Plus men's dec jan issue

E SU IS ’S EN M Dec–Jan 2016

Powerful Arm Workout Guide Get yours inside!

Aaron Goh, Bringing out the Hero in you

15 ways to improve your metabolism

PART 2

Breathtaking and extreme heights With Ben

MUIZZ

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THE FOUNDER OF VICTORY ATHLETES

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The Darren Chai

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Are you building body mass?

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Dec–Jan 2016

+Content

23

29

44

52

14 38 50 +Health

+Life Inspired

+Event

6 Prostate Cancer

29 This is for the children

50 DJ Mix Competition

34 Aaron Goh — Bringing Out The HERO In You

54 The Victory Trail Challenge (part 3)

+Fitness 8 15 easy ways to up your metabolism 14 ARM TRICKS Your Instant Powerful Arm and (Upper Body) Workout Trick 23 The Darren Chai Functional Workout Part 2

2 PLUS Dec–Jan 2016

38 Parkour, my life 44 You will not get what you want if you don’t force yourself With Asari Abdul Rashid

52 Ikhlas Run

+Publisher Info

Dear readers,

O

ur special men’s issue is packed full of articles that help you look and feel the best you possibly can and also aims to inspire you to dig deep and do what you can to make our world a better place by delving into the minds of four very special and philanthropic men.

To help achieve a healthier and fitter you, our fitness section is overflowing with useful information such as the many simple ways in which you can boost your metabolism, impactful arm workouts for you to try and the right approach to losing body fat and gaining muscle mass.

On a more serious note, our health section brings awareness to prostate cancer, a cancer prevalent amongst senior men, and identifies the risk factors and the steps you can take for possible prevention of the disease.

As Thomas A. Edison once said, DzI have not failed, I’ve just found 10,000 ways that won’t workdz. This is the running theme of our issue this month and the same mindset that runs through all of the men we had the pleasure of sitting down with recently.

Our cover features Muizz, a dedicated runner who collaborates with others to help those less fortunate. His story shows us that with the right mindset, persistence and hard work, you can achieve anything you set your mind to and that failure is just another chance to embrace and overcome any mistakes you have made to improve yourself or your craft for the future.

We also meet Aaron Goh, a hero in his own right, and discover where his love of altruism stemmed from, the charity work he’s involved in and his life in general. Another inspiring man we talk to is Ak Md Nur’Nazirul Mubin Bin Pengiran Roslan, also known as Ben. He explains what Parkour is all about, how he first got involved and his journey with Parkour along the years as it has gainedacceptance in Brunei. Last but not least, is the inspiring athlete, Asari Abdul Rashid, who shares his incredible journey of being diagnosed with epilepsy and going on to achieve outstanding goals in life, using his failures as motivation.

+Publisher Nexploit Services

+Graphic Designer Anna Thien Oleh Melnyk John M. Rey

+Editor-At-Large Simon Keller +Talent Editor Elizabeth Sim +Senior Copy Editor Mohd Aslan Abdullah +Proof Reader Monica Lim +Marketing and Digital Content Nursadiqin Misir

Many thanks and happy reading, Simon Keller & the Plus Team

Ministry of Health (Brunei Darussalam) Ministry of Culture, Youth and Sports (Brunei Darussalam) Health Promotion Centre (Brunei Darussalam) Fitness Zone Royal Brunei Airlines Progresif Cellular Sdn Bhd

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+Photographer Jerome Wong +Featuring Muizz’Azmi Haji Hasnani Aaron Goh Ak Md Nur’Nazirul Mubin Bin Pg Roslan Asari Abdul Rashid +Contributors King Seh Horng Joanna Kwan Shelley Ann Busque Julie Andrea

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Neither this publication nor any part of it may be reproduced, stored in a retrieval system, or transmitted in any form of by any means electronic, mechanical, photocopying, recording or otherwise, without the permission of Nexploit Services. Where option is expressed it is that of the author and does not necessarily reflect the editorial views of the publisher or Plus.

All information in Plus is checked and verified to the best of the publisher’s ability, however the publisher cannot be held responsible for any mistake or omission enclosed in the publication.

4 PLUS Dec–Jan 2016

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P

rostate cancer is a type of cancer that affects the prostate gland—an integral part of the male reproductive system. It is a common type of cancer among men who are in their senior years. The Center for Disease Control in the United States indicate that Africans and Caucasians have higher tendencies to develop prostate cancer while Asian men have fewer risks for this particular type of disease.

Although this has been the case, prostate cancer incidences among Asian men is increasing with the advent of drastic economic growth as well as socio-cultural changes that have led to men adapting western lifestyles. In fact, prostate cancer is ranked as the sixth of the most common cancer in Asia.

In a study conducted by Chen et. al (2014) and published in the Asian Journal of Urology, it was revealed that the average mortality rate for prostate cancer among Asian men is 3.8 for every 100,000 individuals.

However, in highly urbanized and developed countries like Singapore, Japan and South Korea, the mortality rates are 4.5, 5 and 4.6 per 100,000 populations respectively.

They also observed an increasing

6 PLUS Dec–Jan 2016

trend of mortality in China, Kazakhstan and Israel.

UNDERSTANDING PROSTATE CANCER Also known as the carcinoma of the prostate, prostate cancer attacks the prostate gland in the male reproductive system. This walnut-sized gland produces semen, which is the fluid that carries sperm. The prostate is found just below the bladder. Over time, the prostate gland becomes enlarged. However, it is important to take note that there are other conditions that can lead to the enlargement of the prostate such as Benign Prostate Hyperplasia, which is characterized by an enlargement of the cells of the prostate gland and There are two ways to check for prostate cancer and they are the Digital Rectal Examination (DRE) and the Prostate-specific antigen (PSE test. When prostate cancer is diagnosed using these exams, commonly the cancer is at an early stage and is quite treatable compared to when no screening is done.

not the abnormal proliferation of cancer cells.

It is common among older men but men as young as 30 or 40 years old may also develop this condition—though a rarity. As with other types of cancers, prostate cancer starts when the cells in the prostate change and grow out of control. It starts as a tiny lump but can grow bigger through time.

Most prostate cancers are slow growing but some can grow and spread relatively fast. When the cancer cells are numerous, it can metastasize to the lymph nodes and bones.

There are no warning signs for the early onset of prostate cancer.

This means that patients only start to suffer from the symptoms once the cancer has spread beyond the tiny gland. The signs and symptoms that you need to look out for if you suspect you have prostate cancer includes the following: © ©Incontinence at night time © ©Weak urinary stream © ©Inability to urinate while in a standing position

Health+ © © Painful sensation during urination as well as ejaculation © © Blood in semen or urine

RISK FACTORS FOR PROSTATE CANCER Medical researchers have not yet completely understood how prostate cancer develops but they were able to correlate several factors that might influence the development of the disease. © © Age: Prostate cancer is an age-related disease. Approximately 6 out of 10 men develop prostate cancer after the age of 65. © © Race: This type of cancer is common among AfricanAmerican men and Caucasians.

