Original Red Dragon Chaser by Gus Ghani

Original Red Dragon Chaser by Gus Ghani

Basically, my original health drink recipe combines all of my favourite fresh fruits and raw green leaves (Ulam).

INGREDIENTS

  • Handful of Green Ulam Leaves with Stalk

  • Half Red Dragon Fruit

  • 3x Regular size Bananas

  • 1x Fresh Coconut

  • 500ml Drinking Water

PREPARATION

Mix everything in a blender and blend until the texture is creamy. You can chill in the fridge or drink it at room temperature – either way, it’s still yummilicious!

HEALTH BENEFITS

This natural health drink packs a mean punch, and the health benefits include :-

  1. Boost Immune System

  2. Energy Booster

  3. Cleans your stomach

  4. Keeps you cool on hot days

  5. Lowers stomach acids

WATCH My Red Moustache!!

Bon Appetite!

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a freelance WRITER, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE. For FOOD, Join ‘Honey, I Have Shrunk’.

Posted in 2016, drink, Food, health, Lifestyle, Nutrition, Sports, Tropical Fruits | Tagged , , , , , , , , | 1 Comment

On The Gym Ball With Coach Gus

On The Gym Ball With Coach Gus

Topic: Planning And Preparation

Introduction

Today, I am excited to launch and share with you my weekly GYM BALL EXERCISE Routines. Before we start, we got to PLAN OUR WORK & WORK OUR PLAN….!! Please feel free to leave your comments as we go along too.

Swiss Ball
The gym ball was originally known as the Swiss Ball because it was commonly used  by Swiss doctors as part of their physiotherapy sessions in the 1930’s. Only much later on, gym instructors adopted this exercise ball as their legitimate exercise tool. From then on, it was referred to as the gym ball.

Versatile Aid
As a Personal Trainer, the gym ball is one of my favourite exercise companion because it is cheap and extremely versatile; you can target practically all your muscle groups by using the gym ball. Even professional athletes include gym ball workouts in their regular training routine because the gym ball can work your harder to reach, smaller but important, stabilising muscles which will in turn enhance an athlete’s sense of balance during competition.
For SPORTS ENTHUSIASTS, the gym ball is the perfect exercise tool because you can do it as often as you like in the comfort of your own home. It is recommended you spend 30 minutes to 1 hour exercising with the gym ball at least twice-a-week, and before and after a scheduled RACE. By following carefully, my exercise steps provided hereinafter, you will be able to develop your overall muscular strength in order to improve your SPORTS performance, reduce the risk of physical injury, as well as speed-up your post-ride recovery process.

For easy reference, I have divided my gym ball coaching tips into the following 7 key sections:-


1) Planning & Preparation
2) Warming-Up
3) Stretching
4) Upper Body Workout
5) Lower Body Workout
6) Core Strengthening
7) Post-Workout & Recovery

Section 1: PLANNING & PREPARATION


Here are 10 TIPS To Help You Get Started!


1. Select the right sized gym ball by sitting in the middle of the ball with your legs in line with your hips, and your shins should be perpendicular to the floor. Ideally, your knees should be are at right angles. If your thighs are sloping upwards, then the ball is too small for you.
2. Find a smooth and clean surface on which to conduct your workout, such as in a gym studio, so that your gym ball will not pick-up any dirt or dust.
3. Keep a bottle of drinking water and a small towel handy to ensure you are hydrated and dry respectively during the workout.
4. Unless your workout surface is carpeted, you should use an exercise mat to break your fall in case you take a tumble, as well as to give your feet better traction.
5. Always start your workout with a warm-up routine by doing some simple low-intensity cardio exercise for 5-10 minutes. The longer and more grueling your workout, the longer will be your pre-exercise warm-up too. Warming-up literally means to increase your body temperature by 1 degree centigrade so that your muscles will be fired-up for the exercise ahead.
6. Make sure you have adequate exercise space because as part of the exercise, you will be stepping forward and side-to-side.
7. If your balancing skills on the gym ball is unsteady, do not worry because it may take your a few tries to get used to the gym ball. After all, the purpose of using the gym ball in the first place is to improve your balance, and that will not happen overnight, and it will take practice to make it perfect.
8. To sit properly on the ball, you must sit in the centre with your back straight and give your abdomen a little squeeze. Your face is facing in front and you are looking straight ahead. Relax your shoulders and place your arms straight down on either side of the ball. Your thighs should be directly in front of your hips. Your knees are at right angles, and position your feet flat on the ground. Lastly, your toes are pointing straight ahead.
9. Neutral standing position means you are standing upright, looking straight ahead with your arms by your side. Relax your shoulders and slightly tighten your abdomen. Your legs should be in line with your hips. Keep your knees flexible and slightly bent.
10. The preferred breathing method is to inhale through your nostril and exhale through your mouth. As you inhale, air should fill your lungs, making your chest expand. When you exhale, your stomach should contract. Your breathing should be deep and slow; take 4 seconds to inhale and exhale respectively. Whatever happens, never hold your breath during exercise; keep breathing evenly and constantly, throughout the whole movement or exercise drill.

