Orang Asli Faces Extinction by Gus Ghani

✍️ Orang Asli Faces Extinction by Gus Ghani

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ORANG ASLI BACKGROUND

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🌳“Orang Asli” (literally translated as original PEOPLE) is the Malaysian term used for the groups of people indigenous to Peninsular Malaysia and are the oldest inhabitants.

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There are 18 Orang Asli tribes that still exist, categorised under three main groups according to their different languages and customs i.e. Semang (or Negrito), generally confined to the northern portion of the Peninsular, Senoi, residing in the central region and Proto-Malay (or Aboriginal Malay), in the southern region.

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⚠️170,000+ OA Inhabitants who face many discriminations. 

🚸45,000 OA School Children & many don’t have money to even go to school. 

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NO EQUAL RIGHTS

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No one really knows how to treat the Orang Asli properly, and I wonder if it is due to ignorance, apathy or plain old discrimination.

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What I do know is that coercing these oldest inhabitants away from their sacred land with bribes or threats is totally wrong and inhumane. It’s also clearly disrespectful to the Orang Asli and against their basic rights to assume that they should be integrated into our modern society; even up to the point of denouncing their animistic beliefs involuntarily.

SHACKLED BY SOCIETY

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It saddens me to see Orang Asli settlements where they are forced to live in poorly built brick houses when they clearly prefer to be left alone to live and roam free in the jungle like their ancestors.

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Whenever I meet the Orang Asli in these transient settlements, I can see in their eyes that their spirits are in limbo, unsettled and always longing to return to their familiar jungle setting. Then, I feel guilty being part of society and part responsible for putting them in such a pitiful and unwanted state.

FRIEND OR FOE

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The sad reality is that these jungle dwellers are easily duped and bullied by cunning outsiders to give-up their legal entitlements and human rights because they are simple and peace loving people.

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Thankfully, they have important allies with certain non-profit organisations and groups who are willing to defend their legal RIGHTS, even when the odds are always against them.

SENTENCED TO DEATH

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Without exaggeration, the biggest threat to the existence of the Orang Asli is deforestation. Since the Orang Asli depends entirely on the rainforest for their livelihood and their lives, destroying the rainforest will cut-off their essential food and water supply, as well as prevent them from earning a vital income from selling food and handicrafts sourced from the jungle.

SEIZING ANCESTRAL LAND

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The poor indigenous people can never fully defend  their ancestral land against being taken over or destroyed by the powerful timber tycoons, the mining magnates, the rich developers, and the government-backed palm oil industry.

In the high-stakes land-grabbing game, the massive profits are too attractive to resist for corrupt officials and unethical corporations, and the lowly Orang Asli are just collateral damage in their eyes.

WASTING PRECIOUS TIME

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Instead of fighting global warming & climate change through extensive national programmes, our Ministries & State Governments are more concerned about protecting and collaborating with rich corporations who are destroying and looting our natural resources for their own selfish gains without any consideration for the enormous social and environmental costs to the rest of society. Unfortunately, everyday in the news, there are many nationwide cases of environmental destruction resulting in loss of lives, livelihood and not to mention, posing severe and long-term health risks to the rakyat. This is an article by National Geographic on the controversial palm oil production.

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Looking after the environment is everybody’s responsibility, so I can’t fathom why the Government is not taking decisive actions to combat Climate Change & Global Warming , and why no one is made accountable. Judging by a recent march by environmentalists in KL, I am not the only one who is aghast at the Government’s lack of action to tackle climate change (read the newspaper coverage here). Malaysians must pressure the government to waste no more time, and start taking global warming seriously, instead of burying their heads in the proverbial sand. Of course, individuals must also take personal action to stop environmental pollution, and below are some simple ideas on how to reduce your carbon footprint and be an effective modern day ecowarrior.

BE AN ENVIRONMENTALIST

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  1. STOP USING PLASTICS: The amount of plastic waste is getting so huge that recycling and reducing the use of plastics is no longer enough. Now, we need to stop using plastics by using reusable bags and containers when we go shopping. Watch this short video for a clearer explanation.
  2. REDUCE CARBON EMISSIONS: Avoid driving and take public transport, carpool or cycle to your destinations. If you can afford it, buy an electric car!
  3. BUY PRODUCTS FROM AN ETHICAL SOURCE: Support and buy from eco friendly companies.
  4. SAVE ELECTRICITY & CONSERVE WATER: Use energy-saving devices and figure out how to reduce your usage of electricity and water around the home and in the workplace.