Men with Asian and Hispanic lineage have fewer chances of developing this condition. While there is a significant difference between races, it is not clear yet how ethnicity plays an important role in the progression of prostate cancer. © © Family History: Prostate cancer seems to run in families, thus the genetic factor plays an important role in the progression of the disease. This means that if your father or uncle has developed prostate cancer, then you are at risk of developing it too in your later years. © © Diet: Researchers have found that men who incorporate more high-fat dairy products as well as red meat in their diet have

higher chances of developing prostate cancer. © ©Obesity: Studies have mentioned that being obese is linked to the development of prostate cancer as well as dying from it.

In the study of Freedland et. al (2004), obesity is associated with hormonal changes in the body. The altered levels of testosterone, estrogen, insulin, and leptin have been linked to prostate cancer. © ©Smoking: Smoking is known to be linked to prostate cancer as well as increasing the risk of death from prostate cancer. However, researchers still cannot explain the exact mechanism of how smoking can aggravate prostate cancer. © ©Sexually transmitted diseases: Sexually transmitted diseases like gonorrhea or Chlamydia can increase the risk of prostate cancer. Researchers from the University of California suggested that trichomoniasis aids the proliferation of cancer cells. © ©Vasectomy: Studies have suggested that men who undergo vasectomy have increased chances of developing prostate cancer. Researchers from Harvard noted that 25% of men who underwent vasectomy have a 10% risk of developing prostate cancer.

IT’S NOT TOO LATE TO PREVENT PROSTATE CANCER Not every man diagnosed with prostate cancer needs to be treated

right away. This is especially true if you have an early stage prostate cancer. The treatment options for men with prostate cancer include radiation and surgery. While treating patients in their advanced years can be difficult because of their overall health, the ultimate goal is to prevent prostate cancer, not treatment.

Diet plays a very important role in preventing the onset of prostate cancer.

Try to eat fewer calories and get more exercise so that you can maintain good health. It is also important to keep the amount of fat intake to a minimum. The best foods to eat to prevent prostate cancer include omega-3 rich foods like fish and those that contain antioxidants such as most fruits and vegetables.

Over-supplementation of multivitamins is also linked to prostate cancer.

Unfortunately, most men in their senior years need to take supplements to sustain their needs of micronutrients for optimal functioning of their body. If you want to reduce your supplement intake, consult with your doctor first. However, if you include fruits and vegetables in your diet then it is unlikely that you will need to over-supplement yourself.

Lastly, it is important that you relax and enjoy life. Stress can produce imbalances in our body’s homeostasis that aggravate the cancer cells to spread to the bones and lymph nodes.

As long as your prostate cancer is in the local stage which means that it has not spread outside the prostate, you have a 100% five year relative survival rate. For older patients, there is a possibility that they will even outlive their cancer.

DID YOU KNOW? Prostate cancer is a serious disease but it is important to take note that most men who are diagnosed with the disease rarely die.

Interestingly, there are more than 121,797 men who are diagnosed with prostate cancer in the Asia Pacific, but most are still alive today somehow. This is based on the study called “Epidemiology of prostate cancer in the Asia-Pacific region”

by Baade et. al (2013) published in the journal Prostate International.

PLUS 7

Dec–Jan 2016

+Fitness

EVEN BEFORE YOU START EXERCISING, YOU CAN USE PLENTY OF TRICKS TO ELIMINATE VISCERAL FAT, ELIMINATE YOUR FLAB — A BURNING METABOLIC PROCESS, AND START LOSING WEIGHT FAST.

1

Don’t diet! The Men’s health diet isn’t about eating less, it’s about eating more — more nutrition-dense food, to crowd out the empty calories and keep you full all day.

That’s important because restricting food will kill your metabolism. It makes your body think, “I’m starving here!” and your body responds by slowing your metabolic rate in order to hold on to existing energy stores. What’s worse, if the food shortage (meaning your crash diet) continues, you’ll begin burning muscle tissue, which just gives your enemy, visceral fat, a greater advantage.

Your metabolism drops even more and fat goes on to claim even more territory.

8 PLUS Dec–Jan 2016

2

Go to bed earlier A study in Finland looked at sets of identical twins and discovered that out of each set of siblings, the twin who slept less and was under more stress had more visceral fat.

Fitness+

3

Eat more protein Your body needs protein to maintain lean muscle.

In a 2006 study in the American Journal of Clinical Nutrition, “The underappreciated Role of Muscle in Health and Disease”, researchers argued that the present recommended daily allowance of protein, 0.36 grams per pound of body weight, was established using obsolete data and is woefully inadequate for an individual doing resistance training. Researchers now recommend an amount between 0.8 and 1 gram per pound of body weight. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Plus, research showed that protein can up post-meal calorie burn by as much as 35 percent.

6

Drink cold water German researchers found that drinking 6 cups of cold water a day (that’s 48 ounces) can raise resting metabolism by about 50 calories daily — enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature. Though the extra calories you burn drinking a single glass don’t amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.

4

Go organic when you can Canadian researchers reported that dieters with the most organochorines (pollutants from pesticides, which are stored in fat cells) experienced a greater than normal dip in metabolism as they lost weight, perhaps because the toxins interfere with the energy-burning process. In other words, pesticides make it harder to lose pounds. Other research hints that pesticides can trigger weight gain. Of course, it’s not always easy to find or to afford a whole bunch of organic produce. So you need to know when organic counts, and when it’s not that important.

Organic onions, avocados and grapefruit? Not necessary. But choose organic when buying celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale or collard greens, cherries, potatoes, and imported grapes; they tend to have the highest levels of pesticides. A simple rule of thumb: if you can eat the skin, go organic.

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5

Get up, stand up Whether you sit or stand at work may play as big of a role in your health and your waistline as your fitness routine. In one study, researchers discovered that inactivity (4 hours or more) causes a near shutdown in an enzyme that controls fat and cholesterol metabolism.

To keep this enzyme active and increase your fat burning potential, break up long periods of downtime by standing up — for example, while talking on the phone.

Eat the heat It turns out that capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about 1 tablespoon of chopped red or green chilies boosts your body’s production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology.

The result: a temporary metabolic spike of about 23 percent. Stock up on chilies to add to meals, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.

8

Rev up in the morning Eating breakfast jump-starts metabolism and keeps energy high all day. It’s no accident that those who skip this meal are 4½ times as likely to be obese. And the heartier your first meal is, the better. In one study published by the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over 4 years.

Those who ate zero to 11 percent of their calories in the morning gained nearly 3 pounds.

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+Fitness

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9

Fight fat with fiber Fiber can rev up your fat burn by as much as 30 percent. Studies find that those who eat the most fiber gain the least weight over time. Aim for about 25 g a day — the amount in about three servings each of fruits and vegetables.

Drink coffee or tea Caffeine is a central nervous system stimulant, so your daily java jolt can rev your metabolism by 5 to 8 percent — about 98 to 174 calories a day.

A cup of brewed tea can raise your metabolism by 12 percent, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.

11

Eat iron-rich foods Iron is essential for carrying the oxygen your muscles need to burn fat. Unless you restock your store, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals and spinach are excellent sources. However, bear in mind that it’s not always a good idea to take a supplement.

Too much iron has been linked to a greater risk of heart disease in men. Get this essential mineral in natural doses from real food.

