Plus+ 3rd Anniversary Issue

July–August 2017

Anirvan

Work, Family, Passion

7

International Competitions

that you can take part in

Rizan

Nature & Passion

& more stories of competitive athletes!

3

RD

ANNIVERSARY ISSUE

3 ways

competitive sports can empower you

NINA PLUS+ EXCLUSIVE INTERVIEW:

JUNA STARTED FROM THE BOTTOM

EDITION

THE NATIONAL CHAMPION IN BRAZILLIAN JIU-JITSU

USD $3.99 GBP £3.49 BND $5.00 BRUNEI

Ez Anuar

22

JULY–AUGUST 2017

NINA JUNA:

“STARTED FROM THE BOTTOM, NOW SHE’S HERE”

18 2 PLUS July–August 2017

31

Content+

26

34

+Fitness 6 Keep Yourself Hydrated throughout A Work-Out 10 3 Ways Competitive Sports Can Empower You

+Event 12 7 International Events That You Could Try! 42 #TheLoveFromAMother

+Life Inspired

36

18 Anirvan: "Taking Charge of Life" 20 Stephanie Liew 22 Nina Juna: “Started from The Bottom, Now She’s Here” 26 Ez Anuar Representing Brunei with pride 31 Rizan: “The Love For Nature” 34 Nashrul Abu Bakar 36 Jonathan Ooi 38 Alexandra da Silva July–August 2017

PLUS 3

+Publisher Info

Dear readers, W

e are proud and excited to present to you this issue, which has a strong focus on competitive sports and international competitions. Being a small country with a small population, it is daunting to even consider participating in competitions on an international level but we hope that in this issue, you discover that we all have what it takes, as long as we work hard and put our minds to it. Competitive sports can also empower you in many ways, as you shall see.

We had the pleasure of speaking with some truly inspirational athletes for this issue. Stephanie Liew, a trainer at Hybrid Movement, tells us that we never know until we try and Nina Juna who started at the bottom but learnt to trust herself and her training to get her to where she is today is featured on our cover.

Jonathan Ooi, the man who has tried

his hand at almost every sport and who has competed internationally for a lot of them!

Furthermore, Anirvan tells us about his love of cycling and how he is the boss of his own life. Rizan, the founder of The Beach Bunch who shares with us his love for nature and subsequently, trail running and 21-year-old Nashrul Abu Bakar, a CrossFit Level 1 certified trainer who highlights the rewards of competing internationally. Last but not least, we also had a chat with EZ Anuar about how he got into Brazilian Jiu-Jitsu, his BJJ gym and BJJ in Brunei.

Don’t forget you can follow us for the latest updates @PlusBrunei on Facebook and Instagram, where we post behind the scenes pics and sneak peeks of upcoming features.

Many thanks and happy reading, The Plus Team

+Supported by: Ministry of Health (Brunei Darussalam) Ministry of Culture, Youth and Sports (Brunei Darussalam) Health Promotion Centre (Brunei Darussalam) Fitness Zone Progresif Cellular Sdn Bhd

+Publisher information Nexploit Services Lot 4169, Kg Serambangun, Tutong TA 2541 Brunei Darussalam

+Have a story to share?

Email it to  plusbrunei@gmail.com

+For business inquiries and distribution Email it to  plusbrunei@gmail.com

+Publisher Nexploit Services

Oleh Melnyk John M. Rey

+Editor-At-Large Plus Team

+Photographer Azree Hakim HMS

+Writer Manisha Dhalani Liyana Sidek Jason Rumpun +Proof Reader Monica Lim +Marketing and Digital Content Nursadiqin Misir +Graphic Designer Anna Thien

+Featuring Alexandra da Silva Ez Anuar Nina Juna Rizan Stephanie Liew Jonathan Ooi +Logistic Hafiz Haji Sulaiman Baaqi Hisab

All rights reserved.

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 July–August 2017

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+Fitness

KEEP YOURSELF HYDRATED THROUGHOUT A WORK-OUT W

hen you exercise, you burn a lot of energy and you sweat — causing you to exhaust your supply of vital bodily fluids.

Which is why it’s important to drink water and hydrate yourself before, during and after exercise. It helps nourish you and fueling your body with liquids will help you conquer fatigue and improve your endurance.

The amount of water you need to consume for your exercise routines is highly dependable on variables such as your gender, age, and even the type of exercise you are engaging in. A lot of research online will provide you with the right guide for your fluid intake.

How important is the water intake throughout your workout?

Extremely.

Having the right amount of fluids will protect your body’s vital organs, regulate your body temperature (so you don’t suffer from issues caused by dehydration) and helps to manage your digestive system.

HOW TO KNOW IF YOU’RE DEHYDRATED You encounter signs such as dryness of your mouth, clammy skin, elevated heart rate, nausea, headache, dizziness, and shortness of breath. Your body feels extremely fatigued and sluggish — that feeling where you lack the energy to move even an inch, let alone exercise. On top of that, your body may experiences cramps, dizziness and

6 PLUS July–August 2017

fatigue more so than normal when you are dehydrated.

You want to avoid these symptoms at all cost as dehydration can lead to severe issues such as heat exhaustion or breakdown of your skeletal muscles.

WHAT HELPS YOU STAY HYDRATED DRINK UP Start early. Drink at least half a liter of water about 2 hours before your workout. Later, take sips of fluids during your workout to stay hydrated, and then drink more water once you’re done exercising to replenish the fluids you’ve lost.

Be careful not to overhydrate.

But what is the best source of fluids? Plain water will do just fine, but some experts will encourage you to consider sports drinks.

Sports drinks can help to re-energise the body but ensure to go for the ones that aren’t too high sugar content. If you’re not a fan of sports drink, coconut water is a great substitute.

Chocolate milk is another way to go for a post-workout drink.

Countless research have shown that a glass of low-fat chocolate milk contains protein that helps build muscles, on top of the muchneeded carbs, sodium and calcium to help replenish your bodily needs and keep you in overall great physical shape as it helps to develop more muscles.

OTHER PRE-WORK TIPS TO CONSIDER 1. Get a pre-work out snack.

Nothing heavy. Consider a banana (high levels of potassium), or munch on fruit that has a high water content.

2. Watch what you wear — even your clothes matter. Wearing breathable clothing depending on the weather is highly important. Imagine wearing a jacket in the heat — you will end up sweating more, which will cause further loss of bodily fluid (which we want to avoid).

WATCH YOURSELF; LEARN AS YOU GO Know your body — the more you sweat, the more you need to drink post-workout. Learn as you go and understand how exercise affects your body. Is your mouth turning dry too often? That’s a tell-tale sign of dehydration, so take sips to stave off thirst and keep dehydration issues at bay. Are you feeling dizzy?

Take a break from your routine or tone down your exercise regime a notch while you rehydrated yourself until you regain your composure.

On top of that, regularly evaluate if the type of routine you’re doing can tolerate a gut full of water (e.g. upside-down exercises will probably be best engaged in without a full stomach so control your liquid intake).

