Tag Archives: lifestyle

#AdeleWFOTM – Hui Xin

For the month of October (or whatever that’s left of it), we have Hui Xin!

Sorry for the delay this month. I got caught up with my research project and NEARLY missed this month’s feature.

Anyway! Back to Hui Xin – you might know her as the girl behind Run89. Indeed, she is one of the co-founders of the running group. Her fire and enthusiasm for running and just her overall outlook on living an active life continues to inspire me. Read on to find out more about her!

1. How long have you been running?

I started running since 2013.

2. How did you get into it?

Initially, I ran to lose weight.

When I heard that my favourite sports brand was organising a road race event, I registered! After signing up, I started to train for it. Since then, I’ve fallen in love with running!  It’s like a drug!

 3. You’re the co-founder of the Run89 crew. Tell us more about that!

Sure! Ru89 is more than just running and working out as a group, we are like a family with strong bonds! Besides running together, we travel together too and we will try our best to host a trip at least once a year! It is really fun to be with them.

We are also very grateful for all the support from Nike. We had a chance to attend many interesting events and meet other runners from different parts of the world! These are some of the best memories for the crew!

Our slogan is “Stronger with every stride” – which means in everything we do, every step that we take, will make us better and stronger!

4. Your profession/work:

Store Design & Construction Executive

5. How do you juggle work and running?

When I started my new job, it was a bit difficult to juggle both. But after a while, I managed to adapt. I will try to run at least 5km if there wasn’t any special activities going on that day.

6. Do you have a training schedule? What is it like?

My training schedule in a week looks something like this:

3 days of speed work

2 days of easy running/light workout/cross training/badminton

Race or LSD on weekends

7. Who do you usually train/run with?

My running buddies! This running community is huge and there will always be a familiar face whenever I go running! It’s great!

If we have similar running menu for that day, we will train together. Otherwise, we will catch up after training!

8. You also host weekly group core training on Tuesdays. Could you tell us more about that?

R89 Blastfit is hosted by Sabbie (Sabrina Lim) and myself. We both LOVE to workout! At first, we wanted to gather just a few of our BFFs for a group workout. We recognised that girls are quite shy to step out and we wanted to create a safe space to do just that.

We took this oppotunity to initiate the concept of “GIRL POWER”, where we can just be as strong as the boys. We are so blessed that the group has somehow grown into a big family!

 9. Which was your most memorable race event and why!

Definitely the Osaka Marathon! For now, it is my favourite running event! Everything is beautiful in Japan! The Osaka Marathon uses the rainbow as their theme color every year. Each color has a different meaning. The medals are also always beautifully designed. One of the main highlights that I really love is that there’s a whole row of Japanese food stalls at around the 30km mark.

The route is also always filled with passionate supporters, cheering for the runners and providing aids. You can also find cosplayers, which are fun to look out for!

Last but not least, the Osaka marathon’s route is totally flat with only one flyover incline at around the 37th km mark which makes it a totally perfect route to hit your PB!

 10. Favourite distance:

10km / 21km

 12. Other than running, what do you like to do?

I love working out in general and also Muay Thai!

13. Is there anything else that you would like to share with us?

I would like to share how running has changed me to be a better person. Before running, I was shy and someone who didn’t like to share and talk to people.

But through running, I got to know people from different stages of life and got to learn a lot from them. Besides being able to help you destress and have a more positive outlook of your life, running does make you think and realise that there are better things that exist in this world.

Thank you so much for sharing Hui Xin! Running (especially in a group) CAN be SO FUN! If you’re interested to join them for running or for a workout on Tuesdays (for the ladies only!), check out their FB page and Instagram.

What Your Fitness Regime Should Look Like

Hello!

We’re well into the THIRD month of the year. Where did time go?!

How is everyone doing?

I hope this post has helped you shape your fitness/physical/health/nutrition goals for 2017! What are they? DO SHARE!


Before we dive head in, we need to know the BASICS! Whatever your goals (running PBs, strength gains, yoga, cross fit, OCRs etc), we cannot run away from the fundamentals of fitness.