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a freelance WRITER, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani@IG for LIFESTYLE.


Posted in 2016, exercise, Fitness, Gym Ball, tips, Training | Tagged , , , , , , | 3 Comments

​ORIGINAL RAJA SHAKE by Gus Ghani

​ORIGINAL RAJA SHAKE by Gus Ghani

The Raja Shake is easy & cheap to make, plus it is a great energy booster for all cyclists! In case, you have never heard of this drink before, do not worry, because it is my own invention!

RAJA SHAKE RECIPE

  • 5 small freshly-pealed banana fruits
  • Half a glass of natural yoghurt
  • 4 stalks of of fresh ulam raja
  • 1 glass of drinking water

Blend all the above ingredients together until you get a smooth & creamy texture. You can adjust thickness of the mixed ingredients by adding or reducing the water amount according to your personal preference.

For best results, keep the raja shake refrigerated in a glass jar over night.

TRIPLE Health Benefits

1. Bananas are packed with vitamins, minerals, fibre, and carbohydrates but it is low in calories. Bananas are great fuel for workout, food for heart health and helps speed digestion.

2. Natural yoghurt is great for the digestive system.

3. Cosmos caudatus (Ulam Raja) is rich in phytochemicals, and the health benefits of eating ulam raja are to clean the blood of toxic materials and can also strengthen bones.

Of course, it tastes scrumptious too – bon appetit!

About The Author

Gus Ghani is a HIIT Fitness Coach, and an ambassador of AfterShokz, Elliptigo and N8 Sports Nutrition.

Posted in drink, Food, Food Blog, health, Nutrition | Tagged , , , , , , , , | Leave a comment

Trekz Titanium By AfterShokz

Trekz Titanium By AfterShokz

Give It A Go

Two weeks ago, AfterShokz Malaysia asked me to review their latest Open Ear Wireless Headphones TREK TITANIUM which is designed for Sportsmen who want to listen to music while we workout, run, cycle or train outdoors in a safe way.


Void Of Music

Previously, I had never worn headphones while doing any sort of workout, not because I didn’t want to, but because of safety concerns as I was worried about the music blocking-out the surrounding traffic noise, especially of approaching car, motorcycle or pedestrian near my immediate vicinity. Whenever, I run or cycle outdoor, I am highly alert to my immediate surroundings so that I can anticipate danger or choose to move in a safe direction.


Keeping Open Ear

Amazingly, Trekz Titanium wireless headphones uses a patented Bone Conduction Technology which delivers music through the cheekbones. The upshot of which means that the headphones is not supposed to be placed over your ear hole, but rather beside it, and thus, allowing you to listen to STEREO SOUND and hear external noises too. Will this be the solution to my music-less world? I did not have anything to lose, so I agreed to test and review these one-of-a-kind OPEN EAR WIRELESS HEADPHONES. WATCH ME unbox my first look at this Trekz Titanium.


Like It Rough

As my wife will vouch, gadgets don’t last long in my hands because I treat them as my practical tools rather than items which need to be loved or taken care of. So, I was curious to see if my Trekz Titanium can survive two weeks in my hands while accompanying me on my various activities.

