weakened from the lack of nutrition.

Yet, my question is: what lack of nutrition?  We break fast and eat...then we binge through the night.  We sleep to only be awakened to have sahur...so, when exactly do we lack this nutrition everybody seem to believe happens in Ramadhan? The fact is, Ramadhan shaves off the damage we do to our body with the unnecessary junk snacks, sweetened tea and coffee breaks that is accompanied by fried and other sweetened kueh-mueh, and other tit-bit breaks we take to satisfy our need for the munchies.  If this is the nutrition we are so afraid of loosing, then I must say that it is okay because we are better off without it.

My suggestion is to simply TRAnsform.  Make that change if you really want to get fitter and healthier.  There will be a time that we will be completely floored when requested to perform a lunge, sit ups and push ups, but if you are in your 20s, 30s, 40s, and even 50s...darlings, that day is yet to come. The main idea of Transform is a well planned diet and fitness program that not only get you results in terms of aesthetics, but more so for life long health and general wellness.

Make this Ramadhan a time to Transform and get lean, mean and ripped! After all, staying healthy and fit is also part of ibadah.

Chaining The Satan and Devils in Ramadhan

Do you notice how the fasting month becomes an excuse for immobility, lethargy and just all round fall in productivity?  Muslims tend to come up with all sorts of excuses to simply reduce themselves into incapable weaklings while fasting.  I'm thirsty la, I'm tired la, too weak out of hunger la, did not get enough sleep because of sahur la...you name it, there's an excuse for everything in Ramadhan.  However, they do manage to muscle up the necessary energy just in time to pile a mountain high of delicacies a few minutes before break fast just in case the table runs out of food, which by the way defeats the entire purpose of fasting in the Holy Month.

Every year this happens and every year I am stumped.  What is actually happening?

It is true that the human body will react to reserve their energy because it thinks it is not getting food and is unsure when the next meal is coming...but only for the first few days.  Then, routine kicks in and the body, being the wondrous and intelligent machine, will figure out that it gets its energy at sun down, some light snacks later into the night and breakfast early in the morning.  Basically, it will adjust to the time food is consumed.  And if you really think about it, the body still gets its three portion of food in a day; sahur (breakfast), break fast, (dinner), late night snack ('lunch').

So, logically, fasting does not really change anything.  It just flips your daily eating habits from day to night.  Right?  

The Art of Gluttony

The error comes from the fear of hunger and the constant anticipation of what to eat at maghrib that keeps us thinking about food.  Doesn't really sound very Islamic, now, does it?  Worst when we witness people indulging in literally sinful rubbish at break fast that they forget eating is actually an act to keep us from hunger -- it is not an act to get seriously full and sickly that we can't even move to perform the maghrib.  

Additionally, at sahur, due to fear of imaginary hunger and gastritis people actually down a proper meal fit for a king!  There will be spreads of lauk-pauk and rice, not to mention the sweetened beverages...how is this an ibadah that observes patience, humility and forgiveness?  Forget about trying to empathize with the plight of the underprivileged!  We can't even get over ourselves that selfishness invades and overwhelms Ramadhan.

Indeed it is said that Satan is chained in this month--but which Satan?  Do we seriously believe that the chained one is that fallen angel?  Do we really think that Satan is denied the whispering of mischief to our souls?  If so, why are Muslims cheating Ramadhan and puasa yang yuk, pagi-pagi buka periuk; if not running to some errant restaurant that opens the back door to hide the non fasting Muslims?  The devil is having a kick out of the fact that people actually believes that he is chained! The devils and Satan are actually having a party misleading us all astray because we are so disillusioned with our own lies.

Is it the Satan or Just You?

Logically, the chained devil is the chaining of temptation.  The dark side that makes us embrace gluttony; the tugging fear that hunger and fatigue will overcome us if we don't eat and eat after sunset; the fascination in indulging in wastage; the excitement of shopping and overspending money we don't have; the multitude of excuses related to fasting (being weak and tired) in order to dodge work and responsibilities -- indeed the list goes on and I believe we know ourselves best.  The point of fasting is first to observe piety, to give alms, to pray and seek for His forgiveness but also to be in jihad with ourseleves -- that is the battle to overcome the devil/Satan in us, which is our weakness to be a better person.