A well balanced fitness routine should have these components:

CARDIO

*my favourite component*

Your HEART is a vital organ. It beats to keep you alive. There are a million reasons why we need to preserve its function and strengthen it.

Even if you are not training for a run or a marathon, you cannot neglect this component. A strong heart pumps a greater volume of blood with each beat – more efficient (this means that your heart does not have to work as hard). For example, a strong heart may take 1 beat to pump X volume of blood whereas a weaker heart may take 4 beats to pump the same volume (this is not exactly how it works. I’m just SUPER simplying it. But you get the point)!

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Photo: Nathaniel Kelly

I know I’m getting stronger when my Garmin FR 235 reports a lower heart rate (compared to prev) at the same pace. 🙂

Why is that important?

EVERYTHING you do involves your heart. You are more able to walk, clean the house, run for the bus (that’s me), climb stairs (without huffing and puffing) etc with ease. It makes daily activities seem less of a chore. PLUS, it keeps many chronic/heart diseases at bay.

*For your heart to become stronger, you need to add a little stress. Only then, will it adapt.*

What to do: 30-60 minutes of running, jogging, swimming, cycling, dancing, boxing etc as long as you’re moving throughout! You can even throw in a few sprints to keep things interesting. Cleaning the house counts too (haha! :P). This should be done on most days (if not all) of the week!

Strength Training

Just like our heart, our muscles and joints need to be stressed too. With the right amount of stress, we are able to build/maintain lean muscle mass and strengthen our tendons, ligaments and bones. Again, these will help you with your day to day activities that involve lifting/carrying/pushing/pulling heavy objects.

IMG_3066Strenght training is important for everyone. Muscles help to increase the body’s metabolism (hello MORE FOOD. #jokes) as they need a lot of “food” for growth and maintanence. For older adults, you’ll tend to accumulate more fat and lose muscle mass more easily. You need a good amount of lean muscle mass to maintain metabolism and with stronger muscles and bones, you can prevent falls and broken bones!

What to do: You can start off with body weight exercises (decline push ups, squats, lunges etc) before adding weights. As you become stronger, you will need to add external loads to continue to GROW!

Stability and Mobility

This is the core of movement. We need to be able to MOVE within our full range of movement and maintain stability when we need to. If you lack this component, throwing in cardio and strength training will cause MORE problems such as lower back pain and unwanted injuries.

From the bottom up, our joints are arranged such that it is alternating between stable and mobile:

Foot – Stable

Ankle – Mobile

Knee – Stable

Hips – Mobile

Lumbar (Lower Back) – Stable

Thorax – Mobile

Scapula – Stable

Neck – Mobile

The lack of stability and mobility in any of the joints will affect your ability to move about comfortably. Even getting out of bed would be a chore!

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What to do: STRETCH every other day! Tight muscles hinder mobility! You can do it either when you wake up, post workout, while watching tv or just before bed! A little goes a long way. If you are pressed for time, hit the neck, chest, hips, hamstrings, glutes, calves and lower back. You can also do some balancing workouts to improve stability across your joints.

I always stretch for about 1 hour after my workouts while I’m reading articles/on social media. For me, it is a great way to CHILL! And then I plank for 2 mins front, left and right side!


With this in mind, I hope that you will be able to choose a program (or programs) that will cover all of the above.

With a well rounded fitness routine, you are more likely to maximise results while staying injury free! Go for the ones that YOU ENJOY and COMMIT to them. Everyone starts off as an amateur, not being “fit” or “good” enough (exactly WHY you shld get started, NOW!) is not an excuse!

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Believe in yourself. Have a little confidence. 🙂

HAVE FUN!

Personal Thoughts: Gratitude & Embracing Your Current Situation

Hey guys!

Hope everyone is keeping well.

Sorry for the lack of “fitness/running/health” related posts lately. I have a few posts under “draft” that never seem to pass the “publish” stage. Procrastination at its best.

