Visa payWave Security – Yes IT IS SAFE And So Convenient

I’ve seen threads about Visa payWave security crop up on my Facebook timeline quite a few times, especially with Malaysia mandating the usage of “Chip-and-PIN” cards to be compulsory January 2017 (last month). Most of these cards come with contactless payment options, most commonly Visa payWave.

Visa payWave Security - Yes IT IS SAFE And So Convenient

I’m pretty sure by now everyone is familiar with contactless payment, Visa payWave being the most common type and NFC phone type payments (not currently supported in Malaysia) like Apple Pay and Google Wallet.

I mean look at my old ass UK Barclays Card, we’ve had contactless payments since 2007 and hardly anyone in the UK uses cash anymore as it’s just so convenient. And no, we don’t have a bunch of security issues, cloned cards and RFID card theft.

UK Barclays Debit Visa

So what is the deal with the security of them? For a brief layman’s type overview check out this video first:

A lot of the concerns come from viral-type videos of people in the Subway ‘cloning’ people’s credit or debit cards whilst they are inside their handbags or wallets. It’s a neat trick, but in reality, it’s not so useful and the person reading your card with their RFID reader is actually getting less info than if they just peeked over your shoulder at the shopping mall and looking at the front of your card.

And of course a bunch of wallets on Kickstarter to go along with this, that protect you from that via “RFID protection”.

I’m glad to see my Malaysian cards finally getting up to date with Chip-and-PIN implementation + Visa payWave contactless payment, both Debit and Credit.

Malaysian Visa payWave

I use payWave quite a lot, I’ve gotta say the Malaysian implementation of it right isn’t bad, but I’d like to see some improvements. I’ve had no real issues at shopping malls or places like Tesco but I’ve struggled a bit at petrol stations. And more shops needs to rewire/adapt their terminals so we can enter our PIN more easily and securely (UK shops usually have separate permanent terminals solely for contactless payment and PIN entry).

But let’s talk more about the security of it, as that seems to the concern of the majority of people. Let’s start with putting it this way, I’m an information security professional (trained, experienced and certified) and I have no issues with carrying or using contactless payment cards.

And I don’t think you should either.

In theory, if someone managed to scan your card they would have had to get their reader within 4cm of your card, with your card not being near other cards and all they would have got is your card number and your expiry date.

Your name and the most critical of all, the CVV2 code (the 3 digits on the back of your card on the signature strip) are not stored on the card so they can’t be read. Plus the card itself has a unique cryptographically signed chip in to verify it’s original (that’s why chip cards are more secure than magnetic strip cards).

To do an online transaction you need those AND your physical home address and then you’ll be sent to the Verified by Visa page where you will need to enter the code sent to your phone via SMS to proceed with the purchase.

Maybank Verified by Visa

So in reality, its not that straightforward to steal, clone or misuse your card details.

In the absolute worst case scenario, someone stole your phone AND your card, you just need to call the Telco to cancel your SIM card and call the bank to cancel your Credit or Debit card.

If you have any further questions ask below and I’ll do my best to answer you, security is a top priority for Visa so use your cards without worry.

Please note the views express here are my own and do not represent views of Visa and associated companies.

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VLOG003 – Getting Rid Of Clothes After Losing Weight (20kg/44lb)

So here’s a great problem to have, getting rid of clothes after losing weight! I lost about 20kg (23kg to date) and obviously, my old clothes didn’t fit anymore, not even vaguely.

Getting Rid Of Clothes After Losing Weight

This video documents the fun journey of going through my old clothes (some of which I was deeply emotionally attached to) and getting rid of them.

This book helped a lot to be honest: The Life-Changing Magic of Tidying Up

Those that were pretty worn out went to H&M for recycling and 2x 15% off vouchers for every 2 bags.

Those that were wearable and some honestly were like brand new went to Kedai Bless in 1 Utama.

And the MOST fun part started after, shopping for new clothes now I can fit into Old Navy, H&M, Uniqlo, FOS and even Top Man!