I say, the next time we feel like wriggling ourselves out of work in Ramadhan but indulge in a shopping spree instead...think about which 'angel' is whispering in our ears. If there is a time for jihad...this is it.  If you know Islam well, this IS the greater JIHAD.  The fight of being better and not succumb to temptation.  It is about getting over yourself, discover piety and persistently seeking His blessing by overcoming our weaknesses.  This is a good month for Jihad.  If you have not discovered your purposes yet, it is okay because we are still in the Holy Month -- and to Him, it is never too late.  That is the beauty of Islam...

Have a blessed Ramadhan.

A Month to Observe, Reflect and Practice

My oh my, how time has flown by.  It is Ramadhan again and Muslims around the world are united in the observation of fasting...well, at least the Muslims who practice.  Indeed many pride themselves as practicing Muslim, but a chat with unique crowds at different occasion give light to what truly means to be Muslim.

My boys accompanied my husband to a break fast with the orphans in a Seremban based orphanage.  They had been visiting the children to celebrate Ramadhan and build close silaturrahim amongst Muslims.  Additionally, we thought that it would be good for the boys to understand how others fair and struggle; while our children who live in the comfort of a home, parents and a loving/supportive environment fall trap to complacency and even arrogance.  It is human nature to forget who we are, so, whenever possible it is always good to be reminded. 

Pictures were soon uploaded to the famous FB by other guests of the home and I had a quick browse.  I was impressed at how beautiful the home has become.  It is better furnished, well lit and a far cry from the dingy house it was just 2 years ago.  I asked my husband who is sponsoring the orphanage and was touched to learn that the children are their own sponsor.  Through education, a supportive and industrious administration, the children are equipped with not just the academics for paper qualification but life education that often than not demand skills.  They cook, sew, craft and many other things that keeps them busy, educated and most importantly self-sustaining.  They aren't beggars in their own home -- GOOD FOR THEM.  

We had asked if we should bring with us supply of food, furniture, clothing or other needs but was politely declined as they were merely inviting guests to share a Ramadhan blessing in their home.  How big are the hearts of such children who are more in the position to ask for assistance but instead give.

Much can be learned from this experience. 

Hence my constant irritation when so called Samaritans clad in branded clothing, ridiculously priced handbags; driving luxurious cars and living in high-end postcodes hand me papers and documents for donations.  Indeed giving alms is the practice of our beloved Prophet p.b.u.h and is looked upon favorably as an ibadah, but surely monetary assistance is temporary and futile if the receiver merely spends it and asks for more.  How is this helping our Muslim brethren? Even our choice of ibadah must be weighed out with the given intellect we are all blessed with.

Education is the root of all solutions related to poverty.  People are in a sad and destitute situation because they are either unaware of their options or have no idea how to attain a better life.  To elevate an individual from his poverty stricken situation is to help him grow.  That is why Prophet Muhammad p.b.u.h. said seek knowledge as far as China.  Finances, in my opinion then, should be channeled to educate the poor because when an adult is educated, he or she can then in turn reeducate the young and the remaining society they function in.  Through education, an entire village can be taught agriculture, craft industry and even medicine if only we dare to dream big.  This is not rocket science and it has been done. Then, only then do I believe that Muslims truly have each others' best interest in our hearts.  In contrast to the wealthy Samaritans feeling good about themselves by asking others to donate and making them look even better.  Such false ibadah.

In all our actions, the niat or intention must be for the betterment of our ummah. What is the point of having a holy fascade only to feel good about ourselves?  Ibadah is not about us...it is about our Creator and the reason we are His khalifah.  Handing out false hope to the poor or the needy is simply cruel...the money is NOT what they need, because it WILL finish and they WILL STILL remain poor.  What they need is our intellectual assistance because we are privy to a life that is more blessed.  Giving back should not be worldly because it is temporary...giving back should be both spiritual and beneficial to the receiver, because when people understand their purpose, that form of giving is everlasting.

This Ramadhan I was educated by the less priviliged, children who were orphaned and almost all left to fend for themselves in the absence of their parent(s).  It has indeed been an enlightening Ramadhan and I weep in gratitude for the opportunity.  Blessings come in many forms...He is indeed ALL WISE and ALL KNOWING.

Happy Ramadhan my brothers and sisters.  May Allah bless your ibadah and guide you to his home, insyaallah.

You Know You Can Do It!