Water-Resistant Test

The first thing that I wanted to check is how resistant to water are these headphones. Sometimes, as we run or cycle outdoors, an unexpected tropical storm could drench us in a matter of just a couple of minutes. So, WATCH and see what happens when I showered while listening to music on Trekz Titanium!


Good Sound Quality

Of course, Open Ear Headphones are not for the true music aficionados, but as a sportsman on the move, I found the sweet STEREO SOUND quality of Trekz Titanium is good enough to keep my spirits up through my workout routine or long lonely rides. I can SIMPLY adjust the music volume by the +/- buttons on the headphones or on my smartphone.

Multi-Tasking On The Go

WATCH ME as I am enjoying LISTENING to music, TALKING on camera, and STAYING ALERT to my surroundings while I am CYCLING all at the same time!!!

No Extra Baggage

When I go for a long ride or run, keeping my belongings as light as possible is very important, and every extra pound will affect my overall performance and timing. Therefore, I was extremely happy with the LIGHT TITANIUM FRAME of Trekz Titanium headphones, and I could hardly feel its presence perched on my ears. The other important point was how COMFORTABLE and SECURED the headphones felt sitting unnoticed behind my back.

Long Battery Life

On full charge, I can listen continuously to music for 6 STRAIGHT HOURS which is enough to last me throughout a Full Marathon or a Century Ride! Recharge can be CONVENIENTLY through any standard USB cable. To save my smartphone battery, I download my music list on my handphone first and listen to the music on my headphones via Bluetooth connection. For shorter workouts, I can choose to listen LIVE MUSIC via internet connection.


POST TEST SUMMARY

I can honestly say that the Trek Titanium has made my races, training and workouts more ENJOYABLE plus it ticks all my boxes in terms of Design, Practicality, Effectiveness, Safety and the COOL FACTOR. I could not ask for more!

Certainly, you can find more official information on AfterShokz and Trek Titanium HERE.


ROKZ MY WORLD

Thank you to AfterShokz for introducing me to something which I had waited for 5 years to arrive, and it was worth the wait!


About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a freelance WRITER, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

Posted in 2016, Buy, Buying Tips, Cycling, Fun Ride, Fun Run, Gus Rider, Happy Runner, music, Preview, Product Review, Running, Sports, Training | Tagged , , , , , , , , , , , | 2 Comments

The Running Diva Pinktober Malaysia 2016 – Press Conference

The Running Diva Pinktober Malaysia 2016 – Press Conference 

Organiser And Beneficiary

The Pullman Lakeside Putrajaya was the backdrop of the press conference for The Running Diva Pinktober Malaysia 2016 (TRDPM 2016), a combination of 10km and 3km running event which is organised by Superheroes Race event organiser, NM Galaxy, in collaboration with the Official Beneficiary, National Cancer Society Malaysia (NCSM).

What Is Running Diva?

As Race Director Ariff explained, “My friends and I were getting bored with the same old running events… and so, NM Galaxy came up with our first exciting Running Diva Series in March 2016, whereby 1,000 runners celebrated International Women’s Day by running at Universiti Malaya.”

In this second Pinktober series, which will be held on 23rd October 2016 at Putrajaya Aquatic Centre in Precinct 6, Ariff hopes that at least 2,500 runners will turn-up in order to enjoy a fun run like no other, and at the same time, the participants will be able to support the National Cancer Society Malaysia (NCSM) during October which is the international month for Breast Cancer Awareness. According to the NCSM Head of Cancer & Health Screening Clinic, Dr. Dalilah Kamaruddin, “1 out of 19 women are suffering from breast cancer which is the most common cause of cancer in women.”

Celebrating 50th Anniversary

NCSM offers the public a comprehensive and state-of-the-art health and cancer screening facilities at its headquarters in Kuala Lumpur such as mammograms for breast cancer, pap smear for ovarian cancer, and so forth. To help the public with the screening costs, NCSM offers some subsidised rates, as well as various screening packages. NCSM has branch offices in Johor, Sarawak, Perak, Negeri Sembilan, Penang and Melaka. Furthermore, NCSM has a care centre for children cancer patients situated in Hospital Kuala Lumpur. For more relevant information, please visit their website.

Cancer Is Indiscriminatory

Dr. Dalilah pointed-out ominously, “Every 12 minutes, a person is diagnosed with some form of cancer, and cancer does not discriminate against age, gender or race.”

