Fifth Ray Integrated Activities

Difficulties with Change - Part I

2011-07-27T20:43:00.010+08:00

My sincere apologies for the LOOOOONNNGGGG silence! I have been really busy with our latest addition to the Fifth Ray family. Fifth Ray @ Newton! It is a full facilities gym with numerous group classes. Do come check us out at 55 Newton Road, #05-02, if you have the time.

The past four months have been a huge learning curve as with anything new I decide to embark on. A real eye-opener! Well... I am a huge believer that only with challenges will I learn and grow. As a wise man once said, 'Welcome adversity' ~ Sai Baba.

With our new center, the administrative and physical changes of the center have been the easiest. The most difficult has been that of human emotions. I have had the opportunity to observe how very contented people are in their comfort zones. They don't seem to have any ambition for change or to better themselves. They seem most happy within the confines of the 'world' they so perceive.

It is also amazing how attached people can be to an idea or something or even someone. Any actions of change would result in a huge uproar of negative reactions. I use the word reaction instead of response because the attachment has developed into an unhealthy fixation. Almost like a baby being ripped from his/her mother's bosom.

Change seems to have such negative connotation. People do not take kindly to changes. I find it really interesting why people lose the clarity of mind when faced with changes. Why do people not give change a chance? I often teach the children in my classes that they must always try something new at least once, how can they decide if they like it or not if they don't? They never know until they give it a fair 'trial'. After trying, should they decide that they do like it, that is great and now they know. And if they don't, then move on and hold no ill feelings.

In life, we must always be objective and give everything or everyone a fair 'trial'. It is about looking and seeing things with a pair of fresh eyes each time - not one of prejudice or bias.

"Always in Motion is the Future" - Yoda

Tune in for Part II...

Fear can cripple...

2011-03-08T12:32:00.003+08:00

I am about to share a recent observation I have made and I am sure there were times in my life where I probably responded in somewhat similar ways.

When changes around us become too unfamiliar and we decide to take a different direction in life, fear can sometimes take over us unconsciously and begin to cripple our judgment/perspective. What I have recently observed has prompted me to blog about it as I feel that it will 'speak' to everyone.

Whenever we allow ourselves to be filled with fear, we end up crippling ourselves and not see the truth or reality as it is. We become distrusting individuals, constantly thinking that others are out to take advantage of us. We become clouded in our judgment and insecure about ourselves. We feel a need to 'protect' ourselves and our interests. But in reality there really isn't anything we need to 'protect' ourselves from. Because NO ONE is out to get us or put us down in anyway. We become totally irrational in our thought processes and totally paranoid. We feel a need to 'prove' ourselves and be superior when there is really no need too as those around you already know your worth. But we don't see it. The situation becomes one where it is difficult for others to reason with us. A sad situation to be in but often times so true. Ultimately, the fear that has gripped us so intently ends up destroying perfectly wonderful relationships (work/friendships/family/romantic).

And you know what? Most often times, we do not even realize that we are just doing just that. This is a gentle reminder for all of us to be constantly vigilant to deny any fear in us as much and often as possible.

In any direction in life that you make, there are uncertainties and unknowns. Set forth with a positive foot forward... make the change you want for yourself... Changes will constantly take place around you but it will not change who you are or your worth, unless you allow it to.

Embracing the NEW....

2011-02-12T13:49:00.002+08:00

Happy Lunar New Year everyone! It's been about a month since I last blogged. Trust that you had a wonderful new year and break =o) I managed to take some time out over the festive season to chill and relax for a bit. January was a very hectic and busy month for us. We were doing some re-structuring of our programmes and of course our move to our new premises at 66 Kallang Bugis, Level 6.

I am looking at 2011 as a year of embracing change and welcoming the NEW for us at Fifth Ray. Just barely a month into 2011, we have been presented with many new opportunities. Very exciting ones indeed. Hence, the silence during the last one month.

As with anything in life, we always need to take that first leap of faith if we want things to happen. After taking that first step, all else will follow its course in due time. The first step is always the hardest and it is also one that no one else can do it for us. So if you, like us at Fifth Ray, have dreams and goals you wish to strive for... Take that leap forward!

Wishing all a Fantastic 2011 and a year where you live your dreams and goals! =o)

Risking Everything for a Dream that nobody sees but YOU!

2011-01-11T15:43:00.002+08:00

I have often spoken about how running a marathon is similar to how we live our lives. It is a long journey of endurance and perseverance where we are constantly challenged to keep our thoughts positive and maintain our positivity at every single moment. A brief moment of being distracted or the lack focus can cause us to move very quickly into negativity which can compromise our marathon performance or how we live our lives, so to speak.

Over the weekend, I watched the DVD "Million Dollar Baby". I was totally inspired! The storyline maybe about boxing but it does relate to our attitude in all that we do. Be it running a marathon or how we live our lives. One particular quote by Eddie Dupris stood out for me, "...it's the magic of fighting battles beyond endurance, beyond cracked ribs, ruptured kidneys and detached retinas. It's the magic of risking everything for a dream that nobody sees but you."

The quote speaks so clearly to me... It is the attitude which we have built Fifth Ray on. We have a dream for Fifth Ray and we can so clearly see that dream when everyone else around us may not. It is also the very same attitude that we bring with us when we coach or work with every single one of our clients. We will do everything within our power to assist them to achieve their dreams (safely and free of injuries) whether they see it or not.

If you have the time, do take the time to watch it and but inspired =o)

Getting Rid of the Old to Make Way for the NEW!

2011-01-07T14:16:00.003+08:00

It's been about a month since my last post... We have not been missing in action but rather we were filled with too much action within a short space of time. The past one month has been very hectic for us due to the renovations of our new center at Ture (66 Kampong Bugis, Level 6) and re-structuring of our existing programmes and designing new ones to better serve our clients in 2011.

The past one month has been a time of getting rid of the old and making way for the NEW! Literally, from physical things like old equipment to programmes, to even mindsets and perspectives! Personally, I find change in any aspect allows us to challenge ourselves, learn new things and broaden our perspectives. In some sense, change does liberates one to welcome new ideas, new perspectives to enhance one's growth. To make positive changes in life takes courage. Hence, we are yet again taking another leap of faith for more positive changes in Fifth Ray.

We, at Fifth Ray, certainly hope that you will be part of our exciting and wonderful journey in 2011! All the best for the year ahead. Thank you for reading my blog in 2010 =o)

Day After

2010-12-06T14:07:00.002+08:00

Am really happy today... For one all the Fifth Ray's runners ran really well at the marathon yesterday! They were all excitedly exchanging their race experiences with each other last night at our post run dinner. Every one was cheerful and chatty! (You should have heard them) hahaha ;op There was a point during dinner when I sat back to listened and looked at all of them I could not help but feel joy within my heart. Almost like a parent looking at how their 'children have grown and achieved their goals they had set out'. Am really proud of each and every one of them for taking on the challenge and maintaining their tenacity to the finishing line! Well done, runners!

Second, am actually surprised at myself for completing the race. Hahaha... I had sustained a calf injury 12 weeks ago and I could not get back to regular training until 6 weeks ago. For a number of training runs I had to stop short of the planned distance. I knew I could run the distance but I can only manage it at a much slower pace than I would desire. I've not been able to pick up my pace since the injury as it will place a strain on my calf. I have been very cautious not to place undue strain on my calf too. I am always for running pain free and be able to run for many years to come =0) Hence, I actually went into the race prepared that I may have to bill out half way if I feel my calf being strained. I always feel no race is worth putting myself on the sidelines for months on end.

To my surprise, my calf was slightly tight but Pain free. I was really comfortable throughout the run and felt like i could pick up pace. I tried to pick up pace a few times but backed down as my calf tightened more. I did not want to strain it again and be put out of action. Considering the circumstance, i thought I ran fairly well! Hahaha... I think I surprised all the Fifth Ray runners too as I have been training with them and I've not been able to run so comfortably as I did yesterday for quite a while. I had fun running with all the Fifth Ray runners and experienced the challenge with them - Running the journey with them =0)

For all who ran congratulations! Well Done! Rest well and have a good recovery!

Butterflies in my Tummy!

2010-12-04T10:00:00.002+08:00

One more day to the marathon and I have butterflies in my tummy. The butterflies are not for me but for the Fifth Ray runners who are running the roads tomorrow. I am so excited and anxious for all of them. At the beginning of their journey, they all shared with me their individuals goals. After months of training, here we are, just ONE day away from them realising their dreams. It is just so exciting!! =o)

I must salute each and every one of the Fifth Ray runners running tomorrow. They kept their goals insight and worked hard each day to move closer to their goals. Even after months of hard training, their resolve to achieve their goals never wavered. They constantly kept their focus and continued to be the best that they can be. Tomorrow is their day to reap the fruits of their labour! I am just so excited for them! Can you tell?? hahaha... I should be running along side a few of the runners tomorrow and I can't wait. They are ready and prepared for the race!