Remember SUBSCRIBE NOW for more VLOGS.

Camera used: Canon PowerShot G7 X

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Where To Go In Malaysia – Interactive Travel Map

Say you’re travelling to Malaysia for the first time, or like me, you live here and are looking where to go in Malaysia – for something new and interesting. This new tool by Expedia could come in really handy!

It’s an Interactive Travel Map of Malaysia that provides info about the major cities and points of interest including things to do, where to eat and Flight + Hotel info.

Where To Go In Malaysia - Interactive Travel Map

Locations

It currently covers:

  • Kuala Lumpur
  • Langkawi
  • Melaka
  • Labuan
  • Johor
  • Putrajaya
  • Penang
  • Kota Kinabalu
  • Cameron Highlands
  • Kuching
  • Ipoh

With a ‘Things to Do’ and ‘Food’ section for each place plus a link to a Flights and Hotel guide for each.

Food in Kuala Lumpur, some great suggestions:

Food in Kuala Lumpur

Points of Interest

If you click on the pin on the map, it has more details for each location. Including the full address, opening hours and a description of the place.

Fierce Curry House

Fierce, one of my favourite places! (When I still at rice and bread..haha).

There’s plenty of interesting places to visit in there too, even for KL natives it might give you some new ideas for weekend activities (Farm in the City or Broga Hill for example?).

So do have a look through.

You can find out more about Malaysia by checking out the Expedia Interactive Travel Map.

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WildFit Challenge – Week 11 & 12 – A Small Break

Still in Spring, still enjoying it, still losing weight! All good so far. The only change really during this period is that for Week 12 we came out of Spring together as a group. Now that doesn’t mean going wild, cheating and eating all kinds of junk (still no sugar, dairy etc).

But it does mean you can eat some fruits in the morning (preferably start with berries) and towards the end of the week indulge in some complex carbs (sweet potato and brown rice for example).

Week 11

The shopping began at this point! I’d lost so much weight I couldn’t comfortably wear my old clothes anymore – they looked ridiculous and were just tremendously lose.

You can see my process of getting rid of my old stuff here:

Shopping at FOS




May not look the best in this at this point, but it’s an XL in a regular store (FOS) AND it’s muscle fit. So yah, progress for sure. I can actually shop in high street stores now like H&M, Uniqlo, Old Navy and FOS.

Amazingly I’m only an L in H&M, not even an XL!

And I got my first item ever from Uniqlo, a pair of jeans – quite a monumental moment for me.

Uniqlo Jeans

Happy days!

We managed to squeeze another meal in at ChimiChurri Jaya One too, probably our favourite place to eat on diet. Totally sugar free, a great selection of proteins and cauli rice!

ChimiChurri Jaya One

Week 12

So this week we were supposed to go out of Spring, but honestly for us we’d been kind of in and out anyway and as we were in December and we knew we were very likely to go way off the rails over the Christmas period we decided just to stay in (pretty) deep Spring.

I had a 2 day company meeting off-site, so that was a bit of a challenge. But as with anything, a bit of effort and planning can mitigate against less than ideal circumstances in most cases.

Hotel Buffet Lunch

The one thing I do appreciate more now is hotel buffets, because it allows you to select what you want, what is on diet and you can try a small amount of a few things to see if they are sweet/not suitable etc. This is what I had for lunch basically, loads of steak and prawns and sparkling water – and it was delicious.

We also went our for dinner too, and I managed that on diet with rotisserie chicken and rattatouie – it came with potatoes so I just asked them to swap that for more vegetables. It was delicious!

Dinner Out




Yah I’m also that weirdo that brings their own tea to events now haha. Rooibos ftw!

Rooibos Tea

I also did a bit of cooking this week, a typical Summer type dinner – Spatchcock chicken with a lemon mayonnaise, sweet potato wedges and some stir fried spinach in coconut amino’s.

Spatchcock Chicken

We did have some summer meals during the week, just not all the time and we chose not to have any fruit at all.

