Army Half-Marathon 2013 - Team Flexifitness Performance

Note:


If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Saranniya

Army Half- marathon 2013 - Nearly all did sub -2hrs

My sister and I met Coach Rameshon at the Padang at 6 35am and we missed the finish of the top 3 winners. I was told that the race kicked off at 5 15am.

We were looking for our runner Mr Lim Thow Wee and was told that he had finished his race. Our Flexifitness athlete by the name of S.Jeevaneesh told us that Thow Wee had finished in 1hr 22min plus. Later on, we found that he did the race in a time of 1hr 21min 50sec. Jeevaneesh told us that he did in a time of 1hr 22min also. 

We believe that Mr Lim would have done much better if he hadn't fallen sick in the last few days of the race week. He told Coach Rameshon the night before the race that if he is still sick, he may not run the race and give it a miss. Since he felt a bit better, Mr Lim had decided to go for it. I am impressed with Mr Thow Wee's result. 

As for the rest of them, I was at the finish point and was also taking the time for our runners. Coach Rameshon told me that Dr Ben Tan did 1hr 34min plus at the finish point. There was Mr Ramasamy, the former National record holder for the marathon with a time of 2hr 36min in the past, more than 2 decades ago. He was in pain at the finish as it looked like he had full body cramp. Medical attention was given to him.

Later on, my sister told me that Mr Leong had finished the race and he did a time of 1hr 39min, a big personal best time. We realised that usually Mr Leong has the habit of underpromising but will deliver on the final day with good performance. He has done this even in workouts. 

Later on, we met Mr Andrew who told us that he did 1hr 37min. He just joined us recently and is working very hard to do well in the upcoming Berlin Marathon 2013. 

A while later, we saw Jennifer Quek and Kenneth Lai finishing in 1hr 52min and 1hr 54min 50sec.  After the race, Jennifer Quek and Kenneth Lai went for another 10km run as they found that they used this as part of marathon training strategy so that they can take on the upcoming Berlin Marathon 2013. 

One of our top runner in Team Flexifitness, by the name of Jensen Toh (4hr 59min for Cebu 70.3 Ironman), did 1hr 45min plus. Coach Rameshon told me that he was worried about Jensen's recent foot injury, which has affected the latter's training. Jensen, 31 years of age, went a moderate intensity so that his training will go on well in the future and was not affected by the result. Hence, he took this race as a tempo run.

Tarandeep Kaur, who has a personal best time of 1hr 42min, told us that she is still injured and she was very happy of the time of 1hr 48min today. She followed Mr Szer Khee and both did similar times. 

Trevor Lum was happy that he has done a sub-1hr 55min. Joseph Ho did a time of 2hr 16min. 

Husband and wife running the half-marathon is fun and we saw Team Flexifitness runners Mr Jimmy Tan and Carolyn running in the race, although they ran at a different speed. While Jimmy Tan did a time of 2hr 18min, his wife did a time of 3hr 20min and has started training and is hoping to complete the Singapore Standard Chartered Marathon 2013 this year. She will run the Newton Run 30km to see her readiness for upcoming Stanchart Marathon race, about 3months from now.

The biggest improvement came from Moses, age 47, as he told us that he did a 1hr 27min. Moses halved the mileage when Coach Rameshon told him to do so for the last 2 to 3 weeks of the race. It was a good strategy for Moses and he felt better for the race. 

We have Bobby Ng, 31, who ran in the 10km race today. Recently, he has done 5 hr 30min for his Kaoshiung Marathon 2013 Race, scaling his time down from 7 hr 30min. Right now he has lost more than 10kg. In the 10km race today, Bobby Ng did 55min and did a big personal best time. He was actually hoping for a 1hr 05min to 1hr 10min for the 10km race. He is hoping to do a sub - 5hr marathon soon.

We will be interviewing all these runners soon, so watch out for it.

 www.runningcoachsg.com If you like our blogpost, please like us in Facebook https://www.facebook.com/flexifitness.runningcoachsg

Note:

By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

All the best to Flexifitness Athletes in Army Half-Marathon 2013

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By M.Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

All the best to Flexifitness athletes and to the rest of the athletes who are running in the Army Half -Marathon 2013

We have Bobby Ng running in the 10km race. Recently, he has done 5 hr 30min for his marathon race, scaling his time down from 7 hr 30min. Right now he has lost more than 10kg. 