ARTICLE BY: Manisha Dhalani

July–August 2017

PLUS 7

+Fitness

3 WAYS COMPETITIVE SPORTS CAN EMPOWER YOU

I

s going to the gym to workout not something you’re keen on?

Does exercise not motivate you enough to get up and work towards a healthier lifestyle? Have you already lost the weight you need to and are looking for more reasons to continue a workout regime?

Being a health magazine, we clearly advocate the importance

10 PLUS July–August 2017

of regular exercise to all our readers. Having a disciplined workout schedule can give you so many benefits, just as we’ve covered before in previous issues.

To jog your memory, here are just some ways a workout is beneficial: ¬¬ Allows you to feel more confident about yourself inside and out

¬¬ Helps you beat issues like depression, and if needed, weight loss ¬¬ Is a great way to manage stress and help you feel relaxed and focused ¬¬ On a regular basis, helps you regulate other health issues by allowing better breath control and overall better circulation

But we’ve come to the realisation that this doesn’t cut it for many people.

So how does one feel more motivated to stay in the pink of health? What can possibly drive an individual to feel more accomplished yet maintain good overall wellness?

Enter: competitive sports.

What can competitive sports bring to the plate that regular exercise can’t already?

A lot, we say.

CONQUER NEW CHALLENGES You’re done with your weight loss woes. You’ve tackled those problem areas in your body. You’ve tried all the workout regimes — and you’re bored.

Competitive sports, first and foremost, is great for those go-getters who are constantly looking for ways to achieve more in life.

Focusing on one sport and working hard on attaining perfection in that field is one way to go, but to take it to another level and to compete in it is a task not meant for the weak of heart.

Imagine reliving the adrenaline rush of conquering new competitions, challenges and hurdles faced when you go against a competitor.

Don’t make winning itself a goal — achieve more by learning new things and setting targets for you to reach.

Feel the sense of accomplishment like you have never felt before.

BE PART OF A COMMUNITY Did you know that socialising is a great method of stress relief?

While working out at the gym is one way to socialise, you may feel detached if you can’t build a connection with other gym-goers who just want to workout and get out.

Through competitive sports, the camaraderie and community spirit is not only more active but is highly recommended. With good group dynamics, you can not only conquer competitive goals together through accountability, but it can also help you face and cross battles in your personal life such as a loss of a family or friend, and give you the mental support you need.

CONVERT NEGATIVE STRESS TO POSITIVE STRESS While having a better sense of accomplishment and feeling a part of a positive community is great, there are some stressors in life that can impact us in more detrimental ways.

The key with regular exercise is to help convert those negatives into positives.

You’re probably wondering how competitive sports can provide positive stress. After all, upon facing a competition, you will be likely to feel nervous, get sweaty palms and maybe go weak in the knees. But this is actually good for you — as it helps to boost your performance in sports and in reallife situations.

You learn how to control a stressful situation before entering your competitive arena. Your nerves settle down as you take a deep breath and regain focus.

Now apply this in real life — the moment before entering an exam hall, or an interview, or just before giving an important speech.

Works, doesn’t it?

Bear in mind that too much adrenaline rush isn’t good for you either. You need to regulate your competitive streaks, and take breaks once you have accomplished your goals. This way you do not overstress (even too much positive stress is no good) your mind and body.

Considering which competitive sports to take part in? Read the stories in this issue to see what other people are doing and consider your options.

ARTICLE BY: Manisha Dhalani

July–August 2017

PLUS 11

+Event

7 INTERNATIONAL

D

EVENTS THAT YOU COULD TRY!

epending on your specialty, competing outside your comfort zone is one of the best ways to improve yourself and to also test yourself against other amateurs and professionals. Coming from a small country, it almost becomes necessary to participate in overseas competitions if you want to be taken seriously in your sport. Participating

1

in competitions outside also gives you the validation that the effort you have put in is coming to fruition, and it gives you an indication of how much more you need to improve, to reach the elite levels in your chosen sport of choice.

Where are these competitions you might ask? After all it isn’t as simple

STANDARD CHARTERED KL MARATHON

Location: Kuala Lumpur

With a cash prize of over USD15,000, you might wonder why more people aren’t trying to participate in the marathon. Be prepared to compete against some of the best

12 PLUS July–August 2017

as registering for an event and showing up on the day. There are flights and hotels to consider, transport plans, getting to a foreign destination you may not be familiar with, potential traffic issues, and unfamiliar weather and terrain. Here we have listed down some of the places to go to, to test yourself at a sport held outside of Brunei.

however, including professional runners from the African region, famed for their long distance running capabilities. The marathon is in its 9th rendition, and was held in May this year, featuring double Kenyan winners in both the Men’s and Female open categories. Other than the open categories, participants can also choose between the 21km and 10km categories, as you run around the sights and sounds of Kuala Lumpur.

+Event region. This is where a gathering of the best in the region try their luck, to get into the World’s category, usually held in the United States.

Due to the large number of participants from each region, the entire CrossFit season takes approximately 6–9 months to complete, so there are plenty of reasons to keep and stay fit for the entire process.

3

SOFT DARTS WORLD CHAMPIONSHIP

Location: Japan, Taiwan, Malaysia, USA, Hong Kong, France Moving away from the physical sports, the Soft Darts World Championship takes the best soft darts players from around the world in several stage qualifiers, to determine the best soft darts player in the world. Qualifiers occur throughout the year in various locations, and by the time this article goes to print, the Stage 1 and 2 qualifiers held in the USA and France would have already concluded.

2

CROSSFIT REGIONALS

Location: Korea, Australia, USA

Every year, the Reebok Crossfit Open brings together hundreds of thousands of athletes from around the world to compete in affiliated CrossFit boxes (gyms). Yes, that means you don’t even need to travel out of Brunei to attend the qualifiers,

as we have several affiliated boxes around Brunei. Qualifiers are held over a period of a few weeks, and scores are submitted via video link or by an affiliated judge at the local box. There are also scaled down versions of the workouts, so even the uninitiated can have a go at the workouts and benefit from the spirit of togetherness which brings these athletes together. The official CrossFit website even welcomes centenarians, which shows how much you can scale down the workouts to an achievable level.

Once you have qualified from Brunei through the online competition, you will need to pack your bags and head to wherever the regional qualifiers are held. Held mostly in Australia and Korea, these are 2 of the destinations previously used for competitions in the Asia-Pacific

14 PLUS July–August 2017

Players from the Asian region will be pleased to know that Stages 3 — 6 will all be held within a short flight away, with Stage 3 in Taiwan, Stage 4 in Japan, Stage 5 in Malaysia and Stage 6 in Hong Kong. Players are required to participate in a preshootout on the day itself in order to qualify for the main draw.

The tournament qualifiers are held for multiple categories, with Category A players the crème of the crop and the ones challenging for the big prizes, to the more casual players in Category C. There are also 2 levels within Category B itself, so there is a wide range of levels and experience to pit yourself against, should you decide to try and make the qualifiers.

