​Good Sport Rewards 2016 1.0

Posted on August 12, 2016 by Gus Ghani

​Good Sport Rewards 2016 1.0

My buddies at N8 Sports Nutrition & Happy Runner want to reward good sportsmanship, and acts of unbelievable courage, strength, and determination with free quality electrolytes designed to give sports enthusiasts carbo energy, as well as electrolytes boost when they need it.
We will select 5 RUNNERS whose actions have Inspired & Motivated other runners to GREATNESS.
These 5 Chosen RUNNERS will each receive a of one box of N8 Sports Nutrition products as their REWARD.
If you want to nominate someone or yourself for the Good Sport Rewards 2016 1.0, just email to gusghani@gmail.com under the heading ‘Good Sport Reward’, and include your full name, contact number and tell us why you or your nominee deserves a reward.
Terms And Conditions 
All nominees must be a Malaysian Citizen or Expatriate residing in Malaysia.
All entries must be submitted by 17-Aug 2016.
Winners will be selected and notified by email no later than 19-Aug 2016.
The REWARD must be self-collected at EGO Nutrition in Subang Parade no later than 26-Aug 2016.
We reserve the right to forfeit the REWARD if the Winners fail to comply with any of the above T & C.
Good Luck & Be A Good Sport !

Posted in 2016, Nutrition, Runners, Running, Running Community, Sports, Training | Tagged , , , , , , | Leave a comment

Running Into Philippe Mavic

Posted on August 9, 2016 by Gus Ghani

​Running Into Philippe Mavic

It was the Tuesday after the Standard Chartered Kuala Lumpur Marathon 2016, and I was walking along Jalan Tun H.S. Lee when I thought I heard a tourist enquired, “Did you complete it?”

I stopped in my tracks, and looked back towards the foreigner who was holding a map, looking in my direction, and pointing to my new SCKLM 2016 Finisher T-shirt.

It took me a couple of seconds to register what was happening. Then, I deduced that he was referring to whether or not I completed the recent marathon.

He says, “I got the same T-shirt.”

I asked, “Did you run in that marathon too?”

“Yes, but I was disappointed with my timing,” he shot back.

“What was your time?” I queried.

“It was 3:30, my worst timing to date”.

I retorted, “If that was your WORST, what is your usual FM finish time?!

The Frenchman replied, “3 hours, but my I have a good excuse for my poor performance here.”

After we introduced ourselves, I learnt that his name was Philippe Mavic, and he had flown in from France just to participate in the Scklm 2016. Unfortunately, his original flight was delayed for 2 days in Dubai, and he only flew in on Saturday morning, without his luggage or shoes. At 10:00pm Saturday night, Philippe bought himself new running shoes, and after just a couple of hours of sleep, he found himself at the Start Line in Pen number 2, waiting for the 4:00am flag-off.

For the first 25km, Philippe was running comfortably with another female French runner who he met coincidentally at the start. With 7km to go, his female co-patriot sped off to claim second prize in her category as Philippe was left with the first signs of cramps which made him lose 1 minute every subsequent kilometre. On hindsight, Philippe declared that the 20 climbs which he counted were tough, and he a added, “Maybe next year, I will be back here again to beat my timing with better preparations and conditioning.”

Well, under the circumstances, I thought his accomplishments were much better than what he was willing to accept. I admired how Philippe refused to make any excuses for his poor performance, and he obviously felt that he could and should have done better.

We adjourned to a nearby cafe in Central Market for a chat, and I was happy to receive some valuable running tips and listen to anecdotes from a sub-3 French Marathoner.

Despite his delayed arrival to Malaysia, Philippe still managed to complete his first marathon in a city and something tells me, Philippe will make up for the lost time at his next destination… Langkawi Island.

How Did Philippe Rate Scklm 2016?

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 42km, Casio Exilim Malaysia, Distance Running, Event, France, Full Marathon, Happy Runner, International, Kuala Lumpur, Langkawi, Malaysia, Road Race, Running, Running Tips, SCKLM | Tagged , , , , , , , , | 4 Comments

SCKLM 2016 PACERS PROFILE

Posted on August 5, 2016 by Gus Ghani

​SCKLM 2016 PACERS PROFILE

As part of your marathon running strategy, you may decide to follow one or more of the Seiko Pacer(s). If so, you can find the profile of all of them HERE.

For example, my profile is THIS ONE.

