Latest News: Dr Benny Goh - 2hr 57min 52sec in Stockholm Marathon 2014

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)

Dr Benny Goh - Aiming for sub-2hr 50min is still intact.



Picture 1 - (left to right) Lim Thow Wee and Dr Benny.

Dr Benny Goh completed the Stockholm Marathon 2014, on 31 May. He did a respectable 2hr 57min 52sec. 

In last year's Standard Chartered Marathon in Singapore, he did a time which was slower than 3hr 20min. 

After Dr Benny did a 3hr 05min in Tokyo Marathon 2014 in January, he came to see me in order to go for a sub-2hr 50min. 

I felt that he was not physically ready with his training but some indicators showed that he may get it in the long term rather than now. 

However, Dr Benny felt that he wants to go for it in this race. As for me, it was a good sign and anything can happen in a race, where he may even do a 2hr 45min if things go very well. It is all in the mind.

Today, while I was very busy running a programme, Lim Thow Wee was giving me some details of the run. I felt that the 15km Dr Benny's target was intact. Later on, into the race, Dr Benny's goal of getting the target was drifting away slowly.  

However, I learnt from Thow Wee that Dr Benny has made significant progress from his Standard Chartered Marathon 2014 and Tokyo Marathon in 2014. In fact, after the Tokyo Marathon, he was injured for some weeks. He was left with about 6 to 7 weeks to prepare for the Stockholm Marathon 2014. 

Thow Wee and I felt that it is a good sign and Dr Benny is on track to now aim for a sub-2hr 50min as he has achieved the 2hr 57min 52sec in this race. 

 
Dr Benny Goh's Splits

Split	time of day	time	diff	min/km	km/h	place
5K	12.20.00	0.19.45	19.45	03.57	15.19	-
10K	12.40.18	0.40.03	20.18	04.04	14.79	-
15K	13.00.47	1.00.32	20.29	04.06	14.64	-
20K	13.21.32	1.21.17	20.45	04.09	14.46	-
Half	13.26.11	1.25.56	04.39	04.15	14.16	-
25K	13.42.42	1.42.27	16.31	04.14	14.18	-
30K	14.04.21	2.04.06	21.39	04.20	13.86	-
35K	14.26.27	2.26.12	22.06	04.26	13.58	-
40K	14.48.15	2.48.00	21.48	04.22	13.76	-
Finish	14.58.07	2.57.52	09.52	04.30	13.34	274

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.

Asics Stockholm Marathon - On Saturday, 31st May 2014

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)

Stockholm Marathon 2014 - We wish Flexifitness Athlete Benny Goh, "All The Best!"

Picture 1 - Stockholm Marathon 2014 is becoming popular over time

The 2014 ASICS Stockholm Marathon will take place on Saturday 31 May. The start is at 12.00. There will be two group starts with 10 minutes between, at 12.00 and 12.10. 

Entries from a record number of 21,942 runners representing 93 countries have been accepted. It is the highest figure in 36 years of the competition. 93 nations are represented in the race, which makes it Sweden’s most international sports event this year. Interest in the ASICS Stockholm Marathon has been on the increase over the years. 

Stockholm Olympic Stadium where ASICS Stockholm Marathon finishes is a classic athletics arena. The arena was built for the 1912 Olympic Games

A word of caution for some runners is to not start if you are not completely healthy. A marathon race over 42,195 metres is an endurance test. Don’t start the race if you are not completely healthy. It can be dangerous to run if you have a cold or feel under the weather.

I, myself, ran in the Paris Marathon 2014. The race was run with medical clearance. However, I saw two serious conditions along the streets during the marathon race. One of them was very loud shouting from pain heard, which could be due to severe dehydration. 

Picture 2 - Lim Thow Wee was the workout training partner for Dr Benny Goh for Stockholm Marathon 2014

 

Flexifitness athlete Dr Benny Goh, 84km Sundown Ultramarathon local record holder and an athlete who has 4 sub-2hr 55min times in marathon performance will be running in the race as well and we wish him all the best in the 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.

Small Races and Big Races - Which is better?

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)

In the past, about 20-30 years ago, races in Singapore were more small scale then compared to many big races, that is going on now. I enjoyed running races then as there was more space to run.

Later on, the races got bigger. Now, you will have to pay more to run the bigger races. 