ORANG ASLI TEACHINGS

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Orang Asli is the guardian of our precious rainforest, and we can learn a lot from the Orang Asli on how to respect and preserve our rainforest, and how to use the rainforest’s natural resources for food, medicine, ecotourism – all in a sustainable way.

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GOMBAK JUNGLE SCHOOL

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Why not visit an Orang Asli Settlement & experience their traditional lifestyle with Encik Raman bin Bah Tuin from Semai tribe & Senoi group.

Video: Trying out a traditional blow pipe 1

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Raman is the Founder of Jungle School and he organises jungle tours for nature lovers, tourists, students and corporations.

Video: Trying out a traditional blow pipe 2

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Here are some of the exciting Jungle School activities :-

✔️ Watch first-hand Orang Asli mothers weaving various traditional handicrafts.

✔️ Trek through the jungle, while identifying many unique flora and fauna.

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✔️ Build a day-shelter using ‘bertam’ leaves collected from the jungle.

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✔️ Learn fire-starting using the wood you collected.

✔️ Learn to use a traditional blow pipe.

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Video : Poison Dart

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Video : New Hunter

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✔️ Play a puzzle solving game known as “Jah re Noi” .

Video : Traditional puzzle

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✔️ Be entertained by Raman playing a traditional nose flute called “Pensol”.

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Video : Raman playing nose flute

Video : Universal Sounds

Video : Funky Sounds

✔️ Enjoy a traditional lunch of rice, chicken, fish, vegetables and tea – all cooked in bamboo.

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Video – Traditional Cooking

Video – Ready To Eat

Video – Lunch Is Served

🌈 Indeed, why not support ecotourism like Jungle School which will benefit the Orang Asli community directly in a sustainable manner.

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For more information & booking, go to Jungle School https://lokalocal.com/tour/1419/1-day-programme-with-jungle-school

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🌏SAVE OUR ROCK

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Climate Change & Global Warming indicate that our planet is reacting to overwhelming environmental destruction by mankind. What’s more shocking is that Governments & Global Leaders are not taking drastic steps to change archaic laws in order to protect our lonely planet.

Video : Jungle Sounds

The powerful elites who control & influence international policies have everything to gain from maintaining the status quo, and much to lose if current failed systems are overhauled. To make matters worse, the average man & family have either been made or kept weak and poor by increasing debt through biased education and prejudiced employment systems. We have been brainwashed by Big Brother to support consumerism & commercialism to pay for the luxurious lifestyle of the rich and industry owners.

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At the same time, not much support and explanation given for the need to keep our environment pollution-free, and not enough studies and action taken to halt and penalise protected industries who pollute our air and water.

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Everybody has the right to pursue happiness and wealth, but not at the expense of minorities like the peace loving Orang Asli, and not when the processes are clearly not sustainable.

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Video: Trying out a traditional blow pipe 3

*Disclaimer*
To the best of my knowledge, all of the information provided herein is accurate at the time of publishing and the views expressed are based on my own personal opinions and findings, and they don’t necessarily reflect the views of the Product Manufacturer, Event Organiser or any Third Party unless explicitly specified otherwise.

About The Author

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Gus Ghani is the Founder of Running Toons and Virtual Sports ; a HIIT Fitness Coach, and Magazine Columnist.  He has contributed numerous insightful articles to The Star newspaper, Running Malaysia Magazine, and Cycling Malaysia Magazine. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

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https://www.facebook.com/KeepTrackgusghani/

http://instagram.com/gusghani

http://www.star2.com/?s=Gus+ghani

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Posted in 2019, Orang Asli, Selangor, Writing | Tagged , , , , , , , | Leave a comment

SHAMROCK RUN KL 2019 – Review by Happy Runner

SHAMROCK RUN KL 2019 – Review by Happy Runner

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Editor’s Note

How was my first Shamrock Run?

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This was a neatly organised run with 800 runners including families and kids enjoying a beautiful route around the expansive UIAM (Universiti Islam Antarabangsa Malaysia) campus under a clear blue morning sky. 