To All the Fifth Ray Runners running tomorrow, I would like to say a BIG THANK YOU to each and everyone of you. I have had an amazing journey with all of you in the past year. The 5am training "Good Mornings" from each of you never fails to start my day on a beautiful note. Your dedication is remarkable and it is YOU that keeps me going! When assigned with your training for the day, the "OKs", "I'll do my best!" and "I'll try my best!" are admirable. Every time each of you take to the track or roads, you display an indescribable purposeful determination and perseverance. You have all been exemplary in the way you have carried yourselves and taken on the journey to realise your dreams. I can't thank you all enough for you have enriched my experiences as a coach and my life. I know you will accomplish what you have set out for yourselves. It's a knowing deep within my heart. I believe you will achieve your goals.

I will be "RUNNING" with each and every one of you! If not physically, it will be in spirit =o) GO! GO! GO! See you all at the Finish Line! Fly to the end!

Ungrateful?

2010-11-29T10:35:00.003+08:00

I just had a chat with a friend earlier, who is also a coach. He was sharing that there are some clients that are never satisfied with the training programmes he provides to them. To them, he is never good enough. Then he questioned, why do they pay and have him train them in the first place? I told him that that's a really great question which I can't answer it myself either as I do wonder about that at times myself.

I shared with him that he is not alone. I have had my fair share of clients who are never satisfied with the training I've provided. It really doesn't better if we have taken them in when they were at 'ground zero' (injured, post-surgery, unconditioned, unfit, etc.) and we have helped them to become a lot more mobile, attain their range of motion, strength, fitness, achieve their goals or beyond. To them, they gained their physical abilities all by themselves without your assistance. All successes are through their own efforts and they are quick to point fingers at the coach for their own failures. Without evaluation and reflecting on one's own actions first. It really does not matter what we do as they won't see it because they can't look pass themselves.

I told him to take heart and shared that what I always choose to do is to train all my clients unconditionally and to the very best of my abilities. Even if I go beyond the call of duty out of the genuine goodness of my heart, there will be individuals who decide to insult or mock at me or my programmes, and I can't control that. What I can do is decide on how I respond and think... What these individuals think of me is none of my business! They are free to move on and choose something else that they deem is 'better'. Never engage in their negative and self-centeredness with these individuals. I pick and choose my battles wisely at every single moment.

I told him "Welcome to the world of the service industry"=o) And I reminded him that there maybe a few 'bad eggs'. However, always look towards those who are positive and is willing to work together to achieve their goals. Even if it just one individual, it is enough to 'wash' all those negativity away. I told him that I have been very fortunate to have a beautiful group of runners for this upcoming marathon. They have also been most co-operative to allow us to assist them in achieving their goals. It is such a joy to be part of their journey. It makes all the nasty experiences disappear.

Please do not misunderstand... Coaches are not individuals who are looking for recognition just because they train you. Coaches usually train others with a passion. And it is their job to do so as their trainees would have paid them to do. It just makes it difficult for coaches to train any individual who attends training sessions grudgingly or would only engage in exercises they fancy which makes the goals set out impossible to achieve. In addition, should you decide that the training no longer works for you, move on and do not continue to crucify the coach.

Having shared all these, I would like to Thank all the Fifth Ray runners who have maintained their positivity during the training sessions all these months and years and who have worked together with us at Fifth Ray to achieve the goals they have set for themselves. It is for these individuals that we always strive to better our programmes and services. And provide them with the best programmes we possibly can.

Life is like running a marathon!

2010-11-11T12:04:00.002+08:00

Whenever I train myself or others for a marathon race, it is the journey that I learn the most from. It has never been the race itself. The race is usually completed in a matter of hours while the training journey lasts for months or even years. Over the years, it has been the journey that has presented the most challenging of circumstances - physically and psychologically, for self and training others.

I am always thankful for all the challenges as they have certainly made me stronger and have broaden my perspectives on things and life as a whole. It is so interesting that how we deal with our marathon journey reflects how we actually deal with issues and challenges we face every day in our own lives.

I have come to learn that life is not a sprint! We can not simply sprint our way through with blinkers on to get to that one destination. Life is a magnificent gift given to us to test our endurance, patience, and perseverance, very much like training for a marathon. We usually have a BIG overall plan or objective for ourselves and we make smaller plans or check points along the way. It's pretty much how I plan the marathon trainings for myself and the Fifth Ray runners. Life is fragile and it is so important that we value it. If we choose to abuse or neglect ourselves, life can be short-lived and that is truly a dis-service to the beautiful life that you have been blessed with.

Mental Tenacity

2010-11-04T11:40:00.002+08:00

No matter what you do in life, you need to have mental tenacity. It is the ability to sustain your focus to complete a particular goal or task that needs to get done. Often times when the going gets tough, we will find excuses or procrastinate or even talk yourselves out of it. It's amazing how many people I have met that have talked themselves out of what needs to be done.

The most common excuses told to me are "I can't do it!"; "It's too difficult for me!"; "This is beyond me!"; etc. Even if you think something is too difficult, give it a try, you never know how you can surprise yourself. So many people have so much potential and yet they limit themselves just by their own thinking and perspective. Your mind is really powerful! Half the battle is already won by just how you think!

As a coach, I have often been told that I don't understand when it comes to training. hahaha... Isn't it interesting?? I find it very interesting because I've been there and done that. When I train others, I would have weeded out all the mistakes I have done on my own before. As I do not wish for others to learn things the hard way if I can possibly help it. So I know exactly how they are feeling and what they are going through. For now, I do the same training as my runners. People can argue that there are variations in speed and experience but if you streap everything away, we are all just doing or giving our best. So the difference between each of us is really the mental tenacity.

In order to improve and better ourselves, we need to 'push' ourselves beyond our comfort zones. If we constantly stay in the zone that we are comfortable with, there is a limit to fulfilling our full potential. I don't promise that the experience is pleasant or easy but at least give it a go!! Run faster or longer (calculated and planned, of course, for injury prevention) because you never know what you are truly capable of until you do it. So what if you reach the time you have set for yourself? Work towards achieving it... You will eventually get there when done correctly. However, for some it may take days or weeks while for others it may take months or years. What's more important is that we all get to our own destinations eventually =o)

So be courageous! Don't allow yourself to live in your own little mind world with 'blinkers' on.

Half Full or Half Empty??

2010-10-26T16:47:00.002+08:00

It's really interesting how mankind's consciousness is made to look at the bleak or negative side of situations instead of the bright and positive side of things. This same consciousness applies to life as well as during run training. The same mindset is used in all situations, is it not? Let me share with you =o) Am sure most of us are guilty of this...

We will 'beat' ourselves up over the sets we did not complete or we ran badly in. We do not look at the sets that we have completed and that we have put in our best efforts. So instead of looking at the glass half full and the gift that we have been given to complete those sets that we did, we focus on the glass as being half empty. On top of that, we make ourselves feel terrible about ourselves. Why do we do that to ourselves and dwell in negativity? It's time for a change =o)

Often times when I do not manage to complete a given set for training or I did not run it as well as I would like to, I just tell myself I'll do better and run harder at the next training session. Then I let it go... Sometimes, we are just not up to the physical challenge on that particular day or week. We all have our 'good' and 'not so good' days. The 'good' days are reminders for us to know what we are truly capable of. The 'not so good' days are for us to be mindful to focus on the positive side of things - on what we have completed and how blessed we are to be able to complete the sets that we did =o)

I am always happy to be able to wake up to a brand new day and be able to put on my running shoes and go for a run. Remember... as you are 'beating' yourself over what sets you did not complete or how you should have ran faster, there may be someone out there who would give anything to be able to just run or to simply complete part of the sets that you did. Think about it...

The Challenge!

2010-10-19T15:06:00.005+08:00

The last few weeks have been fun as I am finding that one Fifth Ray runner after another is challenging and out pacing me during our run sessions. Every time I run close to keep pace with them, they would pick up speed and run faster. Previously, they would maintain their pace or even at times slow down. Since, I've been injured, they are all out running and beating me during our run sessions! They are taking me on when I am down!! haha... Kidding!! But I actually Love it!! The sense of drive in them to challenge themselves... Using me as a 'target' or benchmark to better themselves has been fun. They are showing themselves that they are capable of a lot more than they have previously perceived themselves to be. I have to up my game now to keep up with them ;op It's healthy competition as we cheer and 'push' each other to the next level. Until our next run sessions... Keep it up Every One!! =o)

Sharing with others

2010-10-11T15:18:00.004+08:00

I've not been busy training for the marathon as I am slowly recovering from my calf strain. However, I have been busy sharing my experiences and knowledge with others about healthy and fitness living as well as training/running 10km, 21km and marathons. It is certainly a pleasure to be given the opportunity to share with the staff members of both local and global companies and corporations the importance of a healthy workforce. Thank you very much for listening and sharing your own experiences with me. I hope to interact and share with everyone! =o)

Recovery...