It can happen to you or me without any warning.

She added, “Out of the total cancer patients, 55% are WOMEN and 45% are MEN.” Watch my EXCLUSIVE LIVE INTERVIEW Parts 1 and 2 with Dr. Dalilah as she explains why having cancer doesn’t have to be a “death sentence”, and how your participation in The Running Diva will support Breast Cancer Awareness campaign.

Surviving Cancer

The most poignant moment at the press conference was when Cancer Survivor and Event Ambassador Puan Zaiton Mohamad, who had come all the way from Johor with her husband Jimmy, shared her touching story with the audience of how she battled and survived cancer when in 2012, she was diagnosed with 3rd stage ovarian cancer. Zaiton explained how close she was to death as a result of having to undergo a major surgery and chemotherapy sessions. Zaiton recalled with sadness, “The doctors could not say if I would live or die, and many people had thought that I would not survive for long. However, my daughter’s bedside plea of ‘You can’t die, mummy’, gave me the will to battle through the unbearable pain.” Zaiton went to great lengths to understand her illness, and she credited her recovery to exercising, deep breathing, eating balanced meals, adequate sleep and adopting a stress-free life. Zaiton is making full use of her second chance in life as she continues her role as Music Lecturer, as well as a spokesperson for Cancer Patients and Survivors.

Watch my LIVE INTERVIEW with zealous Zaiton, and discover how she is helping countless Cancer Patients.

REGISTER NOW and be part of the global Breast Cancer movement!

Fast And Slow Runners Welcome

Timing Chip is available for 10km categories for those who aim for a podium finish or you may want to go for your Personal Best Time.

On the hand, the 3km category (without timing chip) are for the fun runners or newbies who prefer a more leisurely running pace, while enjoying the colourful Diva Running experience with thousands of other Pinktober Participants!

Young And Restless

Although, the minimum age for 10K is 18-years old and the minimum age for 3K is 4-years old,those who are under the required age limit, may still register by signing the waiver release form first.

Furthermore, parents are allowed to push their toddlers in strollers for the 3km category only at their own risk and responsibility.

Dress Like A Boss

Runners can dress in their best BLING BLING Diva Running Costume or you can simply purchase a specially made Tutu at TixTac website in order to add even more colour and spice to this exciting carnival.

Strength In Numbers

With the full co-operation of NM Galaxy, National Cancer Society Malaysia, Venue Partner Pullman Lakeside Putrajaya, The Co-Sponsors, The Police and all The Friends of Running Diva, we can help NCSM to “Educate, Care And Support” Cancer Patients and their Families by making this event a success.

Taking Group Photo 1 & 2.

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a freelance WRITER, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

Posted in 10km, 2016, 3km, August, Casio Exilim Malaysia, Charity, Concept Run, Costume, Event, Event Organiser, Fun Run, Happy Runner, health, Hotel, Inspirational Speaker, Malaysia, Media, New Event, October, Press Conference, Press Interview, Running | Tagged , , , , , , , , , , , , , , , , , , , , | 1 Comment

​Good Sport Rewards 2016 1.0 – RESULTS

​Good Sport Rewards 2016 1.0 – RESULTS

Whether we are at work or at play, having the right kind of motivation can certainly help to complete our chores, duties, tasks or challenges well.

So, as part of being our inaugural ​Good Sport Rewards 2016 1.0, it gives Happy Runner and N8 Sports Nutrition great pleasure to announce the worthy recipients of a complimentary box of N8 Endurance electrolytes drink mix as follows:-

  1. Sheela Samivellu

  2. Julie Lee

  3. Mohd Sharifuddin

  4. Mohd Fahmi

  5. Chin Wei Pin

  6. Redz Ismail

Congratulations to all the recipients, and we hope they continue to inspire and motivate others to greatness!

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a freelance writer, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner, and

follow gusghani @IG for daily updates.

Posted in 2016, Athlete With Disability, Award, Contest, Endurance Sports, Gus Rider, Happy Runner, Inspiration, Motivational, N8 Sports Nutrition, Nutrition | Tagged , , , , , , | Leave a comment

Celebrating Her 1st Year Running Anniversary

Celebrating Her 1st Year Running Anniversary

Photo by JessyRoxy

Supermama Rocks!