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TOP HIGHLIGHTS

✔️First time running at UIAM Campus

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✔️Great route with fresh air & sunshine

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❤️Helpful volunteers

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✔️Professionally Organised

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🍀🏃🇮🇪 SHAMROCK RUN KL 2019

Date: Saturday, 30 Mac 2019

Venue: UIA Stadium Gombak

Distance (Start): 10km (7:30am) & 5km (7:40am)

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Organiser: MALAYSIAN IRISH ALUMNI ASSOCIATION (MIAA), Embassy of Ireland in Malaysia, and @obriens_malaysia

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👥GUESTS OF HONOUR

⭐His Excellency Eamon Hickey – Ambassador of Ireland to Malaysia

⭐Hafidz Kosai – MIAA President

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⭐Brian Pua – MD, O’Briens Irish Sandwich & Caféedf_soft

FUN PACKED

🌈POT OF GOLD theme

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💃 Energising Aerobics Warm-up

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👕 1000+/- Fun Runners

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✔️ Lucky Draw & Best Prizes

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🥪 O’Briens Sandwiches For Finishers

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👨‍👩‍👧‍👦 Families Welcomed

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GREEN GOMBAK

The serene and spacious campus provided a great backdrop for runners to leave behind the bustling city for a few hours and experience the peaceful atmosphere and green surroundings of Gombak.

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Unlike the more cluttered University campuses in the city, this university makes good use of its huge land by spreading out its low rise buildings among a nicely landscaped environment.

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For scholars, I’m sure this peaceful place is great for studying and contemplating. As for running, the quiet roads were ideal to tune-out and just enjoy one’s run without any distractions.

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EVERYONE EQUAL

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As the Race Director Hafidz had emphasised, this was a non-competitive run so as to encourage new, old & young runners to enjoy the run at their own individual pace.

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At the same time, every runner was treated equally as there were no Timing Chip to separate the fast & slow runners.

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STROLL ON

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There were many parents who ran joyfully together with their children, and a few running Dads & Mom’s even ran while pushing their respective tots in strollers.

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EVERYBODY WINS

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In the spirit of forging closer ties between Malaysia & Ireland, there were many Malaysian runners dressed in the Leprechaun theme, and many of them were rewarded with prizes for their costumes.

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I was fortunate enough to win a cool running cap as part of the many lucky draw prizes.

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Most importantly, every runner who crossed the Finish Line were treated as a winner by the chirpy numerous volunteers and crew.

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GALA FINALE

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All Finishers gladly accepted their free Water, Isotonic Drinks, Bananas & healthy O’brien Sandwich at the Finish Area..🍌🥪🥤

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The impressive sports stadium provided a perfect venue for the runners to start and end their run in style.

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After the race, the runners were happy to enjoy their snacks together, and of course, the celebrating runners were busy taking selfies of their shiny finisher medals…

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EXCEEDED EXPECTATIONS

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I was pleasantly surprised at how well the Organisers & Partners managed all aspects of the event, and more so, I could see how hard the Event Crew had worked in making the Shamrock KL Run a thoroughly enjoyable running experience even for a running stalwart like me!

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IRISH EYES

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CONGRATULATIONS ALL FINISHERS

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ARE WE THERE YET?

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MORE COOL RUNNING Hacks by FB Happy Runner⬇️

https://www.facebook.com/gusghanisupercoach/

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MORE COOL VIDEOS at YouTube Gus Ghani⬇️

https://www.youtube.com/user/gusghani

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MORE EXCITING STORIES⬇️

https://gusghani.com/

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*Disclaimer*
To the best of my knowledge, all of the information provided herein is accurate at the time of publishing and the views expressed are based on my own personal opinions and findings, and they don’t necessarily reflect the views of the Product Manufacturer, Event Organiser or any Third Party unless explicitly specified otherwise.

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About The Author

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Gus Ghani is the Founder of Running Toons and Virtual Sports ; a HIIT Fitness Coach, and Magazine Columnist.  He has contributed numerous insightful articles to The Star newspaper, Running Malaysia Magazine, and Cycling Malaysia Magazine. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

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FAMILY FIRST

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Posted in 10km, 2019, 5km, Costume, Event Organiser, Family, Fitness, Fun Run, Happy Runner, New Route, Review, Road Running, Runners, Running, Selangor, Sports, University | Tagged , , , , , , , , , , , | Leave a comment

August Man Run 2019 – Review by Happy Runner

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August Man Run 2019 – Review by Happy Runner

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Editor’s Note

The second edition of the August Man Run was held at  Tun Dr Ismail, and it proved to be equally enjoyable as its predecessor which was held at Lot 10 KL back in 2017.