We've talked about fitting into a size 2 outfit but grossly obese; we've talked about being ribbed and aesthetically pleasing but likely unhealthy; we've talked about the dos and don'ts when planning a weight loss program; we've talked about the reality of healthy and fitness; we've talked about obesity, diabetes and hypertension; and we've talked about solutions -- but it doesn't seem to get across to people that being healthy and fit is an integrated effort.  What is missing in the message?

The media have talked about health and fitness to death that the pen are bleeding words that goes completely unheard.  Keyboards are missing pieces of letters and the screen has grown tired of repeated messages -- yet, Malaysia remains as one of the highest obese population in Asia.  Ironically, those who writes about health and fitness don't necessarily practices what they preach...sigh.  When was the last time you visited a media powerhouse and see a healthy and fit journalist?  I bet you've met doctors who smoke and suffer from diabetes, hypertension and obesity!  Who is enabling our society to get big and stay big?

As an owner of a health and fitness outfit, the reality of lifelong learning in this field is painstakingly an uphill battle.  A partner who advocates movement efficiency mentioned that the mass find others who are keen to hit the tarmac and run to stay healthy are abnormal, while the "normal" are those who resist hard work and exercise.  Many belief that they cannot rid themselves of poor habits and lifestyle no matter how hard they try.  So, more and more fall complacent and lead unhealthy living.  The worst part of it all, they don't do it alone -- they actually coax others to adopt similar unhealthy lifestyle.


Do you notice how obese friends are likely to have other obese friends?  Overweight parents tend to raise overweight children?  Slim friends eat more because their not so slim friends encourage them to eat more on outings -- otherwise be taunted for being on a diet?  After a while you'll see that unhealthy living is quite contagious and it doesn't help that the industry is filled with misleading messages.  


Here's the reality, AGAIN! There is no quick fix and there is no magic pill!  Supplements do not make you thin on its own because it is meant to complement a healthier living.  Exercise alone will not make you healthy -- you need proper nutrition and lifestyle values.  Crash diets will have consequences, while cigarettes and coffee; diets of models and the rich and famous literally KILLS!  I trust these information is not rocket science and not new -- but don't you wonder why it persists?

I have a friend who insist that paying a trainer to stay fit is ludicrous! Yet, her knowledge about staying fit equals to walking 10,000 steps a day and pinching on her meals.  She is indeed a slim figure, but I dare say she is FAR from healthy and fit!  Walking alone does not make you healthy and pinching on your food will deny you of nutrition that your body sorely needs.  What she needs is an integrated program and a trainer to keep her on track.  If not a trainer -- at least a partner to train with to keep her motivated.  She also needs someone to tell her that having an envious model-like figure does not curtail one from suffering a stroke or diabetes. 

So, what does it take to empower you with knowledge?  

I dare say that it is not in the lack of knowledge that impedes one to care for oneself, but motivation.  Sadly, for most, it takes a tragedy before healthy takes the reign...why wait for such an unfortunate event to wake up?

Let's do it now and TRAnsform your world. Build a relationship with yourself, your food, your body and your mind.  Lead a healthy lifestyle -- quite the smoking, cut down on alcohol and fatty food, sleep well and keep stress to a minimum.  Eat healthy -- cut down on carbohydrates and sweets, take in more protein, vegetables, fruits and fiber.  Get active -- walk, run, swim, play...just get off your butt and move!

Weight Watching Whiners

Everybody has pet peeves.  It ranges from a variety of topics.  One that really gets to me is weight watchers...those who watch YOUR weight then whine about theirs.

I have four children.  With each kid popping out of my belly, it got harder to loose that bulge because of my age and chaotic lifestyle.  I used to have a whole lot more time because my life was only about me.  Now, I have an aging mother, a husband and 4 kids tugging at my skirt/pants, blouse and purse. Still, I put in the effort, though, I am still 5 - 8kg over the weight that I want.  However, I am perfectly within the right range of weight that I need for my gender, age and lifestyle...so, ok la. 

I wear clothes between sizes 6-8, but I used to fit in the size 2 petite or 4 woman (American Standard).  I'm sore that babies changed my body but I can't complain much since their existence have completed my life 1000 times fold to the infinity.  Still, wouldn't it be nice to be in at least a size 4 without those unsightly tires hanging from the sides?  So, coming back to my topic of the day...here's a list of my pet peeves:

"Oh my God!  How do you manage to keep yourself so slim after 4 children?  Look at me! and I only have 2 kids!"  Then she goes off indulging in a plate of rice, fried and oily protein with no vegetables.  She later reaches out for sweetened beverages to down her meal while looking for options of dessert.  She looks at me munching on my protein or salad and sarcastically scorns, "You're on a diet? It's not always that we hang out...indulge la!"  