A number of our runners from Team Flexifitness will be running in the Half-marathon men open and women open race and other categories. They are Moses Ng, Jennifer Quek, Kenneth Lai, Mr Leong, Trevor Lum, Jimmy Tan and his wife, Joseph Ho, Jensen Toh (4hr 59min for Cebu 70.3 Ironman), Lim Thow Wee and Szer Khee. We wish them all the best for the race!

We will be sending about 48 athletes from Flexifitness for the upcoming POSB Run 2013, the biggest in 2 years of participation.

 www.runningcoachsg.com If you like our blogpost, please like us in Facebook https://www.facebook.com/flexifitness.runningcoachsg

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

Singapore Bay 2013 - 10km and Half - Marathon

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Singapore Bay Run 2013

Flexifitness will be having 10 athletes running in the race, such that I will be cancelling any coaching plans for the day. One athlete will be running in the 10km race. Some of the Sunday group training athletes told me that they would like training to be conducted in the morning. The reason for the answer to be no is because it is the biggest turnout by Flexifitness and a number of them are getting faster over time. Lim Thow Wee, one of the fastest runner of Flexifitness, has done a personal best in Seoul Marathon 2013 by doing a time of 2hr 55min and subsequently 2 months later, he did 2hr 53min in Gold Coast Marathon 2013.  He is preparing for New York City Marathon 2013 in November. Three of the athletes will be running in the Berlin Marathon 2013 are also running in the Bay Run 2013. One of them will avoid the Bay Run but will run in the Berlin Marathon 2013. This year's participation is the highest for Flexifitness competing in Bay Run. Hence, we will be there to support the Flexifitness athletes all the way during and at the end of the race.

All those who have trained for this race, have prepared themselves well, except for a newcomer recently. However, the newcomer has been doing well in the intensity training. 

We will be revealing the names soon. Flexifitness would like to wish all Half - marathon participants, " All the best for the race".

For next year-round, we are hoping to take part in the Ekiden. 

 www.runningcoachsg.com If you like our blogpost, please like us in Facebook https://www.facebook.com/flexifitness.runningcoachsg

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

Ministry of Education - Excellent Performance in Civil Service Race 2013

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Ministry of Education - Performs louder than the noise

Picture 1 - Team from The Ministry of Education

I remember, after parking my car, finding for the start point for the Civil Service Race. In the past, there were not many people taking part. This year, it was held in a grand way. 

When I was at the 5km start, there were many people in front of me and I was actually 20mins early for the start. I appreciated the crowd when they gave some leeway for me to go to the front of the pack. Ku Seow Wee, last year's Olive Run winner asked me to come to the front. I told him, through gestures, that I am comfortable by being about 15metres from the start. 

However, just before the start, something told me to move to the front more and the crowd relented without being displeased. It was a good gesture by our fellow Singaporean athletes. 

Then, the DJ told us to do some form of exercises just before the run. It was important for the runners to do but since I have done my stretches earlier, I was just focused on my own race. 

The DJ then told us to make some noise. Many made noise. When it was the turn of the Ministry of Education to make some noise just before the race, the athletes, including me were quiet and only some made noise. I believe that we were harnessing our energy for the race.

When the race started, I saw many Ministry of Education runners up in front running very well. I decided to pace myself well and decided to do between 20min and 22min. After the race, the official time came out as 20min 30sec. I was very pleased to see this. 

I realised that in the men open team race we were 4th. First, second and third position for the team went to the Ministry of Home Affairs. Many of the MHA runners were Gurkhas. In the men senior race, the one I ran, we came in second. 

Better still, in the women open and women senior team race, we came as in champions. We felt proud to be in the Ministry of Education team. Ganesh, our coordinator was interviewed by the organisers on the achievement. He was very happy to give his comments. I decided to put up the photo for our memorable performance.

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

My CSC Run 2013 - 5km in 20min 30sec

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

CSC Run 2013 - Getting back on track for Stanchart Marathon 2013. 

Picture 1 - Ganesh (left), the liaison officer of MOE, Rameshon (centre) and Raymond Lee (right)

Today, I woke up at 5 45am and drove all the way from my place to Marina South. After that, I parked the car, about 400m away from the race. 

Before the race, I did some loosening up exercises and went towards the start point at 8 30pm. I was to run for men senior race for the Ministry of Education. 

At 8 30pm, I started off and decided to do a 4min per km pace all the way. That was my only plan. I saw my former student Augustine Tan and wished him all the best. Later on, I heard that Augustine came in 3rd for the men open section of the 5km race.

When we started running, after the start of the race, it was okay at first in terms of crowding. After some time, somehow, the route was crowded and packed and I was blocked by the runners who were coming back from their 10/15km race. My race was 5km. 