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This year, more than 800 runners, from elite to fun runners, had participated in the 12km or 6km categories.

Video – Start Pen

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Menara KEN and the surrounding affluent neighborhood had provided a most pleasant running backdrop for us to test our fitness & speed levels.

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EVENT INFO

🌓🏃🏻‍♂️The August Man Run 2019 (2nd Edition)
Race Date : 20th April 2019
Time : 4:30pm – 8:30pm
Venue : KEN TTDI, KL
Distance/Flag Off : 12km/5:00pm & 6km/5:15pm RUNNER’S ENTITLEMENT……

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💜12KM (Competitive Run) ✅Event tee ✅Fashionable tee (after the race) ✅Completion medal ✅E-certificate ✅Personalised timing chip.. 💚6KM (Non Competitive Run) – Event tee & Completion Medal……

SENSIBLE TIMING

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It’s most unusual for running events to be flagged off at 5pm, but I prefer to run in daylight rather than at night because I can take clearer photos of runners in action.

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Starting and finishing earlier, also mean that the participants can make plans for dinner after the race. Otherwise, Saturday night races would normally start at 8pm which clashes with dinner time, and subsequently, upsetting our biological clock because we are forced to eat later than usual.

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GROWLING ZOMBIES

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Video – Technical Briefing

Video – Cut Off Time

I don’t like night marathons which start at 8pm, 12am or 1am for the same reasons that our eating and sleeping patterns will be out of whack – its effects are similar to suffering from jetlag.

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After all, running 42km is hard enough without such additional physical challenges of sleep & food deprivation.

 

CIVIC-MINDEDNESS

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On top of everything, the local police did recommend for this earlier start, so that the roads could be reopen by 7:30pm, and hence, the public road users would not be inconvenienced while they ventured out for that evening.

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It’s good for event organisers to make reasonable compromise and reduce disruptions to the local residents as much as possible. So, good job Augustman 2019 for being civic-minded and respecting the local community. When there is no complaint from the public, it would be much easier to hold future running events in this new venue of TTDI neighbourhood.

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GUEST STAR

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The start pen in front of KEN was brimming with runners who were raring to go when the Guest-of-Honour YB Hannah Yeoh (Segambut MP) told them to enjoy the run and return safely, before she flagged them off.

Video : YB Hannah Yeoh

FIRST HALF

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The first 3km took the runners on wide roads which were flanked by houses and shop lots until we turned towards the famous Taman Bukit Rimba. 

Video – Elite Runner

Video – Blistering Pace

The first and last water station was set-up in front of Insan Bakti. This was the U-turn point for the 6km runners. Meanwhile, the 12km runners entered the private road gates there which lead them to the Sime Darby Convention Centre at 6km point.

Video – Passing KLGCC

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Video – Good Runners

HILLY CHALLENGE

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Although, the 12km route is not such a long distance, there were many uphill and downhill sections which made the race more demanding and more interesting.

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Video – A Quick Drink

COSMOPOLITAN CROWD

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There was a mix of runners of all levels and from different walks of life which reflected the broad appeal of the event. Being an inclusive and a community based event with plenty of attractive goodies and prizes certainly attracted both elite and fun runners. 

Video – Emcee Chic

Can you believe that 12km Runners receive a cool finisher t-shirt in addition to the standard event Tee!

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AFTER PARTY

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There were plenty of drinks and snacks which were provided by the event sponsors for runners to recuperate.

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There was also a private party for VIP Guests with free-flow beer and sugary finger desserts & mousse.

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For most runners, the NATURAL HIGH of reaching the Finish Line and being rewarded by a refreshing drink of water is sufficient to end this memorable event on a HAPPY NOTE.

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SPECIAL ACKNOWLEDGEMENT

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Many thanks to Ruben and the August Man Run Team for a splendid event worthy of all discerning runners.

Not forgetting, a special thanks for the very helpful & cheerful crew.

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More videos & photos…

Run For Camera

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dav_soft📷 FB Happy Runner

📺 YouTube Gus Ghani

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*Disclaimer*
To the best of my knowledge, all of the information provided herein is accurate at the time of publishing and the views expressed are based on my own personal opinions and findings, and they don’t necessarily reflect the views of the Product Manufacturer, Event Organiser or any Third Party unless explicitly specified otherwise.

