Run Your Best 5K Ever

Whether it's your first or your tenth 5K, why not make it your best race yet? Read on for everything you need to know about training, fueling, and running right in this ultimate training guide...

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Fitness tips for a bike ride!

1. Get comfy! Saddle and bike comfort is very important as you will be pedalling for at least four hours to complete the ride. You need a good pair of shorts with a padded support and also need to make sure the balance of your weight on the bike between the handlebars, saddle and pedals is right. A good local bike shop will help you with all these things and ask them about buying "chamois cream" for your shorts, which is very important on long rides.

2. Pace yourself. This is important with your preparation for the event and the event itself. Gradually build up your miles on the bike during your preparation phase. During the ride itself remember this is not a race. You will finish strongly if you go a bit easier than you think you need to at the start.

3. Fuel correctly. Eating and drinking are both of the upmost important during a ride of this length and you may need to practice doing this on the bike. If not whilst moving, then remember to take plenty of short breaks to get the food and fluid inside you. Drinking before you a thirsty is very important and eating something small every half hour will stop you getting hunger pangs or worse still running out of energy altogether.

4. Always wear a helmet and do all your practice and preparation rides using the helmet too. It might well save your life one day.

5. Enjoy it! This is the most important part for whenever you get out on a bike. Enjoy the feeling of freedom, the fresh air and the beautiful countryside.

#THROWBACKTHURSDAY - Anugerah Sukan Negara

Pada tahun 1967, rancangan penganugerahan olahragawan dan olahragawati Malaysia telah diumumkan oleh Menteri Kebudayaan Belia dan Sukan, Encik Senu bin Abdul Rahman di Kuala Lumpur.

Ketika mengumumkan rancangan ini di Parlimen, Encik Senu menyatakan bahawa penganugerahan ini bertujuan untuk memberi penghargaan kepada olahragawan dan olahragawati Malaysia yang menunjukkan prestasi yang cemerlang di semua peringkat serta membuktikan semangat kesukanan pada tiap-tiap tahun.

Terdapat dua tahap dalam penentuan pemilihan olahragawan dan olahragawati tahunan yang akan dilakukan oleh badan-badan sukan kebangsaan, Majlis Olimpik Malaysia, penulis-penulis dan pengulas-pengulas sukan.

Tahap pertama akan dilakukan oleh kesatuan-kesatuan sukan yang diperakukan sebagai mewakili kesatuan mereka pada peringkat nasional. Kesatuan-kesatuan ini akan diminta mencalonkan olahragawan dan olahragawati dari kesatuan-kesatuan mereka yang telah menjadi juara dalam sukan masing-masing seperti pemain bola sepak terbaik atau olahragawati terbaik. Pertubuhan Kebangsaan yang layak untuk pencalonan termasuklah, olahraga, badminton, bola keranjang, tinju, lumba basikal, kriket, bola sepak, golf, hoki, ragbi, sepak takraw, renang, menembak, tenis meja dan bola tampar.

Selepas penamaan calon ini, para hakim yang dianggotai oleh Majlis Olimpik Malaysia, Yayasan Sukan Negara, penulis-penulis dan pengulas-pengulas sukan akan membuat pemilihan secara pungutan undi dari kesatuan Sukan Kebangsaan.

Rancangan penganugerahan ini dilakukan pada tiap-tiap tahun, bermula pada tahun 1966. Pemenang menerima replika untuk disimpan kekal dan dihantar keluar negeri untuk mendapatkan latihan lanjutan.

Sementara itu pertubuhan kebangsaan yang menang akan menyimpan tropi olahragawan/olahragawati terbaik selama satu tahun. Pemenang kedua dan ketiga juga menerima anugerah di samping gelaran bagi pemenang tiap-tiap acara sukan.

Untuk permulaan, olahragawan dan olahragawati terbaik tahun 1966 telah dimenangi oleh M. Jegathesan dan M. Rajamani. Mereka telah menerima piala dari sebuah syarikat tempatan.

Pengumuman anugerah olahragawan dan olahragawati Malaysia ini telah mendapat sambutan yang hebat dari semua peminat sukan. la merupakan perangsang dan galakan kepada ahli-ahli sukan negara untuk mertingkatkan mutu pencapaian mereka dalam bidang sukan masing-masing.

The Power Lunch Workout

Maximize a 30-minute session with this multitasking cardio/strength circuit. "Moving quickly through total body movements keeps your heart rate up throughout the session, so you’re burning calories and toning in the most efficient way possible," says Equinox instructor Mark Hendricks, who created the workout and stars in the video, above. Move through the circuit 3 times, resting for 30 seconds between each move and for one minute between each set. Do this routine 3-4 times per week on nonconsecutive days for best results.

1. Power Jump: Begin in a deep lunge, left foot forward, right fingertips on floor, left arm extended behind you. Push off left leg and jump to stand, driving right knee forward, foot flexed, as you swing left arm forward and right arm back. Go for 30 seconds. Switch sides; repeat for another 30 seconds.

2. Renegade Row: Start in push-up position, weight in left hand. Engage abs to stabilize and lift left hand, bending elbow to 90 degrees, then extend left arm back. Bend elbow, then return to start for one rep. Go for 30 seconds. Switch sides; repeat for another 30 seconds.

3. Lateral Skaters: Stand with feet together, knees bent, holding weight at either end at chest level, elbows bent. Push off right foot and jump to left, bringing right foot slightly behind left and lowering weight toward floor. Push off left foot to return to start for one rep. Go for 30 seconds. Switch sides; repeat for another 30 seconds.

4. Bear Squat: From plank position with elbows bent and tight to sides (Chaturanga), push body back toward heels, bending and rotating knees to right. In one fluid motion, drive body forward back to start, then push body back toward heels bending and rotating knees to left for one rep. Go for 30 seconds.

5. Swing Release: Start with feet slightly wider than hip-width apart, arms extended overhead, palms facing. Bending at waist, release arms behind you as you bend knees and jump. Return to start, then squat, keeping arms straight overhead for one rep. Go for one minute.

6. Dumbbell Rotation: Begin on knees holding a weight at either end in front of you at waist-height, elbows slightly bent. Rotate torso bringing weight towards left hip, allowing head to follow, then rotate right, then left, then step right foot forward on slight diagonal, knee bent 90 degrees and swing weight overhead for one rep. Go for 30 seconds. Switch sides; repeat for another 30 seconds.

Bring the moves with you. Download pdf instructions.

Olympic Fitness Tips

Find out here advice from Olympic superstars and tips on how to eat mindfully! so here are our picks: 

Fitness

Learn From These Olympians — Health
Listen to gold medal advice from these sports superstars, from ways to boost energy to the importance of getting enough sleep.

Health

Five Healthy Food Swaps — The Daily Muse
Craving something salty? Try kale chips instead of reaching for the Lays. This, and four other healthy swaps will satisfy any craving without the extra calories.

Blog Spotlight

Mindful Eating — MizFit Online
Reaching for another handful of chips even though you’re stuffed? Here is some sound advice on how to eat mindfully while savoring every bite.

Grab Bag

Shakin' Arms Workout — Tina Reale
Need some new ideas to tone the upper-body? Check out these dynamic moves and supersets to help spice up any fitness routine.