The question arises- to run a mini-race or major race to achieve a personal best time. Is it better to run a small or large scale race?

My previous experience is I only got faster with big organised races as I felt more pumped up with adrenaline. I was very excited in races as compared to a small race. My times got faster. I got myself hyped up in these races, such as the Standard Chartered Marathon races, Berlin Marathon, London Marathon etc. 

Right now, we have races where there are about 40,000 runners running in races. If you are a weak runner, it is good to run marathon races which are small scale. If you are a 4-6hr marathoner, you will have to zig-zag a lot during a race and it will be endless overtaking a big crowd in front of you throughout the race.

Choose a race that is smaller in scale to get a good time as there will be huge crowds blocking you in big-time races. 

The same goes for 5km, 10km and half-marathon races. I observed that when I ran the Paris Marathon 2014 with Jennifer Quek, who wanted to do a 3hr 40min, we had to overtake people who were much slower than her. Most of the runners in front of her were able to do a 3hr 45min to 3hr 50min. Having to keep overtaking a number of slow people can dampen your mood to run fast and go for a personal best time. The problems that Jennifer had were the same as mine when I ran in the 2007 London Marathon and 2007 Berlin Marathon. 

If you are a good runner and you are looking for a good personal best time, a very well organised big scale race will definitely be better. There is a high chance of doing personal best times most of the time. 

If you are not a good runner, it is good to start by running in minor races. Why is it so can be explained here?

Firstly, small races are cheaper and you don't have to pay much either. 

In small scale races, one can have more sleep and there is no need waking up at 3 a.m. so you have time to catch the MRT, subway or bus, only to sit around and wait for hours before starting your run. An extended wait can affect your race. The worst part of it is the long queues to the toilet.

In small size races, it is easier to warm-up as compared to races organised in a big manner as you can actually have the space to run your fastest. Running in a zig-zag manner, as mentioned earlier, to overtake slower people who lined up in front of you wastes energy and adds distance to your race, but staying behind them can seriously affect your race timing. There's no good solution (except for running a smaller race).

When you are able to somehow manage to do a fast time in a big race – and you're not a professional runner – it will likely go unnoticed. I have seen this taking place in many Malaysian races. 

One of the most important psychological reasons to run in small scale race is to run times that are good enough to win many local races. When one runs in a major race,  you may find it hard to be top 100 runners in the race and the top runners are in fact big professional runners, like in the London Marathon and other Marathons. It is a good point to compete with the best but sometimes it's good to get a little recognition of your achievements or a small award for yourself, too, which will give you a continued motivation to excel. 

Over time, as you get better and get faster times, then move to a medium-size race before going to a major race. This is how a mediocre runner should plan. In Psychology, it is called stress-inoculation. I about studied this Sports Psychology at the Loughborough University of Technology when I did my PE and Sports Science (Hons) degree course there. 

Many nowadays just want to run in big races, like the Major Marathons, as they are popular and they like to share with their friends that they have run big races. 

When I was young, I ran minor races first. It was thrilling and enjoyable. It is only when I got better, I started to look forward to running with the top runners in SEA and Asia. One should take gradual and progressive steps, rather than a drastic step of running major races. An aspiring athlete should do this and not do otherwise in order to succeed in running. 

Despite all these disadvantages, bigger organised races typically charge more, not less, than their small mini- races. Spending more to get less may take place. It is good to plan race properly by knowing that running in bigger races isn't better all the time.

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.

An Interview With K Narayanan - 19kg Weight loss

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 R

Narayanan - Results speak for themselves

Picture 1 - A smiling but worried Narayanan (Then)



Picture 2 - A more athletic-looking Narayanan (Now)

Narayanan, 32, took up running out of interest and also to lose weight. I have written a summary on him and have posted in an earlier post. http://rameshon-m.blogspot.sg/2014/05/k-narayanan-19kg-weight-loss-from-89kg.html This time, I interviewed him, in the hope that many will do likewise- young and old, to lose weight through running. This blog post is intended to motivate many not to lose hope but strive to work hard and be consistent. 

An Interview With K Narayanan

Why did you join the Flexifitness running programme?

It is my personal goal to stay fit and I knew running is a great way to remain fit and strong. When I was surfing to gather guidance in this area, I stumbled on Coach Rameshon’s blog. It was very inspiring and offered many cases where his proven techniques and coaching yielded results in the short and long term. I was pleasantly surprised to know that he was a record holder and still continues to win top positions in races, which acted as a driving factor for me to join this programme.

