Secrets of Ageing Well!

Dear Friends,

This topic - Secrets of Ageing Well!, keeps cropping up quite a bit recently at least from what I have been reading. It even appeared in the magazine Aesthetics and Beauty which my friend passed me. So, I thought I will write about this instead of something specific to exercise. A little philosophical but I am sure you will agree with me.

Here are some tips that will help with ageing:

1. Live a Happy Life- Enjoy Life's Gifts-your family, your children, your friends, etc
2. Smile & Laugh-every day. Have fun!
3. Do the things you love-travel, read books, help the less fortunate, etc.
4. Look forward not back. Forget the past and live in the present.
5. Take Care of your Health-Exercise and Eat Healthy Food. Exercise! Exercise! Exercise! And Eat Healthily.
6.Treat Yourself once in a while with your favorite food. But not everyday or every week. Once or twice a month is enough in my humble opinion.
7. Instead of being angry, learn to be calm. Meditate.
8. Sleep at least for 6 to 8 hours. your body needs to Recharge.
If you do not like your job quit and do something you like provided it pays for your lifestyle and bills.What are you passionate about? Maybe, do that for a career!
9. Read continuously to keep your mind alert. There so much you have yet to learn. Learn how to cook, bake, play the guitar, paint, swim, golf, dance, sing, teach, etc.
10. Be Grateful for the gifts you constantly receive and never be jealous of success of others.

"Secrets of Aging Well" is a process. It is important to start very early in life but it is never too late to start. It is in your hands. Live the Good Life!

Please feel free to send in your opinions and thoughts.

Don't Worry, Be Happy! Love All, Serve All!

Cheers,
Mark

OCBC Cycling 2013

Hi Friends,

I am glad to say that  I just finished the OCBC Cycling 2013, 61Km Super Challenge today in 2 hours and 40 minutes. I had trained for it for the last six months. I had hoped to complete with a faster time but I went to play golf yesterday and that put a spanner in the works. My body was aching all over as I was riding. I decided to pace myself and I was glad I was able to finish the race.

Lesson learnt....do not engage in activities that will affect your race or competition. I could have played golf another day. My mistake.

OCBC Cycling 2013 was a great event with more than 10,000 riders. It was fun taking part. It has become a event in my Sporting calender. This is my fourth year. I started with the 20KM, then moved to 40 KM and the last two years I have been taking part in the 61KM.

Cycling is a good sport. You should take it up.

Now, I have to start training for Standard Chartered Marathon which is December!.

Have a Great Sporting Week.

Cheers,
Mark

Help N Ganesan-Former FAS Chief

Dear Friends,

I was reading an article on Straits Times today (10th April 2013- Page B16) about former FAS Chief N. Ganesan and I feel sad. A man who dedicated his life for Singapore soccer is now living in a nursing home in Bukit Timah after he suffered a stroke. He has helped a lot of soccer players as well as Singapore soccer. What I admire about him is his passion and self sacrifice for the good of Singapore soccer.

I loved watching Singapore soccer when the likes of Ganesan and Choo Seng Quee were in charge of the   Singapore team. The footballers played with passion and they were skillful players even though they earned very little money from playing soccer. Former players have only good things to say about "Gani".

Here is a story from Asia One:
http://www.asiaone.com/News/Latest%2BNews/Sports/Story/A1Story20121226-391681/2.html

Former Soccer Players, Lawyers and Friends are trying to raise funds to help Ganesan who is 80 years old. Please support in anyway you can.

Thanks.

Yours Sincerely,
Mark

Use Compression Wear for Faster Recovery!

Dear Friends,

If you are extremely tired after exercising-jogging, training for marathon, golfing, soccer, rugby, etc, try using compression wear. Many professional Athletes swear by it. If you watch English Premier League the likes of Wayne Rooney and Steven Gerard use compression wear. There are numerous brands out there for you to choose.

I am proud to say that I was one the first in my group of friends who are golfers to use a compression wear. The reason being, I am a crazy golfer who spent a lot of time, money and effort on training, equipment, golf magazines, lessons, etc. But my progress was hampered by injuries- 2 slip disc (lower and upper back), knee problem, dislocated shoulder, pulled hamstring, tennis elbow ( had to get steroid jab -3x on both elbows- 2x left elbow and 1x right and this is not recommended at all as it has consequences later on). Now, I am able to play golf and even run the half-marathon. Thanks partly to the compression wear I started using whenever I play Golf or Jog. Now, a number of friends have started using compression wear, even the "Nay-Sayers" who mocked me.

I decided that this is something that is beneficial for me and others like me who enjoy sports. I am not saying these things because I market ACE Compression wear. Please don't take my word, ask your friends who use other brands. It holds everything in place and allows you to make proper weight transfer and complete your swing.

What prompted me to write this blog posting was....last Friday I played a round of 18 hole golf using ACE Compression wear and I did not feel the effects the next day. But I went to the golf range after work last Wednesday and I did not bring my compression wear.  I felt the effects of  the range practice for the next 3 days.

What are the benefits using Compression Wear:

1)    Helps reduce chances of injury

2)    Improve performance-power & control

3)    Protects skin from Sun

4)    Improves endurance

5)    Helps post exercise recovery which enables you to train or exercise more frequently

Choose a brand of compression wear you like and enjoy your sports. Just remember, you will not become SUPERMAN by wearing the compression wear so don't over do any sports. Always, listen to your body.