Personally, I don’t expect many runners would want to follow my giant WHITE helium balloon because this will be the last batch of runners who will cross the finish by the end of the 7-hour cut-off time. However, there could be some runners who will be forced to join me as if their pace becomes too slow. If that’s the case, just hop on board the white balloon love train and FINISH IN STYLE with Us…

More Running Tips From Pacers HERE

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, 42km, Adidas, August, Casio Exilim Malaysia, Dataran Merdeka, Distance Running, Full Marathon, Happy Runner, Kuala Lumpur, Malaysia, Media, Pacer, Road Race, Running, Standard Chartered Kuala Lumpur | Tagged , , , , , , | 3 Comments

​SCKLM 2016 Roving Reporter

Posted on August 5, 2016 by Gus Ghani

​SCKLM 2016 Roving Reporter 

My dual duties of media coverage and official pacer at Scklm 2016 gives me insider access to EXCLUSIVE & exciting behind-the-scenes happenings. 

FOLLOW ME as I ‘cover and share’ all the latest actions and news at the Scklm frontlines – be first to get the news & experience the Thrills & Spills from your VIP VIRTUAL front row seats.

WHERE? HOW? Simply tune into my HAPPY RUNNER fb page, gusghani @IG & gusghani Blog at these links for on-the-scene videos, live commentaries, cool pictures, & many more.

Feel free to comment & share with your running buddies – the more, the merrier, right?

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 10km, 2016, 21km, 42km, Adidas, August, Casio Exilim Malaysia, Dataran Merdeka, Dirigo Events, Distance Running, Event, Event Organiser, Full Marathon, Half Marathon, Happy Runner, Kuala Lumpur, Licensed Merchandise, Lifestyle, Malaysia, Marathon, Media, Official Apparel, Pacer, Race Organiser, Road Race, Runners, Running, Running Event, SCKLM, Sponsors, Standard Chartered Kuala Lumpur | Tagged , , , , , , , , , , | Leave a comment

Seiko PACERS HOTTEST TIPS #SCKLM 2016

Posted on August 4, 2016 by Gus Ghani

​Seiko PACERS HOTTEST TIPS #SCKLM 2016

My First Gig

This will be only my 11th Marathon, ever since, I was hit hard by the ‘running bug’ back in 2011. However, it will be my FIRST official pacing assignment, and it’s a responsibility which I have accepted with total commitment and fervour.

Am I Nervous?

Frankly, there are a few butterflies in my stomach because hanging above my head is the fear of letting down any runners who will happen to rely on me to take them to the finish line like clockwork. No matter, these feelings are normal, and on the bright side, they keep me grounded and serve as a constant reminder for me not to leave anything to chance when it comes to My Pacing Duties. I’m up for it…

Don’t Stop Drinking


The Pacers Coach, Mark Williams insists that of all the Standard Chartered Marathons worldwide, the KL Marathon is the second hardest next to hilly Nairobi because runners have to battle against our energy-sapping heat and humidity. Therefore, of all the hundreds of race tips, Mark told me, “Make sure that the Pacers stop fleetingly at each water station to drink 1-2 cups of water without fail or face the prospects of taking a taxi to the Finish Line.”

From L: Suhairi & Rozmi are your 3:30 pacers

===Seiko PACERS HOT TIPS===

Pacer 3:30 | Capt. Rozmi Yunus (rtd)

“The average pace is 4:57/km. This year will be my 4th time as a SCKLM pacer after 2011, 2012 & 2014. My advice, set your target finishing time & you should’ve trained for it; having ran your LSD up to 32 km 3 months prior to race day. On race day, keep calm & follow  pacer. In my experience, many runners will not run at the designated pace. Normally,
they will go fast & they will feel the adverse effect will come after 30 km mark. In marathon it’s about pace, pace & pace…so trust your pacer, they are experienced runners.”


Pacer 4:00 | Ewegene Tan aka Road Runner

“Know your targeted time and position yourself well at the starting so that you will not start or be forced to start at a higher pace and hit the wall sooner during the race. Hydrate well by drinking consistently throughout the race even before the sun rises. This is to ensure that you don’t suffer from dehydration in the later part of the race. Foremost, enjoy the experience and the race itself and go at your own pace. Remember that pain is only temporary and it will make the victory even sweeter. So just go out there and do your best whilst cherishing the moments that will last a lifetime.”