2010-09-30T13:22:00.003+08:00

It's been about 3 weeks since my last posting... Before the army half marathon, I injured my left calf. So it's been a recovery journey for me since then. Am not 100% yet but I am getting there. Soon enough! hahaha... Keeping positive thoughts!

It was a really strange injury as there were no signs or symptoms. It just happened! Just like that!! I was running comfortable and felt really strong. Then it happened and I had to stop. It is interesting to think how strong and fragile our bodies can be at any point in time. Honestly, I think it was also my body's way of telling me to slow down. I've been pretty full on with work and squeezing in training. So I am taking it slow now.

I must say that it can be quite a challenge. I have to be really patient and not hurry to get back into shape quickly as the injure may re-occur. And we don't want that! I certainly don't. So I have had to be really patient. From rehabilitating my self back from water running to running on the ground to running without pain. From there it was running continuously for 5mins, 10mins, and so on until I got to 60mins or more. The speed in which I was running was slow... A pace at which I am really not used to initially but it was necessary. I must admit that I am very fortunate to be recovering and healing fairly quickly. I have managed to pick up my pace a little however, it is still a far cry from the speed I used to run. Patience!! I am patient! And it is key to recover! I know I will get back to where I 'left off" soon enough.

I do have to share that I am kind of enjoying this recovery and healing period. It's been a learning journey in itself. It has taught me to be really patient and to always think long term, even on days when I feel good and want to run further and/or faster. I have been reminding myself to think long term! Also the thought of not wanting to be laid off running for weeks on end or months has helped to keep me in check ;op So that itself is enough to keep me patient!

Now, I am just happy that I can run. Even, if it means running shorter distances and at slower speeds, I am contented =o) Like my professor used to say "Be thankful for small favors"! So I am very thankful for being able to at least run! Yippie!! I am back on my feet again. So for anyone out there recovering from an injury, take heart... Do all the right things and You will see the light!!

Race Day! - Part III

2010-09-12T08:12:00.002+08:00

All the Fifth Ray Runners are Back! And all in good times too! Congratulations to all! A number of the runners clocked personal best times and sub-2hr half marathon times. Excellent achievements! You deserve a pat on your back! =0) Rest well... See you all back on the track on Tuesday.

Rubina experienced some tightness in her right quads and Charlene managed her ITB syndrome well during the race. Well done, ladies! You fought a brave battle =0)

Race Day! - Part II

2010-09-12T06:01:00.004+08:00

I am sitting at the cafe feeling butterflies in my tummy and rather distracted as I constantly look at the time on watch! Truly feeling like an anxious coach waiting for all the Fifth Ray runners to complete their race! Keeping positive thoughts that all are having a smooth and uneventful race. Looking forward to each and everyone of them crossing the finishing line. The first of the Fifth Ray runners should be finishing soon. Will web on my way to welcome them back soon.... Look out for Part III!

Race Day! - Part I

2010-09-12T04:45:00.003+08:00

It was a difficult decision not participant in the half marathon race this morning. I was really looking forward to running the race with the Fifth Ray running group. However, it was not to be. I pulled my calf muscle on Thursday and it was a toss between running this race and be laid off for a few months or to give it the rest it deserves and think long term. As you can tell, I have chosen the latter =o) There's always another race, another day!

Although I was not running in the race, I was at the Fifth Ray meeting place to cheer on the runners. I am now at a cafe sipping my drink and blogging as I am waiting for time to pass to welcome the runners back to the finishing line. I must admit that I am very amazed at the number of participants who are streaming into the cafe and the long queue at fast food restaurant next door. All these individuals had number tags pinned on their chest. Hence, they are not supporters but rather participants for the race. Obviously, proper pre-race nutrition was not being practiced =0) Each to it's own but I do wish that these individuals will be better informed about proper nutrition and hydration pre-race for their future races. One can but wish for the good of others =o)

The race will be flagged off in 5mins! All the BEST everyone! Enjoy and have a great race! More updates later.

Living A Beautiful Life

2010-09-01T11:22:00.003+08:00

My cousin just shared with me a youtube clip which I would like to share with everyone. It truly shows that in any given situation we are in, we really have two choices. ONE is to choose to be miserable, complain and focus on what we do not have or TWO is to choose to be happy, count our blessings, be thankful for all that we DO HAVE, and live the beautiful life we have been given.

The clip shows a young man's Spirit to live his life to the fullest and best of his ability with what he DOES HAVE is inspiring and moving. He has made our 'challenges, struggles, frustrations' (if we have the right to call them that now) pale in comparison.

Life is what WE make it out to be; NOT what life brings to us!!

Enjoy the clip and be inspired to live your life beautifully:

http://www.youtube.com/watch?v=X9DilOIZMu4&feature=related

Liu Wei - Armless Pianist - China's Got Talent 8-8-2010

A HUG To Remember...

2010-08-21T17:36:00.003+08:00

I had a session with a 6-year old Autistic boy today. It was our 10th session and a much celebrated one maybe just to me but a celebrated one nevertheless =o)

We have always made good progress during our sessions. The sessions have helped him to establish good eye-contact when speaking and spoken to which is something very difficult for most autistic children. His attention has also improved significantly and he is now able to conceptualize verbal instructions given.

However, the icing on the cake is what happened today. During the session, he initiated a conversation with me and we were able to carry out a two-way conversation briefly. I was over the moon as I usually have to probe for a respond which is usually a 'Yes' or 'No'. Today, he looked at me and pointed to the wall and said "paint". I responded "Yes, do you like it?" He said, "Yes." I asked "Who do you think painted it?" He pointed at me with a smile and said, "Auntie". It may have been monosyllabic on his part but to me, it was a conversation and a far cry from our usual yes/no interactions.

And there is more... When our session was done, we said bye. He played with my hair and then stood at the door rubbing his eyes and looked upset. I held his hands and asked him what is wrong. He looked at me and gave me a HUG! My heart melted - was he trying to tell me that he was sad to leave? I don't know but of course a part of me wish that it was so =o) Then his mother said to me, he is really comfortable with you to be touching you and hugging you. I can't help but think how blessed I am to be given these rare windows of opportunities to make a difference in the life of a child. I Simply Love What I Do! =o)

Live YOUR Life!

2010-08-21T16:59:00.004+08:00

I had a conversation with a friend the other day and we happened to chat about living our lives courageously. My friend lamented that very often we live our lives based on the expectations of others around us and end up being too cautious with the decisions we make that define our lives.

My respond to her was "Others may have expectations of us... However, we are only to live up to our expectations! Because we live our lives for OURSELVES and not for others!" Many of us get caught up in the web of trying very hard to please the people around us that we forget to live our lives for ourselves.

This is not the first time I have had such a conversation with someone and I feel that it is really important to share...

I am always from the standpoint that we must be complete within ourselves before we are able to give to others with all our hearts. If we live our lives for others, often times we come from emptiness as our very own happiness is based on the happiness of other around us. But are we truly happy? Think about it. But if you are truly happy and whole within yourself to begin with... You will be more complete as a person and will be able to bring and give happiness and joy to all around you with you even trying. Isn't this a better choice? =o) So make the right choice for yourself and Live YOUR Life!

No More Tears!

2010-08-11T16:56:00.002+08:00

Today was our third session with a 4-year old boy who experiences separation anxiety with just the thought of being away from his mother. Our first two sessions were, of course, filled with tears and the need for mommy to sit in on the sessions.

However, there was no more tears today during the entire duration of our movement therapy session. There were initial tears when he arrived at the center, before we commenced session. He was still crying when I brought him into the room without his mother. I explained to him that mommy was not going anywhere and will be at the reception area waiting for him. We went through the steps that was previously taught to him to remain calm and he stopped crying. He looked at me and calmly said... "Mommy will wait for me outside." And I smiled and replied "Yes... she will be there waiting."

We went through our session with NO MORE TEARS! He even laughed and managed to maintain his focus on the tasks at hand very well. He is no less anxious and is definitely more confident of self. I am looking forward to our No More Tears sessions =o)

Twinkle in the eyes

2010-08-07T15:26:00.002+08:00

Today, I saw a 'twinkle' in the eyes of one of the children I have been teaching. When we first started our therapy sessions, he would have difficulty attempting or persevering through new challenges. The same phrase keeps popping out and that is "It's too hard" or "It's too difficult" or "I can't do this".

Over the weeks, we have been building on his confidence and perseverance. During today's session, he was attempting a very trying task. Half-way through the activity when he needed a short rest break, he kept saying to himself, "I CAN DO THIS!!" I looked at him and I told him, "Yes! You certainly can!" And saw a 'twinkle' in his eyes of believe.