Week 11 & 12 Summary

Pretty interesting times for us as it felt more like we were learning how to live with a WildFit type diet for the long term, what was below our line of acceptability (things that you absolutely wont eat) and what we thought we’d keep in our lives even knowing it was bad for our health (butter!).

Excercise wise, I’m still keeping up my Couch to 5k, although week 4 got REAL tough, I’ve had to retry it a few times. And I’m doing my daily pushups, I’m up to 14 a day now – from the beginning when I couldn’t even really do 2 pushups properly. Quite a lot of progress.

We will keep going, living mostly in Spring and cycling in and out when we feel the need (or desire) to, but eating as much veges as we can at every meal, drinking plenty of water and keeping the bad stuff to a minimum.

Up to date, I’ve lost about 15kg (around 33lbs) on WildFit and in total since June I’ve lost around 22kg (around 49lbs) including losing 5% body fat on WildFit and 11% since June (still a long way to go).




My ideal weight according to the ‘charts’ is around 95kg and my current target for Body Fat % is to get below 24% which would put me back in the normal range. Although my long term goal is to get to 18% or below, ideally around 15%.

I started WildFit at 125kg and 32% Body Fat, right now I’m at 110kg and 27% Body Fat (In June I was 132kg and 38% Body Fat).

If you’re interested in measuring your Body Fat (which is a way more relevant measure than weight) the most accurate way at home is with the Accu-Measure Body Fat Calipers.

You can also get a scale that measures pretty accurately and is much easier (and less painful) like the Tanita BF680W Body Fat Monitor or what I use which is the Fitbit Aria Wi-Fi Smart Scale.

To summarise:

– Drink more water (at least 6-8 large glasses a day)
– Drink the Alkagizer Prime every day (no fruits)
– Add an EXTRA portion of vegetables at every meal
– Continue removing refined sugars
– Continue removing all grains (rice, wheat etc) and white potato
– Continue removing dairy (and all byproducts)
– Continue to remove Food additives, Nicotine, Alcohol and Caffeine
– Continue to Remove fruits, sweet vegetables, beans and honey

Food wise, no changes, apart from having a bit of Summer in Week 12. Remember the tips if you are struggling with the switch and energy (more good fats, plenty of salt, aerobic exercise etc) and keep on in WildFit Spring!

All my WildFit posts are here:

WildFit Challenge – Week 1 – Inner Dialogue
WildFit Challenge – Week 2 – Alkagizer Mild
WildFit Challenge – Week 3 – NO SUGAR!
WildFit Challenge – Week 4 – NO CARBS Or Dairy
WildFit Challenge – Week 5 – No Alcohol or Caffeine
WildFit Challenge – Week 6 – Entering Ketosis AKA Spring
WildFit Challenge – Week 7 & 8 – Staying In Spring
WildFit Challenge – Week 9 & 10 – Yah Still Spring

And you can find out more and buy WildFit here: Join the WildFit 90 Day Challenge

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VLOG002 – How To Install A NATO Watch Strap – 22mm AVI-8

NATO straps are super in at the moment, here’s a video on how to install a NATO watch strap – specifically on a 22mm lug AVI-8 Hawker Harrier II watch.

How To Install A NATO Watch Strap

The watch is an AVI-8 Hawker Harrier II my wife bought my for my birthday <3 - http://amzn.to/2h1xmvb

And the strap is an olive (military) green NATO strap with black hardware to match the face, 22mm for the AVI-8 watch – http://amzn.to/2gUXTeM

Camera used: Canon PowerShot G7 X – http://amzn.to/2gMBMKh

Remember to Subscribe!

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WildFit Challenge – Week 9 & 10 – Yah Still Spring

Nothing much to report here really, still in deep spring on the WildFit Challenge, still avoiding all middle vegetables (including carrots, red peppers, root vegetables, sweet potato etc).