Pacers Kit Handover and Press Conference

Pacer 4:00 | Richard Tang

“In general, pacers are very experience and able to complete a marathon at least 30 min faster than their stipulated target time.”

“Before the race, runners need to hydrate well and have good rest. During the race, runners should start the race slowly for the first few KM and eventually stay besides or behind his/her pacer. Let the pacer work on the pace and runners just need to focus on stride, breathing, gait and nutrition intake. It’s always easier to run by following a pacer.”

“As a 4:00 pacer, this is my strategy :-
10km (1st Stage) – 5:50 pace / 10km (2nd Stage) – 5:40 pace / 10km (3rd Stage)– 5:40 pace / 12km (4th Stage) – 5:30 pace”


“We’ll have 2-3 minutes as buffer.”

Pacer 4:30 | June Yap

‘We will be doing an average pace of 6:24 for 4:30hr. My advice to runners is to pace well throughout the race and don’t get carried away by others to start off fast at the beginning. At any point of time when you feel like giving up, think about the hours of training that you have put in and shouldn’t you be giving all that you got?”


Pacer 5:00 | Dennis Wee

“My Pace will be 7:04 per km. My advise is to Run hard, Run easy, Run fast, Run slow… you run for your own reasons, you run at your own pace. You run for yourself, with yourself. But if you ever need help from start to finish, Who you gonna call? Seiko Pace Busters!

Pacer 5:00 | Seah

“I am pacer for 5 hour with pace 7 min/km
My advice to SCKLM runners is:
– Before race, rest, eat and sleep well.
– During race, keep your normal pace.  If you really cannot run, walk a while, but DO NOT stop and sit down.
– Remember to enjoy the KL scenery, while you run.”

Pacer 5:00 | Malcalm Chew Wai Hoe

“Rest more before the race, and keep hydrated and nutrition in mind during the run.”

From L: Irwan & Omran are 6:30 & 5:30 pacers respectively

Pacers 5:30 | Kelvin Ng Ch, Azhar Omran, Ahmad Hadafi Bin Jus and Yum Kin Kok

This group’s balloon is Orange Colour. This group is suited for those who are doing their FIRST Marathon.

“However, the person who’s attempting this pace should has :
1) Been running regularly and has completed at least three to five Half Marathons.
2) Been able to complete a half marathon in 2:30 or less.
3) Done a long run of 30km at least once prior to the marathon. For those who haven’t done it, the Newton 30km on 23rd July is very suitable for SCKLM 2016.

The targets for each 10km of the marathon are as follows :- 10km in 1:18, 20km in 2:36, 30km in 3:54, 40km in 5:12, and 42km in 5:30

Please note that we will stop at every drink station , we might run slightly under this pace to cater for stoppage time. However, we do target to complete the marathon in 5:30 GUN TIME.

Note that we are running in smaller steps up hill so naturally we will slow down. The hills are we are going to encounter are:-
1) From Beach Club to The Weld on Jalan P Ramlee at km 4.
2) Jelatek Ramp entrance to Akleh at km 9.
3) Ulu Klang Ramp entrance to Duke Highway. This is the halfway point at KM21.
4) Jalan Kuching Ramp to Segambut Roundabout at km 33.
5) Jalan Langgak Tunku after Tijani Condo climbing to Jalan Tun Ismail at KM 34.
6) At KM 37.5, you will pass the Bank Negara and can almost feel the finishing point at Dataran Merdeka. You are NOT DONE yet, turn right into Jalan Parliament for your last 4.7km
7) After you pass the Parliament Building, that’s a gradual climb along the newly constructed Mahameru Highway tunnel all the way to the National Museum.
8) This is the start of the Heritage Route. Please enjoy this part of the route for you have earned it. You will pass the latest and most luxurious hotel in KL, the St Regis followed by the grand hotel, The Majestic which was first built by the Sarkies brothers who also built The Raffles in Singapore, The E&O in Penang and The Peninsula in Hong Kong. On your right , you will see the icon of Kuala Lumpur which is the old Railway Station and the old railway office built in Moorish style followed by The National Mosque.
9) The last 200m, we will pass the Bukit Aman Tunnel, Make some noise, it has the best echo effect of all tunnels in KL.