When did you join our programme?

In 2013, I participated in the Sundown half marathon. The performance was an utter disappointment with a net time of 3hrs 10mins. I decided it was the right time to take professional help and I reached out to Coach Rameshon in June 2013 to join his coaching programme.

How did you know about Flexifitness?

It was through rameshon-m.blogspot.com and incidentally, I also happened to see pamphlets on Flexifitness.

Were you doing personal or group training?

In my opinion, group training is more inspiring and enriching. It was really motivating to see my fellow runners in the group achieving their Personal Best scores. Every week there is one good news or the other and it became very easy to develop a positive frame of mind. The Group had people from age 13 – 50+ and each one had a great story to tell on their fitness.

How has your progress been, from the start of the session to the last race that you have done?

I receive ongoing feedback on my performance. I’m advised when to stop, build and push and I see the impact on my strength, endurance, conditioning and pace. My running posture is getting better. My pace has improved tremendously and above all, I’m enjoying the training every time. My recovery period is now shortened and all the training efforts are positively impacting my body and mind.

When you finished the race, did you check your weight, Can you share with us on your weight loss?

In 2012, when I did my first 10K, I was 89 Kgs and I finished the race in 1hr 21 mins.

From June 2013 onwards, I’m able to complete my 10K runs between 55 - 57 mins.

I did my 21K in 2XU – 2014  in 2Hrs 01 min. I would attribute the results partly to my weight loss of 19 kgs. (currently maintained at 70).

I should mention, there was an exponential drop in my weight post joining the programme.

What is your next race?

I haven’t signed up for any races in the near future. But, I’m enjoying the friendly races we are having in Flexifitness which is also used to calibrate our performance.

Do you have any tips for reducing weight loss?

I did not start with the objective of weight loss, but it was an eventual outcome. Having a professional person to talk to and take inputs always helps, like in my case - Coach Rameshon. Having a bunch of folks to motivate you and doing it together as a team is FUN.

Any long term goal that you have?

I wanted to be an Ironman Triathlete. I’m taking it one at a time and I’m sure I’ll enjoy the journey. It all started with RUNNING.

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.

An Interview With Narayanan - On 41 pounds weight loss (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 Saranniya R

Narayanan - Results speaks for itself

Picture 1 - A smiling but worried Narayanan (Then)



Picture 2 - A more athletic-looking Narayanan (Now)

Narayanan, 32, took up running as an interest so that he can lose weight. I have written a summary on him and have posted in the earlier post. http://rameshon-m.blogspot.sg/2014/05/k-narayanan-19kg-weight-loss-from-89kg.html This time, I am attaching his interview. It is in the hope that many will do likewise, those who are young and old, to lose weight through running. This blog post is intended for that, to motivate many not to lose hope but strive to work hard and be consistent. I hope that you enjoy reading,

An Interview With K Narayanan

Why did you join the Flexifitness running programme?

It is my personal goal to stay fit and I knew running is a great way to remain fit and strong. When I was surfing to gather guidance in this area, I stumbled on Coach Rameshon’s blog. It was very inspiring and offered many cases where his proven techniques and coaching yielded results in the short and long term. I was pleasantly surprised to know that he was a record holder and still continues to win top positions in races, which acted as a driving factor for me to join this programme.

When did you join our programme?

In 2013, I participated in the Sundown half marathon. The performance was an utter disappointment with a net time of 3hrs 10mins. I decided it was the right time to take professional help and I reached out to Coach Rameshon in June 2013 to join his coaching programme.

How did you know about Flexifitness?

It was through rameshon-m.blogspot.com and incidentally, I also happened to see pamphlets on Flexifitness.

Were you doing personal or group training?

In my opinion, group training is more inspiring and enriching. It was really motivating to see my fellow runners in the group achieving their Personal Best scores. Every week there is one good news or the other and it became very easy to develop a positive frame of mind. The Group had people from age 13 – 50+ and each one had a great story to tell on their fitness.

How has your progress been, from the start of the session to the last race that you have done?

I receive ongoing feedback on my performance. I’m advised when to stop, build and push and I see the impact on my strength, endurance, conditioning and pace. My running posture is getting better. My pace has improved tremendously and above all, I’m enjoying the training every time. My recovery period is now shortened and all the training efforts are positively impacting my body and mind.