Seriously?  I organize between 2 - 5 social engagements on a weekly basis for casual networking or simply catching up with friends.  Then, there's the ongoing makan-makan with colleagues, partners and clients! If all of you say the same thing to me...what do you think would happen to my dress size?  I'll stick to my protein and/or salad, thank you.

Note: Sinless Snacking

Eating more really can help you lose weight -- eating more often, that is. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at meal time.

Taken from WebMD

"I really want to loose weight.  How do you do it?"

So, I'll ask her to join me walk up the hill or around a lake with me during mornings I am within her vicinity...then she says, "So early meh?  That's a painful hour to be up!"


I rest my case.

Note: Best Bets

The impact of different foods and drinks on the metabolism is small compared to what you need for sustained weight loss. Your best bet for creating a mean calorie-burning machine is to build muscle and stay active. The more you move during the day, the more calories you burn. And remember: working out in the morning has the benefit of revving up your metabolism for hours.

Taken from WebMD

"I really take care of my health.  I walk all the time and I don't need a trainer to show me that!  Why do you waste your money and time with trainers mind boggles me!"

Erm, flash news!  Health is holistic.  Walking alone assist only one aspect of your health, that is the cardiovascular.  If you really want to increase your metabolic rate, you need to build your muscle mass (read our articles at www.tnffitworks.blogspot.com or mine here) + walking + a really nutritious diet.  Walking 1000 - 10,000 steps won't help you much with your health if your muscles are deteriorating because you pinch on your food unhealthily.  


Note to remember folks...being aesthetically skinny doesn't mean you're not unhealthy or obese!  As my partner cleverly gave a shout out on her FB page...'would you be satisfied in a size 2 outfit if you're still obese?'  Knowledge is power ladies!  

Plus, the trainer keeps you motivated...if the trainer is too pricy, get a couple of friends together and join some group fitness activities.  There's always something going on out there...just remember to work out with a certified instructor.

*check out BELLE 40 : 100K Plan

Note: Build Muscle

Our bodies constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.

taken from WebMD

"I see you jog at night.  You're so dedicated.  No wonder you are so slim. I'm just not that motivated..."

Sister!  I am not jogging just to stay slim!  I spend most of my time jogging, but less on training and stretching because of my lifestyle -- but, I keep my exercises as holistic as possible because being aesthetically pleasing to the eye has it's perks in the bedroom.  AND I DO fall off the bandwagon...but I always get back on because I'd like to see my children grow old, have their own kids then live a little longer to watch my grandkids grow old...how could you not want that? 

If your family is not your greatest motivation...I seriously recommend that you don't make many.  You'll just end up hurting them.  Why would you do that? 

###

Okay...I think I'll stop here as these are my most annoying list of people.  And they're always everywhere!  

If you wanna envy those who manages their weight then bitch about them being pretty while you're not, then console yourself by creating negativity about the prettier ladies...you are in need of serious help!  It's really just a step after another step away!  What you need to do is put on those running shoes and hit the parks, lift some weights if not just do some simple training workout, and finally, watch what you eat!

The end.  Tak susah kan?

Too Sexy for my Pole!

Toned, Strong and SEXY!!!

What about pole dancing that keeps women looking so HOT?  Tight butt, strong arms, toned abs and chiseled legs...what don't they have for us NOT to be envious! And have you seen the gawking men with gaping mouths in the audience?  Wouldn't you like to have a pick of that? 

Can you imagine actually doing it?  Be that alluring, strong and sexy woman.  Haiyaaaaa...in our dreams, right?

Yup...men are pole dancers too...

WRONG!  It seems that Pole Dancing is taking the fitness industry by storm amongst women and men.  YES!!! You read it right...MEN are swinging from poles too!

According to Wikipedia:

Pole dancing is a form of performing art, a combination of dancing and gymnastics.  A similar pole (Chinese poles) is used in cabaret/circus and stage performance in a non-erotic environment, the style and moves are very different.

Advanced pole dancing requires significant strength, flexibility and endurance. Pole dancers use the vertical dance pole to perform more athletic moves such as climbs, spins, and body inversions. Upper body and core strength are important to proficiency, which takes time to develop.