Tips to prepare for the day.
1) Get sufficient sleep throughout the whole week leading to the marathon. You will be too excited to get a good night sleep on Saturday night.
2) Try to start carbo loading on Thursday. Simple carbohydrates such as Rice, Pasta, Bread etc. Avoid red meat on Saturday. It will take more energy to digest these food and it will sap the energy you need for the run.
3) Plan your nutrition and hydration properly for the marathon. You need a belt to carry these nutrition and some small change.If you feel hungry during the run, it is normal. If you feel bloated, then you are in trouble.
4) If you need to pee, check the colour. if it’s too dark, please drink more water. The urge to pee also means that you are properly hydrated.
5) Come for the 5km Friendship Run on Saturday to shake out those legs and sign up for the Pasta Party to meet new friends from all over the world. KEEP CALM AND RUN.”


Pacer 7:00 | Barkley Wong

“Before event day, keep hydrated, normal meals (preferably not spicy). On event day, keep hydrated, go at your own comfortable pace, replenish with gel/fruit. After event day, keep hydrated, recover, and rest.”

I sincerely hope that you will complete your FM mission, and be the best that you can be with or without the Pacers. Most of all Run Happy, Run Safe…

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 42km, Adidas, Casio Exilim Malaysia, Distance Running, Full Marathon, Happy Runner, Road Race, Runners, Running, SCKLM, tips | Tagged , , , , , , , , , | 2 Comments

Scklm 2016 Pacing, Fueling & Racing Strategies 

Posted on August 3, 2016 by Gus Ghani

​Scklm 2016 Pacing, Fueling & Racing Strategies 

What’s Your Race Strategy For Sunday?

Now, with the race only a few days away, it is time to lockdown a race strategy in order to determine :-

  1. Your running PACE throughout the entire route – when to maintain, accelerate or slow down your pace. The elite runners may strive for a negative split whereby they will increase their running speed in the second-half of the race. In contrast, most community runners will run faster in the first half to give themselves more time to complete the second part of the race because they expect fatigue to set-in in the later stages. Running Coach Mark Williams advises runners to maintain a consistent pace throughout 42km if they cannot achieve a negative split. Psychologically, it feels more satisfying when you have saved enough energy to be able to speed-up on the home stretch. 

  2. Your FUELING strategy – what, how much and when should you eat and drink on race eve, morning and during the run itself. Your choices should consist enough low glycemic index carbohydrates, nutrition and water pre-race, as well as during the race itself. To replace depleted electrolytes, runners carry with them sachets of electrolytes or hydration salts to be mixed and drank at various predetermined water stations. After 3-4 hours of running, you will need to top-up your energy levels too. I recommend that you carry along your own energy source like energy gels, so that you need not worry if the official stock runs out, plus you can consume yours whenever you feel a need of an energy boost. Plus stop briefly at every water station to keep hydrated.

What will I be carrying on Race Day?

Being the last Scklm 2016 7-hour pacer, I will be carrying with me more than the usual Full Marathon requirements :-

  1. A whistle in case I want to summon a marshal or medic.

  2. A mini torch to light-up at any dark stretches.

  3. 1 sachet of N8 Electrolytes which contains sodium, potassium, creatine, amino acids, etc.

  4. 3 packs of Accel Gel (Rapid Energy Gel) which contains 20g of carb,13g of sugar, and 5g of protein per pack. I have chosen flavours of Citrus Orange, Vanilla and the Raspberry Cream flavour also contains 40mg of caffeine.

  5. 1 pack of 2nd SURGE Ultra Energy Gel which contains 115mg of sodium,18g of carbohydrate, 13g of sugars, 3g of protein, etc.

  6. 500ml Mineral Water

  7. Handphone

  8. Emergency Cash

SPECIAL THANKS To EGO Nutrition for their invaluable support and for providing my favourite N8 Electrolytes, Accel Gel and SURGE Gel.

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 August, Casio Exilim Malaysia, Distance Running, Full Marathon, Happy Runner, Kuala Lumpur, Running, Running Event, Sponsor | Tagged , , , , , , , , , , , , , , | 1 Comment

AMAN MALAYSIA AIDILFITRI OPEN HOUSE /ASEAN UNITY RUN & RIDE PRE LAUNCH

Posted on August 3, 2016 by Gus Ghani

​AMAN MALAYSIA AIDILFITRI OPEN HOUSE /

ASEAN UNITY RUN & RIDE PRE LAUNCH

4.45pm – 9.00pm, Tuesday, 02 August 2016

Damansara Heights Community Centre, Kuala Lumpur

(Adjacent to the Sadina Umar Alkhatab Mosque)

No.3, Jalan Setia Budi, Bukit Damansara, Kuala Lumpur, 50490 Malaysia

Guests of Honour

YB Tuan Khairy Jamaluddin, Minister of Youth & Sports

Aman Malaysia is hosting an Open house to celebrate the joyous occasion of Hari Raya Aidilfitri, and commemorates this festivity together with the children from Rohingya and Palestine in the spirit of unity and harmony.