12

Get more D Vitamin D is essential for preserving metabolism — revving muscle tissue. Unfortunately, researchers estimate that only a measly 20 percent of Americans take in enough through their diet. Get 90 percent of your recommended daily intake (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, fortified milk and cereals, and eggs.

13

Drink milk There’s some evidence that calcium deficiency may slow metabolism. Research shows that consuming calcium in dairy food such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.

15

14

Eat watermelon The amino acid arginine, abundant in watermelon, might promote weight loss according to a new study in the Journal of Nutrition. Researchers supplemented the diets of obese mice with arginine over a 3 month period and found that it decreased body fat gain by a whopping 64 percent. Adding this amino acid to the diet enhanced the oxidation of fat and glucose and increased lean muscle, which burns more calories than fat does. Snack on watermelon and other arginine sources, such as seafood, nuts and seeds, year round.

10 PLUS Dec–Jan 2016

Stay hydrated All of your body’s chemical reactions, including your metabolism, depend on water. If you are dehydrated, you may be burning up to 2 percent fewer calories, according to researchers at the University of Utah who monitored the metabolic rates of 10 adults as they drank varying amounts of water per day. In the study, those who drank either eight or twelve 8-ounce glasses of water a day had higher metabolic rates than those who had four.

Available at BSM authorised outlets and retail stations Tel: + 672 224 4739 Website: www.bsm.com.bn

+Fitness

YOUR INSTANT POWERFUL ARM AND (UPPER BODY) WORKOUT TRICK

I

f you take a small slice out of your day to exercise, chances are, the lower part of your body will get the workout (for example, walking as you go from place to place) while your upper body doesn’t have the benefit of this. This results in your upper body remaining not toned and saggy unless you take the time to exercise it. While a variety of exercises focus on targeting different muscles, each part of the body is still required to work together, making upper body exercises essential, especially for successful athletes. Additional upper body exercises are naturally beneficial for swimmers, who depend on their shoulders and arms to propel them, but strong arms are also important in performing various physical activities such as running, biking and

aerobics. “Strengthening your upper body, especially the shoulders and back, will give you the posture that not only Improves your confidence and gives you a sense of capability but is also essential to fight unnecessary injuries.”. Said Ricky Tanglao, a Certified Fitness Instructor and Les Mills AIM 1 Instructor (Body Pump, RPM) in Fitness Zone. “Not only that, increasing your upper body muscle mass will help you burn more calories. This will result in you looking better!” he added. Adding to that, toned and strong arms will also help propel you in other exercises that rely heavily on your legs. Working the upper body also has its benefits in strengthening abs and core muscles, and helping you burn calories at a faster rate!

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LYING TRICEPS EXTENSIONS (POPULARLY KNOWN AS “SKULL CRUSHERS”) 14 PLUS Dec–Jan 2016

Primary Target Muscles: Triceps No. of Sets: 3 Repetitions: 12 © ©While lying on a bench, hold a barbell (with a tolerable yet challenging amount of weight for you) straight above

your chest line with an overhand grip. © © Bend your elbows and slowly lower the barbell down towards your forehead without repositioning your upper arms forwards or backwards. © © When your forearms are below parallel,

pause. Barbell should be placed safely above your forehead. © ©With force, contract your triceps and raise the barbell back to the starting point. © ©Squeeze your triceps at the top for 2 seconds and repeat.

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Fitness+

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ONE-ARM DUMBBELL ROWS

Primary Target Muscles:

Back, Biceps

No. of Sets: 3 Repetitions: 12 to 15

© © Place your left knee and left hand firmly on a bench (your left hand should serve as support for your body). © © Maintain a flat back and a tight core while contracting your lats and biceps, and with a slow steady pace, row the dumbbell upwards until it’s above your torso. © © To do a full extension, slowly lower the dumbbell (you will feel a stretch through your upper back). Repeat.

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+Fitness

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DUMBBELL PREACHER CURLS Primary Target Muscles: Biceps No. of Sets: 3 Repetition: 10 to 12

© ©In a comfortable position, grab a dumbbell and rest one arm on a preacher bench or bench inclined at 80°. © ©Contract your biceps at a slow pace and raise the dumbbell up towards your face. © ©Hold the contraction at the top for 2 seconds. Lower to full extension and repeat.

18 PLUS Dec–Jan 2016

C

Fitness+

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LYING DUMBBELL ROWS

Primary Target Muscles:

Back, Biceps

No. of sets: 2 to 3 Repetitions: 10 to 12 © © Start with setting a bench to a 45º incline and lie face down. © © Grab two dumbbells with a neutral grip (palms inward), contract your biceps and lats, and powerfully row the weights upwards. © © While keeping your core tight, press your chest against the bench all throughout, raising the dumbbells above your torso. © © Squeeze your shoulder blades in sync, at the top for 1 second. Lower to full extension and repeat.

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BENCH REVERSE FLIES

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Primary Target Muscles: Shoulders

(Rear Deltoids)

No. of sets: 2 to 3 Repetitions: 10 to 12

© © Find a comfortable bench and set it to 60°. Lie face down. © © With your chest in contact with the bench, contract your shoulders and bend your arms slightly, while powerfully raising the dumbbells in a lateral position (you should form a T at the top). © © Squeeze your shoulder blades for 0.5 seconds and return to full extension. Repeat.

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+Fitness

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FRENCH PRESS

© © Powerfully contract your triceps and press the weight overhead. Hold for 1 second and repeat.

Primary Target Muscles: Triceps No. of Sets: 2 to 3 Repetitions: 12 to 15

© ©Sit on a sturdy bench and raise a barbell overhead with an overhand grip. Your hands should be slightly narrower than shoulder width. © ©Keep your upper arms in place, maintain a tight core and lower back, bend your elbows, and slowly lower the weight until your forearms are below parallel.

A

20 PLUS Dec–Jan 2016

Tip: While it is great to challenge yourself, it is advisable to take it slowly and not to rush when trying these exercises, especially if you’re a beginner. Please ensure safety AT ALL TIMES. Ensure the safety of the environment and equipment, wear proper and comfortable workout gear to prevent discomfort and avoid the occurrence of injuries.

Should you have any existing or recurring medical conditions or injuries, it is best to seek a certified physician’s consultation before engaging in any exercise that may be harmful to you and put your health at risk. Remember: It’s better to be safe than sorry! LIVE FIT, LOVE LIFE!

B

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Clean

A

THE DARREN CHAI FUNCTIONAL WORKOUT PART 2

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Dec–Jan 2016

+Fitness

Tips: Make sure you keep your knees pointed outwards. Throughout the movement the barbell should stay close to your body, keeping the center of gravity in line with your body’s center of gravity.

B

Clean C

24 PLUS Dec–Jan 2016

Fitness+

Front Squat

Tips: Have your elbows pointing forwards and keep them elevated during the entire movement. The bar should sit on your shoulders with some support from your fingertips.

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+Fitness

Push Press

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A

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Tips: Your hands should grip the bar just outside of your shoulders. As the movement starts from the rack position, your elbows want to be under the bar as far as possible without sacrificing the rack positioning. This will help you get your shoulders and triceps engaged in the movement.

Fitness+

A

Tips: The position of your feet should be just beyond shoulder width apart. Your knees should drive outwards during the squat and your feet must stay planted to the floor during the entire movement.