At each kilometres marking, I was going steady and started to go for it towards the last 1km mark. At the last 1km, I started to overtake a number of runners as I realised that finishing was coming and I was just hoping for a sub-21min. The official time which was later given as 20min 30sec. I was second Singaporean to Koo Seow Wee who did 18min 03sec. There were 5 Gurkhas in front of me. I was feeling happy as my conditioning phase is coming back, after my Gold Coast marathon run of 3hr 55min finish. I was also surprised that I was able to give a sprint finish towards the last portion of the 5km race.

I will be running in the POSB Run soon. This is giving me a lot of confidence. I am aiming to do a time of sub-45min for the race. On 21st Sept, I will be taking part in the Olive Run 2013. I hope to do a sub- 18 or sub 19min run for the day. 

This is to gear me for the upcoming race - Stanchart Marathon 2013. I saw Zhi Yong, Ministry Of Education runner who also ran the race today, who was the first runner to Ashley Liew, the champion, in the Stanchart Marathon 2012. I asked him personally whether he will be running and he confirmed his participation.

Our team came in 2nd today to the Gurkha runners from Ministry of Education, in the Men Senior section. In the Men Open section, Ministry of Education came in 4th. 

I went back home after knowing the result.

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

Stanchart Marathon 2013 - Potential Top runners to run the race (Part 2)

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Stanchart Marathon 2013 - Surprise awaiting in Stanchart Marathon 2013.

In my earlier blogpost, Part (1), I have spoken about some of the consistent top runners who are capable of running and going for a decisive win in the local marathon category of the upcoming Stanchart Marathon 2013 race. From the recent performance in the marathons done, worldwide and here, by these athletes, I would like to feature some of them today. It is going to be a summary report for the benefit of our Singapore running fraternity and audience.

Picture 1 - A 2hr 47min 10sec in Gold Coast marathon stands Derek Li to be one of the contenders for the Stanchart Marathon 2013.

The biggest contender for this year's Stanchart Marathon 2013 is  Derek Li, with no defending champion, Ashley Liew, around. Mok Ying Ren and Ashley Liew are both running the SEA Games 2013 in Myanmar. 

With a previous time of 3hr 22min, as a personal best for his marathon, Derek Li has done a creditable 2hr 47min, in the recent Gold Coast marathon 2013. He is young and has many years to still keep on improving his running performance.

Apart from that, I was thinking earlier on Zhi Yong, who was second for Stanchart Marathon 2012. He can surprise every one of us in running anytime and aim to be a champion on the day of the race.

When Ashley did not do well in 2011 Stanchart Marathon, we decided to do a 'stay low, go far method', rather than discussing on guaranteed performance and not having the ability to deliver the said promise. Hence, we kept quiet and trained in a conservative way. There was a lot of hard work and teamwork which was going on at the back of the scene.

It was not a surprise for me and Ashley Liew when Zhi Yong told the press last year that Ashley was a question mark when it came to winning the race, as he came in second and winning was therefore not in sight for him. It was in fact, our cautious way to win the race last year. We did not want too much revealing but to allow the leg to do the talking. Ashley cooperated to this and can be seen as a very patient athlete. I believe that a patient guy can win the whole world.

Anyway, this time around, there is this an opportunity or window period created for Zhi Yong to go for a win again and the chance of winning is there, provided he can fend off his courageous opponents. His challenge, I believe will come from Derek Li and Lim Thow Wee predominantly. Time will tell whether the fate of winning is on Zhi Yong's side. 

Derek Li has mentioned to me in the Facebook that in the recently cancelled race, Adidas King of the Road, Zhi Yong has expressed his intention to run the Stanchart Marathon. This is great news for all running fans. Knowing Zhi Yong, personally, he may spring a surprise when needed. Top contenders cannot take him lightly as anything can happen on the day of the race. Hence, this is going to be an exciting year as I have a strong feeling that these athletes have the probability of going for it at all cost, else winning will be hard the following year as these two runners, Ashley Liew and Mok Ying Ren will be available to win again and again.

Picture 2 - Eliz (left), always supportive of Thow Wee's (right) aspiration in running

As for Lim Thow Wee, after doing a time of 3hr 09min (2008) 3hr 10min (2009) to 3hr 02min (2010) in Stanchart Marathons, in this year's race, Seoul Marathon 2013 and Gold Coast Marathon 2013, he finally managed to do a sub-3hrs, by doing a 2hr 55min and 2hr 53min, respectively. I was one of those who felt very happy about this. Seeing his leg technique, with constant corrections done, I feel that he can value add to his upcoming performances in marathon race by doing a sub- 2hr 40min one day, in one to three years time. He must hang on tight to this goal and has to go for it! The name of the game is perseverance.

 www.runningcoachsg.com If you like our blogpost, please like us in Facebook https://www.facebook.com/flexifitness.runningcoachsg



Note:

By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

Stanchart Marathon 2013 - Go For The Grabs!