The celebration will also Pre Launch the ASEAN Unity Run & Ride 2016, an inaugural event that will take place on the 6th of November 2016 in Putrajaya that aims to unite all Malaysian as a peaceful and loving society.

In partnership with UNICEF, this year’s campaign is to raise awareness on the importance of vaccination for babies and children.

Aside from the traditional 5km and 10 km runs, this year also features a 35km ride through Putrajaya since its increasing popularity amongst the sports junkies and weekend warriors. With the various categories offered, the ASEAN Unity Run and Ride aspire to help grow the peace and love, not just in Malaysia, but in the whole ASEAN region.

Join us in promoting the peace and love amongst the ASEAN region!

For more information about the ASEAN UNITY RUN & RIDE 2016.

Event Programme

6.00pm  : Time of Arrival

                 –  YB Tuan Khairy Jamaluddin Abu Bakar, Minister of Youth & Sports

6.20pm  : Presentation of Duit Raya to the children from Rohingya and Palestine

6.40pm  : Pre-Launch of ASEAN Unity Run & Ride 2016

: Media Q&A

7.00pm  : End of Event

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 10km, 2016, 35km, 5km, Casio Exilim Malaysia, Concept Run, Cycling, Fun Ride, Fun Run, Gus Rider, Happy Runner, Prelaunch, Putrajaya, Run & Ride, Running, Sports, Unicef | Tagged , , , , , , , | 2 Comments

FIRST Junior Running Clinic for SCKLM 2016

Posted on July 29, 2016 by Gus Ghani

​FIRST Junior Running Clinic for SCKLM 2016

Photo by Mr. Tan

New Feature

This year, apart from the usual 12 Running Clinics, SCKLM had also organised 4 Junior Running Clinics for children from the ages of 6 to 15-year old at the Majlis Sukan Negara Setiawangsa Track. The experienced Running Coach and Geography Teacher, Mark Williams, had conducted all the running clinics for both Adults and Children, pointed-out, “We wanted to encourage the children to put down their iPads and get more active.”. Given the alarmingly high rate of obesity among Malaysian children, exposing them to a healthier lifestyle and more physical exercise will not go amiss.

Small Step But Big Move

Although, there were only around 20 young participants per training session, I felt that the introduction of these junior running clinics was a bold and important step taken by Standard Chartered Kuala Lumpur Marathon owners, Dirigo Events. As Race Director Rainer Biemans puts it, “The purpose of the junior running clinics is to encourage children to take-up running as a hobby or sport, as well as to nurture the future athletes of Malaysia.”

Future Champions

Sports is a fantastic way to teach children so many of life’s important lessons. During the coaching sessions, the juniors were drilled on the technical and mental aspects of running, and by default, the children also learn and experience the importance of discipline, hard work and sportsmanship.

In Good Hands

Although there was no official media coverage for those junior running clinics, I was curious enough to request Dirigo Events to allow me to tag along to one of these sessions for a

first hand look at how the art of running is introduced to children. 

To my surprise, the running drills and techniques taught to the youngsters were very similar to what a novice adult runner would have to undergo, only less vigorously. Furthermore, the methodology has been necessarily simplified to cater for the children’s level of physical and mental development. 

Leading by example

Also, I noticed that Coach Mark’s mannerisms towards his students were not at all condescending nor strict, but rather, he  made the children feel comfortable and motivated by praising them whenever possible, and explaining everything in a simple and fun way.

Getting Results

The children probably will not remember or apply every single thing that they were taught. However, I am sure that they would have learnt and picked up a few useful tips, and any improvement, big or small, is an important step forward to build a sound foundation for these future runners.

Supportive Parents

Running Mum Mei Yee supporting her 10-year old son, TJ at one of SCKLM Junior Running Clinic.

During the clinic, all the parents were very proud and supportive of the participating children. I even saw parent Mei Yee running and urging her son around the track. 