Senior veteran, Bernardine Chin, only started running regularly one year ago, and already, she has completed 2 Ultra Marathons, 3 Full Marathon and 2 Half Marathons; not to mention many more shorter distance trail and road races.

Feet Of Fury

On 21-August 2016, Bernardine will celebrate her running anniversary by running in her 1st PJ Half Marathon 2016 after recently having completed her grueling consecutive back-to-back Standard Chartered Kuala Lumpur Marathon 2016 and Kuching Marathon 2016.

Taping For Protection

Due to Bernardine’s hectic running schedule, Bernardine has been experiencing soreness in her feet when she runs for long durations.

 So, I recommended using KAMST MS-K (Musculoskeletal) Tape from Japan. The KAMST Tapes are precut, and by following the simple instructions, Bernardine taped both feet and one on her right niggling knee for Kuching Marathon 2016. 

Afterwards, she noted that she didn’t feel the usual foot soreness. Sadly, the biggest challenge at her first hometown Kuching Marathon was not her own cardiovascular or muscular strength, but the lack of water at 4 consecutive water stations that threatened to derail her plans. Nevertheless, her never-say-die attitude kept her going until the finish line. It just goes to show that you never know what’s going to happen in a full marathon. I am glad to report that Bernardine managed to complete Kuching Marathon 2016 injury-free, but the integrity of the race organiser took a helluva verbal bashing by the irate runners…

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a freelance writer, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner, and

follow gusghani @IG for daily updates.

Posted in Uncategorized | Leave a comment

NEW EVENT – NBOS Run & Ride 2016

NEW EVENT – NBOS Run & Ride 2016

M Sports, Remember That Name

I am always on the lookout for new and interesting events to cover, and so, I signed-up for this inaugural fun two-in-one run or bike event which is the first of its kind to be held at the majestic Putrajaya International Convention Centre (PICC). The real deciding factor was to support my good buddy, Race Director Prem who has been instrumental in the success of BSN Putrajaya Night Marathon in the past, and now, this was to be his first event under his new company, M Sports.

On a side note, many event organisers nowadays do not have a clue what we, citizen runners, need, and they are predominantly occupied with maximising profits or with making a fast buck. Therefore, I always prefer to support one from our own running community and organisers who not only understand the runner’s psyche, but they genuinely want to give runners a memorable experience.

RD Prem (Right)

Race Kit Collection

One week prior to race day, I collected my bib at Viva Mall in Cheras with minimal fuss. Given Prem’s hands-on approach working style and his meticulous attention to detail, he was on-site hand to ensure his crew carried-out their assigned duties efficiently, and he helped handled any queries from the collecting runners.

Rewarding Race Day

The substantial cash prize allocated for the top 10 spots attracted many local elite runners, including our running star Sheela who was fresh from her half marathon national record-breaking run at the previous weekend’s Standard Chartered Kuala Lumpur Marathon 2016. I guess that I too would get out of bed for the chance to earn RM1,500 for 40 minutes work! I am a big fan of Sheela, by the way, and her presence and other runners of her high-caliber elevates the status of any event in which they join.

Many of the approximately 500 runners of the 11km category were still recovering from the SCKLM 2016, and they were still basking in the after-glow of such an enjoyable running experience. Unfortunately, the VVIP contingency was 15 minutes late to flag us off, but for such a short distance, I was not going to make an issue about it and spoil such a beautiful sunny morning.

Omar (L) and Lee (R)

Start Slow & Finish Strong

It was quite a while ago since, I ran barefoot, and so, I thought this was a good opportunity to give my running shoes a break and at the same time, I wanted to test my feet condition without the support offered by wearing shoes. Fortunately, the route was barefoot-friendly, and I managed to give my feet a good pain-free workout.

I was happy to run at a slow pace in the first half, and I spent some time running along Omar  ‘Monster Head’ as we compared running notes.