+Event

4

SARAWAK ADVENTURE CHALLENGE

Location: Kuching

How does running, mountain biking and cave climbing through mother nature sound to you? If it doesn’t scare you, perhaps you should take up the Sarawak Adventure Challenge (SAC)! Held for the first time this year on the 14th of October, the SAC, takes participants through 55km of trail running, cave climbing, and mountain biking around the beauty of Kuching including through some of its natural rainforests and caves.

Be prepared to run trails that have an elevation of as high as 108 metres however, and cycle through terrains of mud, rivers, and bike your way up 92 metres, as there is no flat track for you to ease your way to the finish line. Rest assured however that you don’t need to be Iron Man for this challenge, as it is a 2-person event, so you can share your pain and glory of crossing the finishing line with a buddy.

5

ULTRA AQUATHLON SINGAPORE 2017

Location: Singapore

If the name isn’t any indication, Ultra Aquathlon is exactly what it says on the leaflet. It is a marathon mixed with an element of swimming, and a bicycle element away from a full on triathlon. Test yourself against both professionals and amateurs, as the event kicks off on the 15th of October at the Causarina Grove in East Coast Park.

If you feel fully competent, choose the Ultra category, as you swim 2.25km and then follow it up with a 21km half marathon. For the faint hearted, there is a newbie category, where you swim a mere 300m, and run only 2km. Be aware however that the newbie category is mixed with the Juniors, so you may be competing against children half your age. Otherwise, opt for the standard category, with a 1.5km swim, followed by a 10.5km run. Once again, if you feel that you could share the workload, join up as a relay duo, and each of you can focus on your individual sport of excellence.

Registration for the event is still open, and you still have time to work on those final strokes in the pool or that burst of speed on the open road.

16 PLUS July–August 2017

7

2017 IFMA WORLD CHAMPIONSHIPS

Location: Canada

The International Federation of Muay Thai Amateurs (IFMA) are holding their World Youth Championships in Bangkok this year. Do not let the tag of amateurs fool you, as these are trained fighters that have years of experience under their belt. However, as they hold the ranks of amateurs, anyone that makes it through the qualifiers are allowed to compete. Knock up enough wins in the qualifiers and you may find yourself against the best the world has to offer.

6

SPARTAN RACE PHILIPPINES

The championships for the adults have already taken place in Belarus in May this year, but that means you have more time to train for the world championship next year, wherever it may be. Are you ready to rumble with the best in the business? Pick up those gloves and protective head gear and find yourself a sparring partner, teacher and commit the time required to polish up those punches and footwork in the ring.

Location: Manila

The Spartan series of races are gaining popularity as health and fitness become a focus of the global population. Both Singapore and Kuala Lumpur have held their own Spartan races and now it is time for the Philippines to get their own. The Spartan races are made up of terrain and military style obstacles, which participants will need to not only get through as fast as they can, but as completely as they can, since non-completion of certain courses will deduct the participant of a few points.

These points are all added up at the end to determine the winner, and should you choose to, winners will also earn entries to the global Spartan race, which will be held in the USA this year. Each participant is expected to complete more than 5km of trail running, while also completing around 20 obstacles, which is the minimum for the “normal” category. Move up the competition level and find yourself with more distance to cover, and even more obstacles to complete, as you put yourself through a physical and mental test of your willpower.

EXTRA:

8

SEA GAMES 2017 Location: Kuala Lumpur

Coming round full circle and heading back towards KL, the SEA Games will be hosted and held by Kuala Lumpur this year. No introduction is required as Bruneians will all remember the glory we had in 1999 as we posted our best ever finish medal tally-wise in the history of the competition finishing with 47 medals, including 4 golds.

Featuring traditional athletics, water sports, combat sports, and team events, the 29th rendition of the SEA Games will also showcase new medal events including winter sports! Both Ice Hockey and figure

skating will make their debut in our tropical regions, as will cricket, a sport largely associated with our one time protectorate Great Britain, but has surprisingly not picked up much popularity until the recent years within South East Asia itself.

6000 athletes are expected to head to Kuala Lumpur for the games starting August 19th, and Bruneian hopefuls would already have to be in tip top condition as the games are coming soon. Can we post better results than the solitary silver and 6 bronzes we achieved in 2015 in Singapore? Let’s all wish our athletes the best and give them our full support and gratitude for representing Brunei with pride.

ARTICLE BY: Jason Rumpun

July–August 2017

PLUS 17

+Life inspired

ANIRVAN: “TAKING

CHARGE OF LIFE” A

nirvan is the CEO of Standard Chartered Bank and no matter how busy he gets, he still has time to juggle other things.

He prioritizes family, environment and passion. One of his passions includes cycling. He has been in different countries such as the Philippines, Sri Lanka and India for work, and this has given him the opportunity explore different sports to feed his growing passion for an active lifestyle.

Along with his wife and two young children, he moved to Brunei and his passion for cycling grew! In his own words, Anirvan believes that “Brunei is a paradise for cycling!”. He shares his story of this passion with us.

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How did you start cycling?

I started cycling in the Philippines.

In the bank that I was working for, there were Ironman and triathlon athletes, and as for myself, I have always been keen on sports. I just needed an alternative that was easy on the joints for my age right now. When I found cycling, I was hooked! I started going for races! I started long distance cycling when I came to Brunei. I think Brunei is a great place for cycling! Whenever you drive to Empire at night, you can see people cycling. In fact, you can see people cycling everywhere and there are many different cycling shops available here.

Cycling has now become a passion for me, mainly because of the roads here! My worry now is, what’ll happen when I leave Brunei? You won’t get this kind of environment in just any other country. Brunei is a country for the outdoors.

So would you say that the environment here drove your passion for cycling?

Definitely the environment! People ask me how I manage to cycle with the traffic. The way I look at it, I compare it with the place where I come from. This is a very disciplined country. I feel very safe.

People are very polite here and they give way to cyclists! So I have never encountered a problem. I cycle around Sg. Akar and it does get busy there, but I cycle there without a problem. No one has honked at me yet! I have cycled from KB to Bandar and Muara to Tutong. I have cycled to most of the places here.

on time. Sometimes, I even cycle to the office. It is also very important for me mentally. If I don’t cycle in the morning, I think I would be grumpy all day! Cycling is my private “me” time.

How did you start joining races and competitions?

There is always time. You just have to find it! I have worked in very busy countries and big cities. I still cycled there. I used to just find my own time and space. It is possible. You will just need to prioritize and find a balance. Work is important but it’s not the entire world.

Sports and family time are also important. On weekends, I have to get up early because my kids are up early. Don’t get me wrong, my afternoon naps are important too because I need the energy to spend time with my kids. It’s how you plan your time. There is always time for anything you want to do.

I am competitive by nature. I am already cycling 4 to 5 times a week, so I might as well compete! What’s the point in just cycling without competing?