Running Mum

Having spoken to Mei Yee later, I discovered that she is a very loving mother who sacrifice most of her time, driving her active son to school, tuition, and to his taekwondo and swimming classes.

As one proud father and Marathoner, Mr. Tan Chee Wee, remarked, “My boy really enjoyed the training sessions, and he has benefited from it because during our subsequent neighborhood runs, I noticed that my son is now landing on his front foot!”.

Far Right: Mr. Tan & Son

Watch the trackside videos 1, 2 & 3.

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a sports 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 Gus Ghani @IG.

Left: Coach Mark Williams

Posted in 2016, Casio Exilim Malaysia, Coach, Junior Runners, Runners, Running, Running Clinic, Running Coach, Running Tips, SCKLM, Training | Tagged , , , , , , , , , , , | 1 Comment

Gymstick Guru

Posted on July 27, 2016 by Gus Ghani

Gymstick Guru

The Coach

As a freelance Fitness Coach, I need to be ready to train my clients wherever it suits them. Some clients want to utilise their home or condominium gym. While others prefer to workout outdoors. Therefore, I need to always be flexible enough to customise a fitness programme which meets all of the client’s objectives, at their convenience.

Secret Weapon

One of my favourite exercise tool is the Gymstick which is a lightweight fibreglass pole with 2 elastic bands attached at each end. At the end of each band is a ring for the user to secure their feet.

What Is The Gymstick?

How Does It Work?

The elastic bands provide varying degrees of resistance with which the user can strengthen virtually every muscle by following the many exercise routines available for it. With the Gymstick, you can perform both STATIC, as well as DYNAMIC muscle-strengthening exercises.

The Pulling Factor

What makes the Gymstick extremely effective is the constant pulling effect and strain on the targeted muscles all throughout the exercise movement. After 15 repetitions, you can really feel the muscles being worked. Furthermore, the elastic band ensures a smooth stretching movement, rather than a jerky lift or pull.

Low To High Resistance

There are 3 different Gymstick models which offer 3 kinds of band elasticity equivalent to maximum resistance of 5kg, 10kg and 15kg. Working-out with lower weight resistance and more repetitions will encourage a slow-lasting burning effect which reaches both your major and minor muscle groups.

It Is Truly Handy

Since, I am always on the move, the lightweight and portable Gymstick is ideal for me to carry around hands-free in its casing with a shoulder strap. It’s like taking along your own personal gym wherever you go!

Let’s Workout!

Check-out My Gymstick Video Demonstrations 1, 2 & 3. Good news! I will periodically upload more great Gymstick routines on this blog site and on my YouTube channel so we can workout together.

Where Can You Get A Gymstick?

Visit GYM & CARE store at Amcorp Mall on Level 3.

About The Author

Gus Ghani is a HIIT Fitness Coach who  provides fitness coaching for Individuals, Corporate or Groups.

He has contributed many articles to The Star newspaper, and written for magazines such as Running Malaysia, Cycling Malaysia and Cycling Evolution.

He has also been interviewed by popular daily newspapers such as The Star, Berita Harian and The Malay Mail regarding his sporting achievements, and passion for adventure.

Follow his Active Lifestyle & Exciting Adventures on FB & IG.

Posted in 2016, Coach, exercise, Fitness, Gymstick, Outdoor, tips | Tagged , , , , , | Leave a comment

A SHORT STORY – The Fall & Rise

Posted on July 27, 2016 by Gus Ghani

​A SHORT STORY – The Fall & Rise

Life is full of twists and turns. Along the way, you will stumble and fall. You will fail often. Sometimes, you will even be betrayed and rejected.

When the going gets tough, you might wish that the ground open-up and swallow you up whole. You may feel sorry for yourself and crawl into a dark hole to hide.

But no, it’s not in your genes to give-up. You pick yourself up and dust yourself off. You learn from your mistakes and you get right back on life’s roller-coaster, hanging on to dear life.

This time, you try harder to succeed. You are looking at fear directly in its eyes, and this time you will not flinch. You ride the rock-slamming waves one after another, hardly able to breathe. You fight with every sinew in your body. Finally, you emerge on the other side still intact. You have done it! You have taken the hard knocks, and you are still standing defiantly. A overwhelming sense of pride washes over you, and your confidence grows. Then, you look over the horizon in search for the next, bigger, challenge with renewed vigour….

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 @Instagram for daily updates.

Posted in Freelance Writer, Short Stories | Tagged , , | Leave a comment