When you finished the race, did you check your weight, Can you share with us on your weight loss?

In 2012, when I did my first 10K, I was 89 Kgs and I finished the race in 01hr 21 mins.

From June 2013 onwards, I’m able to complete my 10K runs between 55 - 57 mins.

I did my 21K in 2XU – 2014  in 2hrs 01 min. I would attribute the results partly to my weight loss of 19 kgs. (currently maintained at 70).

I should mention, there was an exponential drop in my weight post joining the programme.

What is your next race?

I haven’t signed up for any races in the near future. But, I’m enjoying the friendly races we are having in Flexifitness which is also used to calibrate our performance.

Do you have any tips for reducing weight loss?

I did not start with the objective of weight loss, but it was an eventual outcome. Having a professional person to talk to and take inputs always helps, like in my case - Coach Rameshon. Having a bunch of folks to motivate you and doing it together as a team is FUN.

Any long term goal that you have?

I wanted to be an Ironman Triathlete. I’m taking it one at a time and I’m sure I’ll enjoy the journey. It all started with RUNNING.

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.

K Narayanan - 19kg Weight Loss from 89kg to 70kg. (Part 1)

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)

K Narayanan - Massive improvement in Running and Weight Reduction 

Narayanan, 32, is very busy at work. Getting him to answer interview questions took some time.

I will give a summary of his story in the meantime.

When he first joined Team Flexifitness a year ago, Narayanan's weight was 89kg. He used to run slow in his runs. Earlier he had a performance time of 1hr 21min for 10km, he was able to run a time of 1hr 10min three months, before he brought down the time down to 1hr 02min for the same distance. Before joining Flexifitness programme, he had a time of 3hr 10min for half-marathon and was looking for help in running as a way to keep active and lose weight. 

Coach Rameshon corrected his walking style, enabling Narayanan to run properly. Coach also gave some recommendation on running shoes. From then on, it was all systems go for Narayanan.

Recently, in our time trials, he was able to run a time between 52min and 55min. He also did 2hr 01min in the recent 2XU Run 2014. The performance improvement in timing can be attributed to a commitment to weight reduction and training.  We congratulate Narayanan on his vast improvement.

His interview will be in posted in the blog today. 



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.

Mexican man, once world's heaviest, dies at 48

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)

Being Overweight Is not an option.

I was 73kg in 2005. I made myself a promise that once I slim down, I will do my best to help others to watch their weight and not become overweight or obese. This is of my missions when I achieved an ideal weight of 60kg. 

Manuel Uribe once weighed 597kg, which was certified in 2006 as a Guinness World Record. By 26 October 2008, Uribe had reduced his weight to 360 kg.

Unfortunately, he died yesterday, on 26 May 2014. His death was confirmed by an official of the health department of Nuevo Leon, Mexico. 

On May 2, he experienced an abnormal heartbeat. He was taken to hospital with the help of a crane by emergency and civil defence workers. The cause of the death was not confirmed but it was believed that he had suffered from liver problems.

Uribe weighed 250 pounds (115 kilograms) in his teenage years. Only after 1992 did his weight began to increase.

Since the summer of 2002, Uribe was not able to walk around, with his mother and friends helping him by feeding and cleaning him.

Source Associated Press
https://sg.news.yahoo.com/mexican-man-once-worlds-heaviest-dies-48-184645160.html



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.

Team V - Outing at Beyond Veggie.

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)

Team V - A Group Picture At Beyond Veggie Restaurant

Team V - It was a good sharing outing at Beyond Veggie Restaurant.

Today, the running group for Team V got bigger, and we had to put different timing for two different groups. 

After our long run, a group of us came to a decision to down to Beyond Veggie Restaurant to take our lunch. We ordered different dishes for ourselves to our taste. 

I met some of the runners who were interesting. One of them by the name of Chua Jing Zhi is a vegan triathlete. He has been featured in a magazine that Kenny Lee is holding in the picture that I have put in this blog post. 

From Jing Zhi, I realised that he is able to train to consume a vegan diet and it was interesting to hear this. Marcel, brought me aside and suggested to me that it would be good to feature him in our blog post and he would like to interview this gentleman. I told him to go ahead with this and the idea looks great. 