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About The Author

Gus Ghani is the Founder of Running Toons and Virtual Sports ; a HIIT Fitness Coach, and Magazine Columnist.  He has contributed numerous insightful articles to The Star newspaper, Running Malaysia Magazine, and Cycling Malaysia Magazine. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

📺 SUBSCRIBE To My YouTube Channel

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Related Links

https://www.facebook.com/Virtual-Sports-2189847627714607/

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Posted in 12km, 2019, 6km, Competitive Run, Event, Fun Run, Happy Runner, Kuala Lumpur, Magazine, Media, New Route, Race Review, Road Race, Runners, Running, Running Event, Sports, Video | Tagged , , , , , , , , , , | Leave a comment

GUA MUSANG FIASCO & BEING A CITIZEN OF THE WORLD  by Virtual Sports

GUA MUSANG FIASCO & BEING A CITIZEN OF THE WORLD  by Virtual Sports

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WHERE ARE WE HEADING?

What’s the point of modernisation, when we can’t take care of our environment & ALL our citizens?

10 years ago, environmentalists already warned that the logging, mining and plantations were going to destroy Gua Musang forests and kill off the indigenous Orang Asli inhabitants.

Now, politicians & public are acting surprised that the OA is dying because of malnutrition and weak immune system. Of course, when corporations and profiteers are allowed to pollute the rivers & cut-down trees over decades unchecked, the OA will suffer directly & severely – it’s not rocket science!

Do we want to continue to support leaders and politicians who seek short term profits and sacrifice our precious natural resources, not to mention bully, threaten and evict the peaceful OA tribes who have lived self-sufficiently in the jungle before outsiders intervened?

The 14 lives lost so far and the other 40 over Orang Asli hospitalised did not have to suffer because the problem was preventable.

ENOUGH IS ENOUGH

We can no longer allow corruption and greed to favour the few at the cost of the many. We must fight for equal rights for ALL citizens, and not allow powerful groups to get away with blue murder and steal our natural resources anymore!

Malaysia is heading for a Environmental Disaster, and already, there are unbelievable air & river pollution, and extensive deforestation in Kuala Terengganu, Kedah, Penang, Perak, Pahang, Selangor, Malacca, Johor & Sarawak.

We must tell our leaders that we want to preserve our environment, because building new international airports, man made islands, more concrete skyscrapers will only make the elite richer at the expense of diminishing the quality of life for the majority of hard working citizens.

TIME TO GROW UP

We all got to do our part to ease global warming, no matter how trivial it may be. When everybody is working towards the same positive goals, together, we can make a change and move mountains for a better future.

The effects of global industrialisation is destroying our planet, and no one has the luxury of sitting back and just be an inactive passenger anymore. Either you are part of the solution, or you become part of the problem.

There are so many things that you as an individual can contribute to preserving our backyard, our forests, our rivers, our clean air, and our natural heritage.

You certainly don’t have to be an environmentalist to love mother nature, but everything that you do will have an impact on your surroundings, your neighborhood, your country and the planet!

WHERE TO START

My advice is that you start by doing some research on basic environmental topics such as global warming, deforestation, waste pollution, environmental protection.

Don’t just read about how you can save the environment, make sure that you take immediate steps to help out. For example, use less plastics, burn less fuel, reduce wastage, use less water & electricity, recycle where possible.

Don’t forget to support suppliers and vendors who uphold good environmental practices.

Choose a topic that you have a passion for such as animal protection or save the ocean or trees. In my case, I concentrate more on preserving the Orang Asli natural habitat. It really does not matter, which area that you focus on as long as you are doing something positive for the environment.

If you need any advice on what to do, drop me an email gusghani@gmail.com.

You are welcome to follow my postings on the Environment at Virtual Sports (see link below)..and together, we can share some good ideas to make this world more beautiful…

VIRTUAL SPORTS

https://www.facebook.com/Virtual-Sports-2189847627714607/

*Disclaimer*
To the best of my knowledge, all of the information provided herein is accurate at the time of publishing and the views expressed are based on my own personal opinions and findings, and they don’t necessarily reflect the views of the Product Manufacturer, Event Organiser or any Third Party unless explicitly specified otherwise.

