Sunday, 21 December 2014



If you plan to attend any of our session, you must fill in the registration form first. There is an online version (in the tab, above). There is no commitment involved, so please do make sure that you have submitted one, or that you have one to hand in when you do attend.

If you would rather print off a hard copy of the registration form than fill in the online one , please download it at:

Thursday, 18 December 2014


Dr Thomas Cowan has written a paper entitled ‘What causes heart attacks ‘ and it makes very interesting reading.  Basically he says that, at any age, if your life style puts your body through long periods of stress, smoking, diabetes, bad nutrition and lack of exercise you are inhibiting the ability of your heart to work correctly, which invariably leads to a malfunction – in other words, a heart attack.
This is a quote from the Daily Express newspaper;
Cardiovascular disease has been identified as the main cause of death in all hospitals in Sabah, at 22.9 percent, compared to other sicknesses.
Make your New Year’s resolution ‘I will not have a heart attack’

See you at Warrior in January!!

Friday, 12 December 2014

Intense Exercise Is a Potent Anti-Aging Strategy

Intense Exercise Is a Potent Anti-Aging Strategy

While it's never too late to start exercising, the earlier you begin and the more consistent you are, the greater your long-term rewards. Having an active lifestyle is really an investment in your future well-being. While diet accounts for the majority of the health benefits you reap from a healthy lifestyle, exercise can be viewed as a “force multiplier” and leveraging agent. Interestingly, strength training has been found to have a beneficial impact on your gene expression — not only slowing aging but actually returning gene expression to youthful levels in seniors who start using resistance training.
I believe that, overall, high-intensity interval training really helps maximize the health benefits of exercise, while simultaneously being the most efficient and therefore requiring the least amount of time. Super slow strength training gives you both the benefits from weight lifting and the benefits from high intensity exercises, making it a truly optimal workout for most people. That said, ideally, you'll want to include a wide variety of exercises for a well-rounded fitness regimen. I also strongly recommend avoiding sitting as much as possible, and making it a point to walk more every day. A fitness tracker can be very helpful for this. I suggest aiming for 7,000 to 10,000 steps per day, and this is in addition to your regular fitness regimen, not in lieu of it.

Thursday, 11 December 2014

This sums it up!


As I was debating going out for my evening run tonight, in heavy rain, I remembered this quote:

"There's no such thing as bad weather, just soft people." 

- Bill Bowerman