Another person I met was Ann Lee, who is Kenny's sister. She was all the time smiling. I believe that the smile coming from the vegan diet that she has been taking. In fact, throughout our conversation, we were smiling all the way. We also were with Chin Peng, 51, who was able to go up to 18km in his run today. Over time, I can see his physique that is changing to an athletic one.

I also met Shi Min and Desmond Chan, where both are running a shop and they sell vegan food for pets, such as dogs and cats. Desmond told me that the dogs that took vegan diet are usually healthier and they have good skin and they look younger. I was amazed at the thought that dogs have a vegan diet that they can take and it will enable them to look healthier. 

I told Desmond that I would like to feature on a vegan diet to the public in my blog post so that they are aware that there is a vegan diet that they can give to their pets. I decided to write on this, as it has become an important project for me, after learning that dogs are able to consume a vegan diet and will be healthy at the same time. 

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.

Moses Ng - Massive 103 pounds weight loss And His Incredible 1hr 26min in 2013 SAFRA ARMY HALF Marathon Race

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 Marcel Sng

Moses Ng - Man With An Iron Will And Determination

Picture 1 - Moses Ng, at 104kg, with his daughter by his side

Moses Ng's ability to bring his weight from 104kg in 2000, down to 64kg, by Feb 2013 is an amazing story.

When he first met Coach Rameshon, Coach was impressed with the massive weight loss by Moses Ng. Moses has been doing his best to reach near 3hrs, or if possible, sub-3hrs in a marathon. After training with us, his weight continued to go down significantly to 57kg using Flexifitness training methods. Moses brought his 10km time trial timing from 44 min down to near 40 min flat within some month of training, and he attributes this success to weight loss. I myself have seen Moses as a very committed runner and he takes running as a passion. Moses loves to talk about running for hours and still will not find talking about running boring. He is a good role model as well and does not brag about his feat.

Coach Rameshon once said that if Moses uses his iron determination to bring down his weight from 104kg to 64kg, it is possible for him to do a sub-3hr marathon.

The challenge is that once a person hits 40, one must take proper care not to get themselves injured. Coach Rameshon told me that from 40 to 45, many will start to have sensation or pain.  Even if it doesn't take place now, it will come later. Preventive measures like running with a structured programme, yoga, seeing a physiologist, sports massage, Ayurveda therapy, chiropractic and stretching may delay the onset of getting injury when we age.

Moses has not only succeeded in his quest to lose weight, but he also has done a respectable time of 1hr 26min in the SAFRA Half-Marathon 2013 and he has done a marathon time of 3hr 17min for KL Marathon 2013.

I post this blog to all so that they can benefit from his wisdom in bringing the weight down significantly.

An Interview With Moses Ng.

Picture 2 - Moses Ng, now much slimmer than this past

1. What was your highest weight ever (and when)?  How did you and your family feel about your weight?

I was heaviest at 104kg in 2000. During then, my wife was also obese like me but not as fat.

2. What made you lose weight?

When I was obese, I was falling sick very often and also constantly had a backache. Climbing up the stairs was a struggle, always. So in 2000, it suddenly dawned on me that I should take control of my own health before I turned age 40.

3. Any inspiration or inspiring figures helped you?

The person who inspired me most to lose weight was my wife, Jessie. As I already had decided to lose weight, my wife on her part also embarked on a weight loss program which involves using your Basal Metabolic Rate (BMR) as a tool to weight loss. I learnt the most from her about weight loss during this period.

4. How did you attain the weight of 57kg?

Before I joined Team Flexifitness, my weight was already down to 64kg and it stayed stagnant at 64kg. It is only after I joined Team Flexifitness that it went down to 57kg. Most of my weight loss came from choosing my diet properly taking more fruits. My weight loss came from training as well. 

5. What is your best time for Half-Marathon and Marathon?

My best time for half marathon was achieved last year in Army Half Marathon with a timing of 01hr 26min and my best time for the full marathon was also achieved last year at Kuala Lumpur Marathon with a timing of 03:17:05.

6. How did you achieve these timings?

I achieved these timings with guidance and help from Coach Rameshon and his team of Coaches. 

7. Lastly, What are your long- term goals?

My long term goal is to bring my weight down to 54kg by losing more 

body fat and do a below 3-hour marathon in Singapore, within 3 years.

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.