Back Squat As many round as possible in 10min (amrap10) Reps: 5 reps on each exercise

B FEATURING: Darren Chai PHOTOGRAPHER: Jerome Wong VENUE: Fitness Zone

PLUS 27

Dec–Jan 2016

M AY T H E F O R C E B E W I T H Y O U

BRUNEI’S FIGHT SABER PLUS+ MEN’S

APRIL–MAY 2016

Life Inspired+

THIS IS FOR THE CHILDREN PLUS 29

Dec–Jan 2016

+Life Inspired

M

eet Muizz’Azmi Haji Hasnani. A man whose insatiable appetite for running started by accident. Today, he uses his love for running to support an even greater cause. PLUS sits down with Muizz to talk about one of his most challenging runs, how failure strengthened him and how an unexpected surprise may have grounded him for the better.

Please say a few words about yourself and what you do for a living.

My name is Muizz’ Azmi Hj Hasnani and I’m a Creative Director at DSIGNKU Enterprise, a company I started in 2008. I am also a Project Manager at VictoryAthletesClothing.

When did you start doing marathons?

Well, I had an unhealthy lifestyle during my younger years. All I really did was hang out with my friends, sleep late and go to school the next day. Then one day, I just told myself to sign up for a full marathon in Singapore, which my mum kindly paid for. I started training for the event 4 months before the day. When I started, I was 110 kilograms but after constantly training for two months straight, I lost about 20kg. So I kept doing it.

What kind of training regiment did you follow?

I liked running so I did all kinds of research on the Internet and followed any training program I found on YouTube that was related to running. I discovered how disciplined I could be when training. If the training regimen said I had to be in bed before 10pm, I did just that. I also realized how training and being disciplined made me feel really fresh every morning upon waking up so I continued this new-found lifestyle even until today.

So how did you do in your first marathon?

I managed to finish it within 6 hours. If I’m not mistaken, the ideal time to finish a marathon was 6 hours and 30 minutes. I learned a lot during the run. I was 80 kilograms at that time

30 PLUS Dec–Jan 2016

and at the 30-kilometer mark, I saw senior citizens passing me while I walked because I was too tired and so I decided to finish it just under the cut off time. I was surprised at how the seniors performed and how I performed after having trained for 4 months.

That inspired me to learn more and do more.

So what did you do next?

Well, I would join either a marathon or a half marathon in Singapore or Malaysia every 2 or 3 months. I was single at the time so these events also gave me opportunities to travel and explore the city after every marathon. I would spend at least one week extra after every event and enjoy a well-deserved holiday.

But truth be told, after a few marathons I wanted to challenge myself even more so I decided to try my first Ultra Marathon in Hong Kong in 2014.

Here’s a list of Muizz’s recent races: ©© 2012 Standard Chartered Full Marathon, Singapore ©© 2013 Putrajaya Full Marathon, Kuala Lumpur ©© 2014 Standard Chartered Full Marathon, Hong Kong ©© 2014 Standard Chartered Full Marathon, Kuala Lumpur ©© 2014 The North Face 50km, Hong Kong ©© 2015 The North Face 100km, Thailand ©© 2015 The Most Beautiful Thing 100km Ultra Trail Marathon, Sabah

What was the hardest run you’ve ever encountered?

That would have to be my recent run in Turkey called The North Face Cappadocia Ultra Trail, which was as far as 110 kilometers. I was doing some research for my next run and stumbled upon this run in Turkey. I think it’s the furthest I’ve ever traveled for a run.

Wow that sounds really challenging! What made this run different than the others you’ve encountered so far?

It was a unique trail passing through high plateaus and valleys of Cappadocia. When I reached the destination, the weather was 7–8 degrees Celsius so it was quite chilly but the sun was out which made it moderately bearable in the beginning. I needed to have a strategy for this run as it was going to be difficult for me to breathe due to the weather.

On the day of the event, I wore my shorts. It was sunny and luckily enough I brought my windbreaker.

I thought to myself that it wouldn’t be that difficult and I felt confident. Then, after one hour at the 15-kilometer mark, it started to rain. Shelter was hard to come by and it got really windy and chilly.

I wasn’t wearing any gloves and I couldn’t feel my fingers or my face.

I desperately needed some kind of distraction to keep me going. I also didn’t have any friends there who I could chat to. If you have someone beside you, you have a relaxed state of mind during the run. All I had was my GoPro and my phone. I tried to distract myself from the cold by texting and emailing. But it got worse at the 30+-kilometer mark — I was in a hilly area and it was way too cold to continue.

Which was tougher, the physical or mental challenge of it all?

Definitely the mental challenge. I was more afraid of coming home and telling people how I had failed to finish a run because it was cold. I did not want to blame the weather or the course. It’s safe to say that I blamed myself for not preparing myself well. It was more of a mental challenge at that point rather than a physical one.

Did you manage to finish the run?

I did not. I stopped at the 106 kilometer mark. That was during the daytime and if I continued, it would have been night and it would have been harder for me to progress as it was raining steadily.

Worse, I could have also lost my way because it was dark. I decided that I should just quit. If I had the

Life Inspired+

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Dec–Jan 2016

+Life Inspired

32 PLUS Dec–Jan 2016

Life Inspired+ proper gear maybe I could’ve continued.

she could spend time with me.

How did you feel about it?

Does she enjoy running as well?

Before I joined, I made a proposal to a number of people about this run and I successfully received numerous donations supporting my intention. Coming home, I was about to tell these sponsors how I failed through social media and was expecting the worst. Instead, I was greeted with much support from them. They were not upset, but instead reassured me that failure is normal, is not the end and that I should not be afraid to admit that I had failed. But I did. I felt really disappointed with myself.

What are your contributions to BIBD ALAF Program?

I’ve been active with BIBD for a long time. One story that stood out for me was when a group of students really needed funds for their education and BIBD wanted to sponsor them. They brought them out one night to the cinema to enjoy a movie and everyone was given a bag of popcorn and one drink each.

One young man did not finish his popcorn on purpose and when asked why, he replied he was saving some for his sister. I was really touched by people like him and decided that I was going to hold events and collaborate with others to fund young people like him so they get the future and education they deserve because we need more people like him in our community — selfless and humble.

I understand your wife was supposed to join you for this run?

Yes, I explained to her when it was going to be held and fortunately, she agreed to go as well. Happily, we found out that we were expecting 2 weeks before the event so she did not join the run and decided to stay in Dubai so

No, she is the complete opposite but she is very supportive. She hides messages of good luck and love in strategic places in my bag and my clothes whenever I train or run, to remind me of her love and support at all times.

When did you get married?

We got married on the 4 th of May in 2014.

What advice would you give to those who want to join these kinds of runs abroad?

Well, one thing you need to do before you register for these kinds of runs is prepare yourself. These trail events are not marathons, they are very tough and you cannot just register, train for a few months and start running.

For me, it took about 1 year to train for a trail event. It’s all about your strategy and your mental and physical strength but the most important thing is strategy.

Here’s a brief sample of what Muizz’s Pre-Race Checklist looks like:

What would you advise yourself if you’re going to attempt a trail again?

©© Sunscreen

There is an upcoming trail event in Hong Kong actually.

I think it depends on what region that trail is going to be held. It would definitely be really cold in some regions.