At my age, I don’t join races thinking I’m going to win it. It’s good to compete because you’ll get fitter and challenge yourself in the process!

How do you juggle your busy schedule — between work, family time and cycling too?

Firstly, I have a very supportive wife who understands my passion. Fortunately, my wife is also very active. Secondly, the organization I work in is very encouraging.

There are a lot of us who participate in races, and I think balance is very important! The biggest excuse we always hear is “I don’t have time”. I cycle in the mornings and I still arrive at the office

What advice would you give to people who think that they don’t have enough time to keep active?

Will Standard Chartered be organizing a cycling event in the near future?

It isn’t confirmed yet, but there should be The Ride For Sight next year. I have gotten numerous sources of support for this. I think a cycling event would be very beneficial. It would put Brunei on the map.

FEATURING: Anirvan ARTICLE BY: Liyana Sidek PHOTOGRAPHER: Asree

July–August 2017

PLUS 19

STEPHANIE

LIEW 20 PLUS July–August 2017

Life inspired+

T

here’s a saying that goes “You never know, until you try”. You cannot discover your abilities and where they can take you until you step out and try. Stephanie Liew was a National Table Tennis athlete since she was 13. In 2011, she tried something different and was introduced to a new circuit training exercise which led her to discover CrossFit. Walking into a new scene and environment, she could never imagine doing pull ups, let alone Olympic Weightlifting! Fast-forward to today, and Steph is a full-time CrossFit Level 2 certified trainer at Hybrid Movement, with a collection of medals to prove her passion.

If there is one thing you should know about Steph, it’s that she’s competitive by nature. Back in her earlier days in CrossFit, she was always eager to come to classes and learn new skills. The push from her coaches led her to join her first CrossFit Opens, and that was where it all started.

For one of her first ever overseas CrossFit competition in 2013, Steph flew all the way to Korea for the CrossFit Regionals as part of Team GFCF. It was a competition to remember; where weaknesses were exposed on the competition floor, but nothing could dampen one feeling that stood out — the camaraderie. Being on the competition floor with fellow competitors cheering her on pushed Steph to keep going in the competition, and continue moving forward after that and even today.

Steph believes that the Sports of Fitness scene in Brunei is slowly growing, with new faces rising on the competition floor. The rush of adrenaline in a competition is something you’d want to experience, and Steph is looking forward to more.

Stephanie Liew has competed in the following overseas competitions: Table Tennis Competitions: ¬¬ 2008 Represented Brunei at The 2008 Evergrande Real

Estate World Team Table Tennis Championships in Guangzhou, China. ¬¬ 2003 Represented Brunei at the Commonwealth Games (Tabletennis) in Kuala Lumpur, Malaysia. ¬¬ Represented Brunei in the 8 th SEA Junior Tabletennis Championships in Singapore ¬¬ Represented Brunei in SUKMA IX in Sabah ¬¬ 2001 Represented Brunei in the 7 th SEA Junior Tabletennis Championships in Ipoh, Malaysia 2013 ¬¬ CrossFit Regionals athlete with Team GFCF ¬¬ GFCF Battle Royale — Brunei (Rx Category) — 1st Place ¬¬ Sin City Invitationals — Singapore (Rx Category) — 2nd Place 2014 ¬¬ Downtown Throwdown 2 — Hong Kong (Rx Category) — 1st Place ¬¬ GFCF Battle Royale — Brunei (Rx Category) — 2nd Place 2015 ¬¬ 2015 Reebok CrossFit Games Open Fittest In Brunei (Female) ¬¬ X-45 Challenge 2015 — Malaysia (Rx Category) — 2nd Place 2016 ¬¬ Borneo Pangazou 2016 — Malaysia (Rx Category) — 1st Place ¬¬ The Hopper Warrior — Malaysia (Team) — 2nd Place ¬¬ X-45 Challenge 2016 — Malaysia (Rx Category) — 3rd Place 2017 ¬¬ Borneo Pangazou 2017 — Malaysia (Team Category) — 2nd Place ¬¬ (Rx Category) — 2nd Place ARTICLE BY: Liyana Sidek PHOTOS BY: Hakim HMS

July–August 2017

PLUS 21

+Life inspired

NINA JUNA:

“STARTED FROM THE BOTTOM, NOW SHE’S HERE”

F

rom being a hockey player and boot camp athlete, to jumping into the CrossFit scene about 2 years ago, Nina Juna’s name has risen and bloomed in the competitions she enters. If you have ever watched her compete, you’d be surprised to know that she started from zero.

She started in a phase where she questioned and doubted her training and programs. But she knew what she wanted and the only way to get it was to trust.

Along her journey, she learnt to trust her training and more importantly, trust herself.

It’s incredibly easy to give up and stop believing when you don’t see immediate results. But trusting in yourself can gain you so much more. Look where trust brought Nina.

What made you shift from competing in a hockey team to competing as an individual in CrossFit? I personally believe that competing as an individual is interesting.

22 PLUS July–August 2017

As an individual, I can focus on myself. CrossFit competitions can get quite challenging, so I found that focusing on myself as an individual eased the process for me.

Describe your first competition in CrossFit. In 2014, I received a text on Instagram from a friend telling me about a competition, Battle Royale, that was going to happen. I was asked to join but at the time, I had no idea what CrossFit was! All I knew was, it was a fitness competition. I was a hockey player and a boot camp athlete so I figured “Alright, I’ll try it out”. We trained for Battle Royale in about 3 days and jumped straight into the competition. It was the RX team category, and it was my very first competition!

It was tough and it took me by surprise! However, that competition peaked my interest in CrossFit. I started going for classes and learning more about it. At the beginning, my plan was to just try it out for one month, but the challenge

held my interest. I haven’t looked back since.

What was your first competition outside of Brunei?

How was it for you?

After 8 months of doing CrossFit, I joined Pangazou. It was an extremely challenging task because gymnastics skills were tough for me at the time. However, joining a lot of competitions has helped me learn and grow my skills. Weaknesses are revealed in competitions, and that’s where you can always improve.

I was very nervous coming into the competition! My mental strength was not strong because I knew I did not train my mental toughness. As time passed, however, I have learned to focus more on mentality. The most important thing is to focus on your training and yourself. The mistake I made in my first competition was thinking about wanting to chase other people. Now I have learnt to have fun in the competition and do what I can.

July–August 2017

PLUS 23

+Life inspired How would you describe your training for competitions?

Firstly, I always work with progressions. For example, back when I couldn’t get a pull up, I would work on the progressions first. I think I’m very lucky to have people around me who train with me and watch my progressions closely.

I train for 3 days, rest for a day and train again for 2 days. So it is basically training for 6 days in a week with a day of rest in between.

When I first started training for CrossFit, I didn’t believe in the program given to me and I didn’t trust the process very much. Everything was either too heavy, too difficult or just plain impossible. I gave excuses and I complained. But surprisingly, I did them anyway.

The more I did them, the more trust I gained in the program, the process and myself. And I think the most important thing is that the program will work if you do.

