Coming Soon...

The upcoming fitness center I am helping to orchestrate has a name, GYM 360. This 3D-virtual image depicts what the reception area of GYM 360 may possibly look like in the near future. Keep in mind that it's just a preliminary idea. Right now I'm just having fun drawing pictures on the chalkboard.

STOP USING THESE PRODUCTS!

The FDA (U.S. Food & Drug Administration) has received 23 reports of serious liver injuries, including a death, linked to Hydroxycut products.

I have no problem telling anyone that I have clear disdain for incompetent authority, so it is not often that I get to praise government officials in any country. But on this occasion I respectfully bite my tongue. The Malaysian government stepped up to the plate and knocked one out of the ballpark with the revamping of the Gimnasium Rakyat in Kg. Pandan.


I was invited by Jay from F1 Recreation to speak to the staff at the mentioned location, and I was pleasantly surprised to see the mint condition of the facility when I arrived. It is by far the best government sponsored community gymnasium I have ever seen in Malaysia. The facility is almost as well equipped as any major commercial health club would be given the same amount of space to work with. Needless to say I was impressed.


The entry way is nicely trimmed with an attractive front desk. Ample windows surround the gymnasium to allow natural sunlight and keep the training area from looking closed in. Except in the warm and inviting aerobic room and newly renovated locker rooms, black rubber matting covers the floor to keep a bounce in your step and help minimize the noise from falling plates and dumbbells. All the brand new commercial grade equipment was supplied by F1 Recreation(Cybex VR1 single station machines, benches, cable cross, plate loaded machines, treadmills and Keiser cycling bikes).


I had a good time that day talking with the staff, and then later sharing lunch with them. I plan to take some friends and workout there once the gym is officially opened. Why not? The facility has some great pieces of equipment, and it only costs RM5/visit to use it. Malaysia Boleh!

Me speaking to the staff

Outside front view of the gymnasium

Front Desk

Aerobic room

Keiser cycling bikes

Free weight and machine area

Most of last weekend was spent sitting in airports, totting luggage, attending the Power Plate workshop and most of all being denied sleep. Consequently, I feel a soar throat coming on. But I did manage to squeeze in an hour and a half of people-watching on Saturday evening at Clarke Quay and Riverside Point while in Singapore. Very cool place to hangout with a nice vibe. The two areas sit along a river with a wide range of restaurants, themed bars, offices, souvenir shops, and food stalls. Most of Clarke Quay is actually covered by a blue light canopy and has air conditioners designed like abstract art pieces with round geometric shaped vents in bunches like grapes strategically placed around the area to keep the drunken patrons and visitors cool. You gotta love the thoughtful ingenuity and efficient governance of Singapore.

Power Plate vs. VibroGym

Power Plate and VibroGym both manufacture vibration based training machines that are far superior to most other variations found on the market. But which of these two machines is best?

Each company manufactures several variations of their machines, but for a fair comparison I will be outlining the pros and cons of each company's top-of-the-line model, the Power Plate Pro5 Airdaptive and the VibroGym Evolution. The first machine mentioned is pictured on the right, and the second machine is on the left.

For the record I have trained on both models. So I will be critiquing the machines based on my professional and personal experience, as opposed to just reciting colorful commentary from a glossy brochure.

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  Design - Both the Pro5 Airdaptive and Evolution are attractive looking I would think by most people's standards, especially when compared to similar models produced by other competitors. The Pro5 Airdaptive uses touch pad controls, while the Evolution uses touch screen controls. Gadget junkies may prefer the touch screen, but this high-tech feature does not increase the performance of the Evolution. Both models have steel platforms and towers. However, the Pro5 Airdaptive has a plastic dressing around the base of the platform, while the Evolution's base is made of continuous steel coming from the platform surface. I personally don't like to see an abundance of plastic parts on commercial grade equipment. Secondly, plastic's characteristics deadens vibrations. So vibrations emanating from the lateral portions of the Pro5 Airdaptive are minimal. Although both machines look impressive, I give the Evolution the edge in design because of the continuous steel platform and base.