I know my blog is “adeleruns” but I don’t always want to talk about running. I like to share my personal thoughts (and life) and what I think/feel on certain matters in life.

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Living a healthy lifestyle is having a healthy mind, body, soul, balance and so much more. Running/fitness/health is just ONE small part of it! I want my blog to be a little more dynamic and interactive.

I am someone who likes to think…… A LOT! My head is always bursting with thoughts that sometimes I wish I could download it onto a hard disc.


Today’s thought:

“You need to not have a reading light in your room to appreciate it”

HAHAH. Yes. Today’s thought came from something as simple as that. I did not have a reading light in my room for the past one week because we didn’t realise that the lamp was not included in the box.

Tip: If you buy anything from IKEA, CHECK the box to see what’s included and what’s not!

“You need to have bad coffee to know what GOOD coffee is”

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What I’m trying to say is that you wouldn’t know how good/blessed/happy/grateful/lucky you are until you lose something/not have it. This also applies to tough/shitty/difficult situations in life. You need to be in a really unpleasant, dreadful and horrible situation to know how pleasurable your normal day-to-day life is.


Blessed

I’ve always been told that I’ve got the best and most supportive parents. Because I always had that, I don’t appreciate it as much as I should! Also, I’d think that everyone has awesome parents.

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You need to actually BE in the situation and SEE it for yourself to FEEL what other people go through. In this case, my eyes have opened. And I know JUST HOW BLESSED I am! I thank God everyday for awesome parents.

What are YOU thankful for?


Tough Situations

Embracing the bad

I’m not exactly in a tough/shitty condition. But I’m definitely not living the life I am used to. The kind of life where you have everything provided for and where things are easily accessible.

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But I’m learning to love these situations. Because instead of dreading them and complaining, I’m tackling the situation.

I am constantly learning, growing and adapting. And that is what life is all about!

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Experiences, doing new things, learning, falling and getting back up!

I am actually quite happy about the dengue experience last year. In terms of my fitness, I didn’t think that I would ever crawl back up. BUT I DID! And I have gained SO MUCH confidence in that. I know that whatever happens, I will have the strength and capability to do it all over again. And that is very reassuring. Of course, with GOD behind my back. 😉


So the next time you are in a tough situation, THINK about how you can use it to shape your character or add experience and a pinch of “fun” to your life.

FullSizeRender_2Dance in adversity

What’s life if you’ve always had it easy? There’s nothing juicy or interesting about an easy life. 😉

dfasfa

Time for an adventure.

Happy Monday!

xoxo

How to Prepare for a Marathon – Training Part 3

Disclaimer: This is going to be about how I prepared (in terms of training) for the Marathon. Please note that I’ve only ever ran a Marathon once in my life. So, follow at your own risk.

Now that you know what to expect during Marathon training (Part 2), here are 5 things that can help motivate YOU through your training.

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With the right ones, you will go further with your training. Running buddies are SO important during your training period! This year, I discovered the plus points of having a running buddy/buddies. I was once the solo runner, wandering aimlessly without any goals. I wished I had discovered the perks of having other runners around. Oh well, I guess it is never too late!1978658_10152975926821388_4013068389203989849_n 10354876_10152975926486388_4553454346405309912_nI love my running buddies! They are the ones that hold me accountable for my runs. It is more difficult to ditch your run when you have made running plans with your buddies.

10551083_10152975927381388_1695385087311997679_nDon’t think I could have survived my LSDs without them! 10565060_10152975927276388_7385176852154168420_n 10433109_10152975927426388_4581078810600855645_n

10347556_10152975927031388_6361186570224106278_nMake sure you pick the ones that will push and encourage you, those that will not allow you to sit on your goals! They are the ones who will be there to make sure you achieve your running goals!

Music

Set your own personal running playlist. Select your favourite upbeat, heart thumping songs and blast them during your long runs.10592718_10152656829736388_3128014564014387396_nI always have my iPod with me whenever I head out the door.

I brought my iPod with me during the Standard Chartered KL Marathon race! I train with music, so I don’t know what I’d do without it.