Pole dancing is now regarded as a recognized form of exercise and can be used as both an aerobic and anaerobic workout. Recognized schools and qualifications are being developed as pole dancing increases in popularity.

So, what can pole dancing do for us?  Well, for starters, a pole is very cost effective as opposed to a multitude of gym apparatus.  And apart from feeling sexy, pole dancing can:

1) build and tone muscles
2) burn calories for weight loss
3) increase your flexibility to help prevent injuries
4) improve body awareness to help you look and feel your best

Hot! No?

According to pole dancing trainers and enthusiasts, we can actually sculpt our bodies, and from the looks of theirs...I'd say, I'm sold.  Plus, we can use the pole for both the complexity of sexy vertical splits, twisting and turning, as much as we can use it to buck up on our cardio and simple push/pull exercises.  What more can we ask for?


Ofcourse the next question would be, who's credible enough to teach me pole dancing?  To get seriously in shape via pole dancing, visit VIVA VERTICAL website or join them at Unleashed 2012 for more insights.  Contact the team at unleashed@tnffitworks.com.


Alternatively, there's always good old GOOGLE...

Moving Efficiently

Time has gently found its way to me tonight at 11:20pm.  Sigh...life is just so hectic.  There's just never enough time for a woman with multiple hats...why oh why did I pile up my plate?  Still, I am so syiok over the amount of new things learned, so, I attempted a new hat over this weekend.  Hence, the pleasure of discovering new things, relevant to my rediscovered hobby (and ambition) that is health and fitness.  Wuhoo!

For the past few months I have been doing a lot of work and research on exercise and diet.  And we have already concluded that everything done in moderation is the best methodology to keep ourselves healthy and age gracefully.  Sadly, however, we've also concluded that our will is horribly weakened by temptation regardless of the amount of information fed repetitively. Even illness fail to change our attitude towards getting healthy (that includes the reality that most of us are lazy, lazy, lazy and use procrastination as our greatest defense).

So, what shall we do?  What shall we do?

In my last post, I mentioned that as much as we train our bodies, we need to reclaim our brains too.  According to the founder of M.E.T, Marcel Daane, our mental and physical well-being is highly dependent on movement.  However, it seems that our brain has unlearned quite a few things in our aging process.  And because we have unlearned what used to be so much fun (and a menace to our parents), our brains detect any movement that resembles effort as a chore.  So, we don't quite enjoy it as we used to as children, hence we repel exercise and treat it like a plague.


Remember how much fun it was to climb a tree, jump over a puddle (or into it), crawl through the drains, run up and down the staircase, swing from and between poles...and drive our parents mad?  We would reminisce and laugh about it, but those were skills we were blessed with because humans were made with built in agility to move.  But, like many of us, we grew and were told to sit down and be quiet!  So, we did...and then we forgot to move.

Similarly, due to aging and physical trauma we may have experienced in our lifetime, our brain may have registered some movements as painful or a risk.  So, we tend to associate certain movement negatively due to fear of possible injury or pain. Hence, simple fundamental movements are treated with extreme prejudice...that many muscles are left to limb because we have forgotten simple movements like pulling, hopping, twisting, pushing, squatting and even running efficiently. So, for some people, a simple request to lift may evoke a memory of a traumatizing experience, whereby a back pain was experienced, creating a threat response and defense mechanism to shoot up with a scream "NO THANK YOU!".


So, brain, memory and movement is a tricky thing but a fun relationship if we just understand it.  Brain can use memories to deny you movements that could save you, or you can train your brain into enjoying movement and regain your youthful movements.  Hence, when we rediscover how to move more efficiently, then exercising won't be so scary or much of a chore. Aging, too, can be done ever so gracefully and healthy. How cool is that?

MET Training Participants in KL, 15 Jan 2012

Over the weekend, I participated in the M.E.T training in KL.  I learned that I was stronger than I thought I was.  I could push myself to do many things I thought I couldn't.  I also found out I have forgotten so many basics...so, no wonder la I've been cheating my exercise and self-made training programs because the movements were such chores.  But now that I have relearned some basics, I'm going to see how much progression I can invite my body and brain to be comfortable with.  The beauty about M.E.T is, I've also learned the steps to regress from a particular movement should my body and brain screams "NOT READY, LA". So, I have the luxury to learn at my own pace.