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  Features - The Pro5 Airdaptive can be set to operate for 30, 45 or 60 seconds. The machine's vibration pattern is tri-planar, with 75% of the vibrations traveling vertically. The other 25% move in other directions. Pre-settings for the number of vibrations per second are 30, 35, 40 and 50 Hz. Next, the amplitude can be adjusted for high (platform travels 4 mm) or low (platform travels 2 mm). Also, the platform has a maximum load capacity of 500 lbs/227 kgs. One of the key features of the Pro5 Airdaptive are the 3 air suspension settings that adjust to a user's weight (1 - less than 130 lbs/60 kgs, 2 - less than 200 lbs/90 kgs, 3 - greater than 200 lbs/90 kgs). Included with this model are upper body straps and a contoured mat. The Evolution has most of the same features, but not included is the Airdaptive suspension system. Secondly the upper body straps can only be placed at the sides of the machine, while these same straps can be placed at both the sides and front of the Pro5 Airdaptive. The Evolution comes with the same accessories with the addition of a folding bench. Last, the Evolution produces 100% vertical vibrations, and it's platform maximum load capacity is 400 lbs/181 kgs. Mainly because of the Pro5 Airdaptive's adjustable suspension system, Power Plate beats VibroGym's Evolution in features.


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  Performance - Both machines are noisy, you will know when they are turned on. But the Evolution definitely rumbles a bit louder. The Pro5 Airdaptive is very smooth when transitioning from one frequency or amplitude to another while the machine is in operation. The Evolution is clumsy when performing the same action. This next point is important. Remember I said the Evolution's vibrations are 100% vertical, and the Pro5 Airdaptive's vibrations are 75% vertical? This makes a noticeable difference in exercise intensity. Most of the exercises performed on either machine are vertical presses and some pulls. Although it's true that on any given exercise moving joints operate in all three planes of motion, they are primarily operating mainly in one plane when doing vertical presses and pulls. Thus 100% vertical vibrations would be most ideal. I am more challenged exercising on the Evolution, than I am using the Pro5 Airdaptive. Based on this point the higher achievable exercise intensity on the Evolution edges out the Pro5 Airdaptive. But VibroGym needs to workout the kinks in its hesitating transitions. The higher noise level is bearable, because it is probably due to the Evolution's all-steel construction which is a plus in design.


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  Cost - Power Plate is the clear winner. Power Plate offers a wider variety of machines at varied prices that come in cheaper than VibroGym's limited selection. But VibroGym's Evolution and Professional models are both excellent machines despite their cost. This comment does not extend toward VibroGym's home version which leaves little to be desired in cost, look or function.


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  Additional Comments - Both models are medically certified. Each performs well with a slight edge going to the Evolution for producing 100% vertical vibrations. It's also worth mentioning that the Pro5 Airdaptive also comes in a tower-less version that places the controls at the base of the machine. But the platform can also be operated by remote. That's a very nice variation to have for people who don't need the support of bars and want free motion around the machine.

So which machine is best? The answer to that question depends on who the user is. If you are mostly concerned about increasing performance, the vibrations are more intensely felt using the Evolution. But if general health and wellness is why you exercise, than the Pro5 Airdaptive offers a very nice comfort feature with its Airdaptive suspension system which makes the machine a pleasure to use. My pesonal choice is performance over comfort.

Power Plate Training

I and other interested parties were invited this past weekend to participate in a Power Plate - Fitness & Performance Level I Academy (Core Fundamentals) workshop sponsored by F1 Recreation and hosted by Croyez Studio in Singapore.