It’s getting easier as time goes on, and we quite enjoy it. It makes grocery shopping really easy, cooking is simpler and less messy (no sticky sugar residue anywhere) and washing up is really easy (fringe benefits of eating like this haha).

It may seem a little more costly at first as you have to buy some new stuff (Aminos, organic balsamic, good oils etc) but after that, it’s pretty much cheaper all the time with very little eating out (Expensive!) and no snacking, junk food or cakes (really Expensive!).

Week 9

We still regularly eat out (At least one a week) and always at Nando’s haha, safest place in the mall. Whole chicken, plain flavour, 4 grilled veges with no carrots.

Liam can eat a whole quarter chicken by himself now (taken off the bone of course).

Liam at Nando's




And then after that he can polish off a whole bowl of peri fries, what a beast. And sometimes he’ll ask for some ‘trees’ too (aka Broccoli).

We did manage to find somewhere else to eat out finally haha, Opika in 1 Utama – an organic market and restaurant. They have some great gluten-free cakes too and the food is really nice and reasonably priced.

Opika 1 Utama

They were really cool too, I messed up my order as I thought it came with sweet potato mash, but I read it wrongly, it was actually sweet basil and potato mash – but they were super cool and changed out the potatoes for me to sweet potatoes with no charge and no fuss.

Opika - 1 Utama - Meatballs

It was delicious, and on diet (if you’re in summer, which I wasn’t but hey you gotta have some leeway).

And yah, we folded and had some cake to feed our Candida haha. It was incredibly delicious and mostly guilt free (gluten and dairy free).

Opika - 1 Utama - Coconut Cake




Really nice cake!

Week 10

Nando’s again of course haha, here’s our full order (plus 2 bottles of water).

Nandos Again!

It’s actually pretty easy to eat clean at Nandos, it’s a tasting and satisfying meal, totally on diet with no guilt! And for the portion sizes, pretty decently priced.

I find myself constantly judging people in Nandos now though, with 1/4 chicken, double carbs (chips and rice) and no veges in sight. It’s a healthy place to eat only if you choose it to be, otherwise, it can be just as bad as anywhere else – it comes down the choices YOU personally make each day and each and every meal.

I was starting to show real signs up weight loss and was able to wear old clothes I haven’t worn in 4-5 years (that were tight then) and have them be pretty loose.

Wearing Old Clothes

Time to start shopping for some new stuff I reckon!




Week 9 & 10 Summary

So yah, not too hard really, still having delicious meals, bitter green smoothies each morning (about 32oz or 1L each) and not going hungry ever.

I’m keeping up some moderate excercise with Couch to 5k and doing some push-ups too, to build my upper body strength, core and give me some toning.

We will keep going in deep spring as it’s working well, we feel very focused, very energetic and are doing great. Up to date I’ve lost about 12kg (around 26lbs) on WildFit and in total since June I’ve lost around 20kg (around 44lbs) including losing around 5% body fat (still a long way to go with that one haha).

To summarise:

– Drink more water (at least 6-8 large glasses a day)
– Drink the Alkagizer Prime every day (no fruits)
– Add an EXTRA portion of vegetables at every meal
– Continue removing refined sugars
– Continue removing all grains (rice, wheat etc) and white potato
– Continue removing dairy (and all byproducts)
– Continue to remove Food additives, Nicotine, Alcohol and Caffeine
– Continue to Remove fruits, sweet vegetables, beans and honey

Food wise, no changes, remember the tips if you are struggling with the switch and energy (more good fats, plenty of salt etc) and keep on in WildFit Spring!

All my WildFit posts are here:

WildFit Challenge – Week 1 – Inner Dialogue
WildFit Challenge – Week 2 – Alkagizer Mild
WildFit Challenge – Week 3 – NO SUGAR!
WildFit Challenge – Week 4 – NO CARBS Or Dairy
WildFit Challenge – Week 5 – No Alcohol or Caffeine
WildFit Challenge – Week 6 – Entering Ketosis AKA Spring
WildFit Challenge – Week 7 & 8 – Staying In Spring
WildFit Challenge – Week 11 & 12 – A Small Break

And you can find out more and buy WildFit here: Join the WildFit 90 Day Challenge

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VLOG001 – Easy Paleo Mayonnaise Recipe (Whole30 Compliant)

I started Vlogging (yay) and here’s my first video an easy Paleo Mayonnaise recipe which is also Whole30 compliant and of course SUGAR FREE.