I think I have grown tremendously. I train almost everyday and I always set goals. I work for what I want and I always do my best. I think no one can stop you if you have your mind set. If you focus, stop complaining and stop giving excuses, you can get what you want.

What advice would you give to people who want to try CrossFit? I think anyone can just jump straight into a CrossFit class.

There is nothing to be afraid of!

We teach everyone the basics of everything. As long as you know the basics, you can do CrossFit. If you want to join a competition, always focus on your training and yourself. A competition helps you grow by exposing weaknesses you never knew you had. The first step to getting better is being aware of your weaknesses, then working on it.

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FEATURING: Nina Juna ARTICLE BY: Liyana Sidek PHOTOGRAPHER: Asree

+Life inspired

EZ ANUAR REPRESENTING BRUNEI WITH PRIDE

T

he sport of Brazilian Jiu-Jitsu was probably introduced to the minds of many teenage boys in the 90s through video games such as Tekken. Very few of those boys would probably have thought that it is something they’d get to try and experience; after all, it would involve living in Brazil just to train right? The costs of doing that would send any parent into hysteria!

Well, one of those boys growing up did manage to fulfill his Tekken dreams. And he did eventually go to Brazil. But he actually started training right here at our doorstep! Meet EZ Anuar, or just Ez (pronounced E-zee) for short, who first started practicing BJJ in RBRC, after his wife, of all people recommended it to him! He didn’t just stop at practicing, he made it his expertise, and came home to Brunei several times with medals around his neck including a Gold Medal at the recently concluded Siam Cup in Bangkok! We sat down with him in his gym in Kiarong and talked about what his plans are for the sport and how it can develop.

Tell us a bit about yourself, and tell us how you got into Brazilian Jiu-Jitsu Sure! Most people know me as Ez Anuar, and a lot of people actually know me from my time playing rugby. During the offseason, we would usually train outside of rugby and try out physical sports like wrestling and martial arts as rugby was a very physical sport. My

26 PLUS July–August 2017

wife was the one who actually introduced me to a Brazilian Jiu-Jitsu exponent, David, who was a CFBT Teacher from New Zealand, and was practicing it in RBRC. At first I was into it only for the physical benefits, because it was used for rugby purposes. But after a while, especially once I got the feel of the technical grappling I really got hooked on BJJ.

You currently run your own BJJ gym and have your own students. Can you tell us how you came from a casual BJJ exponent to being the owner of a specialized gym?

Once David had commitments to go back home to, I had to find a new place to practice, because I was so hooked on the art that I could not go without it. I initially invested with a partner in a place in Citis Square, which was great, but the place was too small, especially after more students started coming in. We then moved to another shop lot just 2 simpangs down the road from here but the place didn’t feel right either. We finally struck gold when we found this place last year, and we have loved it here ever since.

July–August 2017

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#IAMVICTORYSQUADRON #WEAREVICTORYATHL ETES

#VICTORYSQUADRON NINA JUNA INTERNATIONAL EVENTS: 2015 1st Pengazou KK Malaysia - 2nd Runner Up Individual Female Open 2016 2nd Pengazou KK Malaysia - 1st Runner Up Individual Female Open Hopper Warrior - 1st Runner Up RXteam Manila Throwdown - 12th Place RXteam 2017 Regional Test of Will Malaysia - 1st Runner Up Individual Female Open

#VICTORYSQUADRON HAFIZ INTERNATIONAL EVENTS: 2016 Borneo International Marathon - 2nd Runner Up Male Open 10KM

#VICTORYSQUADRON HANA INTERNATIONAL EVENTS: 2016 Miri Imperial Run - 2nd Runner Up Female Open 10KM

#VICTORYSQUADRON LIZA INTERNATIONAL EVENTS: 2014 Borneo International Marathon - 2nd Runner Up Female Open 10KM

TO VI C R Y SQ

UA D R ON

#IAMVICTORYSQUADRON #WEAREVICTORYATHL ETES

#VICTORYSQUADRON ZAINOR SAM @ AWANG INTERNATIONAL EVENTS: 2011 Borneo International Marathon - 9th Place Male Open 21km 2012 Borneo International Marathon - Champion Male Open 42km 2015 AXA X12 Dark Run - 1st Runner Up Male Open 42km Borneo International Marathon - 4th Place Male Open 21km AXA X3 Challenge - Champion Male Open 21km Canada Hill Trail Challenge - 2nd Runner Up Male Open AXA XTRAIL RANAUTHLON15 - 1st Runner Up Male Open 2016 UNITAR SIDMA CHARITY RUN - 5th Place Male Open 5km KK CITY INTERNATIONAL MARATHON - 4th Place Male Open 21km

#VICTORYSQUADRON VANESSA INTERNATIONAL EVENTS: 2016 Borneo International Marathon - 4th Place Female Open 10km 2017 Miri Marathon - 5th Place Female Open 21km Labuan Chimney Run - 2nd Runner Up Female Open 21km

#VICTORYSQUADRON RAZALI INTERNATIONAL EVENTS: 2014 Mr Seborneo Malaysia - Champion Open Bodybuilding Gym Borneo Malaysia - Champion Open Bodybuilding 2017 Bodybuilding MOSKL Malaysia - Champion Open Bodybuilding

TO VI C R Y SQ

UA D R ON

+Life inspired What type of classes or programs do you teach here other than BJJ? We currently teach BJJ and Muay Thai classes. We also have a ladies boxing class, and run a kids program as well as a mixed martial arts program for the more serious competitors. One of the misconceptions we get is that BJJ isn’t a sport to get fit, as you need quite a high level of athleticism and stamina to be able to last long. The MMA program especially requires the exponent to be well disciplined and committed to the sport and to improve themselves through constant practice and competitions.

Speaking of competitions, you and a group of athletes have actually participated in quite a number of competitions outside of Brunei. We always hear that Bruneians aren’t that athletically talented, but your group has actually proven this theory wrong by bringing back quite a number of medals from the region.

We always try and encourage our students to participate in competitions, because it’s the only way you can test and improve yourself. There will definitely be some who are afraid of competition and that’s also ok, but

The feeling is great! We usually get asked the same questions about where Brunei is, and we give the template geographical answer about being at the tip of Borneo island.

It feels better when they ask me about how big Brazilian Jiu-Jitsu is in Brunei, because they assume its really big here, since we’ve got quite a talented group of athletes, but then are surprised when they find out there’s only a few training gyms here, and it amazes them to think how many more athletes we can come up with if the community was larger.

Does being a self-funded sport make it more difficult for our athletes to compete regionally, since your challenge is not only the competition itself, but the rather boring yet necessary aspects such as flights and accommodation, transport and finding appropriate food?

There have been some occasions where we have received sponsorships, and we are thankful for that.