In conclusion, its a paradigm shift that really starts with the retraining of the brain to perceive movement as a friend more than a foe.  To do that, many have to regress and go back to basics.  Learn how to push, pull, rotate, squat, lift and lunge like we used to as kids. I found out that even athletes and champions have issues with movements and have to relearn it.  Maybe we should observe our little ones and pick up a trick or two.  Otherwise, we could just visit http://www.metmethod.com/ for more information.  

What's really exciting is that the brain learns quickly through repetition.  So, if we're focused, getting fit and healthy is really not a far fetched dream.  All we have to do is move more efficiently and rediscovering how fun it can be.


Marcel Daane will be joining the Unleashed 2012 to conduct a workshop on M.E.T.  Maybe you want to catch him in person and pick his brains.  Check out http://www.facebook.com/tnf.UNLEASHED for more information.

Sugar Me Not

I love desserts.  I'm drawn to any outlets that display pastries, puddings, cakes, doughnuts, macaroons or anything at all that looks sweet.  My favorite is gulap jammu...OMG, I'm drooling just thinking of it. I also love my waffles with honey, my Nescafe and condensed milk, my teh tarik, my kueh keria, my pisang goreng dipped in honey, my sweetened condensed milk with crackers...and my list can really go long.  Basically, sweet food makes me happy, and all warm and fuzzy inside.

The different types of sugar

Sugar, however rewarding it is to the soul has (sadly) an adverse effect on health.  I'm quite sure everybody already know this, but I must emphasize as a gentle reminder that sugar is literally one of the underlying reason why we are so easily sick all the time.  Once upon a time, when sugar was not part and parcel of everything that we put into our body, cardiovascular disease and cancer was barely in our vocabulary.  And that is only two sugar consequences on the living.




This is a more complete list of what sugar consumption can actually do:

• sugar can suppress the immune system
• sugar can upset the body's mineral balance
• sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties and crankiness in children
• sugar can produce a significant rise in triglycerides
• sugar can cause drowsiness and decreased activity in children
• sugar can reduce helpful high density cholesterol (HDLs)
• sugar can promote an elevation of harmful cholesterol (LDLs)
• sugar can cause hypoglycemia
• sugar contribute to a weakened defense against bacterial infection
• sugar can cause kidney damage
• sugar can increase the risk of coronary heart disease
• sugar may lead to copper deficiency
• sugar interferes with absorption of calcium and magnesium
• sugar can increase fasting levels of blood glucose
• sugar can promote tooth decay
• sugar can promote an acidic stomach
• sugar can raise adrenaline levels in children
• sugar can lead to periodontal disease
• sugar can speed the aging process, causing wrinkles and grey hair
• sugar can increase total cholesterol
• sugar can contribute to weight gain and obesity
• high intake of sugar increases the risk of Crohn's disease and ulcerative colitis
• sugar can contribute to diabetes
• sugar can contribute to osteoporisis
• sugar can cause a decrease in insulin sensitivity
• sugar leads to decreased glucose tolerance
• sugar can cause cardiovascular disease
• sugar can increase systolic blood pressure
• sugar causes food allergies
• sugar can case free radical formation in the bloodstream
• sugar can cause toxemia during pregnancy
• sugar can contribute to eczema in children
• sugar can overstress the pancreas, causing damage
• sugar can cause atherosclerosis
• sugar can compromise the lining of the capillaries
• sugar can cause liver cells to divide, increasing the size of the liver
• sugar can increase kidney size and produce pathological changes in the kidney
• sugar can cause depression
• sugar can increase the body's fluid retention
• sugar can cause hormonal imbalance
• sugar can cause hypertension
• sugar can cause headaches, including migraines
• sugar can cause an increase in delta, alpha and theta brain waves, which can alter the mind's ability to think clearly
• sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes
• sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets
• sugar increases bacterial fermentation in colon

*source : www.nancyappleton.com


Feeling depressed, yet? Well, not all hope is lost.  As usual, anything taken in moderation is fine.  What we really need to know is how.

The Food and Drug Administration's (FDA) 1986 review, "Evaluation of the Health Aspects of Sugars Contained in Carbohydrate Sweeteners," was a comprehensive assessment that formed the basis for the agency's reaffirming sugar as Generally Recognized As Safe (GRAS) in 1988.

The report concluded:

"Other than the contribution to dental caries, there is no conclusive evidence on sugars that demonstrates a hazard to the general public when sugars are consumed at the levels that are now current and in the manner now practiced."

Specifically, FDA affirmed that as currently consumed, sugar does not cause diabetes, heart disease, obesity, hypoglycemia, childhood hyperactivity or nutrient deficiencies.