Even though you’re training with your shorts in Brunei, it does not mean you can run the same way in different regions abroad in different weather. I just have to prepare myself with checklists on trail events.

©© Course Map ©© Vaseline or other anti-chafing lotion ©© Hat or visor ©© Extra cash during the race ©© GPS watch ©© Headlights & extra batteries ©© Gels & energy bars ©© Sunglasses ©© Band aids & NipGuards if necessary

What will change after you become a father?

The only change I can think of would maybe be less overseas events and more local events.

You can follow Muizz and his adventures by visiting his Instagram @muizzhasnani

FEATURING: Muizz’Azmi Haji Hasnani ARTICLE BY: Elizabeth Sim PHOTOGRAPHY: VictoryShooter

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+Life Inspired

AARON GOH — BRINGING OUT

THE HERO IN YOU 34 PLUS Dec–Jan 2016

D

ecember is said to be a month of giving. This is the month when most people experience more joy and exuberance. A time when we give love, joy and appreciation to others. These are some of life’s most precious gifts and they don’t cost a thing. For some, true giving comes from the same place inside you as your deepest happiness. They are inexplicably intertwined. A special kind of giving takes the form of small, personal acts of kindness. Very often, it is not material things or money that people need. It’s the things that can’t be seen by the naked eye, such as a kind word, advice or reassurance, genuine compliments or a smile. Brian Tracy, Chairman and CEO of Brian Tracy International, a company specializing in the training and development of individuals and organizations quoted “Love only grows by sharing. You can only have more for yourself by giving it away to others” in one of his inspirational talks about giving. Charity is the most well-known form of giving.

Like most of us, I would’ve guessed, from time to time, whenever you’ve given to any kind of charity you may have felt a slight queasy feeling. Questions such as “Is the charity well run? Will my donation cause any good? Is this the most effective way I can help a cause that I care about?” probably arise. When we extend help, or when we give, doubt should not be felt. Personally, I believe that a life of kindness and gratitude is tremendously powerful. And when applied to the charitable efforts of making the world a better place, from where you are, what you have and who you are, the results are often extraordinary.

A heroic act of valor. This gentleman, an unexpected treasure from The Land of Unexpected Treasures exemplifies a global view from a small peaceful country called Brunei, which houses a population of not more than 600,000 people, sharing and helping others and making a difference in their daily lives through the amazing network of non-profit organizations he religiously supports.

Although initially reluctant to talk about himself, we were delighted to be given a chance to share a table with him for some friendly and light hearted conversation. It was through this interview that we discovered a true dreamer and a visionary who aspires to have people be a part of his dreams and give them hope for the future.

At a young and eligible age as yourself now, you’re the sole owner and founder of Armtrix Enterprise, one of the most well-known and established businesses in Brunei, mind sharing with us how it all began?

“Right after uni (University of Brunei Darussalam) and I was about 20-ish. Armtrix has been around since 2001, I remember that I started off all on my own, merchandising souvenirs for various events. My family and some good friends were supportive during those times and even now but I challenged myself not to take extended

Life Inspired+ help from them. I strongly believe that the one thing that matters is personal effort. You have to work hard, stay focused and be passionate as well. And it will all continue as a cycle. You will be need the support of good people, true enough, but the fruit of your hard work is the sweetest and all you have to do is have faith that you can do it!”

We must say, you have really contributed to Brunei’s different communities (men, women, youth, those with special needs, etc.) to the best of your ability in a charitable manner. When did you start getting involved with charity work and what had inspired you in the past or inspires you presently?

It started when my mom and my aunt found a ten year old kid that was suffering from *Muscular Dystrophy, and held a meeting at home with our other relatives.

We went around looking for a solution and that’s when Pusat Ehsan (a non-government charity organization dedicated to provide rehabilitation, education and training programs for individuals with special needs) extended a helping hand. When I was a kid, i just wanted to be a professional swimmer since it was my passion. Haha! I really never thought I would be so involved with charity work, but this I must say really served as an eye opener to me as to how blessed I am and it has touched my heart. I mean, there are a lot of people who have nothing to eat, no shelter, no proper education and/or are suffering from illnesses. We don’t have to be grand when giving; don’t underestimate what giving your time and just being a vessel means to those less fortunate. When you give in whatever form or means you can, the feeling is very rewarding.

So, up till now, I hold on to that feeling and that’s what has kept me doing what I love to do to the best of my ability. And I wish to do it in the next few coming chapters of my life!

A disease marked by progressive weakness and loss of muscle mass that causes difficulty in moving, muscle pain and stiffness and causes learning disabilities. It is mostly incurred by boys.

That’s a heartwarming story, Aaron. Thank you for sharing with us such a memorable and life changing experience. Let’s proceed with the “lighter” side of things — your current pride and joy, HEROES. Can you tell us what HEROES is about?

Unofficially, it was established in 2012 and formally registered early this year. I was overwhelmed with joy and delight when the younger generation started approaching us and willfully pledged themselves as volunteers! So honestly speaking, Heroes has a broad meaning for me. Its vision and mission otherwise might be understated but it is basically a gathering of ordinary people doing extraordinary things for other people — especially those who are in need. You don’t have to posses supernatural powers to be a hero.

When you lift people up, embody generosity in spirit and selflessness. Heroes give back as much as possible and help other people. A hero is someone who really and deeply cares and acts upon it, may it be in the smallest unrecognized ways.

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Dec–Jan 2016

+Life Inspired ACCOMPLISHMENTS: (Source: Aaron Goh)

©© January 2015 — Century Run (Event Manager and Race Director)

©© June 2012 — Pusat Ehsan The Run (Vice Chairperson)

©© January 2015 — Charity Run for GAZA (Event Consultant)

©© October 2012 — Larian Bandar (Co Organizer)

©© March 2015 — Earth Hour Glow Run (Organizer)

©© June 2013 — Pusat Ehsan The Run (Vice Chairperson)

©© May 2015 — Scot Run (Event Manager)

©© October 2013 — JKR Reach (Event Organizer and Race Director)

©© May 2015 — Fitness Zone’s She Runs (Event Manager)

©© March 2014 — Larian Amal Tongkat Puteh (Co Organizer) ©© June 2014 — Pusat Ehsan The Run (Timing System Provider) ©© August 2014 — Chasing Sun Ultra Marathon (Shirt/bib/ medal provider) ©© September 2014 — UBD Green Run (Event Organizer and Race Director) ©© October 2014 — Royal Brunei The Great Race (Event Organizer and Race Director) You’re a very busy and hands-on person, what do you do when you have time to relax?

Ever since I was ten years old, I have been into fitness. Unlike other kids, my childhood routine consisted of school — swimming training — home. The surprising thing is that I had asthma growing up. Swimming actually helped me overcome asthma.

I started swimming and training when i was ten years old and continued to do so until the age of eighteen.

I joined different competitions locally and abroad. It was an honour to be a part of The National Swimming Team back in the day. “Come to think of it, I kinda actually miss those days.”

These days, I actually make time to work out and go to the gym. I am not as active as I was before and I have noticed that the loss of physical health has lessened productivity at work. Every business has its ups and downs and when I reached that bottom line, I almost lost the motivation to do the things that makes my business successful. I have worked closely with Fitness Zone Brunei at almost every event I have organized.