But one of the great things about being self-funded is that we stay grounded, because we want to make our money’s worth. Coming from a massive team sport such as rugby, where we get taken to fancy places,

BJJ has a notion called the “BJJ Family” and it is something that is practiced at gyms all around the world. You could be on holiday, and easily pop by one of the local gyms to train, and be welcomed with open arms. Our gym has a strong network with gyms in Phuket, and personally I’ve been to gyms around different parts of the world, including getting graded in Brazil, the home of BJJ. Do you think that one day we could have athletes that represent Brunei in this sport that may even compete in MMA sports such as UFC or One FC? Definitely! We already have some up and coming guys who are very talented. However, we definitely need to set our goals a lot higher!

We are constantly using the excuse of coming from a small country to limit ourselves but that’s never been an excuse for other countries that are just as small or smaller in population to compete and win on the world stage. We cannot let our size determine our ambitions, because our ambitions can grow as big as we want them to be.

Where do you see the sport within Brunei in 10 years time?

I definitely see it growing, as gyms are being opened now in other districts. It is picking up very fast in Tutong, and together with the kids program we have, there is definitely an opportunity for us to grow and represent Brunei in a sport other than football or rugby. Brunei can easily be the dominating force of BJJ within our region, because we don’t have the vices of other countries, and won’t be easily distracted.

We have also built the right network of BJJ experts that regularly come over and visit us from Russia, Brazil, Singapore and other countries, and who recognize the good work we have done.

for those who want to improve, there is no better way to test yourself than to compete against athletes from not only other gyms, but from other countries.

How did it feel each time you competed outside and came back to Brunei with a medal, especially in a sport that is not very high profile?

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and when we don’t do well, some people just treat it as a free holiday.

Having to work for the money on our own, we feel we owe it to ourselves to do well, and it keeps everyone focused on the main prize.

What can you say that BJJ has brought to your life, outside of being in competition itself?

Thank you EZ for your time, and we hope that the sport continues to grow with your support and motivation.

FEATURING: Ez Anuar ARTICLE BY: Jason Rumpun PHOTOGRAPHER: Azree

RIZAN: “The Love For Nature”

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ho knew the love for nature could be taken to the next level? At 39 years young, Rizan lives his life actively. His love for nature showed when he started leading an NGO, The Beach Bunch that started in 2009 with an initial mission of keeping our beaches clean.

Rizan ran his first full marathon in 2014 and discovered trail running in 2015, which couldn’t be any more perfect for him! After all, what could be better than keeping active mentally and physically while being one with nature?

July–August 2017

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+Life inspired

Rizan shares his story of his love for trail running and how he appreciates nature.

How did the idea of The Beach Bunch come up?

The idea simply started from not being happy with the condition of the beaches.

They’re just not clean. So a “bunch” of us decided that we should start doing something about it. We got ourselves officially registered as a group and the rest is history!

How did trail running start for you?

I first started running to be healthy. I wanted to keep fit and at the same time, I wanted to enjoy doing it. I started with road running but I found that road running in a marathon tended to get a bit too crowded and competitive.

So I started exploring more options. I tried looking for something that still offered competition, but also included more adventurous options like exploring the jungles and mountains. That led to me discover trail running. Trail running involves exploring nature. You get to go through jungles, hills, mountains, mud and rivers.

There are a lot of obstacles in your way.

What do you love most about trail running?

It’s the feeling of being connected with nature. I love nature. Trail races bring you to places where people do not usually go.

Along the journey, you start to meet a lot of other people — the runners. The racing environment of trail running is also very different from road running. When you trail run, you get the opportunities of going into different villages where you get to experience a country in the eyes of the

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locals. You get to witness how different cultures live their lives in different countries. It makes us appreciate what we have in our daily lives. I can safely say that these kinds of races do make you humble.

What is one unforgettable experience you have had in a competition overseas?

I went to New South Wales, Australia for a competition in 2016. They call it the Blue Mountains and it is the land of the Aboriginals. It was my first 100km race and it was also my first race in cold weather. Australia’s weather is cold and dry. It was different for me because it was an international race. It was much bigger than regional races, therefore it was much more organized and the volunteers were all very nice. The biggest challenge in this particular race was the cold weather. I remember at one point, the weather was below 10 degrees and I was alone for about 2 hours. I felt the loneliness more than usual. It made me think outside my comfort zone. That’s the thing with these kinds of races. It pushes you out of your comfort zone.

It was an experience, for sure.

The mental strength for these races doesn’t happen overnight. You have to train for it. These kinds of races are called Ultra races. You cannot merely train physically for these races. Mental strength is also very important. There is a saying in Ultra races. It goes “For Ultra races, 10% is physical. 90% is mental”.

It is usually up to you and nature when you are in a race. No one will be there to push you to the finish line. You are all you’ve got. A strong mentality is very important here.

How do you deal with the emotional rollercoaster you face throughout a race?

Whenever I start to doubt myself and ask why am I even doing this?I would always remind myself of my goals and push myself to cross the finish line. This is a constant cycle in my head, and I always try to outweigh all the negative thoughts.

Another thing that helps is food and nutrition.

Running for too long in a race will make you crave for food and drinks. You always have to be prepared. Not having enough nutrition can mess your emotions up even more!

How do you prepare yourself for a race?

The first thing is always physical training. This takes months. You cannot just wing it. There is also preparation on the mental side, and it involves studying your route. One of the things that most inexperienced runners do is simply follow the markers. However, what we don’t realize sometimes is that the markings may not be as distinguishable as they are on the roads.

There are common cases where trail runners get lost.

It is important that we study the route and trail to avoid getting lost. It is also beneficial to find out what kind of nutrition is available at each checkpoint. All these things play a big part in your plan.

Getting to the starting line of a race can also be a challenge. Trail races involves a few hours to a few days of travel time. This travel time can affect your mental and physical preparation.

What do you like the most about competing outside of Brunei?

It’s visiting different places and nature. Another thing would also have to be meeting new people and reconnecting with old friends. Seeing different cultures in different countries is also a true eye opener.

I have competed in Malaysia, Philippines, Thailand and Australia. I would say Australia was my most memorable race.

What advice would you give to people who are interested in starting trail running?

You have to like nature. People who go for trail running always have to have a sense of direction. That’s very important! If you ever get lost, you would have to know where you are and how you can turn back.

You can either use a compass, maps, or a watch that has GPS. One thing that would also help is asking the locals in the villages. If it’s your first trail race, don’t get overly ambitious about distance, be realistic about your physical abilities.

ARTICLE BY: Liyana Sidek PHOTOS PROVIDED BY: Rizan

July–August 2017

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+Life inspired

NASHRUL ABU BAKAR 34 PLUS July–August 2017

B

ack when he was in primary school, Nashrul would sneak out to play football after school despite his mom’s protests. After years of doing so, there was really no choice but to just let him play because you can never stop a child’s love for sports!

Growing up, he was never the star of the team and always saw himself as the smallest and ‘scrawny’.

In 2012, he found and joined CrossFit mainly to gain some weight and to just improve his overall posture in the hopes of becoming a better player for the teams he played for. He came across a video of the CrossFit Games where athletes lifted big weights and climbed 15ft ropes for reps. He thought it was the coolest thing ever! And what do you do when you find the coolest thing ever? You sign yourself up for it.