About The Author

Gus Ghani is the Founder of Running Toons and Virtual Sports ; a HIIT Fitness Coach, and Magazine Columnist.  He has contributed numerous insightful articles to The Star newspaper, Running Malaysia Magazine, and Cycling Malaysia Magazine. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

📺 SUBSCRIBE To My YouTube Channel

Related Links

https://www.facebook.com/Virtual-Sports-2189847627714607/

https://www.facebook.com/runningtoons/

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https://www.facebook.com/gusridermalaysia/

https://www.facebook.com/KeepTrackgusghani/

http://instagram.com/gusghani

http://www.star2.com/?s=Gus+ghani

Posted in 2019, Commentary, Community, Environment, Orang Asli, Uncategorized | Tagged , , , , , , , , , , | Leave a comment

INDIGENOUS MALAYSIA 2019 by Virtual Sports

INDIGENOUS MALAYSIA 2019 by Virtual Sports

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Editor’s Note

Since the launch of Virtual Sports (VS) six months ago, the VS Team has donated RM500 to the Orang Asli thanks to the generous participants of the past 4 Virtual Runs organised by Virtual Sports – Tribal VR 2018, Promise VR 2019, Kerchang VR 2019 & Jakrenoi 2019.

Now, Virtual Sports is proud to collaborate with Soara Industries & BiiB, and together, they have created the groundbreaking Indigenous Malaysia 2019 where runners & netizens will have the chance to run and support the Orang Asli by providing lighting to OA homes that need it. Imagine, how much bleaker life would be if you didn’t have lights in your home!

Indigenous Malaysia 2019 (IM 2019) would like to extend a sincere invitation to all runners & netizens to recognise and help the less fortunate Orang Asli in a meaningful & practical way. Of course, IM 2019 will also provide participating runners with an unforgettable and joyous experience, as well as some really cool gifts.

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💥NEW VIRTUAL RUN IS HERE!! It’s your chance to run for COOL stuff, and BRIGHTEN the homes of indigenous Orang Asli..?!

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Welcome to INDIGENOUS MALAYSIA Virtual Run 2019 in collaboration between Soara Industries, BiiB & Virtual Sports!!

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VIRTUAL RUN | Indigenous Malaysia 2019

Distance | 10km (Accumulative)

VENUE | Anywhere you like

RACE Period | 1st July (0:00) – 4th Aug 2019 (23:59)

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REGISTRATION INFO

🐦Early Bird Registration: First 200 Slots / 3rd June – 17th June 2019 (23:59)

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🏃Normal Registration: 18th June – 1st Aug 2019 (23:59) Malaysian Time

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🎁FINISHERS ENTITLEMENT – Special Orang Asli themed MEDAL & for FIRST 200 early bird registrants, a personal ECO-FRIENDLY, REUSABLE BAMBOO STRAW..!!

Attractive Customised Event T-shirt is optional for those who want one for bragging rights.

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💡PAY-IT-FORWARD : By joining this event, participants will be contributing in the one of the most basic needs for the Orang Asli communities. Light Source! Something basic such as lighting which we take for granted, many Orang Asli homes remain without lighting!! So, we will literally light up their homes through this charitable project.

This virtual run also aims to create awareness of our important indigenous heritage among runners and netizens.

CLICK TO REGISTER

*Disclaimer*
To the best of my knowledge, all of the information provided herein is accurate at the time of publishing and the views expressed are based on my own personal opinions and findings, and they don’t necessarily reflect the views of the Product Manufacturer, Event Organiser or any Third Party unless explicitly specified otherwise.

About The Author

cof_soft

Gus Ghani is the Founder of Running Toons and Virtual Sports ; a HIIT Fitness Coach, and Magazine Columnist.  He has contributed numerous insightful articles to The Star newspaper, Running Malaysia Magazine, and Cycling Malaysia Magazine. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

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Related Links

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Posted in 10km, 2019, Charity, Happy Runner, health, July, June, New Event, Orang Asli, Preview, Registration, Runners, Running, Running Community, Sports, Virtual Run, Virtual Running, Virtual Sports | Tagged , , , , , , , | Leave a comment

Best Training Tips by Coach Gus

Best Training Tips after long lay off by Coach Gus

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Editor’s Note

If you want to go back to the gym after a long lay-off of more than 3 months, then here are a few useful pointers that Coach Gus has compiled in order to help you ease back into the swing of things and keep you on the right track.

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For your added reference, I have also included below some key information about one of my favourite gym, namely Blitz Gym in Subang Jaya. Video – Blitz Gym Layout.