Easy Paleo Mayonnaise Recipe




WildFit has changed me so much (totally changed our lives in fact) and I had a bit of a milestone today – I managed to buy a pair of Uniqlo jeans – which means I no longer have to wear ‘fat man’ clothes (which my wife calls choosing between ugly shirt A or ugly shirt B) and I can wear things I want to wear as I can fit in regular sizes on normal shops now – so I’m SUPER happy about that.

Anyway, I decided to try something else new as well, which is vlogging – many people asked about how to make Mayonnaise so that’s my first video, if you are interested in this kinda thing and more WildFit/Paleo/Whole30 compliant tips and recipes (nut butter, pickles, pancakes, deep fried oysters etc) tune in.

Here’s the video:




I’ll also be vlogging about other random other stuff as I’ll just be recording my life with my family and what I get up to (so expect to see some Liam too).

So please subscribe, share the videos if you find them useful and give me feedback!

If you have any questions, ask them below or on the video.

Here are my WildFit posts:

WildFit Challenge – Week 1 – Inner Dialogue
WildFit Challenge – Week 2 – Alkagizer Mild
WildFit Challenge – Week 3 – NO SUGAR!
WildFit Challenge – Week 4 – NO CARBS Or Dairy
WildFit Challenge – Week 5 – No Alcohol or Caffeine
WildFit Challenge – Week 6 – Entering Ketosis AKA Spring
WildFit Challenge – Week 7 & 8 – Staying In Spring
WildFit Challenge – Week 9 & 10 – Yah Still Spring
WildFit Challenge – Week 11 & 12 – A Small Break

And you can find out more and buy WildFit here: Why WildFit – a 3 Part Video Series

And remember to subscribe to my VLOG: http://bit.ly/2h7PmVu

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WildFit Challenge – Week 7 & 8 – Staying In Spring

Into WildFit Challenge week 7 we go (and week 8 really as they are pretty much the same). Honestly being in Spring gets easier and easier and week 7 is significantly better than week 6 (which is by FAR the hardest week of all) and then 8 is better than 7 and so on.

So yeah, things were going well – during week 7 I was down to about 119kg which is around 6kg down from the start of WildFit when I was 125kg.

Week 7

Spring is actually not too difficult, especially for us as we both enjoy cooking, we have the equipment, the tools and the skills to cook tasty food within the constraints of Spring.

The only really danger in Spring is boredom, I don’t really feel hungry, my energy is stabilised and I find eating much more salt helps (ketosis is diuretic and fat stores a lot of water and mineral content) so 3-5 grams a day is good (high quality pink Himalayan salt or unprocessed sea salt).

We had some amazing meals nevertheless.

Paleo Ikan Bakar (yes you can find chili boh and sambal with no sugar).

Paleo Ikan Bakar




Served with cauliflower and broccoli rice of course (our go-to for Asian food).

Yah I was in a spicy, Asian food mood haha – one of my favourites – Petai Prawns!

Paleo Petai Prawns

We also found a great and completely compliant place to eat out – Chimichurri Jaya One. They have 2 really nice dressings without sugar and you can assemble your meal to be completely spring/paleo compliant.

Chimichurri Jaya One

More Asian food haha, this is something we have every week now seen as though we shop at NSK every Sunday night we grab a lovely fresh Siakap and steam it or oven bake it with ginger, garlic, chilis and some coconut aminos or Bragg’s aminos.