Today, at only 21 years old, Nashrul is a CrossFit Level 1 certified trainer and an athlete at CrossFit 673 Jerudong. But it all started at Reebok CrossFit 673 where he worked his way up to where he is

right now. His first competition outside of Brunei was in Kota Kinabalu for the X45 Challenge in 2014, where he joined a group of athletes to be amongst the first to represent the newly opened box, CrossFit 673 Jerudong. Just like any other athlete, Nashrul has his own ‘competition rituals’ and that includes wearing his favourite shorts on the first day of every competition. An event he did not expect to do well in was the clean & jerk ladder where the last weight to be lifted was 205lbs. He had never considered heavy weights to be his forte, but for that event, he didn’t just do well. He won it — being the only one to make the last lift. Not too shabby for a ‘scrawny’ kid.

He has not looked back since.

Nashrul believes that apart from making you stronger, competitions create stronger bonds between athletes and friends. Competitions also give you a purpose to train and bring out the fire you never knew you had in you.

Nashrul Abu Bakar has competed in following overseas competitions:

2014: Men’s Scaled Division in X45 Challenge by X45 Fitness, held in Kota Kinabalu, Malaysia.

(12th Place) SinCity Invitationals by CrossFit Fire City, held in Singapore. (9th Place) 2015:Team Division in X45 Challenge by X45 Fitness, held in Kota Kinabalu, Malaysia. (18th Place) 2016: Men’s Open Division in X45 Challenge by X45 Fitness, held in Kota Kinbalu, Malaysia. (20th Place) 2016: Team Division in Manila Throwdown Team Edition by CrossFit Manila, held in Manila, Philippines (2nd Place) 2017: Bangkok Throwdown (West Sectionals) by Asia Championship, held at Training Ground BKK, Bangkok, Thailand. (12th Place) ARTICLE BY: Liyana Sidek PHOTOS BY: Adam Hague & Firdaus Aus for Aiman Besar Photography

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+Life inspired

JONATHAN OOI

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J

onathan Ooi is a pro multitasker of TV series and video games. So it’s no wonder that he also jumps from one sport to another like a pro! He grew up as a competitive child. Even calling dibs on the basketball court in school turned into a competition when there were many other kids who wanted it too.

From a very young age, Jon competed about 3 to 4 times a year outside of Brunei. This gave him exposure and experience, but he mainly competed just to skip school.

Every kid’s dream, but a headache for their moms! From basketball, tennis to CrossFit, Jon did it all.

really compares to experience.

Knowledge about the sport you play in is also important to really learn and understand. To love a sport, you have to understand it first and practice it second.

When asked if he will continue competing, he replied “always”, as life itself is already a competition.

Jon believes that fate or chance will not always get us where we want to be. We have to want something bad enough to fight for it.

Jonathan Ooi has competed in the following overseas competitions:

Basketball: ¬¬ Interschool Vietnam 2008 ¬¬ Asean University games 2009 ¬¬ Queensland University of Technology Division 2 season 2009–201 0 Football: ¬¬ Asean University games 2009 ¬¬ MASSA Interstate Australia 2011 Frisbee:

His first ever competition outside of Brunei was Sukma 2004, where Malaysian states played against each other in different sports and Brunei was an invited participant. If 2004 was his first ever competition, you can imagine how many competitions he has already participated in, yet Jon insists that the nerves and excitement never really go away.

Tennis:

¬¬ Queensland University of Technology Division 2 season 2011–201 2

¬¬ Sukma 2004

CrossFit:

¬¬ Borneo Cup 2004 ¬¬ Kuala Lumpur Open 2004

¬¬ X45 challenge in Kota Kinabalu — 2016

¬¬ Arafura games 2005

¬¬ Juggernaut Competition 2017

¬¬ Borneo Cup 2005

¬¬ Asia Championships in Bangkok — 2017

Jon sees a difference between athletes in Brunei and outside — they are exposed to the sport and they actually study for the sport. He believes that exposure is good for athletes as nothing

¬¬ BIMPEAGA 2006

¬¬ Penang Tennis Open 2005

FEATURE: Jonathan Ooi ARTICLE BY: Liyana Sidek

¬¬ Borneo Cup 2006 ¬¬ Thailand Friendly 2006

PHOTOS BY: Hakim Hms

¬¬ Interschool Singapore 2007 July–August 2017

PLUS 37

ALEXANDRA

DA SILVA: GOOD NUTRITION IS A VITAL PART OF LEADING A HEALTHY LIFESTYLE

38 PLUS July–August 2017

Life inspired+

A

lexandra da Silva is a food consultant and nutritionist at The Energy Kitchen and Fitness Zone. Originating from Portugal with over 15 years experience in coaching, training, personal development and macrobiotics amongst other disciplines is an expert in natural food and coaching. She has practiced and consulted in Europe, Latin America, Africa and Asia.

Every cell in our body was created from the food we eat, the water we drink and the air we breathe.

Therefore, we must use food to nourish our bodies, being aware that it will also affect the quality of our lives, appearance, moods, weight, energy, the aging process and our overall health and wellbeing.

That is why the old saying, we are what we eat, is absolutely accurate!

Regarding sports, athletes report that they can really achieve their goals faster if they adjust their diet to the sports they practice. So if you’re an athlete, your diet will be your best ally!

The right nutrition in sport will help you increase performance, optimize energy levels and recover effectively, also reducing the risk of injury and illness. Because of this, it is essential for athletes to be aware of what they should eat. So what does the body need?

The body needs energy to achieve a better practice and for a proper recovery. Everyone needs it, and it may be wise to note that exercise or competition increases daily energy requirements.

The three macronutrients in food (carbohydrate, fat and protein) give the body the energy required, if they are of good quality, from diverse sources and cooked in different styles.

fried foods should be avoided, especially before or during intense exercise, because fat is slow to digest and can remain in the stomach for a long time.

Carbohydrate is the main fuel used during exercise, and it’s very important that the body gets enough of this energy source, reinforced in between exercise sessions, by eating foods rich in carbohydrates of good quality, because inadequate carbohydrate intake can lead to muscle fatigue, thus affecting performance.

Essential for repairing and rebuilding muscle after exercise, protein is the key macronutrient, and can also be used as an energy source during exercise when carbohydrate reserves are low. Athletes should consume a wide variety of high-quality plant-based protein such as beans, grains, nuts and seeds, as good sources of amino acids (the building blocks of protein). Also, fish, poultry or lamb are better options than beef or other meats. But be aware that nowadays, choosing meat as a source of protein can be more harmful than beneficial due to the amount of chemicals present in it. Some athletes, such as strength trained or endurance athletes often need more protein.

Food such as whole grains, fruits, pulses and vegetables are rich in carbohydrates. Milk and yogurt also provide it in the form of the milk sugar, lactose (try to choose organic products if choosing this option).