The words he repeated to himself were like music to my ears. I can't describe the feeling except that I have a Smile etched on my face since the session =o) It's a Beautiful Day!

Thank You!

2010-08-04T17:42:00.002+08:00

I've been receiving thank you emails during the past week from present and past Fifth Ray runners. The present runners shared with me how they are enjoying the programme and how happy they are to see the progress they are making. Especially, those that never thought the milestones were ever possible. The past runners shared with me how they are able to translate all that they have learned through our Fifth Ray programme into what they are doing in their lives currently. It is so wonderful to know that we are able to touch the lives of others beyond our programmes.

It is always heart-warming to read these emails as it is a reflection of the lives we have touched and continue to be of service to. We truly thank you all for your emails and for the opportunities you have all given us to journey with you. Truly appreciate the sharing =o)

Moment of Joy

2010-07-31T13:53:00.006+08:00

I have had six therapy sessions with an autistic boy... Whenever he comes for session, I would ask him how his day went at school. I usually get the same reply from him, which is "I don't know". On our 6th session, when I asked him, he actually shared with me that he did not have a good day initially as he did badly for his spelling. Then he told me that because he was sad, he picked up his favorite comic to read to cheer himself up. As he shared his experience with me, his face lit up with a grin =o)

It was certainly a moment of joy that he could share his feelings with me (most autistic individuals have difficulty sharing their emotions/feelings). I told his mother what he had shared with me and she did tell me that it was unusual as he usually only shares his feelings with his immediate family members.

We are definitely making a great leap forward in our progress... I am certainly looking forward to many more moments where he would share his feelings, thoughts and emotions with me and others around him.

It is usually the little things that etch joy on our faces and love in our hearts =o)

Being Blessed...

2010-07-24T13:12:00.002+08:00

We had a seminar for the Fifth Ray runners last night at the centre. We started off the seminar with the Gold Coast Marathoners sharing their marathon experience with the rest of the runners. It was truly informative and inspiring!

After the sharing I started my seminar on "Positive Thinking for Runners". We did quite a bit of sharing and had great fun. Through the sharing, I realized how blessed I was to have a group of very positive minded runners. They are very supportive and encouraging towards each other. Basically, they bring out the BEST in each other. I am very blessed to be given the opportunity to train and journey with each and every one of these wonderful runners. As a coach, you really can't ask for more. They are truly my inspiration to always go beyond and be the best that I can be in my coaching. Thank you very much, Fifth Ray runners! =o)

Running Therapy

2010-07-19T11:47:00.002+08:00

I received an email from one of my runners this morning about how running has helped her handle an emotional 'crisis'. Running certainly has this unspoken ability to provide many of us with much clarity and objectivity amidst emotional turmoil within self. I have experienced it myself too. It doesn't matter what challenges you face, with every given step you take, you feel more empowered. And you become BIGGER than the situation you are faced with.

I would like to share with you what she sent to me:

"Last night I was placed in a very challenging and hurting situation, yet I had to behave normal and expressionless in front of some people, at the point in time, the feeling was really terrible, is like having a laser sharp knife slicing through every part of me..... I was lost for a moment then...

Suddenly, running came to my mind....and the thought of it gave me a sense of comfort and strength. So I decided to leave the place and fortunately, I had my running gear with me. So I went for a long long long run. Every step that strike the ground, I felt stronger and better. It helped me to regain my confident and brought my senses back.

When I finally stopped and it was way past midnight.... But the feeling was GREAT!!! And I was back to my normal self... I was so happy that I almost wanted to sms you my coach, to thank you for training me to do long endurance runs and stay positive!!. :)"

Testimonials II...

2010-07-16T09:38:00.001+08:00

Another wonderful Testimonial to share with all... Thank you very much, Anne!

“In total, I have learned running from scratch 3 times. It has been a long and frustrating journey made better by Swee’s coaching, support and friendship. As running is generally a solitary activity, I am very thankful for all the friends I have made from the running group.

Three years ago when I first met Swee at the track, she asked me to run 30 minutes to assess my pace and running gait. That was 27 minutes more than I had run in my life. I gulped and ran for what seemed like an eternity and I nearly did not go back for the following training session (don’t worry, she doesn’t ask this of newbies anymore). Under Swee’s guidance, I was able to complete my first 10K race running all the way without stopping in a few months.

I had to start from the beginning the second time when I tore my anterior cruciate ligament (ACL) during a soccer game. After knee surgery followed by an extended period of physiotherapy, the Orthopaedic surgeon advised me against running. When I was discharged from physiotherapy, Swee trained me by walking first on the track then walking faster then finally running. I was able to complete my first half marathon - without an ACL.

The third time I had to start over in running was after the second knee surgery for ACL reconstruction. This was followed by and another extended period of physiotherapy. The second Orthopaedic surgeon also advised me not to run. Once again, after physiotherapy, Swee trained me and I had to re-start by walking and running in water. Slowly I worked my way up to running. I was able to run a 10K race and a half marathon faster than before.

This year Swee introduced Fitness and Conditioning classes and I have benefitted greatly from Chong’s functional strength training. My core strength has improved and I run tall and land lightly at Swee’s training sessions.

Recently I completed my first full marathon in Gold Coast, Australia, less than 2 years after surgery. I had sworn it would be my first and last marathon while I was training because it can be physically, mentally and emotionally challenging. Two days after the full marathon, I had no more muscle ache - this speaks volumes of Swee’s customised training programme. Now that I have overcome the psychological barrier of 42.195 km, I am a more confident runner. I am looking forward to planning more overseas marathons with fellow runners from the group because it gives us something to look forward to and we all get to enjoy a holiday after the race.

My reasons for running have changed over the years. I started running to be a better soccer player and to lose weight. Recovering from injuries has taught me patience and perseverance. These days I run to enjoy the freedom of movement and for the camaraderie at Fifth Ray.”

~ Anne Sam, Converted Marathoner ~

Testimonials...

2010-07-12T11:23:00.005+08:00

With the work that we do at Fifth Ray, we are serving others every day. It is always heartening and wonderful to receive testimonials from individuals whom we have been given the opportunity to serve. Each and every testimonial is an affirmation and reflection of our work and passion to serve you as best we can. At Fifth Ray, we always strive to be and make a difference in the lives of all we meet. Testimonials are a reminder to us that we are being that difference. Thank you very much for your kind testimonials and sharing. Receiving testimonials always keeps us going =o)

Our latest Testimonial received:

"Tyler has been with Children On the Move for approximately 9 months ever since we discovered that he faced a developmental delay in physical milestones and gross motor skills such as walking, running and jumping. He attended a weekly session with Dr Tan Swee Kheng who has been very encouraging. Since then, Tyler has grown to be more confident and sociable. His attention span and speech clarity have also improved considerably. Before this, he could barely speak in full sentences or articulate well at all. Dr Tan has been very patient and professional in her dealings with children, such as Tyler, who have sensory processing disorder. She has taught Tyler to use words to communicate his needs and was very firm with him when he did not listen initially. We have seen a vast improvement in his ability to listen and follow instructions. We look forward to see further progress and we believe he will be able to do better with the continuous help under Dr Tan’s program.

Tyler has really enjoyed and benefitted greatly from the I AM Kids holiday program. He is definitely more vocal now and has more self-esteem as compared to before. Teachers in school have commented that his attention span has improved. He shows more confidence and displays greater interest in fine motor skills eg. painting, scribbling, fixing unit cubes when he previously did not enjoy such activities. I also noticed that he is able to sit down and complete his work now. I am very pleased with how the program has helped him and will definitely be looking out for more of such programs for Tyler!"

~ Clare, Mother of 3.5 year old Tyler ~

Dedication

2010-07-08T11:03:00.002+08:00

I must commend on the dedication of the Fifth Ray runners. Overtime, they have all become very committed and dedicated individuals to their goals and dreams. No matter rain or shine, thunderstorm or extreme heat, they are always ready for training no questions asked. I find myself very fortunate to be able to train such a dedicated group of individuals. Their spirit surpasses beyond the running track. Often times, our attitude on the track reflects our attitude towards life in general. What I can say from my observation is that these dedicated individuals do not allow any challenges or obstacles to waver their commitment to anything. It is certainly an honour and privilege to journey with them. Go Fifth Ray Runners!!

Congratulations!

2010-07-04T22:29:00.002+08:00

Four of our Fifth Ray runners completed the Gold Coast Marathon today! All of them ran a fantastic race and achieved personal best run times too!! Congratulations to Anne, Caroline, Charlene and Jeff! A race well ran!! All your hard work and training have paid off. You have made the impossible POSSIBLE for Yourself! So proud of all of you! True Inspirations to all!

As a coach, I was actually anxious for all of them. Looking at how hard they have all trained the last 6 months, I just wish for nothing but the best for each of them. Wanting them to achieve and attain their goals and dreams. I was concern and was checking my phone the whole morning waiting to receive updates from them. Decided to check on them live online for updates to see that they were on pace. Felt like I was a nervous mother preparing her children for their crucial exams and awaiting the results. I was relieved and truly happy for each of them!