Several major nutrition policy statements have accepted and incorporated FDA's conclusions. These include:

• Report on Nutrition and Health by the U.S. Surgeon General
• Diet and Health by the National Research Council (National Academy of Sciences)
• Healthy People 2000: National Health Promotion and Disease Prevention Objectives by the U.S. Department of Health and Human Services
• Nutrition and Your Health: Dietary Guidelines for Americans 1990 by the Departments of Agriculture and Health and Human Services

*taken from http://www.sbreb.org/brochures/FactSheet/index.htm

There hasn't been a study about sugar, its consequences and diets effect on Malaysians, Singaporeans or Indonesians.  Our diets, though almost similar, are quite different and have different levels of sugar ingredients.  Still, the following are some food items to add to your diet if you would like to decrease sugar intake in your diets:

• Fruits and vegetables
• Whole grains, such as brown rice and oatmeal
• Whole grain flour *note: wheat flour is NOT whole grain
• Beans
• Sweet potatoes
• Lean meats
• Fish and Seafood (not breaded)
• Eggs
• Nut and nut butters
• Flax seed
• Low fat milk and other dairy products

*note: list is not comprehensive


However, my trip to Singapore to meet friends from the industry exposed me to so many new information about health and fitness.  Diet and exercise is not THE ONLY thing you need for health and integrated wellness.  It actually boils down to the brain, but that's a whole different article.  

Until then, try replacing a soda to water that could shave 10 teaspoons of sugar off your diet. If you are a teh tarik person...hmmm, there is yet to be a thorough study on it, but with all that condense milk content at and estimated 83 calories (30 calories from fat)...perhaps, skipping Malaysia most favorite pass time can help too. Check the ingredient list of all the food you put into your body and pick the ones with the less sugar content.  Most, importantly, give that processed and fast food counters a go, especially the ones that never seem to expire!

Sleep More, Please.

I find myself working at what my friends call "ungodly hours".  Unfortunate may it sound to many, but Malaysia is just a hot and humid country.  Days are just too warm and lazy, it's only right to snooze.  My brain cells seem to go all limp and wobbly, that they rarely bump into each other for me to experience anything remotely insightful in the day.  I'd rather spend my days running errands, schedule meetings and push papers, where thinking is kept at a minimal. Plus, I have kids and I really enjoy the soccer mom occupation.

So, I'm left with night to work, which I enjoy tremendously for its quiet and undisturbed hours.  There's no text messages, no phone calls, no skype requests, no whatsapp, no viber, no Tango and NO KIDS. Just silence and me.  
 
However, it leaves me with very little hours of sleep at night on weekdays.  I get an average of 4 hours of sleep because I live in 'tempat Jin bertendang', which means I live in a far, far away land from the city I work and function (Kuala Lumpur, la). Hence, I have to wake up really early in the morning to start for work. I had a friend who said that I would end up putting on weight because I lack sleep, and it would put a good hit on my health in the long run.  

Like a good information seeking moron that I am, I thought I'd look up what I am doing to my dear old aging body.

Relationship between sleep deprivation and obesity

According to Dr Phyllis Zee from Chicago, an expert in sleep disorder in Northwestern Medicine, the lack of sleep does have an impact on our health condition including the inducement of heart attack and diabetes.  It is also linked to diminished immune responses, lack of concentration, irritability and depression.  In addition to the list above, not getting enough 'Zzz' can also put us at risk of gaining weight (but only because sleeping late makes many binge on unhealthy snacks), because the lack of sleep can make you uncommonly hungry.

Based on an article from Latino Fox News, sleep affects the hormone ghrelin, which is the compound that gives you the hunger pangs especially when tired - that in turn drives you to overeat.  In fact, studies have shown that ghrelin increases with sleep loss, even as fat losses decreases. 


Read more: http://latino.foxnews.com/latino/health/2012/01/04/best-new-years-resolution-sleep/#ixzz1ib948D1

It is mentioned in several research based write-ups on sleep that an extra 30-minutes to an additional hour can help a person drop 14 pounds in a year (based on Dr Zee and a researcher from the University of Michigan). Evidently, going to sleep instead of staying up with mindless snacking is healthy (duh!).  The rationale is that as much as sleep is an idle activity, it keeps you off the munchies, hence, you are likely to cut calories by 6%!