New workout gear

You know, when you have nothing else to push you out the door, BUY NEW CLOTHES/SHOES!1480634_10152856017991388_6569379274408307551_n 10603541_10152975927501388_9130140851018380235_nI love flashing my new gear around my neighbourhood (even if nobody is looking). You just feel good, at least for the first few minutes. But by then it will be too late to turn back. HAH!

An excuse to go for your run to “test” your gear AND getting your training done. Win-win situation!

Food

Think about all the FOOD that you can devour after you get your training miles in! Pick your guilty pleasure. JUST ONE! Only have that special treat AFTER you have completed your training. If you haven’t, then you don’t deserve it.10014636_10152975927251388_3490616222323536608_n 10850117_10152975927896388_657589581180123853_nIt worked for me. TRY IT!

Mini milestones

Set mini milestones along the way. The best way to track your progress is by signing up for a few short races before the full marathon! If you fail on your goals, don’t fret! Sit down, think about what went wrong, work on how you can make a change and set ANOTHER GOAL! You-are-never-too-old-to-setPatience, patience, PATIENCE! The results will come. Trust your training. Don’t rush it by training extra hours. Do what you can with what you have. Eat well, sleep well and work hard. You’ll be looking at a faster you in NO TIME!tumblr_mj3ezkgyZs1rprhpmo1_500

Anything to add to this list? I want to know what motivates YOU!

Happy Training!

 

 

Part-Time Vegetarian!

When I started running, my diet changed along with it. I felt the need to complete the “healthy lifestyle” package by eating nutrient-rich whole foods. Soon, I found myself chowing down on whole grains, fruits and vegetables only at least 5 days in a week. Refined carbohydrates – sugar, white flour- were pretty much eliminated. Before your jaw drops and your eyes pop, I do give myself “off days” and indulge in all the sinful sweet treats from cakes to cookies to ice cream. Don’t worry, I am still human. My advice is, never go cold turkey. Everything should be done in moderation. Remember, this is not a “diet”. It is a lifestyle and it has to be sustainable.

Assortment of fruitsI always had a thing for fruits and vegetables so my body really loved this change. But with all that running, I lost quite a bit of weight. In fact to the point where my family and friends were all wondering if I was eating enough. Despite looking like a Somali kid, I was bursting with energy. No matter what I did throughout the day, I always ended it with a good long run. When my weight dipped even further, I made a conscious effort to eat a little more. I started loading up on proteins. When you think of protein you would think of meat (usually). That meant I was eating more meat. Finally after 3 years, I managed to gain a whopping 10kg.MangoAlthough my weight was “back to normal”, eating more meat caused another problem. It left me feeling sluggish. I found it hard to put in my evening runs and would usually suffer from indigestion after a meaty meal.

You may have heard that you need to load up on lean meat and down protein shakes (especially after a workout)  in order to build/sustain muscle mass. Well, I did a little research and I found that quite a number of endurance athletes are vegans/vegetarians. Scott Jurek, 7 time Western States 100 Mile Endurance Run champ, bases his diet on whole grains, fruits and vegetables. Similar to what I was eating before the meaty saga began. The thing about consuming meaty-bulky-protein rich foods is that it takes a lot of energy and time to digest. There are many plant based foods that contain all the necessary proteins and amino acids which can serve as building blocks for muscles (More on that in my next post!). Also, we tend to overestimate the amount of protein our body needs.

Cruise fruits

These days, I try to cut back on my intake of meat but I make sure I make up for it elsewhere. It seems that I’ve been eating A LOT of fruits and vegetables so much so that people are claiming that I’m a vegetarian. I’ve been known by many as the girl who only eats green apples. I still LOVE my meats (BEEF! PORK! LAMB! SALMON! CHICKEN!) and I don’t think I can live without them. To skip the confusion, I’ve given myself a new title: Part-time vegetarian!

Meat free mondayMeat-Free Monday meals!

Hi, I’m Adele and I’m a part-time vegetarian. Catchy.