Being Thankful

2010-06-30T21:46:00.002+08:00

It's been an amazing month of June. There were many challenges but for every challenge I faced, I was also presented with a solution. It been an amazing month. It's taught me to trust with my heart, mind and soul. To always know that things will work out no matter how difficult I may think a situation is. To top it all, I was ill for two weeks! It didn't help being ill as I didn't have my usual stream of energy to see me through some days. But I must say that I am very blessed for all the friends who have encouraged and supported me. They would share with me whatever little spare time they had or words of encouragement to see me through my days. I could not have achieved all I did in the past month without these Angels... Even one that was sent all the way home to me from Sydney. I can't Thank ALL of YOU enough! But THANK YOU VERY MUCH!

Positive Feedback

2010-06-19T11:48:00.004+08:00

It's only been a day since the conclusion of our I AM Kids Holiday Camp and there have been so many positive feedback from parents. The feedback range from:

Better behaviors;
Increased attention span;
Increased ability to follow and listen to instructions;
Motorically more skillful;
Increased self-confidence and spatial awareness; and
Socially more appropriate and positive behaviors

These feedback are very encouraging as we have met the objectives of the camp. A few children came back on feedback to ask when would the next camp be. It always good to know that they had and are looking forward to more camps in the near future.

I would like to Thank all the parents for the opportunity for me and my team to be able to positively impact the lives of their children.

Conclusion of Camps

2010-06-17T19:39:00.002+08:00

So sorry for the tardiness in blogging the events of the last week. I've been working very long hours (17-18hour days) to make sure the upcoming camps - the adult Cameron Run-Fit camp from 4 to 6th June and I AM Kids Holiday Camp from 14th to 17th June. The time spent was worth every minute spent as they were both a success and met all the objectives that were specifically set out for the camps.

The focus of the adult camp was on running in cool weather and altitude. It was a great experience for many, especially those preparing for the Gold Coast Marathon on 4th July. The children's camp was a great success as the children enhanced their individual proficiency in a variety of skills as well as co-operative interaction and positive social relationships with their peers. The camps were enjoyed by the adults and children, respectively.

Time to recuperate as I am slightly under the weather. Will bounce back in no time.

Doubting Self

2010-06-08T22:35:00.001+08:00

When the going gets tough, it is often easy for us to cast doubts on ourselves. There is also an increased tendency to compare self with others. Negativity tends to set in... And everything seems to be going wrong. It's difficult to see the light at the end of the tunnel.

During the last few weeks of marathon training, people tend to go into panic mood. Feeling that they have not trained enough or are not improving as fast as others around them. They start to question why are they doing this and what are they training for. These doubts tend to creep in unconsciously during the highest mileage weeks. If a person is not vigilant, these negative thoughts can 'throw' them off course from their goals and objectives.

It is really important to maintain one's focus and keep their eyes on their goals and objectives. To believe in themselves and know that they are ready and have done all that they possibly can. Training for and running a marathon is very different from what most people perceive it to be. Especially when you want to do well. Training for a marathon requires more than just your physical endurance, it requires the endurance of your mind and soul as well.

So relax and enjoy the process and journey! Doubting and being hard on yourself will paralyze you. I leave you a quote...

"Everyone who got where he is has had to begin where he was."
~ Robert Louis Stevenson ~

Giving Back...

2010-06-07T19:57:00.003+08:00

I've been thinking long and hard on how Fifth Ray is able to give back this year. An idea was then posed to me by two friends and I thought it was a fantastic concept. The concept allowed Fifth Ray to give back and help runners achieve their goals at the same time.

This year, Fifth Ray will be donating 30% of the programme fees of every runner who joins to train with us for the standard chartered marathon on 5th Dec 2010.

Finding a reason to run or race? We are providing a motivation to all runners (novices and the most experienced) a greater purpose to be training and running. While achieving your own dreams and goals, you will also be training and running for charity at the same time. Isn't it wonderful?

The donations will be given to Life Anew! It is a new non-government funded organisation that supports and provides assistance to the families and children of inmates who are serving prison time for their crimes. Our main focus will be on the children support and assistance programme. This is because children are usually the innocent parties in these circumstances and should not be made to 'pay' for the mistakes of their care-givers. They should be allowed and given the opportunities to live to fulfill their potentials even when the main care-giver of their family is no longer able to provide for them. Details on the organisation will be posted on www.fifthray.com soon.

Do forward this formation to all who are looking for a greater purpose to train and run. Thank you very much =o)

What a day!

2010-06-01T15:17:00.003+08:00

For the first time, I lost my cell phone. It was really careless of me this morning. Too much on my mind! Well I have to learn from my absentmindedness. Tried to get help from the people in charge in the area where I lost my phone and it was quite an ordeal. There was one lady, in particular, that was sympathetic and really helpful. The rest were.... I can't bring myself to describe. anyway... All I can say is that I've tried my best. It's lost!

This morning's event did get me thinking though... Why would people not return phones to the rightful owner? Isn't it as good as stealing because you can actually return it with all the contact numbers in there. You'll definitely be able to trace the owner of the phone.

I tried calling my cell numerous times and it rang for quite a while until the person finally decided to switch off my cell phone. So sad yah? I was still hopeful that i would get my phone back until that point. The person could have just picked it up and he/she would have done a great deed for the day. It is really not the phone that I am concern about but rather the contact details and numbers I have. Should I ever pick up anyone else's cell phone, I'll definitely return it to them. Why won't you?

Idealistic? I would like to think that there are honest people out there. Oh well... I have only my own carelessness to blame.

What you say to others matters...

2010-05-26T22:15:00.003+08:00

We had a tough session yesterday! One runner stood out above the rest as she encouraged and motivated all the others to run along. She was clearly tired too and the sets were taking a toil on her and yet she maintained her positive attitude. Her positive attitude permeated the souls of the other runners last night, driving them all to keep running at their best. It was an amazing sight to witness! What we say and how we say things is so important... We can either lift up and drive others around us or drag others down with our negativity. When a person keeps whining and complaining about how difficult a task is or how tired he/she is... they will drag others down with them. So next time, be mindful of what you say... Your encouragement and positive energy can make a big difference to others around. Positivity is infectious! So spread it! =o)

Personal Best Times

2010-05-24T17:34:00.002+08:00

We did our weekend long run yesterday and a few of the runners are beginning to clock their personal best run times for the distance. They are also finding it easier to cover long distances at east coast... This is great as it is a sign that they are adapting well to training and are making good and steady progress. They'll all be FLYING in no time =o)

Give Back

2010-05-19T22:53:00.002+08:00

It is always easy to take and ask from others what you need. But when it is time to give back, there are always lots of reasons why one can't or don't need to. Interesting isn't it? We are all guilty of it one way or another to take people or things around us for granted.

Tonight I had the privilege to give back to a group of riders whom I rode with regularly in 2007 and 2008 when training for my half ironmans. They are a wonderful group of people who always take care of all the riders in the group (regular or ad-hoc riders like myself) and make sure that everyone is safe. They have great riding and road etiquette. And of course, FAST! They are the Crazy to Tri riders.

Thank you very much for the rides and the opportunity to be able to give back to all of you the graciousness and generosity you have shown me. Maybe... I'll get to ride with all of you again some day. Ride safe always...

Making A Difference

2010-05-16T15:57:00.002+08:00

I am always thankful and honored that the Fifth Ray runners trust me enough to work with them to find a solution for their pre-existing injuries and/or marathon nutritional plan. It can be very challenging at times as everyone is unique and adapts differently to any given solution. It truly challenges me and creates an opportunity where I have to rise to help them solve the challenges they face. It does force me to widen my knowledge and integrate what I know with my practical experiences to have my runners/athletes run injury-free and experience a race of their lifetime. I do work with trusted colleagues and professionals so I know that when I am unable to personally solve the problem, I am able to refer them to someone who can.

Today was an exciting day as we managed to 'solve' four runners' challenges. I am very pleased that we managed to eliminate one runner's ITB syndrome and he completed his 15km run with no pain!! Yippie!! =o) Another runner has had problems with her nutritional plan for long runs for some time now. We have been experimenting a few things in the last few weeks and we implemented a plan for her today and for the most part it worked. The plan just needs some tweaking and I think we have the right nutritional plan for her =o) One of the runners sprained her ankle quite badly a few weeks ago and we have managed to have her nurse it back to complete a 15km run fairly comfortably too =o) Isn't it exciting? For me it is! A foot pain/problem has plagued on of the runners for quite some months now and we have tried everything. Then it occurred to me to refer her to a chiropractor whom I've been working closely with for a few of the runners and she ran 20km without any pain =o) I am so excited and relieved for all of them. Isn't it wonderful? Sorry for the overkill with smiley faces but those are smiles on my face. I am HAPPY! =o) Can you tell?? hahaha... Hope you can find solutions to your challenges too! Take good care.