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Stanchart Marathon 2013 - New winner expected as Ashley Liew, Mok Ying Ren and Anne Date will be running the SEA Games, instead.

 Picture 1 - Lim Thow Wee (left) and Dr Benny Goh (right) Consistent performers in marathon races.

The SEA Games is between 11 Dec to 22 Dec and it has been confirmed in SAA's website that Ashley Liew and Mok Ying Ren are selected for the marathon event, while Anne Date has been selected for women's marathon race. 

A few weeks before that, the Stanchart marathon race will be run on 1st Dec. As it is very difficult to run these two races, these 3 runners are highly likely not to take part in the Stanchart Marathon 2013. I would strongly encourage Ashley Liew not to take part in the Stanchart Marathon race 2013 as it will foil his SEA Games performance. It will be a very grave mistake.

While I got selected thrice for SEA Games, one of the reason for me not to run some of the Singapore Marathon races, which falls at that time in December period, is because of this clash of the two major races. To run both these races was not a wise idea for me as I am aware that many top runners would usually choose marathon races about 3 to 6 months apart from two marathon races.

Hence, the present situation is likely to be same for me and them, the above-mentioned three athletes. As the top local positions are now left vacant, it is prudent for many of the aspiring marathon runners to go for it. Go for the grab! It looks like we will be seeing a new champion. The advantage of coming in as a champion will give you high self-esteem that may ripple on you for a few years to improve upon your running. 

Who is going to win, I don't know. However, my guess is that Derek Li,  Lim Thow Wee and Dr Benny Goh are capable of winning the race due to their consistent performance. Derek Li and Lim Thow Wee have done 2hr 47min and 2hr 53min respectively in Gold Coast Marathon 2013. Dr Benny Goh, a dentist by profession, has done four sub 2hr 53min marathon performances over a period of 3 years. He is aiming for a sub- 2hr 50min at the present moment. 

In the women's section, we have Vivien Tang who may emerge as a champion if she does not injure and is consistent in doing well in races. I have seen her training recently, but how fast she can run remains to be seen. 

Anyway, a new runner out of nowhere may surprise us and win the local category race as many know that the top runners will not run the SEA Games marathon and the Stanchart Marathon, which is about two and a half weeks apart. 

Having said this, I would like to wish all those aspiring goes for it to aim to win the men open and women open Stanchart Marathon race. I would like to wish all the best to them for the race.

As for me, I have registered for the Stanchart Marathon 2013 and have started my first workout by doing a 1km fast run today and by doing a 400m x 10 with times between 1min 31 and 1min 45, although my last set was a 1min 18sec. I hope to do a better time of my Gold Coast Marathon performance time of 3hr 55min, which was mentioned in Straits Times a few weeks ago. 

I hope that many will attempt to do a good time for this race. 

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

Speedy Weight Loss Program

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon

Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Speedy Weight Loss Program

I am writing this after the success of my own weight which went down from 73kg to 55kg in 1 1/2 years and overtime coming in as the champion for the Standard Chartered Marathon 2008, at the age of 43 with a time of 2hr 49min.

Also, after a piece of advice, my friend Pramod Kukunur has lost from 80kg to 72kg within 3 months from mid-January to mid- April 2010. Hence, he had initiated this blog so that I can help as many people as possible to reduce weight.

In the past, I wrote in point form. This time, I have given some points to help one to lose weight. My advice is for you to look for a longer-term approach to losing weight rather than the fits and start method, which will see your weight going back to square one.

20 Pearls of Wisdom to Reduce Weight

1. Watch your weight by weighing every day.

By weighing your weight every day, one can become more aware of one's own weight. When it comes to the choice of food, he or she will become wiser when choosing food. 

2. Consume a lot of fruits and vegetable.
Anti-oxidants are present in these foods. Not only that, these foods have fewer calories and are high in nutrients. Just ensure that the vegetables are not fried or mixed with oil. The best is to eat vegetables as a salad. Do not pour the dressing but use the 'dip and eat' method from a small plate or container.

3. Take food like cornflakes, pasta and spaghetti.
These food are high in nutrition and low in calories.

4. Drink 200 - 300ml water an hour per day, 9am to 7pm.

5. Do strength training once a week.
Muscles will burn fats like a furnace. One should especially improve on the core area of the body.