As soon as I hit the halfway U-turn mark, I started to increase my pace, and started to reel in some runners who were running out of gas. Overall, I was pleased with my cardio and the soles of my feet were holding up nicely. Unofficially, my time was close to 1 hour 15 minutes for the 11km distance, and it felt good to shake-off the stiffness and fatigue of the last weekend’s long marathon.

As I jubilantly crossed the finish line, I collected my cool medal and quickly snacked on the cream buns, curry puff and bananas provided. The mass of 2,000 11km and 5km finishers were sitting in groups, recuperating and enjoying each other’s company under a clear blue-sky.

I caught up with Happy Runner contest winner, Jia Wei 

who had enjoyed her recovery run before facing her next challenge, PJ Half Marathon on the following Sunday.

Jai Wei (Right)

I met fastest University 5,000m & 10,000m Runner, Soh Wai Ching, who came in 4th Place despite still recovering from the Singapore University Track Meet a few weeks ago. Come and Cheer On Wai Ching & our other upcoming track runners!

Good Value Pack

What makes this event a success – Great Venue, Nice Route, Helpful Marshals and Volunteers, Quality Medal, Timing Chip, Ample Water and Isotonic Drinks, Attractive Tee, Post-race Snack, Plenty Parking Space + Big Prize Money.

Watch ecstatic Citizen Runner Mr. Lee at the 11km Finish Line & 5km Fun Runners.

Surprise Guest Appearance

The crowd was entertained by a live performance by Rock Queen Ella, and we sang along to her popular ballads.

Special Acknowledgements

A big thank you to Prem, his Crew and M Sports for putting together a great show. I cannot wait to join more of their events in the near future as they continue to gain more practical experience.

Thank you to NBOS (National Blue Ocean Strategy), Putrajaya Municipality and Community, Brooks, and Event Partners.

Thank you to my Sponsors, N8 Sports Nutrition and Casio Exilim Malaysia.  

Congratulations to all the Winners, Community Recycle Charity Runner Edwin, and all the amazing participants.

Moral Of The Story

As I drove away from the venue smiling, I reminded myself that it’s not the hype and the size of running events that matters, but rather, a great event is determined by how well every runner is looked after in terms of giving them value-for-money running experience, proper facilities and 5-star service….how nice!

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a freelance writer, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner, and

follow gusghani @IG for daily updates.

Posted in 11km, 2016, 5km, August, Brooks Malaysia, Cash Prize, Casio Exilim Malaysia, Event Organiser, Fun Run, Putrajaya, Race Director, Road Race, Runners, Running | Tagged , , , , , , , , , , , , , , | 5 Comments

Press Conference TNB to Introduce Hockey Team for TNB/MHL 2016

Press Conference TNB to Introduce Hockey Team for TNB/MHL 2016.

In anticipation of the start of this season’s TNB Malaysian Hockey League 2016 end August, Tenaga National Berhad (TNB) unveiled their squad members.

The press conference was held on 11-Aug 2016 at their Kilat Sports Club of TNB Headquarters in Jalan Bangsar.

To address the media, TNB’s Chief Corporate Officer, Datuk Wira Roslan, Datuk Ir. Mohd Aminuddin, Senior General Manager & Team Manager, Coach & ex-National player Muhamad Amin, and the whole hockey squad, were present.

Powering Malaysian Hockey League

Datuk Wira has every reason to be proud of his new hockey squad as there are no imported foreign players, and some of the players were developed under TNB’s Thunderbolts Hockey Development Programme whereby TNB has been sponsoring 4 selected schools in Johor, Pahang, Perak and Kuala Lumpur in order to develop young hockey players at grassroots level. Under this programme, local hockey talents can be spotted early, and groomed to be future national and international champions.

Being a GLC (Government Linked Company), TNB is fully committed in its role to assist in the development of Malaysian hockey and Malaysian hockey players in the long term.

Team Manager Datuk Aminuddin is confident that his new team which consists 100% of local homegrown talent has what it takes to compete for the top spots in the Malaysian Hockey Premier League. Granted this youthful team, with an average age of early 20s may not be Champions immediately, but as their juniors players are exposed to more matches against tough and more experienced opponents, the TNB Team will, in time, give the best teams a run for their money.