Faster...

2010-05-12T18:20:00.002+08:00

With the new Term, we have new runners who are enjoying our lovely company ;op and the training. I was just looking and comparing the run times of the runners in Term I. I must say that all the runners have improved and are running faster! Just wanted to congratulate everyone as their hard work is paying off. See you all on the track tomorrow!

It is all about putting in the effort...

2010-05-08T13:09:00.003+08:00

I was teaching a few children today that it is not about how perfectly they do a task, but the effort that they make to achieve the task that truly counts. For example, it is not how fast we take to complete a particular distance but it is the effort we make to complete that counts. It doesn't mean that someone who might take a longer time to complete a given distance is putting in any less effort. It's about just doing your BEST! And your BEST is all that counts. Another example, is that everyone is busy. However, if something or someone truly matters to you, you will make the effort to make time for it or the person. It's about making the effort and doing all you can to achieve what you want. I once heard a saying... "It is Your Attitude to Life that determines Life's attitude towards you".

Start of a New Term

2010-05-04T11:57:00.003+08:00

We had our first run session for Term II this morning. It was wonderful to see everyone raring to go =o) The session certainly did put everyone on a different gear mode after last week's break. The group in Term II is really focused and motivated as most of them have up coming races. They have all done their base training in Term I so now Term II is where the intensity starts to pick up. Whether they know it themselves or not, the runners are all ready for what's ahead... Like always... They will surprise themselves of what they are capable of. Not sure if the runners are looking forward to the Term BUT I AM!! hahaha...

Rainbow after the Rain

2010-05-01T15:52:00.002+08:00

The past few days have been challenging... Like the saying goes... When it rains, it pours. But with any heavy downpour, there is always a rainbow that turns all the gloom and loom into a beautiful sight. Very much like the 'rainbows' I had today.

The first rainbow was with a child I've been working with that used to unconsciously points out the faults of other children constantly. We have been working on being a 'love-finder' and have been making good progress. But today topped it all when I heard her spontaneously praise and encourage another child during our session. It was wonderful to see the transformation in her and an encouraging sign for me. A re-assurance that not only am I imparting skills to the children, I am also imparting the right values to them.

Another 'rainbow' of the day was with another child who had temper tantrums and short attention span. Yet, we managed to complete a whole 45mins session of activities with lots of singing between. To date, today was his best session. He was compliant and followed instructions. He managed to maintain his focus on tasks for up to 5 counts and we were also able to complete one activity before moving on to the next. This is a huge leap for him and I am so glad to be part of the journey with him.

These two little 'rainbows' have made all the challenges all so small now! =o) Hope you have your 'rainbows' daily to take away any challenges that you may have too.

Break week...

2010-04-28T12:14:00.002+08:00

This week is break week for Fifth Ray's Running programme. It feels very different this week... Apart from being able to sleep in a little more on Tuesday and tomorrow, my mind can take a break. I think most people don't quite understand what a coach goes through day in day out during training season. During training season, most coaches have their minds constantly 'racing' to see how you can assist one of your athletes or runners to perform better or bring them to the next level. It's almost a 24/7 job. It can be a fairly stressful job if you allow it to engulf you.

I must admit that I feel 'free' this week... Not that I was ever tied down, it's just free from the intense feeling of responsibility. That sense of responsibility and to be constantly on the go is much less this week. Don't get me wrong... I am not becoming irresponsible either. hahaha... It's just that this week I get to focus on myself and on my own training without having to worry about someone else's. I am sure most coaches feel the same. This week I get to focus on myself and my own schedule. When and where I... ME!.. would like to run. Basically, taking this week very casually and enjoying the moment. Will be all ready and energized for Term II next week!

Since it is break week, the Fifth Ray runners will all be hanging out at the Supper Club this Friday with the crew of 91.3FM. We were invited by The Married Men and crew to join them for 'Must Drink Friday'. The theme is outrageously orange. I thought how appropriate as the corporate color for Fifth Ray is Orange =o) Catch you if you're gonna be there too!

What motivates you to exercise?

2010-04-25T19:37:00.004+08:00

I know for a fact that a number of you do read my blog. And each time I check my blog, I do look forward to comments from you. However, I've hardly see any =o( *sob*sob* hahaha.... This entry is for you to put down your reasons that motivates you to exercise. Your reasons could inspire someone else to get started on exercising and leading a healthy lifestyle!

I'll start... For me, I've always seen it as a gift I have been given to be able to exercise. To have my body being able to do all the physical activities I will it to. It's amazing what our body is capable of doing when we take care of it. Keeping it fit and healthy. Being able to put on a pair of shoes and head out for a run on any given day is a gift and I am just using the gift I have been given. What about you? Hear from you soon.

Only YOU can push yourself

2010-04-21T20:31:00.004+08:00

Over the years, I find that no matter how 'tough' a training programme is designed to be, the outcome and benefits reaped from the programme is entirely up to the individual. What do I mean by this? How effective a programme is is very much dependent on how willing individuals are in pushing themselves and getting the most out of the session. If they maintain their focus and have the will to get the most out of the session, they will push themselves to their own limits. No excuses given nor the need to be comfortable. Basically, it is about toughing it out. It is to be in the in the zone and simply to do their very best. No distractions! If we constantly keep that mindset, I think we will be amazed at how much we can achieve and accomplish!

Morning Run...

2010-04-18T12:32:00.003+08:00

Thank you very much for all who came to join Rod Monteiro and I for a run this morning at East Coast Park. It was a great way to start our morning. Most of the runners ran between 12-20km. Everyone was very focused in completing the distance they had set their minds on and they ran it well. Excellent effort everyone! Rest well and nourish well now... We look forward to running with you again in the near future.

Managing A to Z...

2010-04-15T12:05:00.002+08:00

Amidst folding my newly created Fifth Ray brochures, I thought I'll blog these thoughts. The newly created and designed Fifth Ray brochures are my latest pride and joy. This is actually my first attempt to have an official brochure put together for all the programmes provided by Fifth Ray. With no designing or copy-writing background, it naturally took me a while to have it put together. Looking at it I would dare say I did a pretty decent job. hahaha.... Do feel free to give me your comments and inputs when you do pick up one of our brochures. It's alright... You can be honest =o) I can held the truth!

As I was folding the brochures, it brought back a conversation I had with one of my adult runners several weeks ago. She commented that she liked the Fifth Ray website (Phew!) and asked me who designs and maintains it? I went... Errr.... ME? However, I did verify that I got a website designer to do the basic layout and pages for me. After which I go in to spruce up the pages and information provided. She was really surprised! And I don't blame her... hahaha... Who would think that I would be capable of something like that. Several years ago, I won't have dreamed of doing some of the things I have accomplished today.

She went on to ask where I do I find the time and energy to do all that I do and even find time to sleep? Honestly, it was something I've never really thought about. I enjoy and love what I do so I do what is necessary to get the business going. I am currently managing everything from A to Z for the company. I do get the odd help here and there but basically I have to get my hands in on everything that Fifth Ray provides for all our clients. I guess when you are passionate about what you do, nothing really frazzles you =o) You keep going and going to simply to be the best that you can be.

It's always nice to have help to manage the running of a business. But I don't mind doing what I do now. I have learnt so much in the last few years. The amount of time and effort put into the business is nothing compared to what I have gained in my own personal growth and development. Things like designing a website, marketing our programmes, etc. are things I would not have experienced if not for my decision to set up Fifth Ray. It's a knowing that there are things in life that you can only gain through experiencing the journey.

Having said all that, I would of course welcome with open arms the day that I can just focus on creating and designing the Fifth Ray programmes for adults and children. And Fifth Ray will have capable individuals running the different departments to manage things like marketing and promotions, accounting, sponsorship, etc. The day will come =o)

"When you believe I-can-do-it, the how-to-do-it develops" ~Anonymous~

The Joy of Running...

2010-04-13T11:47:00.003+08:00

Everyone has a reason or two that keeps us going. It's always easier to think that the person running next to us is in 'bliss' whenever they hit the track or the road. On the contrary, I think most of us do fight negative thoughts or some would call it 'demons' constantly within our mind. It's just that some of us verbalize it more than others. And some let it get them down more than others. It's all about how you deal with the negativity and not allow yourself to become a 'victim' of such thoughts.

I've learnt to 'delete' those thoughts that do not serve me from my mind. The better I become at Mastering the art of deleting those negative thoughts, the better I am at serving myself to be the best that I can be. Sometimes, it's also about being tough with self when we wallow in our own self-pity (or excuses!). When the going gets tough, I've often look towards others for inspiration. You'll be surprised that when you truly open your eyes to see, you will spot someone out there trying their best regardless of the outcome/results. It is the effort and attitude that defines their journey. So we really don't have an excuse...