Paleo Steamed Fish

Week 8




We had another go at eating out at a place called Goodness Greens Cafe in TTDI, not even gonna talk about that as I had a bad experience and won’t be going back. Basically, a place that’s pretending to be healthy-ish – but really isn’t and has NO Dressings on the menu without some form of sugar (apart from plain olive oil, which I ended up having to have).

Bah Kuh Teh with konyaku noodles. If you have noodle cravings, these will be your saviour. In the US they sold as Miracle noodles or something like that, basically carb free, zero calorie noodles. 97% water and some undigestible fibre.

BKT with Konyaku Noodles.jpg

There’s no real secret to this phase, or staying in Spring other than to keep yourself fed well, make the effort to shop – learn to cook better and be creative.

Google whatever you want to eat + Paleo and then adapt it to fit in Spring.

Honestly don’t have a whole lot of meal pictures after this point as it stopped being a novelty and just started being how we eat every day, we don’t feel hungry, we have amazing energy, we sleep great and even when we don’t sleep that long we don’t feel tired all day.

Cravings are 99% gone (the odd devil conversation does pop-up now and then).

Pretty amazing really.

Buying some Ketostix – Ketone Measurement Sticks

This is also the stage when you want to know if you are entering Ketosis. So I bought some Ketostix aka Ketone sticks to test how I was doing, apparently, I was doing great (or not depending on how much you read..).

Ketone Sticks Malaysia

I bought the Sensatest Ketone Urine Reagent Strips 100 Strips from Lazada.

So yah, definitely in Ketosis, in optional nutritional ketosis? Probably not – but on the way for sure! It’s good to have a sign that we were doing the right thing. Now you have to understand Ketone urine reagent strips and that they measure what equates to excess ketones and also don’t measure the type of ketones you produce when you are fully keto or fat adapted.

So they are a very blunt tool. If you want an accurate measurement you need to do a blood test with something like the Precision Xtra NFR Blood Glucose Monitoring System – but that’s a step too far for me.

You can read this to understand more:

Week 7 & 8 Summary




This is the time to buckle down, get into a rhythm and commit to doing this for as long as you need to. We surprisingly didn’t struggle too much, of course, cravings hit us hard sometimes – and we succumbed to some compliant as possible treats from time to time (almond coconut cookies and similar).

We ate a lot, made sure we had plenty of variety and still ate out at least once a week (our weekly Nando’s outing – a whole chicken with 4 portions of grilled vegetables, no carrots).

With the odd other meal at Paleolicious, ChimiChurri or sometimes we had to make do with whatever was available that was most supportive of our health (Subway salad is an option).

This is also a great time to start working out with a little more intention, which is why I started back up my Couch to 5k training.

And if you want to go a little deeper, here are some great books to read on the subject:

The Art and Science of Low Carbohydrate Living
Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet
The Art and Science of Low Carbohydrate Performance
Why We Get Sick: The New Science of Darwinian Medicine
Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health
Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers
New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great.
The Obesity Code: Unlocking the Secrets of Weight Loss
Why We Get Fat: And What to Do About It
The China Study: The Most Comprehensive Study of Nutrition Ever Conducted

Read all of the above and you’ll be in an educated position to take complete control of your health. It’s a powerful position to be in.

If you are struggling to switch into ketosis, remember the following tips:

– Up your salt intake (my preference is Himalayan pink salt as it’s very mineral rich and pretty cheap and easily available here)
– Eat plenty of healthy fats (Coconut oil, fatty fish, avocados)
– Even more water than usual
– At minimum some moderate exercise (brisk walking for 20-30 minutes every day is enough, especially when you feel low energy)

To summarise:

– Drink more water (at least 6-8 large glasses a day)
– Drink the Alkagizer Prime every day (no fruits)
– Add an EXTRA portion of vegetables at every meal
– Continue removing refined sugars
– Continue removing all grains (rice, wheat etc) and white potato
– Continue removing dairy (and all byproducts)
– Continue to remove Food additives, Nicotine, Alcohol and Caffeine
– Continue to Remove fruits, sweet vegetables, beans and honey

Yup, so no change – keep on in WildFit Spring!