So I see to it that I, myself, practice

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©© June 2015 — Run with Colours (Event Manager) ©© June 2015 — Run for Nepal (Organizer) ©© August 2015 — Museums Race Brunei (Event Manager) ©© September 2015 — Justice League Heroes Run 2015 (Organizer) ©© November 2015 — WBC Charity Run (Event Manager) ©© November 2015 — Ikhlas Run with Colours (Event Manager) being fit. Ever since, I’ve learned firsthand that excellence in one area of my life promotes excellence in all other areas of my life. Exercise is the easiest area of my life that I have control over. Either I get it in or I don’t.

Either I have time, or I will make time.

When I do, it lifts up all other areas of my life, including my business. *Wow, that’s a motivating fitness insight. Can you name three sports or physical activities you fancy the most?.

Swimming — It’s my first love. Tae Kwon Do (Korean Martial Arts) — It’s basically for self defense.

Also, I feel Bruce Lee-ish when I do it. Like feel powerful. Haha!.

Dancing — I may appear really tough on the outside but whenever I hear a good beat and if I am in the mood, I start grooving! *So, it seems you’re really a Fitness Person. Going back to your charitable deeds, is this why you chose running as a means to fundraise?

Hhhmm, it is mainly to gather people, to get them excited and engaged in my cause and also, to promote fitness.

As a result, funds come. But I’m not

focusing on the money, what I am currently focusing on is engaging and exciting them. So really, what a good fundraiser needs to do in my point of view is to be an expert in engaging and exciting a constituency of potential and current donors. Also, for me, since I have regular volunteers, gatherings like these help them (volunteers) to build their confidence and people skills that can help them in along the way. *Having mentioned that, which event that you have taken part in has been the most meaningful for you and why would you say so?

I guess it would be the Justice League Run Brunei in September 2015. As to why, because it’s about heroes. It’s meaningful because the runners were able to “feel” heroic wearing super hero costumes that they think best represent their personality. As I have mentioned before, HEROES is about the ordinary everyday people that dare to stand up in our community by supporting charities and causes close to their heart, to create a new generation that aims to have better outcomes out of scarcity.

We are just curious, this is quite irrelevant, you look very tough on the outside, but what are you most afraid of?

Reptiles. Hahaha!

Have you any message for our readers, especially the younger generation of Brunei?

You have to be human and feel to be human. With that being said, you will stumble in your journey to whatever path you will choose to take but the most important thing is to believe in yourself, because it’s all you have until the end. And the most powerful thing is believing you can do it and doing something about it to the best of your ability! The best day of your existence is the one on which you decide that the life you live is your own. No excuses or apologies. It’s an amazing journey and you alone are responsible for the quality of it. We need to be the heroes of our own lives!

FEATURING: Aaron Goh ARTICLE BY: helley Busque PHOTOGRAPHER: Jerome Wong

Life Inspired+

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Parkour, my life

+Life Inspired

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Life Inspired+

T

hey see high towers and tall buildings as an enticing climb. They fear heights as only as much as their minds will allow them. They seek danger and excitement jumping through obstacles that only stuntmen in movies would and they love Parkour.

Once deemed unacceptable by society, Parkour has gained quite a following in Brunei today. Plus speaks to a young man who uses his love for Parkour to help others overcome their many fears while practicing the sport and has a bigger intention to educate others on the proper techniques while continuing his own development and training. He is also only 20 years old.

Assuming that we have zero knowledge about Parkour, can you share with us what Parkour is?

Parkour has been loosely defined as an art where you can pass through any obstacle from point A to point B efficiently using only the abilities of the human body. It started in France and its founder is a man named David Belle. His father was a renowned rescuer and military firefighter in Paris and he trained his son David various moves and techniques used in the military for rescue missions. David Belle later used what he was taught and turned it into a sport.

Tell me about the type of training and education you need to perform Parkour.

Parkour focuses on physicality and mentality when it comes to height and how you conquer your fear.

Basically, you need to be trained properly in terms of knowing how to move your body and overcoming physical obstacles but you also said it’s a mental challenge. Can you elaborate on that?

Parkour is an extreme sport. It involves jumping from one building to another, so you really need to have the guts to do so.

So jumping from building A to building B. Is that what Parkour is all about?

Not really. Some have defined it as being the most efficient way of getting away from a potential life-threatening event, like running away from a thief or a robbery. One of my students shared that he was almost robbed early this year by a stranger in the UK. But Parkour may have saved his life in that instance.

How so?

Basically he ran and climbed a wall to escape his attacker.

So he’s Spider-Man? In that instance, yes!

Personally why did you get into Parkour?

I have loved running and jumping around ever since I was a child and it drove my mum so mad that she had to ask me to stop running and jumping around so excessively. I think it was also when I watched a movie called “Yamakasi” — there was an element of Parkour in it so when I saw that in action I said to myself, “Whoa! That’s it! That’s what I want to do”.

What kind of obstacles did you face in school?

Well, we jumped from the 1st floor to the ground floor.

Did the teachers find out?

Yes they did, haha. At first they couldn’t accept it and called it illegal but after I graduated they invited me back to do a Parkour Performance in 2013.

How do you prepare? Do you attend any particular programs?

I found a group called Brunei Parkour on Facebook run by Shafique Hussain. He’s the official founder and I’ve been training with them ever since. Today I’m handling Parkour.

What do you mean by handling?

I teach Parkour in ITB, UBD, Polytechnic, IGS, SMB and Maktab Teknik SSR. I’ve been teaching Parkour in Brunei as part of some schools’ core curriculum activity for 5 years now.

That means you started when you were only 15 years old?

Yes, haha.

What’s your view on Brunei’s attitude towards Parkour?

Back in 2009 they saw Parkour as a bad influence.

Today it’s more accepted. I was even invited back to my high school to do a Parkour performance at one point, so that in itself says a lot.

Who or what changed the perspectives here? Would you believe it was the birth of groups like Parkour Brunei and their ongoing activities or do you believe people just became more open to the idea?

I say it’s both. But it is also because people are more exposed to it from watching movies where stuntmen use Parkour as part of their routine. It also helps when celebrities like Taylor Lautner use Parkour in their movies. There are other movies like “District B13” as well where Parkour is highlighted.

How often do you train?

When I first started, it was everyday. When I joined classes, my trainer advised me to do it 3–4 times a week because we need to respect our body. If it gets tired we are unable to function normally and perform properly. We may also get injured if we are not careful. Parkour is not only about disciplining our bodies but it teaches us about respect.

Respect for the environment, people and most importantly, our own body.

How does it teach you to respect the environment and/or the people?

Parkour is nothing without the physical obstacles around us i.e. buildings, trees etc. When one does Parkour, one needs to check if the structure or obstacle is safe in the first place.

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+Life Inspired What goes into your mind when you see a building, a tower or just any obstacle?

Simple. I must do it, haha.

Has there ever been a time where an obstacle was too difficult for you?

Yes. But we have to find our own solutions to overcome it. If we stop halfway, we won’t feel satisfied. We all have different views of freedom. The feeling of freedom, actually. For us, our freedom is to be able to climb any building or tower or go through any obstacles we see. Ultimately, so we conquer our fears and are successful in doing what we love.