Essentially the training covered the fundamental use of a Power Plate machine which relies on controlled vibrations to improve various aspects of health that include:

• Shorter training reduction - 20 minutes as opposed to the typical 60-minute workout


• Increased muscle strength and power


• Improved flexibility and range of motion


• Enhanced neuromuscular function


• increased blood circulation


• Aids the reduction of pain


• Increased bone mineral density


• Increased levels of key hormones - Testosterone, IGF-I, and Serotonin
  
• Recovery regeneration


• Improved balance and coordination

I have spoken about the benefits of vibration training before, and like before I don't want to mislead anyone into thinking vibration training is a cure all; it's not. However, there are hundreds of arbitrary clinical studies that have been conducted that have proven vibration training can be very effective in improving general health and performance. Vibration training has also been effective in minimizing some of the negative symptoms associated with particular metabolic diseases and physical dysfunctions. Further more, there is no reason for me to misrepresent the truth, because I have no vested interest in the selling or manufacturing of Power Plates or any other brand of vibration machines. My only concern is to educate myself about the most practical, safe and effective training tools on the market for use in my exercise program designs developed for my personal training clients.

Now that I have exempted myself from professional negligence and all other legal liabilities and repercussions, I'll finish talking about the training. There were about 35 persons who participated in the workshop; not all of them were personal trainers. One of the ladies in my training group was in attendance because she wanted to educate herself about Power Plates before deciding whether or not to purchase one (women really are smarter than men). Another unlikely participant in my training group was a IT student. He wanted to know more about the machine because there were several for use at his university. Funny, I don't remember my university being so concerned about my well being and health. The rest of my group included myself, my fitness confidant, Sheri, and one other trainer. Sorry, I am terrible with remembering people's names. I don't know if that is a sign of being self-centered, or lazy.

The course content didn't do much in the way of providing me with information I didn't already know, but the workshop was a great opportunity to mix and mingle with positive like-minded people enthusiastic about exercising. So from that standpoint the trip to Singapore was worthwhile.

The venue for the event was in a fantastic area off of Dempsey Road. I was told that the surrounding buildings and land use to be a military base where Singaporeans went to fulfill their national service duties. Now most of the rustic buildings have been renovated into a ecliptic mix of restaurants, small businesses and community areas.

Now, I am happy to be back home and able to enjoy the comforts of my bed for some much needed rest. Sleep is never forthcoming on these trips.

A few days ago I went to the fitness center at the Mandarin Oriental to check-out their Cybex 750T treadmills for future reference. During my examination I couldn't help but notice the Technogym treadmills on the opposite side of the gym. So once I finished putting the Cybex treadmill through the paces, I headed over to the counter brand to give it a critical review as well.

The sexy contours of Technogym's treadmills are very impressive, likewise are the touch screen controls, stick shift throttles for elevation and speed, ipod docking port, steel frame, cushioned running board, and advanced software, wow. I only have one complaint, but it's a major one. It has to do with the placement of the screen. This really wouldn't be a problem, if it weren't for the fact that the control screen also doubles as the machines television monitor.

You might be thinking that's not a problem, it's efficient. On the contrary I would say it's very biomechanically inefficient, unless you like walking or running with your head faced down. Television monitors are best placed at eye-level so that your head remains up while your viewing it during exercise. Secondly, the television remains on when the machine is not in use, unless the power is turned off. I admit that most gym members could care less about this point. But if they were responsible for the gym's electric bill and maintenance of the machine they would be very concerned. Third, the control buttons on the screen partially block the view of the television program. It's a minor issue, but one that I personally find annoying.

I give Technogym a A+ for most of the machine's design, but the misplaced two-in-one touch screen gets a C-. However there are many gym members in Malaysia that are probably thrilled to death with Technogym treadmills judging by the fact that the Asian market makes up a healthy 20% of Technogym's global profits. Over-all Technogym and the founding president Mr. Nerio Alessandri have created some innovative designs in fitness equipment since the Italian company hit the scene in 1983. At the moment Technogym stands as the No. 2 manufacture of fitness equipment in the world, second only to Lifefitness in the U.S.