After reading these short facts and comparing it to my lifestyle...ok la, it's very true.  I tend to have my coffee and tea later in the night, and if there's chocolate, I'll down in like a plate of rice.  The Malays would say, "macam makan kacang!" Then again, there's that thing called willpower and control, so I have my reservations.  I know if I am mindful, I usually stay off the...errr, yummy but unhealthy goodies.


Still, Dr Zee gave some recommendations on how to get your good night sleep and I want to share it with you here:

• Take it seriously and plan ahead
• Create a relaxing routine before bed
• Create a comfortable sleeping environment, with loose pyjamas
• Keep it cool, maybe run a fan, lower the thermostat to below 70 degree (Farenheit)
• Keep it dark, draw the shades
• The TV, computer, iPad and cell phones need to take a break at nighttime too
• Caffeine, nicotine and alcohol can have an impact: limit use at nighttime.

So, go ahead folks.  Loosing weight can never get easier.  Do it in your sleep :D.  Tapi berpada-pada, ye? (but in moderation, ok?)


By definition:
Sleep deprivation is less than 5 hours
Sleep extension is more than 8-9 hours

Read also: http://www.huffingtonpost.com/2011/12/30/sleep_n_1175298.html?ref=healthy-living&ncid=edlinkusaolp00000008



*Information taken from WebMD, myFOXchicago.com, latino.foxnews.com, ahnutrition.wordpress.com 

What's Fat?

When God created men, He created them equal…but he created women with more fat. Sigh.  Women have 25% - 30% of fat while men have 18% - 23% of fat (expressed as a percentage of body weight). 

Then again, when you ask real men what they look in a woman, he’ll probably say, “those with curves and a slight bump around their tummy…quite sexy,” or so I’ve been told.  Yet, still, there are many women (and men) who cry over that psychologically traumatizing existence of FAT! 

Do we know, however, the purpose of fat?  Fat actually has a role to play and has two main purposes:

1) Fat stores excess calories safely for the body to burn when hungry,

2) Fat also releases hormones that control metabolism (read my article on ‘That thing called Metabolism Part 1 & 2).

However, an excess proportion of total body fat causes obesity.  One becomes obese when his/her weight is more than 20% of the normal weight based on height and gender. Based on the common BMI calculation, a person with over 30 BMI is considered as obese.  If you are between 25 – 29.9, you are considered as overweight.

*Note: BMI is calculated by dividing your weight in kilos with your height in meters squared; or by multiplying your weight in pounds by 703, then dividing by your height in inches squared.

I found this site that I thought would be beneficial to my Asian readers:  

http://aadi.joslin.org/content/bmi-calculator, and

I found this site for my non-Asian readers:

http://www.best-running-tips.com/bmi-calculator.html

But, you may want to know that medically, abdominal or belly fat is viewed as a bigger health risk than fat presenting itself elsewhere on the body.  It has an effect on insulin resistance that could boost the risk of diabetes, level of fats in the blood, and also boost heart and stroke risks.   An apple-shaped body associated with having belly fat is also the most associated with heart disease, metabolic syndrome, high blood pressure, high cholesterol and type 2 diabetes (as opposed to those who are lean or with a pear-shaped body).

The Relationship between Fat and Calories

In one pound of fat is 3,500 calories. So, if you’re planning to lose 1 pound, you will need to burn off 3,500 calories.  You can shave off your calories food intake by day or use up more through physical activities if your want to drop that pound within a week.  A combination is always best, but always remember…everything must be done in moderation.

You can drop a note at admin@tnffitworks.com if you’d like an advise on a healthy weekly diet (with supplements if you like), if you are planning to start on a diet and exercise program.

What good can FAT do for me?

We all need fat…just not too much.  Fat helps the body absorb and move vitamins A, D, E and K through the bloodstream, which maintains healthy skin and hair.

And if you’re trying to loose weight, the more fat your carry the faster your metabolism is likely to run (you can close your gaping mouth because it’s true!).  That is why many find themselves losing weight more at the beginning of their diet and exercise regime than later.  This is because when one is overweight or carrying more fat, the metabolic rate is already running at a high, that any small cut in calories (with added exercise) will result in an immediate loss.  Cool eh?

Well, that is some of the Fat Facts I gathered from my weekly reading.  Hope it helps.  I will definitely keep all of you updated, as I am also looking forward to a healthier and slimmer 2012.  Happy New Year!!!

*article is based on information extracted from WebMD