Have you ever suffered any injuries?

That is quite normal for us actually. The worst injury I’ve had was the time when I broke my heel when I jumped 20 feet down, missing the mattress and landing on concrete. It took me 6 months to recover.

40 PLUS Dec–Jan 2016

Takaful Pembantu Rumah Peribadi Personal Home Assistant Takaful Sayangi mereka yang memeduli awda Care for the person who cares for you

+Life Inspired That must have been torture for you to not be able to do Parkour for that long. So what did you do during your recovery period?

Well I did calisthenics training instead, focusing more on upper body workouts.

Can you enlighten us on what happens during a Parkour training session?

In any sport, stretching and warming up is crucial so that’s the first thing we do. Our warm ups include activities like the monkey walk, which is a mandatory warm up technique in my class. We also work on strength training on our legs as jumping from point A to point B is fundamental in Parkour.

We do precision footwork to build the strength required for jumping and how to land safely so we teach techniques on how to do so to reduce impact on the knees. And to be honest my knees are already expired. Yes, I know I’m only 20, haha.

When it comes to climbing walls you need good strong upper body strength. We provide exercises and activities to achieve this and also advise our students to learn calisthenics as well in order to gain upper body strength.

We also work on the mental side of Parkour i.e. conquering your fears. We basically have different levels or phases to help our students achieve this. For example, the first level would be to jump from one mattress to another mattress. At the next level you will attempt the vaulting table or any obstacle that we prepare for you.

Do you go through any form of certification?

I recently completed a level one certification program held in Seoul, Korea early this year. In order for me to be a properly certified teacher, I am required to complete two levels. Level one focuses more on theories and this allows me to assist another teacher while instructing. Level two focuses more

42 PLUS Dec–Jan 2016

on the physical and practical aspects of Parkour. This means once I complete level two, I can officially start my own classes and charge for them too. I’m planning to complete my level two shortly. There are more levels to go through should one be interested to do more with Parkour, but to be able to teach, your goal is to complete level one and two respectively.

What are some of your shortterm or long-term goals?

I would like to open a Parkour gym one day, specifically to train others to be skilled Parkour practitioners. I also plan to continue my own development and training so I can be a form of motivation to my students to take up level one.

Can you share with us some of the competitions you’ve participated in?

Can I just mention that we are not really into competing; we focus more on performing and sharing our skills with others.

Personally, I’m passionate about educating others on the proper methods of Parkour, so I join competitions to develop my skills for that purpose. With that in mind, I joined my first BARAGE Calisthenics competition back in 2013 during my school days and won first place. That was an encouraging experience for me. My first Parkour competition was a Ninja warrior competition in 2012 in Malaysia and I was the youngest participant to complete the course. The last competition was another Ninja warrior event held in Selangor last year where my buddy and I competed and won fourth place out of 11 countries.

Any upcoming events we should know about?

We are waiting for the next Ninja Warrior competition so that’s something to look forward to. We will also be performing and doing a couple of demonstrations at the DST Carnival that’s coming up.

FEATURING: Ak Md Nur’Nazirul Mubin Bin Pg Roslan (Ben) ARTICLE BY: Elizabeth Sim PHOTOGRAPHER: Jerome Wong

Life Inspired+ Who’s your role model?

I have a few role models. David Belle, the founder himself. Pasha from Russia, whom I had the pleasure of meeting in person this year at a Parkour Lion City gathering in Singapore. I was really excited to meet him for sure! Other role models include Jackie Chan and Tom Cruise.

Does your family support you doing Parkour?

Well, my mum tried stopping when I started but I told her that I couldn’t because Parkour is in me and it’s my life. So eventually she had to accept it. I am thankful for friends like the founder of Brunei Parkour, Shafique Hussain, for supporting me and my other friends as well for encouraging to train hard. *Disclaimer, This article contains photo shoot and performance done by trained professionals. Readers are advised not to perform any stuns or actions as shown in this article.

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+Life Inspired

YOU WILL NOT GET WHAT YOU WANT IF YOU DON’T FORCE YOURSELF WITH ASARI ABDUL RASHID,

A

sari Abdul Rashid is no ordinary athlete and neither is his story of determination, failure as a means of motivation and his love for sports. A diagnosis of epilepsy in 2006 left him on the brink of depression as he struggled to redefine his identity and purpose in life. Plus chats with this inspiring individual as he shares with us how he changed his perspective, his opinion on how failure is the only key to success in his life and how the letter “L” motivates him to complete his runs.

Please introduce yourself to our readers.

My name is Asari Abdul Rashid.

I am a husband, fourth out of 5 siblings, a PhD student at Newcastle University, a triathlete, a marathoner, an ultra-marathoner, a lecturer and someone with epilepsy.

It’s definitely a pleasure to meet you Asari. We will get to your story on epilepsy in a while but first can you tell us what your passions in life are?

I’m passionate about sports, helping people reach their

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educational goals and making my family proud of me.

On your Instagram account you mention “epilepsy” in your profile. Can you tell us about your relationship with it?

I was diagnosed with epilepsy with a tendency of having epileptic seizures in 2006. The hardest realization for me was losing my independence.

But most of all, I suffered fear and anxiety of not knowing when my next seizure would happen.

Lets talk about your Ironman journey. Who and what got you started on your Ironman journey?

I’ve always been active in sports since my school days. I even represented my school and various local clubs in football tournaments and was also an avid hockey player.

Then I was diagnosed with epilepsy in 2006 and was told to reduce my involvement with contact sports.

One day I watched a documentary about Scott Rigsby, a double amputee who completed an Ironman competition. This is where athletes push their bodies to the

Life Inspired+

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+Life Inspired

limit during a 2.4 mile swim, a 112 mile bike ride, and a 26.2 mile marathon.

What inspired me the most was the fact that the people participating were not only professional athletes but also those with physical challenges. There were people with amputated legs and some were fighting cancer or dealing with various heart conditions and so many more examples.

then an endurance ride on Saturdays and a long run on Sundays.

I also have local athletes in Brunei who inspired me to do triathlons. People like Ahmad Fathi Junaidi, Zaeidi Beruddin and Allahyarham Ismail Samid.

I have completed a few triathlons; two Ironman 70.3 events in Singapore in 2012 and recently an Ironman 70.3 in Switzerland at Rappersil-Jona in June 2015.

Normally in the first 12 weeks leading to my event I will consume food rich in carbs but towards the last 3 weeks I tend to eat smaller but more frequent meals. It is important to eliminate calorically dense and nutrient-deficient pre-packaged processed foods and have more vegetables. Of course you may also want to cut out anything that’s high in sugar! Ultimately, proper sleep and quality nutrition during this phase is key to feeling fit for the race.

How do you prepare for your events?

A week before a race I normally eat more carbs like rice, pizza or pasta.

It is never easy to train for an Ironman competition, especially if you have a hectic schedule. So it’s definitely about dedication. For me, I do an early morning swim on Mondays and Wednesdays. Tuesdays and Thursdays I do running interval sessions with my running club. I’m on a bicycle turbo trainer after work on Wednesdays,

Among all the events you have participated in, which ones are the most memorable to you and why?

So how many Ironman competitions have you completed?