All my WildFit posts are here:

WildFit Challenge – Week 1 – Inner Dialogue
WildFit Challenge – Week 2 – Alkagizer Mild
WildFit Challenge – Week 3 – NO SUGAR!
WildFit Challenge – Week 4 – NO CARBS Or Dairy
WildFit Challenge – Week 5 – No Alcohol or Caffeine
WildFit Challenge – Week 6 – Entering Ketosis AKA Spring
WildFit Challenge – Week 9 & 10 – Yah Still Spring
WildFit Challenge – Week 11 & 12 – A Small Break

And you can find out more and buy WildFit here: Join the WildFit 90 Day Challenge

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Resuming My Couch To 5k Training – Learning To Run

I started this journey way back in 2013 with my Couch to 5k training and my dusty treadmill and unfortunately this category on my blog has remained lonely with only 2 posts in it for the past 3 years.

But now I’m eating well with WildFit, I feel great and have loads of energy, plus I’m way better at committing to things now – I decided to take it up again.

I think last time I only documented the first workout of week 1 and probably didn’t manage to get much further than that: Couch-to-5k – Week 1 Workout 1 Conquered!.

This time though, I WILL FINISH IT! No promises I’ll actually be able to run 5 kilometres at the end, but I’ll give it a damn good go.

So yah, I started again. Started with walking at 3.2 mph and jogging at 5.2 mph – not too bad. Got a good sweat on and heart rate maxed out (my Fitbit Charge 2 arrived just in time!).

Resuming My Couch To 5k Training

It’s a good work-out, nicely paced and with 3.2/5.2 mph I find it very manageable to complete. The first week has you going about 2.6km in 28 minutes.

Fitbit Charge 2 - Couch to 5k

I’ve actually complete 3 weeks of the program now and am starting my 4th (tomorrow night will be Week 4 – Day 1) and I haven’t missed a single session yet, plus I’ve completed them all.

My speed is up as well, now I’m doing 3.4 mph for the brisk walk and 5.4 mph for the jogging sections (the past week had 2x 3 minute jogs – which was pretty intense).

Couch to 5K Training

It’ll be interesting to see what the coming week brings, I can definitely feel the difference in my cardiovascular fitness, stamina and ability to run. It helps a lot of Badminton (which I try to play at least twice a week) – and burns insane calories (1500-2000 in a 2 hour session).

Definitely getting thinner, fitter and healthier every day!

Get a great book to help here: 5K Training For Beginners: From Couch To 5K Runner In 8 Weeks Or Less

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WildFit Challenge – Week 6 – Entering Ketosis AKA Spring

Week 6 is here, winter is over, fruits are gone and we are entering ketosis – also known in WildFit terms as ‘Spring’. I think the past 5 weeks have been leading up to this, week by week eliminating the most obvious bad stuff (sugars, dairy, grains, carbs) and the toxins which cause fat storage (alcohol, nicotine, caffeine) – all that’s left now which could make us gain weight is..

THE FRUIT – so yah, no more fruit platters for breakfast – fruit is OUT. No more apples in the Alkagizer, no more Alkagizer Mild. Now we switch to Alkagizer Prime which is basically a bitter green smoothie.

It’s not too bad at this point as our taste-buds have normalised a lot, so we can even detect sweetness in Lemon Juice now..

Day 1

Wow the first few days after cutting the fruit is TOUGH, your body is just screaming 24/7 for sugar, for carbs, for something to give it quick energy, you feel a crushing tiredness, headaches, body aches, cramps and I had pretty bad nausea too – this is called Keto Flu.

We continued having delicious meals, but Kimberly kept talking about Krispy Kreme doughnuts every 5 minutes, all day, and I kept having dreams of big piles of baguettes slathered in French rolled butter..

Steak, Mushrooms and Broccoli




Day 3

By midweek we were feeling kinda better, slightly.. Energy was still hard to manage, especially if you exercised – aerobic exercise is recommend but not anaerobic which I did (Badminton). I feel asleep on the sofa immediately after getting back from badminton and woke up at 5am!

Badminton in Ketosis

The Rest of the Week

Of course we continued having amazing meals, this was one by me – sous vide salmon with stir fried mixed vegetables in a little Bragg’s Aminos.

Sous Vide Salmon

We also realised we were shopping very differently and Malaysia does have healthier options available in all shops pretty much, you just need to look for them. Jaya Grocer has grass feed beef and a decent organic section where we could replace our normal Balsamic Vinegar with an organic option containing no sugar, caramel or colourings.

Healthy Foods at Jaya Grocer




This was a winner too, sous vide grass fed steak with roasted mixed vegetables and lightly pickled cucumber.

Grass Fed Steak

Selling my Nespresso Coffee Maker

I also got hardcore committed to not ingesting caffeine anymore and decided to sell my Nespresso Pixie – it sold within an hour of me posting it.

Nespresso Pixie for Sale

Feels good to not have a daily drug addiction anymore.

Don’t get me wrong, I’m sure caffeine will pass my lips on occasion in the form of chocolate – but it will be minimal and infrequent. Coffee and Tea is pretty much below my line of acceptability right now.

Making Nut Milk

Nut milk is REALLY expensive in Malaysia and usually has all sorts of crap in it, including sweeteners, chemicals and only about 2% nuts.

Making Macadamia Milk

It’s really easy to make at home with some raw Macadamias bought from a baking supplies shop for about RM80-90 per kilo.

– Soak them for 2 hours with some good salt (pink Himalayan or sea salt) and a splash of apple cider vinegar
– Blend them (1 cup of nuts with about 3 cups of water)
– Season to taste
– Drain with a nut bag (or we just used a cheese cloth)
– Chill and enjoy!

Honestly, it’d be a lot nicer with a little sweetener (raw honey or maple syrup) but we can’t have those right now, and it’s pretty nice without.




Week 6 Summary

I’ve got to say, as far as this program goes, this is by far the toughest week so far – last week was pretty hard, but the fruit keeps your energy pretty high so you don’t suffer too much.

But as soon as you cut the fruit out, bam, your energy sinks to the bottom of the ocean and you feel all over the place as the last remnants of sugar leave your body.

It’s one time when you have to exercise some willpower, read about what is going on with your body and power through it until you flip your switch from sugar burning to fat burning (ketosis or entering a ketogenic state).

Probably the most valuable article I read about it was this one: Keto-adaptation: what it is and how to adjust

– So up your salt intake (my preference is Himalayan pink salt as it’s very mineral rich and pretty cheap and easily available here)
– Eat plenty of healthy fats (Coconut oil, fatty fish, avocados)
– Even more water than usual
– Some moderate exercise (brisk walking for 20-30 minutes every day is enough, especially when you feel low energy)

To summarise:

– Drink more water (at least 6-8 large glasses a day)
– Drink the Alkagizer Prime every day (no fruits)
– Add an EXTRA portion of vegetables at every meal
– Continue removing refined sugars
– Continue removing all grains (rice, wheat etc) and white potato
– Continue removing dairy (and all byproducts)
– Continue to remove Food additives, Nicotine, Alcohol and Caffeine
Remove fruits, sweet vegetables, beans and honey

Ouch. Those fruits were really keeping me going!

All my WildFit posts are here:

WildFit Challenge – Week 1 – Inner Dialogue
WildFit Challenge – Week 2 – Alkagizer Mild
WildFit Challenge – Week 3 – NO SUGAR!
WildFit Challenge – Week 4 – NO CARBS Or Dairy
WildFit Challenge – Week 5 – No Alcohol or Caffeine
WildFit Challenge – Week 7 & 8 – Staying In Spring
WildFit Challenge – Week 9 & 10 – Yah Still Spring
WildFit Challenge – Week 11 & 12 – A Small Break

And you can find out more and buy WildFit here: Join the WildFit 90 Day Challenge

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