Personally, I've had my own highs and lows with running too in the last two years. Last year was a particularly difficult year as I got injured a few times. Running was a challenge, but it was even more difficult when I was so far from where I used to be. It was really tough for the mind to deal with. Very quickly I had to learn that it's about managing myself and being patient to 'nurse' self back. Each time when the running gets tough or trying, I would take myself back to when I was a little girl. I loved running as a child (still do) to feel the wind against my face and the rush I would get from all the running. I can remember the big smiley grin I would have on my face so contented... The simple innocence of loving the present moment.

Life will constantly present us with challenges so that we can grow... A wise man once said "Welcome Adversities". Enjoy and be thankful for the present moment as when the moment has passed, it is something we can never take back or replay.

"In rivers, the water that you touch is the last of what has passed and the first of that which comes; so with the present time." ~ Leonardo da Vinci ~

With Every Compliment... There is always a complain?

2010-04-09T09:02:00.003+08:00

We can never please everyone, can we? Particularly students who do not get the grades they want. Just when I received a great compliment from a very dedicated and diligent student who truly understands the journey of learning, I get a complain email from a student who is pretty much at the opposite end of the spectrum.

Students who do not understand the learning objectives of the class after one semester, is truly lost. They will also try to 'teach' the lecturer how they should be grading and marking assignments. Of course, it is to suit their needs, needless to say.

Over the years, I have learnt that there will always be students who will only be please with you or speaks the world of you when you give them the grades they want, even if the quality of their work is way off the mark. There is never a point self-reflection to evaluate the quality of their own work and see if it is really up to standard. Very quickly students will always turn around and point the finger at the lecturer to say that it is his/her fault. Really is it?

If one or more students from the very same class is able to produce good quality work then there is really no excuse for everyone else not to. Students are often very selective in what they hear, they only choose to hear what they want to. Then they will turn the tables around and say that they were not told. Interesting?

I have had many students (not only undergraduates but Masters students alike) who think that just because they attend your lessons (which is doing me a great favor, mind you!) it is a given that they will pass or receive a grade THEY THINK THEY DESERVE. Interesting isn't it?

Over the years, I've learnt that praises and compliments are a nice to have. But as a lecturer, teacher or coach, I have a job to deliver with integrity and principles. And not to sugar coat to create a delusional world for someone else. Reality can sometimes be harsh but at least they will hopefully 'wake up' and see things for truly what they are.

Surprised Compliment!

2010-04-06T22:55:00.002+08:00

I received an unexpected call from one of the students that I have been lecturing to at NTU this semester (Jan-April 2010). Last night was my last lecture with the class. She asked if she could drop by the centre to speak with me. She arrived in the evening and I showed her around the centre. We had a really good chat. Towards the end of our conversation, she asked if I would continue lecturing at at the University. I told her I wasn't sure as it depended if I am asked to do so again. Her response really surprised me. She actually told me that she had envisioned for all her classes to be taught the same way I did. She said that she totally enjoyed attending my class and hoped that I will teach her again. It was the nicest compliment I've ever gotten about my lecturing. She continued to say that she hopes that I will teach her again in her third or forth year where she has to start choosing her major.

It was heartening to know that I've inspired someone through my teaching. Like I was once told by my very wise professor... It doesn't matter how many students there are in the class as long as you are able to instill and create a sparkle in the eyes of one of those students, you have lectured well. Today made me realise that I had managed to create a sparkle in the eyes of this young lady. I feel privileged to have been given the opportunity to inspire someone.

So next time, be it when you are lecturing, teaching, or even talking to someone... Be mindful as it could be your opportunity to inspire or motivate =o)

Updates!!

2010-04-04T21:47:00.002+08:00

So sorry for having not posted in more than a week. It's been a really packed week. So I'll keep you posted briefly on what's been happening.

Firstly... Congratulations to our very own Fifth Ray Runner, Adeline Yong, for completing 129km of the 218 round Singapore run last week. To top it off, she was named the first female ultra-marathon runner to cover 129km in the Singapore Guinness Book of records. We are all very proud of her!

Secondly... We concluded our Perth Run-Fit Training Camp. It was wonderful. The weather was perfect and the location was magnificent. During the conduct of the camp, I managed to do some running myself. It sure brought back memories on why I got started on running and am doing what I do. It just reinforced the beauty of running for me. We trained at most of the places where I used to do my own run sessions many many years ago. It was lovely to be running under clear blue skies, clean sandy beaches, amidst majestic trees, soft lashes grass fields, and more. A place where anyone would want to get started on running too.

Thirdly... It was amazing to have one of the children I've been working shout 'Auntie' and ran up to me to be carried when he saw me along the corridor of the centre. Why is this moment so special? It is because this is the same child who would not want to have anything to do with me about a month or so ago. Which made it difficult for me to work with him and help him. We have had a few good moments the last few weeks too but this week was the icing on the cake. He now trusts me enough to be running up to me like he did. I am very excited to take him to the next level in his development.

I know the updates are brief. Hopefully, I've managed to cover most of the highlights for the week. Happy Easter! Take good care.

Making It Worth The While

2010-03-26T22:28:00.003+08:00

In the last two weeks, it's been really heartening to hear and receive sms-es and emails from both parents and adults from my running programme. I've been told by parents that they feel very blessed and grateful to have me work with their children. They have also shared with me the positive impact I have made in their children's lives. With the adult runners, they shared that they are enjoying their run sessions more and are thankful that I am working with them to have them run faster and pain-free. It is always these simple words that fuel my passion and drives me on to work harder each day to bring the best programmes I can for both children and adults.

I am very blessed and grateful to everyone who has given me the opportunity to work with them. It is my privilege to be given the opportunity to 'step' into your lives and make a positive difference. THANK YOU!

Running Clinic for the Active Lifestyle Ambassadors

2010-03-24T22:00:00.002+08:00

We had another successful running clinics for the ambassadors and their friends. It was great to see a few more ladies bringing their friends along for the clinic. The ladies exercised hard but they had fun and enjoyed themselves. I did warn them that they would be aching a little tomorrow =o) It is very encouraging to see people making the effort to lead healthy lives and motivating others along the way. Keep it up ladies!

On Air with 91.3FM The Married Men

2010-03-22T22:33:00.002+08:00

Today was our first running and fitness segment on 91.3FM. We have a regular mini segment every Monday for about 3-4mins between 7-8am. Yes! It's that mini =o) It is very exciting for me and I am looking forward to share my views and knowledge with everyone. I will share on topics about running and fitness. It includes evaluating events or races, training methods, nutrition & diet, apparels, gadgets, etc. So if you do have an something for us to review do drop me a line at info@fifthray.com. Do tune in and join me every Monday morning.

My heartfelt Thanks to Rod Monteiro and The Married Men crew for giving me the opportunity. They make me sound good too.

You are NOT ALONE & You are NOT THE ONLY ONE...

2010-03-21T11:40:00.002+08:00

Being a coach and trainer has allowed me to meet many people with different personalities. It is interesting to observe how HUGE one's ego can be. We tend to always think that we suffer more than other people or we are busier than other people. It's amazing how people can come up with the most ingenious excuses to miss/skip training. To be fair, some are genuine but these individuals will usually ask what they have missed and what they can do to make up for the missed session. See the difference?

I have learnt over the years that no matter how sorry the state we are in, there is always someone else who somewhere in the world who is worse off that we have never met. I must say that most of us are very fortunate. I always have clients that tell me that they are busy and my reply is "me too". I have a busy schedule too... I have a business to run and I pretty much do everything from A to Z to get the business going. On top of that, I still find time to run and stay fit. Many would always use family as a reason, yes... warrant that you need to spend time with your family or friends but there are times when they are still asleep and you can make the sacrifice. Hence, I started my 530am classes so that people can spend time with families in the evenings. Do all of you spend 24/7 with your family? There is always some down time. It's how much effort you are willing to put in to make that time to take care of ourselves.

Like when training, yes... it can be uncomfortable and challenging but everyone is going through the same emotions and sensations. You are not alone!! Exercising can be difficult at the moment but you will get stronger from it. Understand that the discomfort or pain is only temporary but you get to enjoy the long term benefits of being healthier, stronger, fitter, faster, more endurance, etc (the list goes on). It is really about putting in the effort and challenging self. If you can only do 5 crunches this time round, aim to do 6 the next time. If you give up, then all is lost. It is about always fighting and facing up to your challenges no matter how daunting.

Honestly, it is not just about training or running... It is about how you face life. No matter what challenges you face and how tough it may be, you just pick yourself up and move on. If you allow yourself to be consumed then you are lost. Only you can choose to want to help yourself. If you need support or help from others, ask! Like a saying I once read, "It is about how your treat life, not how life is treating you." Get it? Don't be a victim but a MASTER of life! YOUR LIFE!