You need to take care when washing the compression wear as it is made of special material and the colors may run. So you need to use very light detergent that will not damage the attire.

Have a Great Sporting Week!

Cheers,
Mark
http://helpyourselfnhelpothers.blogspot.sg/ 

MOTIVATE YOURSELF 2013!

Dear Friends,

Happy New Year!

I met a friend few days ago and we spoke about about his weight problem. He has always been on the big side and his family members are also big which makes it all the more challenging to keep the weight down. Plus, the lack of exercise makes it worse. Since I saw him last which was about a year ago, his weight had ballooned to 125 kg. It also resulted in a meniscus tear in his knee. But he admitted that his weight problem was the cause of meniscus tear which lead to further weight increase as he was not able to exercise. He had intention to lose weight but he did not feel motivated to follow through. I guess it is case of "Chicken came first or the Egg came first". His weight problem caused his meniscus tear which now makes more difficult for him to exercise which causes further weight increase.

What can he do to lose weight? Here is my suggestions:

He needs a plan.:

1) See the doctor and a physiotherapist regarding his knee. He needs to get his knee fixed either through rehabilitation or surgery.

2) In the meantime, he needs start dieting. Calories from food intake must be less than energy used to make sure his weight goes down.

3) Exercise after getting advise from Doctor and Physio- swim and walk regularly. Start slow. Exercise at least 3x a week. He can work in the gym for other part of the body. He can also take up cycling.

You got to remember that losing weight is a marathon not a sprint. If you have a regular habit of checking your weight, you would have noticed that it is easier to put on weight than to lose it over the years. Another thing that shows your growth in weight is the size of your pants. It will keep going up unless you reduce your food intake and exercise more.

Another suggestion is to cut off sugar completely. I drink coffee with out sugar. Avoid condense milk as well other sweet stuffs. Sugars are empty calories which are of no use.

The choice is yours. If give you excuses for not exercising and eating a healthy diet then be prepared to pay the price- heart attack, diabetes, lethargy, breathlessness, cancer, knee injury and the list goes on. By taking action you can prevent or delay the onset of these problems.

It is possible to achieve the weight loss goals if you are determined, motivated and persistent. So many people have done it. You have seen it in "The Biggest Loser". My advise is to lose the weight gradually so that your body can adjust to the change and you do not put it all back on quickly.

Good Luck. And all the best for 2013! God Bless!

Cheers,

Mark

Take Care and Avoid Injuries!

Hi Friends,

How has 2012 been? My 2012 has been great except for the fact that I have not been able to exercise as much as I wanted to. There are reasons for it. After last year's Standard Chartered Half Marathon, I had to stop running because of my foot injury ("Plantar fasciitis (PF) is a painful inflammatory process of the plantar fascia, the connective tissue on the sole (bottom surface) of the foot"). In 2011, I ran more than 100KMs as part of my training for the Half Marathon (21.5KM). But this year I had to rest because that was one of the ways other than taking painkillers to recover. It took a very long time to recover. I had to finally go and make a customized "Orthortics" for my shoes that cost me S$500. That helped quite a bit but then I had a bout of flu and cough which aggravated by lower back pain due to lack of exercise and my slip disc. I started having shooting pain down my left legs. I am waiting to recover from all these injuries so that I can get back to exercising.

Here are some pointers:

1) When exercising please take care. Proper form is important if you want to avoid injuries. For example, when running if you land on your heels, it is has been researched that it will cause lower back pain.

2) Have a proper rest.  If you are tired do not exercise. You may injure yourself.

3) Do not over exercise. You may benefit from exercise but if you over do it you will get injured. Competitive athletes should have a proper training program to achieve optimal results. 

4) If you are injured do not exercise. I believe this what may have caused my injury. I had twisted my ankle and I rested for just one week before I resumed my training. When I came back from my run and felt a burning sensation and that was the start of my exercising misery.

5) Swimming is a good non-weight bearing exercise. It can help you recover faster.

6) See a doctor and do see a physiotherapist.

Good Luck and  May 2013 be a Wonderful Year for Exercising! Wishing you Merry Christmas & a Happy New Year!

Cheers,
Mark

Have you Achieved Your New Resolutions for 2012?

Hi Friends,

We are in the last quarter of the year. How time flies. Have you achieved your NEW YEAR RESOLUTIONS for 2012? Have you forgotten? No time to look at it? Stressed?

I am here to remind you revisit your New Year resolutions especially about exercising, managing your weight, maintaining a healthy mind and body. The bulging biceps, the six-pack abs, a fitter and healthier body  and mind are all important part of aging well which I highlighted in my previous blog entry. Can you imagine having a six-pack abs and bulging biceps? If you stay on course with your exercise regiment and eat healthily you will.

We all need "work-life"balance. Please remember that. The happiest people are not the people who chase after money. The happiest people are those who live meaningful life and money is just a means to an end. Exercising keeps me happy, it helps me to de-stress and stay alert and Energized!

Good Luck with achieving your NEW YEAR RESOLUTIONS for 2012. You have less than 3 months to do so. Tell me about if you do achieve your goals!

Cheers,

Mark