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Workout Programme : Back To Gym by Coach Gus

Date : 05 May 2019

Venue : Blitz Gym, SS15 Subang Jaya

Tunnel Vision

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The biggest barrier for most people who want to start or resume a regular training schedule is your mind. If you experience any kind of mental resistance which is preventing you from going to the gym, just switch your brain off!

Overthinking and external distractions can easily terminate your plan to go to the gym. Remind yourself how important it is for you to start working out again – for good health, fitness and mental well-being. Stay focus on your goal to step inside the gym, and don’t let anyone, including family or friends, distract you from your important mission. After all, you can’t help others effectively until you help yourself first.

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Once, you have successfully entered the gym, half the battle is done, and by following some of the training tips below for Training Day 1 & subsequent days, you will soon get back your training mojo – just trust yourself.

Starter Training Tips

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  1. 10 minutes warm-up with slow jog/walk
  2. Do both Static & Dynamic stretching exercises
  3. Use light weights at first because you don’t want to shock your body after long absence
  4. Increase weights gradually in line with the increase in your strength over time.
  5. Lower the weights if you cannot execute the right techniques.
  6. Target just 10-20 reps for 1-2 sets at first.
  7. To increase strength, increase the weights.
  8. To increase endurance, increase the repetition.
  9. Use free weights only if you know the right techniques.
  10. To increase resistance, carry barbell or dumbbells as you do the exercises.
  11. Use exercise machines when you want to be sure about exercising the right muscle. Furthermore, exercise machines are safer if you don’t have an workout partner to spot you. cof_soft
  12. Drink 1.5 litres of water during exercise session.
  13. In the beginning, keep your workout duration to one hour or less. Pace yourself and don’t overdo it during the early days.
  14. The key to long-term progress is to exercise regularly with adequate active rest and recovery in between training days.

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Recommended Strengthening Exercises

For a good overall workout of the major muscle groups, try these tried & tested favourites :-

  1. Sit-Ups & Back Extensions
  2. Leg Squats
  3. Forward & Backward Lunges
  4. Chest & Shoulder Press
  5. Bicep Curls & Triceps Pressdown
  6. Leg Extensions & Curls
  7. Lat Pulldown
  8. Using a chin up apparatus, hang with your feet off the ground as long as you arms can hold.

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Training Logbook

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Keep a personal log of all your workouts, and take a base reading of your weight and resting heart rate in order to periodically check the progress of your fitness levels.

Take a selfie of yourself in your underwear or shorts, and use it as your “before shot” for future comparisons.

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Neighborhood Boutique Gym

The Blitz Gym in SS15 Subang Jaya is an ideal place for me to workout because it’s well equipped with free weights, exercise stations and cardio machines; and it’s clean and reasonably priced. Plus, its location and operating hours works for me.

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Personal Trainer Available

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If you are looking for a fitness coach, feel free to drop me an email at gusghani@gmail.com .

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Video Blooper

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*Disclaimer*
To the best of my knowledge, all of the information provided herein is accurate at the time of publishing and the views expressed are based on my own personal opinions and findings, and they don’t necessarily reflect the views of the Product Manufacturer, Event Organiser or any Third Party unless explicitly specified otherwise.

About The Author

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Gus Ghani is the Founder of Running Toons and Virtual Sports ; a HIIT Fitness Coach, and Magazine Columnist.  He has contributed numerous insightful articles to The Star newspaper, Running Malaysia Magazine, and Cycling Malaysia Magazine. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

📺 SUBSCRIBE To My YouTube Channel

Related Links

https://www.facebook.com/Virtual-Sports-2189847627714607/

https://www.facebook.com/runningtoons/

https://www.facebook.com/gusghanisupercoach/

https://www.facebook.com/gusridermalaysia/

https://www.facebook.com/KeepTrackgusghani/

http://instagram.com/gusghani

http://www.star2.com/?s=Gus+ghani

 

Posted in 2019, exercise, Fitness, Gym, Preview, Sports, Sports Writer, tips, Training, Workout | Tagged , , , , , , , , , | Leave a comment

Run For Good, Run With Great Heart 2019 – Preview by Happy Runner

Run For Good, Run With Great Heart 2019 – Preview by Happy Runner

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Editor’s Note

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Here’s a new running event in Petaling Jaya which promises a fun-filled experience for both elite and casual runners.

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Apart from the cool designs for the Event T-shirt and Medal, the Participants’ Fees will be donated to the Great Heart Charity Association to help the poor and needy.