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Do you have any specific dietary plans when you are preparing for Ironman events?

I don’t have a dietary plan but I can tell you my post recovery meals include protein, iron supplements and glucosamine for my knees.

I would say the first time completing a certain type of event is the most memorable. My 1st triathlon, 1st Ironman, 1st marathon and my 1st ultra-marathon. These first-time

events gave me valuable lessons on how to prepare for the next one. But the one that’s really close to my heart was the Polar Circle Marathon in the Arctic Circle, Greenland.

What are the one or two things you always carry with you when you run and can’t live without?

It would have to be a photo of my wife and myself. I attach it to the back of my race number and also wear the Brunei flag on my vest!

Have you ever sustained any injuries that impacted on your ability to run?

There were two events that I didn’t complete, a 10km race due to hamstring problems and a 5km race where I twisted my ankle during the run.

Was there a time when you were unable to complete a run/race?

I was supposed to compete and complete my full Ironman Barcelona 140.6 but I didn’t. I still feel frustrated when I think about it because I trained hard for a number of years for it — 4 years in fact. I had been focusing on building my running and swimming techniques and my strength on the bike for about 4 years just in order to feel ready to attempt the Ironman in Barcelona.

+Life Inspired

Sometimes the unexpected can happen which can be quite testing. I had a bad accident while training on my bike that left me with a broken clavicle 9 weeks prior to the event. I was told that it would take 3 weeks for me to be able to move my arm again, another 3 weeks for the bone to heal and yet another 3 weeks to get full strength in my arm back. I was devastated, as I had to make a tough decision to pull out of Ironman in Barcelona. What made it even more heartbreaking for me was the fact that Ironman Barcelona was supposed to be a personal charity project of mine to raise awareness for BIBD ALAF, a wonderful charity for the underprivileged children. So missing it was undeniably frustrating.

reviewing what you did. I never knew how to swim before; I could not even swim 25m across the swimming pool.

Now I can swim for miles. Nobody is perfect. Nobody knows only success and nothing else. “Trying again” is the way to be successful.

There is a quote that goes “If at first you don’t succeed, try and try again.” What does this quote mean to you?

My family are definitely the most important group of people in my life.

I was a thrill seeker growing up and was someone who was always out to try something extreme. My family is used to see me doing all sorts of extreme sports and still support me in their own ways. They have a huge impact on me because they have sort of created the foundation that has made me into who I am today.

First of all, I believe that failure is a good lesson for people to learn how to succeed. I love a Brunei Malay quote saying “Na majal na lurih”, or in English, “You will not get what you want if you don’t force yourself”. In my view, failure is our teacher. Failure means you probably did something wrong.

You can examine and figure out the reason why you did not succeed by

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Who is your role model?

The role model in my life is my dad. In the sports world, it would have to be Chrissie Wellington; 4 times Ironman world champion, undefeated in any Ironman distance and Craig Alexander; 3 times Ironman World Champion. I love them because of their calm personalities.

How does your family play an important part in what you do?

There is a story that I like to share with others; when I’m in important races, whether it is running, cycling or

triathlons, I will always picture my wife’s face in my mind giving me the ‘L’ sign using her finger which means ‘Loser’ in a funny way. It’s her sarcastic way of telling me that I’m a loser if I don’t complete a big race. That’s the reason why I have hardly failed to complete a race. Strange enough, her tough love motivates me to keep going.

What’s your next upcoming event?

I have a Paris Marathon in April 2016 and hopefully another Ironman Austria 70.3 in May 2016. As I’m working towards the end of my PhD next year, I would like to spend more time working on my thesis.

My full Ironman experience will not end here though, hopefully I will be competing the full event in 2017.

There’s a quote I would like to share here — “Ironman has always been about finishing what you have started. About being able to do what you have set out to do. Maybe not as fast as the person in front of you, but certainly faster than the person that never started” by John Collins, Founder of The Ironman Triathlon.

FEATURING: Asari Abdul Rashid ARTICLE BY: Elizabeth Sim

+Event

DJ

Park Amphitheater. It is a platform for DJs to showcase their talents in such a creative profession in Brunei.

There are two categories in the DJ Mix Competition — The Open Class and Rookie Class.

There were nine participants in The Open Class and seven in the Rookie Class.

MIX COMPETITION This year, the DJ Mix Competition 2015 was organized by Jerudong Park Country Club and Leiley’s Production House, a local event management company. A series of DJ Audition was put together at Brunei Brand sound system; the “BlackTech” showroom. Only quality DJs were selected to compete amongst other DJs in Brunei Darussalam to gain the title of the ultimate DJ. The DJ Mix Competition spanned three days, from the 4th of December to the 6th of December at the Jerudong

MAIN ORGANIZER VENUE AND SOUND

CO-ORGANIZER

50 PLUS Dec–Jan 2016

OPEN CLASS CATEGORY ©© The Champion — DJ Amad ©© The Second Runner Up — DJ Jimmy Roll ©© The Third Runner Up — DJ Fiiz the Shiiz

ROOKIES CLASS CATEGORY ©© The Champion — DJ Jakey

OFFICIAL SOUND

OFFICIAL VIDEO AND PHOTOGRAPHY

OFFICIAL MAGAZINE PARTNER

AUDITION AT BLACKTECH CO

Event+

CHAMPION OPEN DJ AMAD

CHAMPION ROOKIE DJ JAKEY DJ LEILEY AND TOH YUNG LIM

PRIZE GIVING

DJ BROWNKY

THE JUDGES DURING THE ELIMINATION ROUNDS

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+Event

52 PLUS Dec–Jan 2016

Photo: Jerome Wong

Event+

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turn back to shahbandar

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VICTORY TRAIL CHALLENGE PART 3

22 NOVEMBER 2015

Part 3 . 30KM

Agro Technology Pa r k B r u n e i

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Race Details

Venue : Bukit Shahbandar Date : 22 November 2015 Total Distance : 30KM (Indicative) Total Ascent : 1400m Athletes bib collections : 5.30am - 6.00am Flag off : 6.30 am Time limit : 6 hours

Mandatory Gear Mobile phone At least 1 litres of water Whistle

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Note: There will be random gear checks throughout the event and if you are missing any one of the mandatory items you will not be allowed to continue until the item can be replaced.

You will also receive a time penalty. Furthermore, there will be a check at the final check - point that the runners are still carrying Gear. Runners without the necessary Gear will be disqualified.

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Checkpoints CP1 CP5 CP7 CP8 CP10 CP11 CP12

Cut off 3hrs (9.30am)

5

P5

P6

Cut off 4hrs 30mins (11.00am)

P4

P7

10KM (Indicative) Total accent 800M Cut off time : 3hrs (9.30am)

P8

4

7

bukit shahbandar

20KM (Indicative) Total accent 510M

P3

P9

CP12 - Cut off time : 4hrs 30mins (11.00am) NO ENTRY

4

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Invisible Checkpoints (Only for Map)

Pondok

Toilet

Fresh Coconut Station

3

P2

menara

P1

1 Emergency contacts Muizz Hasnani 8651032 POLICE 993 AMBULANCE 991 FIRE BRIGADE 995

playground

2

start finish

Jerudong sub station

8 9

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y hig hwa - tu tong Mu ara