6. No late-night food.
Possible stop consuming food by 6pm, latest by 7pm. Late-night food will end up as storage of energy, fats, in adipose tissue.

7. Exercise 20-40min per day.
Go for a brisk walk, run, cycle or swim. Once a week exercise is not effective as twice per week or more. The more the merrier.

8. Avoid people who like to keep talking about food.
This reminds you of food and it is not a good idea to make one's life to revolve around food by mixing around with people who like food.

9. Take a heavy breakfast in the morning.

This old adage helps one to be active throughout the day.

10. Do not go for a second helping, instead take fruits and vegetables.

11. Take food as medicine.
If there is taste, it means that it is sugary, salty or oily. Food that has no taste usually are not sugary, salty or oily.

12. Do Yoga or Tai Chi to increase the metabolism in the body.
The muscle becomes loosened and relaxed. A relaxed person needs less food. An angry person or a stressed-out person needs more as energy is used a lot.

13. Take food made up of wheat.
Usually, these food tend to have a low glycemic index and the food digested becomes as glycogen and not glucose.

14. Consume deep fried very sparingly.
Do not be too hard on yourself. The mind will rebel against you and it will go back to unhealthy habits by giving up on healthy habits. It is good to give leeway.

15. Make available fruits around the house, outside.
It will make one eat when one sees it.

16. Chew food 30 times.
The stomach will be spared from chewing.

17 After food, do not sleep immediately.

At least an hour should go before sleep. One could go for a 20min walk before doing anything if you have the time.

18. Take spices in food, like Tumeric.
Tumeric has a very high anti-oxidant. It helps in enabling one to lose weight. There are other spices as well like cinnamon and cardamom etc.

19. Drink water before you consume food.
After drinking water, usually, one may feel less hungry.

20. Wake up and sleep early.
If you wake up late and sleep late, this habit makes one eat late at night.

 

Note:

By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

Jensen Toh - An Interview on 70.3 Cebu Ironman performance

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Saranniya Rajendran

Jensen Toh - A new talent identified.

Picture 1 - Jensen Toh in Orange singlet, few weeks before going for Cebu 70.3 Ironman 2013.

Jensen Toh, 30, joined Team Flexifitness about 4 months back. Since the day he joined our group, he was found to do the training and go back home on time to take good rest so that his work, training and family life is not affected. 

Earlier on, he was doing 33min plus for the 8km run. Coach Rameshon told him to work on cutting down on his fats and also to change his strategy to train for running, swimming and biking. 

He was very disciplined to follow the former's instruction. His attendance was very regular. I, as an observer, found this gentleman to be a very dedicated athlete in training. I have noticed that he does not waste time during training and he looks focused on training. 

Over a period of time, he did a time trial conducted by Team Flexifitness for 8km and he did a time of 31min 03sec. That was an awesome performance as Jensen was able to do a sub-4min per km. 

Coach Rameshon told me that Jensen Toh has the potential to do a sub 3hr for a marathon in the near future. 

Having said that, let us hear from him directly on Cebu 70.3 Ironman in the form of an interview session. I hope you enjoy reading it and be inspired. 

An Interview With Jensen Toh

Can you share with us in your own words on the split time taken for swim, cycle and running?

My Swim was 33:32, Bike was 2:41:44, Run was 1:37:57. Total time taken was 4hr 59min.

  

What was the reason for you to run this race?

I participated in this race last year and had a very positive experience. I also wanted to better my time if possible.

  

Why did you choose to go to the Philippines out of other countries?

Ever since the removal of the Singapore Aviva 70.3 Ironman, Philippines was the closest alternative.

Can you share with us on your previous personal best time for 70.3 Ironman?

My PB was 5hr 37m and this was achieved last year in the Cebu 70.3 Ironman 2012

Can you share with us your goal for the race?

My goal was to complete the race and to perform better than the previous year. I was taking a conservative goal time of 5hr 15min which was a reasonable target to hit.

Were you going for position or timing?

Timing.  

How was the competitive field during the race?

No clue. As I was not aiming for any position, my focus was solely on attaining my goals. 

Are you happy with the timing?

Definitely! I performed better than expected.  

Anything that you may have done that may have improved the timing further?

My bike split, definitely. My bike training fell short of my expectations.

What is your next goal?

To attain sub 1hr 30min for the upcoming Army Half Marathon 2013.

Next issue - An Interview With Ashley Liew on his selection for South-East Asian Games 2013 to be held in Myanmar

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Note:

By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.