Addressing The Media

New Coach Amin will depend on last season’s Top Performers and national squad regulars, Goalkeeper S. Kumar, and Forward Shahril Saabah, to add much needed playing experience to his young squad. On the bright side, Coach Amin noted, “It is easier to coach young players as they are keen to learn, and with a short season of only 6-weeks, the youngsters can recover fast from the hectic schedule of having to play 3 games per week.”

Coach Muhamad Amin (Left)

TNB’s 16-year veteran goalkeeper, S. Kumar says that an all-local outfit can boost the morale and understanding of the team on and off the turf.

Goalkeeper S. Kumar (Right)

“Most of our players have played together before, either at club level or for the national team. Although there is no target set for us this season, the team still wants to impress fans with quality hockey and we are confident in springing some surprises along the way,” added the TNB stalwart.

Another national squad regular Shahril Saabah also echoed his approval of a fully home-grown team saying that the chemistry and communication is very important in any team sport and it helps when all the players can speak the same language.

Muhd Shahril added that having foreign imports does not guarantee a team success but hard work, dedication and commitment to improve a team’s game play can do wonders especially for the long run as well as for the national team.

This is Merdeka Month, and I applaud TNB resolution to groom and give our local youngsters the golden opportunity to play in the big leagues. 

Join me in rooting for TEAM TNB as they kickoff their Premier League Match against MayBank at Hockey League Association Stadium on 19-Aug 2016!

Watch my Casio Exilim Malaysia Videos 12 & 3 of the PRESS CONFERENCE.

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a freelance writer, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner, and

follow gusghani@IG for daily updates.

Posted in Uncategorized | Leave a comment

Run And Inspire – Reuben’s Incredible Story

Run And Inspire – Reuben’s Incredible Story

It is extremely inspiring to witness ordinary people achieving extraordinary feats, and in running, we can find many examples of such uplifting human stories of runners victoriously overcoming personal challenges and obstacles. These inspirational stories, in turn, will inspire others to take-up their own challenge – e.g. to lose 30lbs or to run an ultramarathon – and to pursue their personal dreams – e.g. write a book or learn skydiving – before it is too late.

One such source of Running Inspiration is the TV personality, Reuben Kang who bravely accepted the huge challenge to run his first Full Marathon at the Standard Chartered Kuala Lumpur Marathon (SCKLM) on 7th August 2016. Given that Reuben had no prior running experience, plus the fact that he only had 4 months to prepare and train for it, made his task even more daunting. To add to the pressure, being a public figure, he was going to be under constant scrutiny of his followers, and any hiccups in his training preparation could be potentially embarrassing. The good news for Reuben, however, was that he had a personal running coach and mentor, Mark Williams to train and guide him every step of the way.

I have to take my hat off to Reuben for sticking to his training programme despite the initial hardship of getting used to distance running. After 3 months of strenuous training, Reuben managed to complete his first 21km distance at the last running clinic which was organised by Scklm and conducted by Coach Mark. It was clear that Reuben was making good progress, and he even managed to reduce his weight by 10kg. Reuben shared gleefully, “I was getting 10 personal messages of support daily from my Followers, and one guy told me that he had followed my training programme and he had lost substantial weight too!”

I met Reuben at the Friendship Run which was organised by Scklm 2016 in conjunction with KL Car Free Morning on the eve of his virgin marathon date. At that time, I told him, “No matter what happens tomorrow, you are already a Champion for getting this far and achieving so much as a novice runner.”

Check-out how Reuben describes his running journey! the 

On 7th August 2016, Reuben successfully completed his first full marathon in a time of 5 hours and twenty five minutes. A jubilant Reuben admitted that, “Running has changed my life.”

I asked Reuben, how was he going to keep motivating himself to continue running, and he replied, “I would need some goal to aim for like joining other running events in the future”

So, remember this, the next time you go for a run, you could be inspiring someone to greatness…

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a freelance writer, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner, and

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Posted in 2016, 21km, 42km, Casio Exilim Malaysia, Dirigo Events, Distance Running, Full Marathon, Half Marathon, Happy Runner, Happy Running, Inspiration, KL Car Free Morning, Kuala Lumpur, Media, SCKLM, Standard Chartered Kuala Lumpur, Training | Tagged , , , , , , , , , , , | 1 Comment