Foods high in refined sugar, soft drinks, and jam should be avoided, as they are empty in nutrients and shouldn’t replace foods rich in carbohydrates. Yet, athletes should take advantage of all foods in case of high-energy requirements as an additional source of carbohydrate, keeping in mind that these foods should never be consumed daily.

Another macronutrient is fat; the main fuel source for long durations. Fat is needed to help access the stored carbohydrate in low to moderate intensity exercise such as marathons, but also high intensity exercise.

Athletes should include moderate amounts of ‘healthy’ fats into their daily diet, such as nuts, seeds and fish while reducing dairy and meat. Foods high in ‘unhealthy’ fat and low in other nutrients such as biscuits, pastries, chips and deep

Try to make simple and natural choices based on the results desired and learn to observe and see how you feel about them. We are all unique and we need to customize our options according to our needs and preferences. It is very important also to know how to eat, something we will discuss in a future article.

Following these tips, you are sure to achieve great changes. However, for better results and to ensure you are doing things the right way, it is important to be attended to by a certified professional on nutritional coaching. Dare to try by making an appointment or asking for information at Energy Kitchen 2233323 — Ground Floor, Fitness Zone Kiulap, Spg. 88, Kg. Kiulap, BE 1518.

Below you can find some simple suggestions according to your needs at any stage: Before Workout Energy to optimize the performance

During Workout Hydration is most important at this stage After workout Good protein to recover properly

Banana with cashew/almond butter or tahini; humus with carrots or other vegetables.

Fruit juice/smoothie.

Water, coconut water, watermelon, blended coconut water with watermelon juice, banana, dates and raisins.

Tofu, tempeh or egg sandwiches on wholegrain bread and fruit or organic Greek yogurt.

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+Life inspired

EASY TO MAKE TEMPEH AND SWEET POTATO! We should all set the goal to eat healthy and enjoy a diverse diet, based on whole foods, so we can provide our body with the nutrients needed.

We should endeavor to prevent diseases by creating balance and optimum health. Most of the food consumed nowadays is processed, filled with salt, sugar, trans fats, and chemicals, lacking nutrients and presenting empty calories.

Although cooking is an excellent habit, daily routines do not always make it easy. It may be useful to know that you can find options such as those mentioned above and many other healthy alternatives at Energy Kitchen, where we offer our clients the opportunity to enjoy real, delicious, and healthy food.

Believe me, a simple dish can be delicious and perfect for athletes. So you may wish to try this beautiful baked tempeh with sweet potato at Energy kitchen, or at home, by following the recipe below:

¬¬ 1 teaspoon lemon juice

Ingredients:

Sauce Method (Optional): Put the ingredients together and blend.

Just add more or less water according to your personal preference.

¬¬ 1 tablespoon soya sauce ¬¬ ½ teaspoon garlic ¬¬ 2 teaspoons extra-virgin olive oil ¬¬ ½ teaspoon fine sea salt ¬¬ 1 teaspoon rosemary ¬¬ 1 teaspoon oregano ¬¬ 1 teaspoon lemon juice ¬¬ 150g tempeh, cut into bite-size chunks ¬¬ 150g sweet potatoes, peeled and cut into bite-size pieces Sauce: (optional) ¬¬ 60g Dates ¬¬ ½ teaspoon cinnamon ¬¬ 50 ml hot water

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¬¬ 1 teaspoon olive oil Preparation Time: 5 mins Cooking Time: 15 mins Serves: 1

Method: ¬¬ Put the first seven ingredients into a wide, shallow dish and stir to combine. Add tempeh, toss to coat, cover and set aside to marinate for 30 minutes.

Next, add 1 tablespoon of the marinade from the tempeh and toss with sweet potatoes.

Set aside. ¬¬ Preheat the oven to 220°C

¬¬ Transfer the mixture into an oven safe dish and place in the oven.

Remember to shake the dish so that the mixture does not stick ¬¬ After 10 minutes, remove the dish and increase the oven temperature to 300°C. ¬¬ If you wish to add the sauce, do so just 2 minutes before the cooking time of 15 minutes until golden brown. ¬¬ Once completed, garnish with rosemary before serving. If you wish, you may just boil or steam broccoli or long green beans to have with the dish to make the meal even more nutritious and complete. ¬¬ Remember to cook with love, be thankful for your food and enjoy your meal!

ARTICLE AND PHOTO BY: The Energy Kitchen

+Event

#TheLoveFromAMother

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e are excited to announce that it’s our 3rd Anniversary, and it goes without saying that there would not be an anniversary if we did not keep producing new and exciting content. We would not have reached this far if we did not take the first few important baby steps forward and that is why we at Plus+ feel that it is equally important that our next generation would take their baby steps and make us a greater nation.

Every year, Plus+ dedicates an issue to Mothers and Babies. Our Mothers and Babies issues have always been one of Plus+ magazine’s greatest issues to date. This year, we proudly collaborated with Lovelace, Chicco and Carousel to organize a mother and baby Instagram Photo Submission contest.

Both mothers and babies had the chance to win awesome cash prizes from our sponsors. Our hashtag #TheLoveFromAMother was a great

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hit; generating over 200 photo submissions.

The winners for the baby category are as follows:

The contest started on the 23rd of March and ended on the 23rd of April.

Announcement of the winners took place on the 2nd of May for the baby category and on the 3rd of May for the mother category.

1st Place — Leonora Yeo and Baby Skyler Arielle

The winners for the mother category are as follows: 1st Place — Mari Gonzalez and baby Melito 2nd Place — Aiman Bostaman and baby Na’ifah Alisha binti Amali Syahmi 3rd Place — Chee Lin Wong Lemoine and baby Nathan Jing Dong Lemoine 4th Place — Jo Lin Ong and baby Emma Lilly Bond 5th Place — Noorshazarienna Baizura Binti Azman Irrawady and baby Md Azka Mika’el Bin Md Azman

2nd Place — Normutihah Abdullah and baby Mohd Aiden Muzaffar bin Mohd Addy Shamirul 3rd Place — Siti Rawini and baby Dk An’nur Farhah Raqiah 4th Place — Lim Swee Gee and baby Kyra Hui 5th Place — Syumul Naila Dr Hadi and baby Myesha Medina Abdul Halim

With your continued readership and support, we might very well organize another baby contest again in the future! Plus+ magazine would like to thank our lovely and generous sponsors; Lovelace, Chicco and Carousel for making this contest possible.

Mari Gonzalez and baby Melito

1st

PLACE

5th

PLACE

Jo Lin Ong and baby Emma Lilly Bond Noorshazarienna Baizura Binti Azman Irrawady and baby Md Azka Mika'el Bin Md Azman 3rd

PLACE

Mother Category July–August 2017

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+Event

Lim Swee Gee and baby Kyra Hui 4th

5th

PLACE

PLACE

Baby Category

Syumul Naila Dr Hadi and baby Myesha Medina Abdul Halim

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Ling and Baby Skylar 1st

PLACE

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