Great Heart Logo

Promo Code for Run For Good 2019

Great news for 10km Runners because you will receive RM10 off from the normal rate of RM70 when you use the following Promo Code before 4th May 2019.

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Use Promo Code 👉 RunForGood-GUS10
The conditions for the above code:

1. RM10 off from the normal rate of RM70.00.
2. applicable for category 10KM only.
3. unlimited use
4. valid till 4th May, 2019.

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Event : Run For Good, Run With Great Heart 2019

Venue : Padang Timur, Dataran Petaling Jaya
Date : June 16, 2019
Time  : 7.30am
Distance : 10km (Competitive) and 3km Fun Run

Event Tee

Runner’s Entitlements – Event T-shirt, Timing Chip (for 10km only), E-certificate, Finisher Medal, String Bag & Snacks.

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Elite Runners – Attractive prizes of cash and/or trophies for fastest runners.

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Fun-Seekers – There will be amazing prizes presented for Lucky Draw and Best Dressers.

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About The Run
Run For Good, Run With Great Heart 2019 is a collaboration between ‘Tour Rite’ & Great Heart Charity Association. This Corporate Social Responsibility program is a great way for Tour Rite & the Participants to give back to society especially the underprivileged group. In this case, Great Heart Charity Association is the sole beneficiary of the program. All surplus from the run event will be donated to the association or an amount not less than RM10,000.
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Run For Good, Run With Great Heart 2019 will be held on June 16, 2019 (Sunday) at Padang Timur, Petaling Jaya (Opposite Amcorp Mall). The run consist of a 10KM competitive run and a 3KM fun run for family & children.

Runners also get an opportunity to win more prizes by participating in the International Costume Wear competition. All they need to do is to dress up in their best International Costume and report at the Secretariat counter before the flag off time. Participants may walk away with prizes comprising air tickets to destination in Asia & Europe from the Lucky Draw.

For more details on the run and online Registration, log on to –
http://checkpointspot.asia/Run4Good

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About The Company – Tour Rite
World Connection Travel Sdn. Bhd. is an enterprise in Malaysia. It operates in the Travel Arrangement and Reservation Services industry. The company was established on June 19, 2013. The company expanded on February 2019 with a new branding Tour Rite – Dream & Discover With Us as way to move forward in providing 4-star quality tours and authentic fine dining experience.

For more details about the company and tour packages, click here

Or Follow their FB Page 

IMG_20190419_180047_263About Great Heart Charity Association
Established in year 2010, Great Heart Charity Association is a tax-exempted, non-profit charity association in Malaysia. Their mission is to be the ultimate charity platform of choice to connect contributors, volunteers, and beneficiaries with the end result being making charitable giving a part of everyone’s life. They aim to provide assistance to their beneficiaries in two key aspects, in the form of financial as well as emotional support to enable them to be self-sustained at the end of the support.

More details about Great Heart Charity Association
https://www.greatheartcharity.org.my/
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Video Library

Race Director Julie

Spinning Medal

Bloggers Meeting

Running Blogger

*Disclaimer*
To the best of my knowledge, all of the information provided herein is accurate at the time of publishing and the views expressed are based on my own personal opinions and findings, and they don’t necessarily reflect the views of the Product Manufacturer, Event Organiser or any Third Party unless explicitly specified otherwise.

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About The Author

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Gus Ghani is the Founder of Running Toons and Virtual Sports ; a HIIT Fitness Coach, and Magazine Columnist.  He has contributed numerous insightful articles to The Star newspaper, Running Malaysia Magazine, and Cycling Malaysia Magazine. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

📺 SUBSCRIBE To My YouTube Channel

Related Links

https://www.facebook.com/Virtual-Sports-2189847627714607/

https://www.facebook.com/runningtoons/

https://www.facebook.com/gusghanisupercoach/

https://www.facebook.com/gusridermalaysia/

https://www.facebook.com/KeepTrackgusghani/

http://instagram.com/gusghani

http://www.star2.com/?s=Gus+ghani

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Posted in 10km, 2019, 3km, Competitive Run, Costume, Family, Fun Run, Happy Runner, July, New Event, Petaling Jaya, Preview, Race Director, Registration, Road Running, Runners, Running, Selangor, Social Media, Sponsor, Sports, Travel, Video | Tagged , , , , , , , , , , , , | Leave a comment