What's Next?

Ever since the doors closed at GGKL (Gold's Gym KL) on 31 June, 2009, I don't recall a week that has gone by since that someone has not asked me when and where do you plan on opening another gym? In all honesty, I really didn't have an answer to either question. Sure, there were plenty of ideas floating around, but the means to execute any one them was proving to be difficult.

However patience and perseverance has its rewards. A possibility that was casually discussed about two months before closing GGKL is quickly developing into a brand new mid-size 12,000 square foot state-of-the-art gym around the KL area.

I'm not ready to disclose the exact location of the gym just yet, but I will when it's appropriate. I will tell you that the aesthetics of the club will be very pleasing once the kit-out is complete. It will also boast a large variety of exercise equipment and alternative training modes. Did I forget to mention the all-glass aerobic room next to the horizon swimming pool with a view that over-looks the Twin Towers and city central? Must have slipped my mind.

This project is tentatively scheduled to open the first week of February (Chinese New Year). Maybe by that time we will have named the Gym. The Oxygen Club sounds like a catchy tag to me. Sorry, 'Uncle Joe' won't be making an appearance at this facility. But plans are in the woodwork to bring Gold's Gym back in another location(s).

Here is a teaser of things to come:

Spotlight: Fauziah Ibrahim

It has been said that it is not the size of the fighter that counts, but the size of the fight in the fighter that counts. If you happened to pass by Fauziah on the street, you probably would not be the least bit intimidated by her. This is partly due to her warm personality and pleasant disposition. Secondly, she barely measures five feet in height and is as light as a feather. Generally those aren’t characteristics that match the profile of a hard-hitting kick boxer. So what makes Fauziah an exception to the rule; it’s her attitude.

Fauziah may be small in stature, but she has a giant-size work ethic. Her ‘can do attitude’ is a trainer’s dream. One of the characteristics of a good self-defense practitioner is the ability to weather adversity. She has proven to be as tough as steel. During practice she has thrown a number of misplaced kicks or punches on the heavy bag and jammed either her toes or knuckles, ouch. But I have never once heard her complain, or worst yet seen her quit the drill.

Fauziah’s hard work, attention to direction and tenacity motivates me to be a better instructor, and that’s why she has earned my respect and note worthy mention_ these are feelings toward people that I don’t part with very easily.

Flash Back

I was recently taken back to my childhood, when the captain of the plane I was flying on invited me and my travel mates to visit the cockpit and chat a bit. The last time this happened I was 6 years old flying United Airlines to California from Philadelphia to spend my summer vacation with my father. I remember that trip well, because it was the first time I had flown on a plane, in addition to making the trip solo. The world was a different place then. Clearly my mother was not concerned about her only child being snatched and kidnapped, and neither was I.

I wore a matching studded blue-jean jacket and pants outfit that I especially picked out for the occasion. My mother took the precaution of pinning a name tag with my details on the front of the jacket.It reminded me of the big name tags the contestants would wear on the game show ‘The Price is Right’ with Bob Barker. I also remember the flight crew making a V.I.P. fuss over me during the entire trip. Until this day it remains the best trip I’ve ever taken, because of all the excitement and fun I had flying the friendly skies for the first time.

What a difference 3 weeks makes, which is the approximate time I took the second photo prior to Level Up Fitness commencing its grand opening on 30 October, 2009. At that point in time renovations were a month behind schedule and completing the task before the month's end looked quite dubious. Dust, tools and building materials were scattered throughout the ground level and first floor of the facility. This scene also included the challenge of delivering and assembling fitness equipment while construction workers were frantically racing against time to build the club.

But Level Up Fitness proved to be 'the little engine that could'. Kenny Sia, the club's owner, and supporting cast managed to pull a hat trick out of the playbook to close out the month in grand style. This is proof that you can't cause where you start, but you can certainly affect where you end up.

Then & Now: