Plus+ Men August - September Issue

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EXPERIENCE

Aug–Sep 2015

SURFING IN BALI THE ULTIMATE FAT BURINING

BODY WORKOUT!

SILAT: ART AND DEFENCE WORKOUT Free Silat workout guide Inside

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+Content +Health 6 The Most Common Health Problems in Men 10 A look at Wearable Technology

+Fitness 14 How to prevent muscle fever

28

18 The Ultimate Fat Burning Body Weight Workout 23 SILAT The Art of Self Defense

Aug–Sep 2015

34

+Life Inspired 28 Creating art scenes one painting at a time 34 Hitting the Slopes with Brunei's Talented Skaters 36 Muiz 38 Muhammad 40 Farih

10

42 Izzi 44 Aerul

50

+Focus 46 Its that SIMPLE

+Upcoming Event 49 “Be My Rock & Pop Soul” Music Competition 2015

+Travel 50 Bali On Board

2 PLUS Aug–Sep 2015

+Publisher Info

Dear readers,

W

elcome to our August edition of Plus+ Magazine, where in this month’s men’s issue we take a look at the creative arts, as well as our normal mix of health, fitness and lifestyle stories for your entertainment.

On our cover this month, we feature Wilson MC Lau, a rising star on the art scene in Brunei, who has been wowing audiences with his watercolour paintings over the last year. Practically unknown just 12 months ago, he shares with us his passion for art, what drives him and how he goes about bringing the canvas to life.

We also feature interviews with some of Brunei’s best skateboarders, who tell us about how they got started on the slopes, as well as stories about the blood, sweat and tears they have to endure in trying to master the perfect moves.

For our workout routines, we take a look at Silat, our local

+Publisher Nexploit Services +Editor-At-Large Simon Keller +Talent Editor Elizabeth Sim +Senior Copy Editor Mohd Aslan Abdullah +Marketing and Digital Content Nursadiqin Misir +Graphic Designer Anna Thien Oleh Melnyk John M. Rey

martial art of self-defense, with a step by step exercise guide to demonstrate some of the basic moves, plus our ultimate fat burning workout will help those of you looking for a leaner physique.

Our health section this month looks at the issue of muscle fever after exercising, with details on how to minimise the risk of it occurring. We also take a look at the most common health problems that affect us men during our different life stages, plus if you are feeling overwhelmed with today’s hectic lifestyle, our guide to clearing out all the clutter in your life is designed to help you take a first step to a simpler, more rewarding lifestyle.

Don’t forget you can follow us for the latest updates @PlusBrunei on Facebook and Instagram, where we post behind the scenes pics and sneak peeks of upcoming features.

Many thanks and happy reading, Simon Keller & the Plus Team

+Photographer Jerome Wong Lex Yong

Ministry of Health (Brunei Darussalam) Ministry of Culture, Youth and Sports (Brunei Darussalam) Health Promotion Centre (Brunei Darussalam) Fitness Zone Royal Brunei Airlines Progresif Cellular Sdn Bhd

+Publisher information Nexploit Services Lot 4169, Kg Serambangun, Tutong TA 2541 Brunei Darussalam

+Have a story to share?

Email it to  plusbrunei@gmail.com

+For business inquiries and distribution Email it to  plusbrunei@gmail.com

+Get interactive with Plus Magazine

+Featuring Wilson MC Lau Muiz Marzuki Aerul Mardini Muhammad Norsyafiq Bin Awg Ahmad Izzi Syazwi Bin Hj Adi Othman Farih Awg Julaihi +Contributors King Seh Horng Joanna Kwan Shelley Ann Busque Julie Andreea Anna Aziz

All rights reserved.

Neither this publication nor any part of it may be reproduced, stored in a retrieval system, or transmitted in any form of by any means electronic, mechanical, photocopying, recording or otherwise, without the permission of Nexploit Services. Where option is expressed it is that of the author and does not necessarily reflect the editorial views of the publisher or Plus.

All information in Plus is checked and verified to the best of the publisher’s ability, however the publisher cannot be held responsible for any mistake or omission enclosed in the publication.

4 PLUS Aug–Sep 2015

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+Health

THE MOST COMMON

HEALTH PROBLEMS IN MEN

BEING WELL INFORMED IS THE KEY IN PREVENTING THESE CONDITIONS

6 PLUS Aug–Sep 2015

Health+

A

ccording to the World Health Organization, global life expectancy nowadays is 6 years longer than it was only 20 years ago.

Yet despite the quality of our health improving overall, the same statistics show that we men are still not as good as women at dealing with health problems.

Different health issues are more prominent in different age groups, so we take a look at the most common ones that affect us throughout our life.

YOUNG ADULTS (18-34 YEARS) The fact that men generally face more health problems that women is not entirely because of biological reasons, but also due to behavioural reasons. Men tend to neglect their medical issues and often postpone consulting a doctor until the issues can no longer be ignored. This behaviour of quietly disregarding problems is most acute when men are aged 18 to 34.

Growing out of the teenage years and into adulthood, most guys who face health problems do so because of a reckless lifestyle and poor self-care. Unintended injuries are the most common health problem of young male adults. These occur as workplace accidents, training or sports injuries and even domestic accidents.

However, from a biological point of view, obesity is now becoming the leading health threat on a global scale that young men have

A stroke happens when the brain doesn’t receive enough blood. This can be caused by a clot blocking a blood vessel or causing the vessel to rupture. In obese people, the risk of stroke is increased by the accumulation of fat in blood vessels. to deal with in the 21st Century.

Genetics might play a role in obesity, but the main cause of the condition are overeating, eating junk food full of sugar and salt, and a lack of physical activity.

If ignored, obesity can trigger more serious health conditions, such as cardiovascular disease (heart disease and strokes), diabetes and osteoarthritis.

Alcoholism, drug dependency (such as to sleeping pills or performance enhancing drugs) and depression are also on the rise in young male adults in the last few years. These afflictions are usually attributed to stressful work environments, domestic problems and economic instability.

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+Health

MIDDLE-AGED MEN DEAL WITH HEALTH ISSUES TOO (35-65 YEARS) The most common health problems in midlife men differ from the ones in youngsters. Adult men no longer feel the need to be adventurous with their lifestyle choices and tend to focus on family and career.

However, time takes its toll and as the body ages and overall health begins to deteriorate.

High blood pressure strikes 3 in 10 male adults and some don’t even know they have it until they are rushed into hospitals from complications. The main causes of hypertension are smoking, poor diet, alcohol abuse, lack of exercise and obesity. The risks of high blood pressure include cardiovascular disease, stroke or heart attack and damage to the kidneys.

Next in line is diabetes.

Type 2 diabetes is the most common form of the disease and it develops when the body doesn’t produce enough insulin to break down glucose. In most cases, type 2 diabetes is a direct result of obesity.

The long-term risks of the disease include cardiovascular disease, kidney failure and even blindness.

The transition from midlife to old age can also have a greater negative impact on men more than women. When reaching retirement age, some men can find it difficult to adjust to no longer having a working life, which can result in mental health issues such as depression.

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HEALTH PROBLEMS IN THE ELDERLY (65+ YEARS) Men who made it to 65 years old with a clean bill of health should really count their blessings.

However, no matter how well you take care of your health as you age, some health conditions are almost bound to happen as the body ages.

Neurologic conditions such as dementia and Parkinson’s disease, as well as musculoskeletal conditions (osteoarthritis, osteoporosis, gout and muscle loss) are common health problems that can affect elderly men.

Arthritis is the leading medical condition that seniors have to face.

Because the symptoms include joint pain and loss of flexibility, most people interpret these inconveniences as signs of aging.

As time goes by, the pain becomes more acute in the hips, hands, knees and the spine.

Unfortunately, not only physical health deteriorates as we age, but also mental health. Alzheimer’s disease is the most common mental condition afflicting among men over the age of 65.

Cancer is also on the rise on the whole in older men, with prostate, lung and colon cancer being the most frequent forms that affect the male body after retirement.

DID YOU KNOW? Aging is the single biggest risk factor for developing cancer.

Early symptoms of different forms of cancer are often confused for signs of other ailments.

Stomach cancer, for example, is often misdiagnosed in its early stages, as indigestion or heartburn.

General signs and symptoms of cancer may include: fatigue that doesn’t improve with rest, unintentional weight loss, unexplained fever, lumps under the skin or changes in skin aspect and/or color.

+Health

A LOOK AT

WEARABLE TECHNOLOGY

A

lthough there have been wearable fitness trackers and smart watches around for the last 10 years in various forms, most sold very poorly due to having very limited functionality and were really for hardcore enthusiasts only.

Then at the start of 2013, a few innovative start-up companies debuted next generation smart watches, and since then the market has exploded for wearable devices. Close to 20 million devices were sold in 2014 alone and sales are now estimated to grow to 45 million this year.

This rapid expansion of sales has brought a huge range of manufacturers to the market,

from fitness companies, mobile handset makers and navigation technology providers. The latest advances in technology have enabled a myriad of features to be packed into tiny devices of various forms, extending the usefulness of the latest gadgets to measure nearly everything the user does, as well as report on it back to the connected world.

In terms of fitness, it’s not just about measuring heart rate anymore. With these devices, one can measure things such as muscle

10 PLUS Aug–Sep 2015

activation, stress levels via heart rate variability (HRV), gait, running postures and even brainwaves!

Routes for activity can be planned with exact geo-location positioning, with access to all types of geographical measurements and even weather variances can be computed. A normal consumer can now have access to the types of data and performance metrics that were previously available only to athletes, coaches and athletic performance scientists — all for a few hundred dollars!

From a psychological standpoint, such devices can be extremely useful in fueling a powerful motivational element to raising one’s commitment towards their chosen exercise regime, with the ability to measure and evaluate performance. With associated connected apps, many devices are able to interact with all manner of online services that provide extra information and analysis of the data, with some even adding motivation elements via social interaction such as games and leader boards.

So whether you are just looking for a smart watch as a convenient accessory to keep your hands free from your mobile, with some added fitness apps, or looking for a dedicated fitness measurement device, you are literally spoilt for choice in 2015! In determining which device is best suited for you, it is therefore useful to ask yourself these three essential questions: 1. What is the real purpose of this device?

2. What would you like to measure and does the device do the job?

3. What connected services do you want that help in interpreting the collected data?

We now take a look over the next few pages at some of the dedicated wearable fitness tracking devices that are currently on the market, from Garmin, Suunto and TomTom. 

Health+

GARMIN

NAVIGATION SPECIALIST GARMIN SHOWS THAT IT IS ABLE TO BE STYLISH, FUNCTIONAL, AND SPORTY ALL AT ONCE WITH ITS CURRENT SPORT WATCH AND HEART-RATE MONITOR LINEUP.

FENIX 3 The Fenix 3 is a rugged-looking multi-sport watch that doesn’t look like a bicycle computer strapped to your wrist. A 3-axis combined compass, altimeter, and barometer helps you find your way around, and a stainless steel antenna with GPS + GLONASS support ensures quick long-on to a signal and. When used with the heart-rate monitor, the Fenix 3 is able to calculate a series of advanced metrics, including a VO2 Max estimator. The GPS track log allows you to note up to 1,000.00 locations, 10,000.00 track points, as well as navigate to them.

FORERUNNER 920XT Designed to be simple enough for the casual trainer, but with everything that a greatly experienced athlete could ever want, the versatile GPS-enabled Garmin FR 920XT offers advanced running dynamics computations, including cadence, vertical oscillation, ground contact time, VO2 Max estimator, and a recovery adviser. A dedicated Swim Mode captures detailed swim metrics, and there are even alerts for calories and stoke rate. When used with the heart-rate sensor, Forerunner 920XT offers features that can dial in your recovery status, as well as your racing potential.

VIVOACTIVE Vivoactive is an ultra-thin GPS smartwatch packed with Garmin’s sport and navigation technology know-how.

It is the first Garmin to work with the new Connect IQ store, which allows you to download apps and widgets designed especially to work with Garmin products.

Built-in sports apps track your stats — even when away from your phone. Simply tap to choose among GPSenabled running, golfing, and cycling apps, plus swimming and activity tracking. The rechargeable battery lasts up to three weeks in watch/activity-tracking mode.

Heart-rate monitoring is activated when paired with Garmin’s separately available heart-rate sensor.

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+Health

SUUNTO

WITH A BACKGROUND IN DIVING COMPUTERS AND PRECISION INSTRUMENTS, THE FINNISH COMPANY SUUNTO KNOWS ABOUT DATA ACQUISITION IN EXTREME CLIMATES. THE AMBIT SERIES FEATURES THREE DIFFERENT VARIANTS, BUILT ON THE SAME CHASSIS THAT ENABLES THE USER TO CHOOSE THE VERSION THAT BEST SUITS HIS NEEDS.

AMBIT3 PEAK The flagship of the Suunto Ambit3 range, the Peak has all the functions of the Run and Sport, along with additional data acquisition tools for extreme sportsmen. The built-in barometer provides weather information, including storm warnings. Tide and temperature information also is available, particularly handy when you’re out on a long hike, trail run, or camping. Battery life is 50 hours with all systems in operation, and the watch is waterproof to 100 meters. A built in compass works alongside the GPS waypoint mapping system.

AMBIT3 SPORT The Sport is similar to the ambit3 Run, but with additional features for multi-sport athletes. With the addition of cycling cadence and swim functions, it is now useful for triathletes. It is waterproof to 50 metres and has a battery life of 25 hours with all systems operating, enough to see you to the end of an ironman event. The devices calculates altitude as well, using a GPS signal to give you an estimated reading. Like the Run, it is Bluetooth-smart enabled and pairs with the heart-rate sensor and Movescount App for data analysis and coaching.

AMBIT3 RUN Packed with all the features that a runner will require, the Ambit3 XRXun is the starter of the family. It can be paired with the Suunto smart sensor to monitor your heart rate, and in the absence of data connectivity the smart sensor can store your heart rate data internally until ready to upload. The Ambit3 is one of the few devices on the scene that boasts full GPS waypoint navigation. Thus, instead of just passively downloading your route post-run, the watch can display a map and be used as a navigational aid.

12 PLUS Aug–Sep 2015

Health+

TOMTOM

DUTCH ELECTRONICS COMPANY TOMTOM FIRST MADE ITS MARK INTERNATIONAL WITH ITS PORTABLE GPS NAVIGATION DEVICES. IT HAS EXPANDED INTO SPORTS MONITORS, AND THE PAIR OF DEVICES DISCUSSED HERE ARE DEMONSTRATES FURTHER EVOLUTION OF THE ORIGINAL GPS-ENABLED TOMTOM RUNNER.

TOMTOM RUNNER CARDIO When discussing heart-rate monitors, casual runners usually are apprehensive of the need to use a chest strap and sensor during training sessions because they can feel uncomfortable and require additional maintenance. TomTom’s Runner Cardio is a new-generation devices that senses your heartbeat via an optional sensor mounted on the back of the watch face, permanently doing away

with the chest strap. The watch can be synced to your smartphone via blue tooth or be connected

by USB to a computer. TomTom claims that with all monitoring functions switched on, the Runner Cardio is good for around 10 hours of use on a full battery charge. If you keep it on for most of the time as a watch, though, the battery is good for around a month.

TOMTOM MULTISPORT CARDIO The Multisport Cardio looks identical to the Runner Cardio, but the device has additional features tailored to suits triathletes. It also comes packed with a bike mount, and the device can be removed from the wrist strap and lifted to your bicycle like a cycling computer.

It has additional swim and cycle modes beyond the standard Runner Cardio, although an additional cadence sensor is required if you want to track your pedaling speed on a bicycle. The swim mode works by tracking how many lengths Of a pool you are covering, and the internal accelerometer measures how many strokes per lap you are making to measure efficiency

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+Fitness

HOW TO PREVENT

MUSCLE FEVER

AFTER STRENUOUS EXERCISE MOVING THE WAY HUNTER-GATHERERS USED TO MOVE

T

he damage caused to muscles during intense exercise can be classified into acute and delayed onset muscle soreness (DOMS) – both often referred to as “muscle fever”. Acute muscle soreness appears during and shortly after the workout, while DOMS occurs from 24 to 72 hours post workout, and manifests as swelling, reduced range of motion, stiffness and weakness of the muscle.

It is not uncommon for untrained individuals to experience muscle fever after strenuous

14 PLUS Aug–Sep 2015

exercise, but contrary to popular belief, this unpleasant symptom does not occur as a result of lactic acid accumulation inside the muscle tissue.

Anyone can experience muscle soreness after an intense workout, the typical pain combined with stiffness and tenderness resulting from the stretching and contraction of the muscle fibers which are put under pressure. More precisely, the soreness is caused by what is

referred to as eccentric exercise, or eccentric lengthening of the muscle.

When the muscle are put under pressure whilst lengthened, microscopic tears can occur in the muscle fibres. This doesn’t happen when the weights are lifted, rather when they are lowered down, as this is when the muscles have to resist the weight and to work against gravity. A contracted muscle that is stretched, as happens when lowering the dumbbells during biceps curls for example, can develop such micro tears.

Fitness+ SHOULD EVERYONE EXPERIENCE MUSCLE FEVER AFTER AN INTENSE WORKOUT? Delayed onset muscle soreness can be experienced by anyone, but if you’re an athletic person with an active lifestyle, chances are you won’t have to deal with muscle fever very often.

In trained individuals, muscles adapt faster to the various intensities of exercise, plus recover faster from the minor trauma caused by increasing the weights or the speed of a workout. Training the same muscle groups several times per week may also cause muscle fever, even if you’re in good shape, as the muscles need time to recover, especially after strenuous exercise.

Not getting adequate food and not hydrating your body properly before, during and after the workout may lead to the condition. Skipping the warm-up and cool-down intervals may also make you more prone to suffering a delayed reaction.

Training a muscle that already feels sore will not cause more damage to the fibers, unless that muscle is strained as opposed to just sore.

DOMS is a sign that your muscles are repairing after the tough workout, so even if the symptom is unpleasant, it’s smarter to allow your body to recover properly, using its own mechanisms, then to try to “treat” this symptom with medications. NSAIDS like Aspirin can be used for relieving the pain and soreness, but won’t accelerate the recovery and won’t do your muscles any favours in terms of strength, flexibility or size.

This is why it’s better to avoid taking medications every time you experience muscle fever – instead, try to prevent onset in the first place.

AVOIDING DOMS WITH SIMPLE LIFESTYLE CHANGES The first and most important thing you can do to prevent muscle fever is to rest before and after a workout, as this is when your body recovers. Don’t skip sleep hours and don’t go to gym when you’re already exhausted, as this will force your muscles to work harder and will make the soreness more acute.

Also, try to increase the resistance progressively, as this gives your body the chance to adapt to the new intensity of the workout without suffering muscle damage.

Recover actively instead of lying on the couch after strenuous exercise, as this keeps the blood pumping and ensures the proper flow of nutrients and fluids to the muscle fibres. Always hydrate your body properly, to make sure toxins are eliminated from the muscles and to prevent muscle cramps.

It’s also important to eat properly, taking in enough nutrients to ensure the proper electrolyte balance in the muscle fibres.

Mineral and vitamin deficiencies can lead to muscle soreness as muscle contractions can’t take place properly.

MUSCLE FEVER IS CONSIDERED “GOOD” PAIN, AS IT PROMOTES THE MUSCLE GROWTH PROCESS AND IN TIME HELPS YOUR MUSCLES ADAPT TO HIGHER WORKOUT INTENSITIES AND HEAVIER WEIGHTS. DOMS (DELAYED ONSET MUSCLE SORENESS) IS NOT THE SAME WITH MUSCLE STRAIN.

DID YOU KNOW? Stretching, massaging the painful muscles to improve circulation and relieve the tension, taking a warm bath to loosen up the tight tissues, as well as drinking enough fluids and applying ice packs and hot packs every other 15 minutes may be helpful in reducing the soreness and promoting faster muscle recovery.

Another effective strategy is to adjust the intensity and length of the workouts based on your fitness level and shape in a specific day.

If you feel you’re too tired for an intense workout, use lighter weights or do cardio and aerobic exercises that don’t put too much stress on your muscles. Instead of 3 sets of 12 reps, do only 2 sets of 10 reps, and stick with familiar exercises, as performing movements you’ve never done before may also lead to muscle soreness. This happens because trying new exercises usually means engaging muscles you don’t train on a regular basis.

If you only train occasionally or are a beginner, take it slow and adopt a progressive approach, keeping the workouts shorter – 10-20 minutes is enough to make your muscles sore if you practice intense exercises - so don’t push yourself too hard.

Finally, to prevent regular occurrences of muscle fever, try to exercise more often and to include both cardio and strength workouts into your regular routine, as this way your body will adapt to the new forms of physical activity and muscles will no longer suffer micro damage every time you engage in a more challenging routine.

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+Fitness

This workout routine involves cardio, abdominal, lower body and upper body development exercises

18 PLUS Aug–Sep 2015

Fitness+

BODY

THE ULTIMATE FAT BURNING

WEIGHT

WORKOUT I

f you are living a busy lifestyle or travel often, you probably find it difficult to get to the gym when you need to, especially when you are trying to lose body fat. Fortunately , you can still achieve your fat burning goals in just 20 minutes per day in the comfort of your own home and simply using your own body and environment, with no specialist equipment required for your workout.

Not only will these exercises help you burn body fat, but they will also ener-

gize you all day by increasing your anabolic hormones such as HGH and Testosterone. Our ultimate bodyweight workout also stimulates lactic acid production, which has been shown to stimulate fat loss by spiking your HGH levels post exercise.

This workout routine involves cardio, abdominal, lower body and upper body development exercises - all designed to burn away that excess fat and help sculpt your body for a leaner physique.

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+Fitness EXERCISE ONE:

SPRINT INTERVALS TOTAL NUMBER OF INTERVALS: 8 REST TIME BETWEEN INTERVALS: 45 SECONDS SPRINT TIME: 10 SECONDS Sprint intervals are the easiest way to perform high intensity interval training, which has incredible fat burning benefits.

DIRECTIONS: To perform sprint intervals you want to sprint at maximum speed for 10 seconds. This may sound easy but is actually very challenging. The good news is that you only have to exert maximum energy for 10 seconds at a time.

Sprint at 100 percent maximum speed for 10 seconds and rest for 45 seconds. Repeat this for 8 total intervals.

EXERCISE TWO:

LEAP UPS

EXERCISE THREE:

TIME: 30 SECONDS

CLAP PUSHUPS WITH ISOETRIC PECTORAL HOLDS

REPETITIONS: 12

TOTAL NUMBER OF SETS: 3

TOTAL NUMBER OF SETS: 4REST

Leap ups are considered a plyometric exercise and are another fun way to incorporate the fat burning benefits of high intensity interval training. Max speed leap ups consist of jumping up explosively and stimulating your fast twitch muscle fibres as you do so.

DIRECTIONS: To perform a leap up start off with your feet shoulder width apart and your knees slightly bent.

Arms should be resting comfortably at your side. Swing your elbows back as you lower your body and squat down to the ground. Explode back up and jump into the air as high as you can, while tucking your knees to your chest at the same time.

Immediately upon landing jump up again and repeat. You should aim to get 12 repetitions per set.

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REST TIME: 60 SECONDS REPETITIONS: AS MANY AS YOU CAN SAFELY DO BEFORE FAILURE Clap pushups are a high intensity variation of regular pushups.

DIRECTIONS: You will begin in the standard push up position and lower your chest to the ground. As you get to the bottom of the pushup position you want to explode off the ground as fast and energetically as you can, so your hands actually propel your upper body into the air.

When you are in the air clap your hands together and immediately place your hands back under your chest in the normal pushup position to ensure safe landing.

After performing the clap pushups you should hold an isometric chest pose. This involves doing a static and constant flex of the chest muscles. To do an isometric chest pose simply clench a fist on both arms and extend them out and in front of your waist. Squeeze your pectoral muscles as hard as you can while holding your arms in front of you and clenching a fist.

The goal is to hold this position for at least 60 seconds. Isometric muscle flexing is awesome for fat loss because it stimulates lactic acid production, which revs up your HGH production – a powerful fat loss hormone.

Fitness+ EXERCISE FOUR:

WALL SITS TOTAL NUMBER OF SETS: 3 REST TIME: 60 SECONDS HOLD TIME: AS LONG AS YOU CAN SAFELY DO BEFORE FAILURE Wall sits are an incredibly easy exercise for building up your quadriceps, hip flexors and gluteus. The best part is that you don’t need a squat rack – only a wall to lean against.

DIRECTIONS: To begin the wall sit place your lower back and gluteus on a wall and position your feet about shoulder width apart comfortably ahead of you.

Lower your torso so that your legs and torso are at a 90-degree angle to each other. Rest your hands comfortably at your side. This is the wall sit position.

You will hold this position until failure. Expect to get one heck of a lactic acid pump in your quadriceps during this exercise movement. You should aim to hold this position for at least 2 minutes per set.

EXERCISE FIVE:

BICYCLE CRUNCH ABDOMINALS TOTAL NUMBER OF SETS: 3 REST TIME: 45 SECONDS REPETITIONS: AS MANY AS YOU CAN SAFELY DO BEFORE FAILURE The ultimate bodyweight workout for fat loss wouldn’t be complete without a full range of motion abdominal exercise. The bicycle crunch is a fantastic abdominal exercise because it works your entire abdominal region, V shaped torso and also oblique muscles.

DIRECTIONS: To perform the bicycle crunch you should begin lying on your back with your feet off the ground by about 6 inches. Place your hands behind your head and stretch your torso out. The next movement is to bring your left elbow to touch your right knee as you crunch your body together by moving your right knee towards your face and your left elbow stretches to your knee.

Go back to the starting position and switch the side you crunch on the next repetition by bringing your right elbow to touch your left knee. Perform these repetitions slow and controlled until failure.

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Fitness+

SILAT

A

THE ART OF SELF DEFENSE

s common folklore goes, a man is incapable of defending himself against harm unless he knows something about the art of Bersilat. The Silat martial art system really developed from the early 11th Century by incorporating elements of many other art forms from China (Kung fu), Hinduism (Wrestling), Japan (Karate & Kendo), Thailand (Muay Thai) and Korea (Taekwondo & Hapkido). It is therefore more a collection of martial arts with many different styles and schools, which focus either on strikes, joint manipulation, throws, bladed weaponry, or a combination of these different skills.

When Silat was first introduced to the Malacca Court by a religious teacher from Sumatra, it became a necessary part of a young man’s education. Initially it was practiced in secret with its own code of respected rituals and customs.

Silat has constantly evolved with considerable changes made over many years from the original style developed, and now exists primarily in two forms. The first is Silat Pulot, which is purely for exhibition at weddings and other ceremonials, and the other is Silat Buah, which is used for serious fighting.

A

In terms of the numerous styles, there are essentially three different Silat systems practiced currently in Brunei — namely Silat Pencak, Silat Kuntao and Silat Ceka, all of which differ by only the emphasis they place on each of the elements of skill. Although Silat is predominantly practiced in South East Asia, there are now schools worldwide from the UK to the USA. Jaz Taha from the Fitness Zone gym in Brunei has been a Silat practitioner for ten years and shares with us his Silat Art and Defense basic workout routine.

Workout Routine When practicing Silat, it is highly advised to perform it in a space large enough with no obstacles around and with loose, comfortable attire that doesn’t restrict movement. Being out in nature, such as in a garden, or on the beach, can be beneficial, as it helps bring a sense of wellbeing and a boost to your inner peace and focus.

B

Warm Up: Sit-ups with leg raises Repetitions: 30 repetitions,

3 sets (with 5 — 10 seconds rest between repetitions) Target Muscles: Core, Back Muscles Benefits: Improves strength, stability and balance

C

©© Arms should be straight down by your side, rather than the traditional sit-up position behind your head. Brace your core and lift your upper body to the vertical position, while alternatively lifting left and right knee. Your knee should be brought in to your chest, enough to feel tightening of your core.

Note: To avoid injury or discomfort, avoid placing too much pressure on your neck or shoulders.

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+Fitness

1

BODY ROTATIONAL EXERCISE

Repetitions: As many as you are

comfortable with

Target Muscles: Core, Shoulders Benefits: Improves flexibility, ver-

satility and focus

This exercise introduces correct footwork for a combat situation.

©© Stand with your feet pointing forward, legs shoulder width apart, then step forward with your right leg as far as you are comfortable.

At the same time, you want to extend your left arm forward as if punching, whilst bringing your right fist backwards to tuck your arm under your shoulder. Then, turn your upper torso 90 degrees to the left, and as you complete the turn, swap your arms over to throw a right punch.

©© Then, turn your upper torso 90 degrees to the left, and as you complete the turn, swap your arms over to throw a right punch. The toes of your right foot must stay on the ground but pick up your heel as high as you can, whilst you swivel.

Ensure that all of your weight is on your left leg and you want as much pressure as possible on the right leg as you go on a progressive manner

A

C

B

2

BASIC PUNCHING EXERCISE Repetitions: 10 repetitions, 3 sets

(with 60 seconds rest between sets) Target Muscles: Core, Stance Benefits: Improves coordination, posture and focus

24 PLUS Aug–Sep 2015

This is to improve your body positioning every time you jab a punch. © © Your starting position is with right foot forward and punching left in a square stance. Swivel your body to the right, parry with your right hand and punch with your left. Repeat this process 5 to 10 times in 3 sets, with 1–2 minute in between.

©© Ensure your foot work is the opposite way around for every punch, this way you should feel the power generated from your core and it also serves as support.

Note: Should you feel back pain during this process, refrain from using too much power, but instead concentrate on getting the technique right. It is best to perform it on your own pace and let your body respond and adapt naturally.

Fitness+

A

3

LIGHTNING STEPS EXERCISE Repetitions: 10 repetitions, 3 sets (with 60 seconds rest between sets) Target Muscles: Core, Stance Benefits: Improves flexibility, agility and balance

B

As this one is called lighting steps, it requires some foot movement. ©© Do a quick step to the side and side kick (or optional knee kick) to waist level or better chest level (if you can do it) and repeat the process about 5–10 times. ©© Rest for about 1–2 minutes and then repeat for another 2 sets. Ensure

that your knees are kept as high as you can manage while maintaining good body posture at all times (chest pointing forward, back slightly curved on a ready to go stance).

Note: By this point you should feel more core activation, however if you are experiencing back strain, stop right away and focus on the technique rather than performing power kicks.

4

CHOREOGRAPHED MOVEMENTS/ COMBAT SIMULATION

Repetitions: 10 repetitions, 3 sets (with 60 seconds rest between sets) Target Muscles: Core, Stance Benefits: Improves coordination, versatility and focus

A

C

E

This exercise is all about body control as you learn to put together a sequence. ©© Starting from the left sided priest stance, move your right leg forward and perform a double hand punch.

Immediately perform the Lightning step from the previous workout, with a forward 45 degrees side knee kick. After performing the kick, with high knees, jump to the right side and land with left foot front kick.

Step forward with left foot, going back to your initial starting position.

Repeat this process for 3–5 times each, alternating between left and right sided versions.

B

D

F

All combat movements must be trained equally on both sides to ensure versatility and good coordination.

PLUS 25

Aug–Sep 2015

+Fitness

5

BAG OR PADS WORK EXERCISE

Repetitions: 10 repetitions, 2 sets

(with 60 seconds rest between sets) Target Muscles: Abs, Arms Benefits: Improves coordination, flexibility and target focus

A

Final Exercise: Cool Down

It is as essential as to perform a cool down after any exercise session, to decrease the intensity of any aerobic session and return the body to a state of rest. It helps keep sufficient blood flow to the muscles that have been worked on, rather than starving them quickly when you suddenly stop. It also avoids fainting by ensuring that the brain continues to receive sufficient supply of blood and oxygen. ©© Bring your right hand across your chest, then raise your arm above your head bending your elbows till your hands touches your back shoulder blades with the support

This will increase your focus, body control, targeting, coordination and abs activation. © © Side stance in the heron position with both hands up in front. Right jab towards the pad or punching bag and swivel your body to right with right parry, then left jab to the target.

B of your opposite hand to place as a resistance to light stretch your deltoids and upper traps. Repeat to the other side. ©© Place your right leg behind your left leg and with your left arm tucked in beside your obliques and opposite arm raised above your head with your body leaned to the left. Repeat to the other side. ©© Raised both arm above your head towards the ceiling along with raising your two feet to stretch your entire backside muscle from arms to calves. Whilst performing, take a big breath in and exhale whilst bending down with your

A

26 PLUS Aug–Sep 2015

Pivot your foot to the right side and perform a left knee kick.

After placing the kick, with your knee as high as you can manage, Lightning step to the back into heron stance. Repeat this process for 5–10 times in 2 sets with 1–2 minutes rest in between.

C

D

hips to let go any muscle strains from your work out. Try to relax and let go of any tension. ©© Repeat this process about 3 times and on the last repetition, you should be able to reach out further towards the ceiling and bend down a bit further to release more tension.

Safety Note: Always ensure you are physically fit enough to perform any exercises without the risk of injury — never fail to seek a registered physician’s consultation before proceeding with any strenuous physical activities. The proper guidance of a fitness expert is also advised to ensure proper, safe techniques are followed.

B

Fitness+

C

D

E

F

G

H

PLUS 27

Aug–Sep 2015

+Life Inspired

CREATING ART SCENES ONE PAINTING AT A TIME A

young man, who only needed the right push from the right people, is now slowly making his mark in the art movement in Brunei through his travels, brush strokes and lots of colourful ideas. You may know him from his Instagram account, have seen his work in a local café in town, or maybe you have seen his pictures showcased in a gallery nearby with his recent collaborations with a few

28 PLUS Aug–Sep 2015

local designers, producing pieces that come from his experience and travels.

PLUS magazine chats with Wilson MC Lau to talk about how it all began, his journey so far and his vision for the future. He also shares the delicate process of how he completes a portrait piece and how one should always trust an artist and their work.

Life Inspired+

PLUS 29

Aug–Sep 2015

+Life Inspired Tell us a little bit about yourself My name is Wilson MC Lau and I am an artist or art illustrator, born in September 1993. I am passionate about anything that relates to the creative arts — where the shoe fits…I AM IN! Nice to meet you Wilson, so let’s begin. Can you share with us your relationship with the artwork that you do from the beginning when you started drawing?

First off, I am not good with words so I started painting in 2012 to express more of myself. It was not easy. It’s not about just visualizing an image in your head and then painting something. To find what feels right on paper started with me experimenting with all sorts of mediums, until I eventually found the best way of expressing myself.

I believe what makes any artwork truly valuable depends on the story, the background and the history of the artist. It’s not about having or wanting a “perfect” portrait. If anyone expects perfection you might as well search the web and print out a “perfect” piece of whatever “perfect” means to you.

An artwork is created based on artist’s point of view and this can be broken down into stages.

A portrait for example — you first think about what colors come to mind when you think about the person and apply those colors in your strokes, the wash and the medium you are using. Every artist has a different style and technique whilst doing a portrait. I would try to sketch, paint, scribble, and hatch but would always link it to watercolor which is my particular favoured style.

There’s much more I can share, but in short it takes the right few to appreciate the true value of paintings. Here’s one tip I’ll share with art lovers or collectors — trust your artist! Once you doubt him (or her) — even if they are creating a Mona Lisa — nothing will ever be good enough for you.

Wow that’s a lot of information and it definitely shows your passion as an artist. So tell me what is your style?

I’m into watercolour washes. It’s amazing how you find watercolour migrates the colours by itself, from an end to another by just using water. It’s completely magical and it brings out the nature of the art. I also add scribbles and sketch lines to bring final touches into most of my pieces.

What did you do to develop your skill?

There’s an old saying that says “practice makes perfect”, but I strongly disagree with it because nothing is perfect in this world! I would say patience is the key.

If you paint something that you are not satisfied with, it is important to question the real reason behind the feeling. Is it because you are afraid people will judge your work negatively? Or is because you personally believe it’s not good enough?

To be honest, people in the creative arts, whether they are artists, designers or illustrators, will always have

30 PLUS Aug–Sep 2015

Life Inspired+

some type of self-doubt. That’s why I mentioned earlier how it takes the right eye to see the value or light in your work. A year ago on my journey chasing unicorns and my dreams, I filled myself with fears and negativity, because of all the judgment I received from negative people and that pulled me down. One day I told myself to step up and out of this hole but was unsuccessful because I wasn’t ready to face my fears. Along came a few people (you know who you are haha) who pulled me back on my feet and helped shifted my energy from negative to positive, my skills slowly became better and more detailed, my colours were warmer and the year became considerably better in general.

An amazing year indeed! Congrats on your change then haha! Ok I’m curious I also know you as a tattoo artist, tell me how did you fuse drawing and being a tattoo artist?

Well it started with bubble gum. I used to buy the packs of bubble gum which came with temporary sticker tattoos (haha). I found myself always wishing and hoping for nice tattoos whenever I bought bubble gum, continuing on to getting my first tattoo when I was just 13 yrs old. The reason

I got so attached with watercolour is because tattooing and watercolour techniques share the same theory on how the colors are blended and I enjoy this technique a lot.

Where do you find inspiration for your pieces?

I find inspiration everywhere to be honest. From a homeless man on a street to the CEO of a large corporation. To me, it does not matter who they are and what they do. I think it’s good to have a cross-over with their perspectives on life and also on society. That’s how I see myself bringing out the best I can do in an art piece, which connects people. Art is such an open subject that has no right or wrong.

How long does it take you to complete one art piece?

It naturally depends on the type of piece. I will give a week to finish a piece, but that’s normally for works that have been commissioned. I find it rather interesting to be given a short period of time to produce an artwork because it’s a challenge which I like. Normally it would take me roughly a few weeks to a month to produce a piece for personal use.

PLUS 31

Aug–Sep 2015

+Life Inspired Let’s talk about your education life. Where did you study?

I did my junior school in Chung Hwa Middle School (CHMS) in Bandar. Then high school in Thomas Carr college in Melbourne, plus back here at International School Brunei (ISB). Currently I am studying at Central Saint Martins, University of Arts London, for a summer course and planning for further studies. I’ll tell you something — I actually failed my art in IGCSE in ISB. I am not ashamed of sharing that because I always believe the grade does not define how good you are and what you are capable of doing. Even Damien Hirst, the renowned British artist, scored a grade E in A level art!

What are you trying to achieve as an artist?

I am hoping there will be more of an art scene in this society because I truly believe that most people finds it interesting to learn about life and it’s important messages or lessons through artwork. Some people may discriminate against artists, thinking it’s not a “real” profession, which can put many off making it a career. The best way we can succeed as an artist is to buckle up and face the challenges head on. Stand strong on your own feet and never lose faith in yourself, because through it all, it only takes one person to tell you that they “BELIEVE” in you and you are on your way.

For me, it’s hard to believe it was just a year ago that I was still an artist painting in my room. One day, while having lunch with some mates at a restaurant, I discovered Kaleidoscope gallery and met Lisa Ahmad, who runs that gallery with her blood, sweat and tears. Lisa is a truly amazing person, and I am so grateful to her as otherwise I would’ve been a nobody if it wasn’t for her! She believed in me and gave me my first exhibition, which was “Combustion”. That’s when I got my first exposure.

Since then, I overcame fears within me and started traveling to places I’ve never been on my own, knowing that I would meet different people who will give me chances to share my art. One of the best moments happened during my flight from Dubai to London. I was painting a small A5 sized portrait when a woman came up to me and said “Who on earth does watercolor 30,000 feet above ground level?” She bought that piece for 50 quid.

Do you have any role models in the art world that you admire or that inspire you?

There are definitely four artists in particular that I look up to. There’s Ai Weiwei, the famous Chinese contemporary artist; Audrey Kawasaki, the Los Angeles-based painter, known for her distinctive portrayals of young women; Yoshitomo Nara, the Japanese artist, plus Makoto Aida, also from Japan.

Looks like you have already doing well for yourself as an artist. So besides doing art, what do you do in your spare time?

I conduct workshops for kids, basically I’m open to teach anyone at any age. I can do different sorts of workshops depending on what you are interested in learning. I want to teach people what they would like to learn more of. It could be colour studies, portraits, florals or birds, watercolour on wood and other mediums. I also play basketball, though only once a week.

32 PLUS Aug–Sep 2015

FEATURING: Wilson MC Lau ARTICLE BY: Elizabeth Sim PHOTOGRAPHER: Juliana Lua

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+Life Inspired

Hitting the Slopes WITH BRUNEI'S TALENTED SKATERS

34 PLUS Aug–Sep 2015

Life Inspired+

F

or most of us, the nearest we have got to grinding an ollie or performing a kickflip, is via a games console, sitting comfortably on the sofa. With a steep learning curve and the potential for injury ever present, mastering skateboarding in real life is not for the faint hearted. Elizabeth Sim caught up with 5 young Bruneians to ask them about their love of the sport and the thrills — and spills — of skating. 

FEATURING: Muiz Marzuki, Aerul Mardini, Muhammad Norsyafiq Bin Awg Ahmad, Izzi Syazwi Bin Hj Adi Othman Farih Awg Julaihi ARTICLE BY: Elizabeth Sim PHOTOGRAPHER: Jerome Wong

PLUS 35

Aug–Sep 2015

MUIZ

+Life Inspired

Anyone in particular inspire you to get your first skateboard?

My uncle skated way before we did. I picked it up from him when I was 9.

What competitions have you done so far?

There was a competition called NXS a long time ago, when I was younger, and I got 2nd place for the beginners category.

So, how do you see yourself today as a skateboarder?

Would you say Intermediate or Advanced?

I don’t know. I’ll go with average. I’m OK at it, haha.

What is the best thing about skateboarding?

Full

Muiz Marzuki

Age 23 years

When did your start skateboarding?

Probably when I was 9 years old.

Who introduced you to skateboarding?

FEATURING: Muiz Marzuki PHOTOGRAPHER: Jerome Wong

36 PLUS Aug–Sep 2015

Well, I saw the sport on ESPN, so the TV introduced me to skateboarding.

It’s like art; like dancing. Some people are still confused if skateboarding is actually a sport or not; but, to me it’s a form of art.

So, what is your goal with this art?

I just want to keep skating for as long as I can; for as long as I am physically able to.

What’s your advise for people who wish to take up skateboarding?

Don’t give up

+Life Inspired

Full

Muhammad Norsyafiq Bin Awg Ahmad

Age 24 years

How did you get into skateboarding?

Started when I was in Form 3.

My friends introduced skateboarding to me and I’ve been doing this for a few years now.

What’s your favorite thing about skateboarding?

I use it to release any tensions, hahaha; but, mainly because it’s fun.

What is the toughest move to learn?

The Ollie. If we don’t get the Ollie, we won’t be able to learn the other moves. So, the first thing you have to learn is the Ollie.

How many times have you fallen before you made a perfect Ollie?

Too many times, I think; I lost count, haha.

What moves are you working on now?

I’m currently working on shuvit, frontside, backside moves, and some kick flips, too.

What about boards? Does it matter what kind of boards you use?

All boards are really the same; but, the wider the board the easier it is for you to move around and learn tricks with.

Can anyone learn skateboarding?

Muhammad

Yes, right now there is a guy with no legs who is also a skateboarder, you can look for him on YouTube as well. If he can skate then anyone can.

What would you say to anyone who wants to take up skateboarding for the first time?

Do not give up easily and do not compare yourself to others.

38 PLUS Aug–Sep 2015

FEATURING: Muhammad Norsyafiq Bin Awg Ahmad PHOTOGRAPHER: Jerome Wong

+Life Inspired

FARIH Full

Farih Awg Julaihi

Age 22 years

How long have you been skateboarding?

I’ve been skateboarding for 4 years now.

Do you see skateboarding as a career opportunity in Brunei?

If there was an opportunity to skateboard as a job, I would love to do it.

What kind of support would you need to see skateboarding as a job?

All kinds of support!

Where else do you learn new moves and do you have an idol?

From YouTube. My favorite idol is Evan Smith I like watching and learning from him and would like to meet him one day as well and ask him for some pro tips. I also watch competitions or games like Street League Skateboarding (SLS).

What’s your advice to amateurs who wish to take up skateboarding for the first time?

Skate hard and don’t give up

40 PLUS Aug–Sep 2015

Life Inspired+

FEATURING: Farih Awg Julaihi PHOTOGRAPHER: Jerome Wong

PLUS 41

Aug–Sep 2015

+Life Inspired

Full

FEATURING: Izzi Syazwi Bin Hj Adi Othman

Izzi Syazwi Bin Hj Adi Othman

Age 21 years

PHOTOGRAPHER: Jerome Wong

What’s your favorite thing about skateboarding?

What’s the scariest thing about skateboarding?

I skate because it gets flat in Brunei with waves.

Skateboarding is an alternative to surfing. We have ramps, but not enough, That’s what I think about Brunei: Wishing there were more ramps so we can feel like we’re surfing on concrete waves; but, skateboarding itself is an amazing experience because you can do a lot more things you can’t do on a wave.

I had a concussion a few weeks ago –or was it a month ago, I don’t remember — hence concussion. Hahaha, it wasn’t anything major, but it did a lot of damage and I couldn’t skate for a week. So that was the most scariest so far. Falling off these ramps, that’s also quite scary. Also, never underestimate flat ground. It may look easy when you’re doing an Ollie, but when you misplace your foot by a little bit, that’s when an injury can happen. There’s a lot of things you need to think of before taking up this sport. It’s not like you take a board and skate for a week and you think it’s enough to make you a good skater. You need experience; you need to learn how to be safe.

How long have you been skateboarding?

I started back in 2010 and then I quit because I broke my foot twice, and then I took up surfing and my man Toon Siew brought me back into skateboarding about 4 months ago. I love this sport; it’s extreme, it’s adrenaline pumping, and I love things that make my heart pump.

What’s your ultimate goal for skateboarding?

It’s an alternative to surfing, so the goal is to improve my surfing skills.

42 PLUS Aug–Sep 2015

What’s your advise to others?

It doesn’t matter if you fall a lot, if you bruise or break your bones. Skateboarding takes patience, like everything else; patience is the key to getting better in this sport.

+Life Inspired

How long have you been skateboarding?

AERUL

On and off for about 10 years Whoa, 10 years? How did you get into it? And why?

I started when I was in high school when Tony Hawk Pro Skater and the Asian X Games came out. I started roller blading first, but the number of people interested started dropping so I switched to skateboarding and I haven’t stopped since.

What competitions have you done so far?

So far, only local competitions organized by our local skate shops from Bandar, like the Uneek Skateshop and other shops from Kuala Belait.

Full

Any plans in going regional?

Oh, no, I’m too old for that, haha!

27 is a good age for competitions no?

the kick flips. Tomorrow it could be a grind or a kick flip down the stairs.

What is the most painful thing about skateboarding?

Yes, but it doesn’t really apply to me.

I skateboard because it’s fun. I’m not really into competing.

Oh, the injuries.

How about teaching? Do you plan to teach others how to skateboard?

I sprained my ankle 3 years ago and it took 2 years to recover. Now I’m also injured. It’s a knee injury and I don’t think it’s going to heal anytime soon.

Yes! Teaching is part of the skateboarding culture. If newbies come by and they want help, no problem. It’s free of charge.

What is the best thing about skateboarding?

The progression. It does not stop. For example, today you learn how to do

What’s the worst injury you’ve ever had?

What’s your advice for amateurs?

Learn the basics. When you buy your very first skateboard and immediately want to learn a kick flip right away, that’s the wrong thing to do.

Arrow Mardini

Age 27 years

FEATURING: Arrow Mardini PHOTOGRAPHER: Jerome Wong

44 PLUS Aug–Sep 2015

+Focus

ITS

THAT SIMPLE

CLEARING OUT THE CLUTTER IN YOUR LIFE IS THE KEY

BY: SHELLEY ANN BUSQUE

A

ll too often, the underlying cause of stress is feeling overcome with today’s hectic lifestyle with just far too many things demanding our attention at the same time, never knowing which is the greatest priority to tackle.

Whenever we feel overwhelmed or stressed, we all tend to have different ways of dealing with situation. For some people, having an intense workout is great relief, whilst for others chilling out watching TV or curling up with a good book is the perfect antidote.

Taking time out is of course sometimes necessary to recharge one’s batteries, but then it doesn’t help to tackle the root cause of the pressure. It can be just avoiding the issue with indecision and procrastination. In many cases, what we actually need to do is understand the only way to deal with so many conflicting priorities is to simplify our way of thinking about them – and learning to let go of those that are not important.

To realise which parts of our life are necessary and what parts are just excess that we can easily get rid of.

Simplicity is the key!

46 PLUS Aug–Sep 2015

Focus+

To overcome such mental stagnation, the best way is to analyse the things that are cluttering up your life, which can be broadly broken down into 2 types:

1. “THE WAY WE THINK” CLUTTER AND 2. “THE THINGS THAT ACTUALLY ARE” CLUTTER These are not mutually exclusive, for the way we look at how things are will naturally lead how to we understand and respond. It’s all a cycle of course.

“THE WAY WE THINK” CLUTTER Such mental clutter consists of ideas for potential activities you want to accomplish, things you desire to learn and current commitments that you have, may it be work related or personal. Juggling appointments and deadlines, worries about things that passed you by or that are looming, together with over analyzing past experiences or trying to understand why the world is how it is, can be truly overwhelming. It can lead to sleepless nights and other physical ailments, all a vicious cycle that can drive you to despair. At such a point of overload, you often “can’t see the wood for the trees”, as the saying goes, not knowing where to begin to make the changes you need.

The first things to understand is that the goals that you wish to accomplish are different than any activities that need doing. It’s not just one “to do” list – so look to mentally separate them into two. For example, wanting to lose fat or gain a toned physique are goals - you never “do” these goals in life, instead you then plan activities to achieve these goals, such as going to the gym or coming

Goals to accomplish are different than activities to do, so separate them, mentally. up with an exercise routine to do at home. The more clarity you have by separating goals from activities can start you on the journey to removing that mental clutter.

The key points to consider are: © YOUR VISION IS YOUR MISSION – There’s a reason why they say “a picture is worth a thousand words.” You can see where things go and how they relate to one another without having to describe laboriously the details and explain the connections.

What do you want your life to look like? What do you find enjoyable and exciting? With what kind of people do you want to surround yourself with? What do you want to accomplish? Decide what you want your life to look like and stick to it.

things in your own process, you will have a better chance to evaluate what really does matter. You’ll be able to omit the emotional edge from experience, allowing you to develop greater clarity and emotional calm, to focus your thoughts on the present and avoid projecting to the past or the future.

© TAKE GOOD CARE OF YOUR WELLBEING – ““A sound mind needs a sound body.” Taking care of your body will allow you to experience greater mental clarity, an improved mood, and greater self-confidence. Don’t skip this or postpone it until you’ve figured out your life! Eat healthily and do some regular exercise and you’ll be amazed how it can help you order things in your head.

© HAVE A SYSTEM – To really get things done, one useful way to tackle the issues at hand is to break down the initial steps you need to do into gathering, organizing and scheduling. Gathering is really a brain dump of everything on your mind - it’s the moment to write down as much as you can; your thoughts and maybe suggestions from others – once it’s out of your head and on paper, then you have a starting point. Organising is the next step – sift through those ideas and decide which are priorities, which are goals, and which are activities – and most importantly, what can be discarded! Scheduling is the last step - to allocate the necessary time and energy to activities that are going to meet your goals.

When you have reached this step, you’ll be amazed how much better you will feel – ready to tackle a defined set of tasks with mental focus.

© “ME” TIME IS IMPORTANT – Having time for yourself gives your mind the space to really think about things and observe without judgement. Schedule some time away from any distractions to start sorting things out and see if needs be, you can schedule in a regular timeslot. With time to absorb

© ONE STEP AT A TIME - You don’t want your brain be oscillating like a fan between two (or three or four) different activities, as it’s likely you’ll achieve none of them satisfactorily. With a prioritized list, your current task is the only thing you have to focus on in the world. Everything else can wait.

PLUS 47

Aug–Sep 2015

+Focus “THE THINGS THAT ACTUALLY ARE” CLUTTER Some things of course can be completely outside of your sphere of influence, which you are unlikely to be able to change without a drastic change in circumstances.

So you may be concerned about the poaching of wild animals in Africa, for example, but it’s really not worth spending time worrying yourself about something so far away – unless you feel passionately about it as a priority - and then perhaps you should go do something about it!

The more immediate clutter is what concerns you – your environment and associated actions to do with “sorting out stuff” – the stuff that you haven’t yet decided what to do with yet! It’s generally all those things around the house and garden that prey on your mind – the things you would get round to sorting out - “if you only had the time”. It clutters up your environment, which feels like an arena where tiny things are constantly screaming at you to do “something” about them.

What you really need is an environment that serves your life and ambitions – so remember you have the power to decide what goes into your physical space and how you’ll make use of it! A tidy environment will help you have a tidy mind.

So let’s take a look at some key points to consider: © YOUR MISSION IS YOUR VISION - Your mission is your vision - No, you’re not experiencing déjà vu, but a vision of what you want your life to be like determines if the things that surround you fit into your life or not. If you’ve lost interest in something, there’s no need in keeping around what no longer interests you. © ALL THE SMALL THINGS - Tidy things up within your surroundings one small section at a time, so you can achieve actual results bit by bit. If you have an overflowing desk of unopened

48 PLUS Aug–Sep 2015

If you’ve lost interest in something, there’s no need in keeping that what you know no longer interests you. letters or important correspondence that looks too much of a challenge to deal with, just clear one section at a time. Break the job down into manageable chunks and you will earn yourself the satisfying feeling of accomplishment each time you finish each smaller task. © DECIDE WHERE AND HOW YOU HAVE YOUR “ME” TIME - Mindfully pay attention to what type of activities will you be doing at each given opportunity. Do you have the right environment to help you do the activities you want to do? Do you have the right tools you need to fulfill these tasks? Taking time to pre-prepare for tasks in the beginning, rather than tackling them straight away, can set you up for a better chance of successfully carrying them out. © DISPOSE OF THE JUNK - It’s easy to accumulate belongings, especially those that “may be useful later” or that you are “intending to fix sometime”.

Before you know it, you are burdened with stuff cluttering up spare spaces everywhere.

Start by “cleaning out your closet”, and don’t be afraid to dispose of things that you know longer want or need. Are

you really going to be sentimental about that old pair of jeans that no longer fit? Throw out the rubbish and recycle, give away to charity or sell anything you no longer really need. © JUST SAY NO TO ACCUMULATION - If you have a place for everything, then you know where everything should go. If you have too much stuff lying around in piles, it’s a sure sign of not being in control. Not putting things in their place (or not having the space to), is a sign of mental clutter - your mind is preoccupied with something else. Remind yourself to put things where they need to go, so they doesn’t impact your physical space and you will find it all helps with maintaining a focus for the important things in life.

As William Golding, the author of Lord of the Flies said; “the greatest ideas are the simplest.” Once you start paying attention to the simple things, that’s when your life truly begins, when you learn the simplicity of learning to let go of all that clutter in your life!

Upcoming Event+

“BE MY ROCK & POP SOUL” MUSIC COMPETITION 2015

T

rinity College in London is an international performing arts exams board with a heritage of nearly 150 years, providing music assessments in Brunei since the 1980s.

As well as the traditional tuition in classical and jazz music, they also provide a ground-breaking Rock and Pop syllabus.

For 2015, they have organised a regional Rock and Pop band

competition, with Singapore, Thailand, Vietnam, Indonesia, Malaysia and Brunei competing to send bands to the regional finals in Ho Chi Minh in September.

The music competition requires bands to perform a wide selection of contemporary hits, from the likes of Rihanna and Beyoncé, to rock and pop classics from AC/DC and ABBA, plus timeless ballads by such stars

as Elton John, Michael Jackson and Whitney Houston.

The Brunei heat was held in July, with 2 bands — d’ 1 and WAHT?! — both formed by members of Brunei’s prestigious Expression Music Academy, having been selected to perform at the finals in Vietnam.

We wish them every success in making Brunei proud in Ho Chi Minh next month!

D’ 1 The passion and finesse in their performance is bound to shine at the competition, with the ever talented Eden Chiam on lead vocal. This young band of talents comprises: Lead Vocals — Eden Chiam, aged 13.

Vocals — Onn Jia Yi (@ Celine), aged 13.

Guitar — Darren Leong Kuan Teng, aged 20.

Violin & Keyboards — Shian Li Chiam, aged 16.

Drums — Arif Rafie bin Amir Hamzah, aged 15.

Bassist — Abdul Malik Bin Pg Hj Zulkipli, aged 22.

WAHT?!

With a self-belief second to none, but also keeping themselves grounded with a sense of humour, the members of Waht?! know that dedication and hard work is the only route to success. Their line-up comprises: Lead Vocals & Keyboards — Evan Chiam, aged 12.

Guitar — Alif bin Muhamad, aged 22.

Guitar — Lim Ao, aged 15.

Bass — Christopher Tanken Sen, aged 16.

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+Travel

BAL I ON BOARD 50 PLUS Aug–Sep 2015

Travel+

Breathtaking Balinese sunsets from the water at Padma Beach

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Aug–Sep 2015

+Travel

NJ locks and loads at Padma Beach

W

e were in the water at Tungku Beach on a Saturday afternoon, sitting on our surfboards while waiting for the next set of waves to roll in, when someone suddenly asks if anyone was interested in going surfing in Bali.

The idea of a group of Bruneians going on a surf adventure together was tempting, and it was enough to excite us until sundown. But none of us believed it would actually happen.

A few months later, we find ourselves sitting comfortably on a Royal Brunei flight en route to Asia’s most popular surf destination. Three hours

52 PLUS Aug–Sep 2015

in and Bali was finally in our midst, and we could barely contain ourselves.

reason, it didn’t take long for us to get hold of a few to rent.

For most of us, arriving in Bali was a whole new experience, but even for the few of us who are no strangers to the Island of the Gods, being here together was too good to be true. The ultimate surf trip was finally underway.

There really is no better way to get around Bali than via motorbike rentals, so long as you are careful.

For as little as USD5 per day, you can explore the island faster than you would in a taxi, all while keeping your wallet happy.

Our villa was situated in the heart of Seminyak, a popular tourist hotspot much like Kuta and Legian, boasting endless options for shopping, dining, and entertainment. The best part was that the beach was a mere 10 minutes away via motorbike. And, for that

Surf shops can easily be found all around Kuta and Legian, selling both new and used surfboards, with many surf tourists known to sell their boards to shops rather than having to fly extra luggage home. After a good hour spent exploring and haggling, we mounted our new boards on the improvised surf racks on our

Travel+ motorbikes and headed straight for the beach.

The island of Bali is blessed with waves all year round and is home to a vibrant coastal life, so it’s commonplace to see throngs of beachgoers once we got to Padma Beach, which was neatly tucked between Legian and Seminyak.

For the few of us who have never surfed anywhere but Tungku Beach, Padma Beach came as a complete culture shock. The waves were bigger and the lineup was crowded with multiple nationalities. The entire experience felt foreign. But because there were familiar faces all around us, it didn’t take long to make ourselves comfortable.

The waves at Padma Beach were perfect for learning, but Echo Beach in Canggu, further up the coast, was on a completely different level. Unlike Seminyak, Canggu is a quaint little metropolis that is home to picturesque rice fields, free roaming cattle, and far less traffic. And then you have the black sands of Echo Beach — a playground for surf pros. You could have as much fun watching the action from the hillside cafes as you would surfing Canggu’s world-class waves.

NJ taking a stroll through the rice fields at Bebek Joni Restaurant, Ubud

Just down the road was Bounce Bali, a gigantic warehouse filled with trampolines. For a mere BND10 an hour, prepare to lose a ton of calories, sweat buckets, and laugh till you cry, all from just flipping and jumping non-stop! There

Toon and Bella all set for a refreshing sunset surf in Padma Beach

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+Travel

The crew jumps for joy at Bounce Bali in Canggu, a warehouse filled with trampolines

are also basketball and dodgeball arenas complete with trampolines for that extra bit of excitement.

No matter how old you are upon entering, you’ll be sure to feel like a kid all over again on your way out of Bounce Bali.

If the bustling concrete jungles of Kuta, Legian and Seminyak in the south of Bali represent the heartbeat of the Island, Ubud surely represents its soul. Bursting with cultural beauty set against a backdrop of breathtaking natural landscapes, Ubud is a refreshing change of scenery that is worth the hour-plus drive up the hills.

From yoga retreats to a forest filled with friendly monkeys, there’s no shortage of variety

when it comes to things to see and do in Ubud. But nothing can really prepare you for the mesmerizing views of the Tegallalang Rice Terraces — a lush panorama of green that looks as good in real life as it does in pictures.

Estimating its true size is just as tough as traversing its stairway-style terraces, so be prepared to work up a sweat.

Back at sea level, we returned to the airport; not that we were ready to fly home just yet. Airport Left is a popular surf spot located right beside the airport runway, hence the name. A kilometer out via longboat, our jaws dropped once we got there. The waves were not as small as they appeared from

the shore. They were the exact opposite, and it was too late to change our minds. So we jumped right into the deep end, and we got pounded! It was the heaviest conditions any of us had ever surfed, but it was a great workout and definitely a fast track to improved surfing.

The trip was far better than we could imagine. Bali simply has it all, and so much more. It felt like a second home, which is really no surprise, as anyone who’s been to Bali will tell you. And having a playground of waves in your backyard is a notion that never fails to fill any Bruneian surfer with envy. But, with the incoming swell that greets Tungku Beach every end of year, courtesy of the annual Monsoon, all that built-up envy will quickly vanish and we’ll be sharing the stoke all over again.

The crew blending in with their surroundings in Ubud

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SPONSORED BY: Royal Brunei Airlines, Magic Media, Aewon and Plus+ Magazine ARTICLE BY: Leo Kasim PHOTOGRAPHY BY: Bazi D Photography

TASEK LAMA to radisson

You need Mandatory Gear to test this trail route • Mobile phone • Whistle • At least 1 litres of water or sports drink

Fresh coconut station

Total distance from Sarubing - Tasek Lama - Sarubing : 16KM (indicative) Estimate time to finish 4hrs 30mins.

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Bukit sarang helang

Emergency contacts Muizz Hasnani 8651032 POLICE 993 AMBULANCE 991 FIRE BRIGADE 995

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Spg 247

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ROAD GOING TO TASEK ROAD GOING TO SARUBING (TO FINISH LINE) NO ENTRY

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