Children's Running Clinic

2010-03-19T19:50:00.002+08:00

Today was the launch of the Cold Storage Kids Run and I conducted the running clinic for the children. From the smiles on their faces and excited voices, I would say they had fun. Contrary to what most would think, physical activity is very important for children. Not only does it improve their movement skills, when a well designed movement and play curriculum, it will also help to develop children's executive brain function and cognitive processing skills. In addition, an active child tends to grow up to be more active adults which is important for healthy living in the long term. So parents, kids' play is more than just meets the eye.

Take away with you how much you put in...

2010-03-15T00:11:00.002+08:00

Although I run my own business, I still enjoy lecturing and teaching to impart what I know as best as I can to others. Hence, I am currently an adjunct lecturer where I teach once a week at the university. It is very interesting for me to see how students 'short change' themselves. They are distracted with their phones (yes... in class... How rude.) and are half-hearted when they participate in class activities. It's as if nothing you do is good enough to engage them in the class. The attitude given is as if they are participating in the class activities as a favor to the lecturer. I find it really funny. Whatever their reasons may be for enrolling themselves in the class, it is a choice they made. Hence, having made that choice would mean that they need to abide by the conditions and rules set by the lecturer-in-charge. If they are not happy with the conditions and rules, then they can withdraw themselves from the class. Simple isn't it? Why torture yourself and the lecturer for an entire semester?

Times have certainly changed. Students tend to forgot that lecturers were once students too. I remember when I was in university, I would participate as best as I can in all the activities assigned. I may not be good at all the activities or I may be tired and can't give my 100% but I always tried to do what I can. It's all about putting in the effort. It's not about scoring distinctions. If I could, I would give distinctions to those who always try their best and put the effort to do their best. Those who have the talent or are capable tend to be more complacent or provide loads of excuses. It is always the students who may not be the most talented or gifted in the class but always puts in his/her best effort that I admire most. They make up for their lack in effort and I think that takes courage and determination. These are values that build admirable characters.

"The difference between the impossible and the possible lies in a person's determination" ~ Tommy Lasorda ~

Completed and Relieved!

2010-03-13T15:32:00.003+08:00

Congratulations to Meng Ee! He completed his Biathlon and in good time. He also managed to attain a PB for his 10km run =o) He was a trooper and raced his best. Well Done!

To be really honest, I started the day a little nervous. I had a responsibility and a task assigned so I had to keep my focus. If you ask me, the morning was quite a blur as I was focusing on getting Meng Ee to the start and finishing the race.

Everything went well as we registered, had our body marked, set up our transition box and went for our short warm up swim. Then the hiccups began... As the saying goes... It's all about race day! Things that don't usually happen tends to only happen on race day. Beats me too! hahaha...

When we started the race, my goggles kept flooding in sea water (Didn't happen during any of our swim sessions). We had to stop a few times for me to adjust my goggles as the sea water was stinging my eye. There was a moment where I thought how am I suppose to continue guiding Meng Ee. I thought to myself that the race has to go on. I took a deep breath and re-adjusted my goggles and press it into my eye socket. And it worked this time. I was very glad to say the least. We carried on swimming fairly smoothly until the second wave of participants caught up with us. We were trying to avoid those swimming breast stroke from the first wave and get out of the way of the fast swimmers from the second wave. Of course, we got shouted at by the fast swimmers (It amazed me how people can still shout while swimming! hahah). Anyway, there was an instance where a fast swimmer from the second wave who swam over Meng Ee. My heart sank for a moment then Meng Ee's head surfaced and he said that he was fine.

I was so glad to reach the shore. For me the worst was over! We changed into our running shoes and friends were there to cheer us on. Which is always nice! We had a few "boo boos" on the run too. There were quite a number of turns and bends. For sighted individuals the turns were fine. But it was a little challenging for us. It was difficult for Meng Ee to gauge the angles of the bends and turns, even though I try to describe them to him before we turn. Initially, we held the towel at the ends. We were each pulling the towel and I ended up catapulting Meng Ee round the bends. Fortunately, we didn't have any accidents or injuries but that was certainly dangerous. We were wiser during our second 5km loop. We held closer to the middle of the towel or I held onto Meng Ee's arm. Meng Ee kept up a good pace throughout the run. Well Done!

I am relieved that we have completed the race safe and well. I have learnt and gained so much from the training sessions and racing with Meng Ee. Today's race with Meng Ee has certainly humbled me. Things I've never thought twice about (like running round a bend) in all my races can actually pose a huge challenge for the visually challenged. It does make me wonder if I would be as strong and determined to be swimming and running if given the same circumstance. Meng Ee's resilient is commendable and an inspiration to all. It was my privilege to be given the opportunity to race with him.

So the next time we are out there splashing in the waves and pounding the grounds, know that we are actually having it ease. Congratulations to all who completed the biathlon this morning! A BIG BIG Thank You to Wai Fung who swam with Meng Ee and I to help me out (last minute) in navigating Meng Ee during the swim. For all who cheered us on, A BIG Thank You too. And of course, our heartfelt thank you to the Navy Biathlon organising committee that made arrangements for Meng Ee and I to have a designated person in a kayak to ensure our safety during the swim segment. Truly appreciate it.

BIG Day OUT Tomorrow...

2010-03-12T14:34:00.002+08:00

Now it's my turn to be anxious and excited. Meng Ee will be doing his first individual biathlon tomorrow and I am his guide. No pressure?!? *Glup* I've done a few biathlons before and my last was in 2008.

This time the feeling is different. Being a guide is different from competing or racing for yourself. When you are a guide, you are technically responsible for the person you are guiding and not so much yourself. Like my focus is not on myself but Meng Ee instead. I am not saying that I can then put myself in harms way but my focus has changed. It is no longer about what my race plan is or how I am going race. But it is about how I can best guide the Meng Ee for him to race his best. A whole different perspective in itself. With Meng Ee, I am literally 'lending' him my eyes to navigate him in the sea and through the run. So in some sense, how he performs, does depend on what I do and how best I guide him.

Of the swim and run segments, I am more anxious about the swim segment as it is more unpredictable. You don't know how the currents and tides will be until tomorrow. Plus, we don't know which swimmer will change from front crawl strokes to breast strokes. So in some sense, we just need to take things in our stride. We have done our best to prepare for the race and that's all we can do.

If you are also participating in the biathlon tomorrow, all the BEST and race safe. And if you see Meng Ee along the course, do cheer him on. See you all tomorrow and rest well.

Two Bronze and A Gold

2010-03-12T14:04:00.004+08:00

The 8 year old that I have been having sessions with won two bronze medals (200m & 300m individual) and a gold medal (4 x 100m relay) today at his school's sports day. I went to support him at his individual events this morning. He was very nervous and excited. When the gun went off for his 200m finals, he was very focused and did all that he was told. You could see him panting hard and running his heart out. And he finished 3rd!!! He was smiling from ear to ear after the race. You could see the big smile on his face a mile away. He was very happy! And I was proud and happy for him. Next was his 300m finals. He was still a little nervous but a little more settled. 300m is a long way for a 8 year old. In any case, he ran with all his might and finished 3rd as well. He was tired but delighted. I am sure the smile and joy will be permanently etched on his face for the rest of the day or week. And mine too =o)

To be honest, I was a little nervous for him this morning too. I really wanted him to do well and for him to be proud of his own achievements. Yesterday he asked me if it was alright if he does not win or get a medal. I told him that winning or getting a medal is not important. The important thing is that I want to see him do his best and the medals are a bonus. Then he said that he really wanted to win a medal. But I told him to just focus on running his best. And he did!!

I could not stay to watch him run in his relay finals. His mother sms-ed me to tell me that his team won the race. So from wanting a medal, he got THREE! I am very proud of him and am sure he will fill me on his relay event when I see him next week.

It is moments like these that keeps my passion burning to keep going with my programmes and make a difference in the lives of others.

Say What You Mean & Mean What You Say...

2010-03-11T23:17:00.003+08:00

A running clinic was organized for the active lifestyle ambassadors last night. I just had to show up to conduct the clinic. The team that was busy preparing the clinic was from the organisers of the initiative. They took the trouble to call each and every ambassador to confirm their attendance. Most who replied that they would attend the clinic did. However, there were a number that said that they would attend did not show up. The organisers took the time and effort to cater to everyone but the numbers fall short. This can be disheartening for all their efforts. Many would say that it is part of their job anyway. True it is their job but they held their end of the bargain so everyone who said they would attend should too.

A lot of times we say things without giving a second thought about how our words would impact the responds and actions of others. By simply saying that you are able to attend, it creates a whole stream of actions to make your attendance possible. The behind the scene work that is often not seen can be quite complex. Just by you simply not showing up, would put all that time and effort made for you go to waste. So the next time you agree or give your word to something, do think through carefully if you are able to commit and carry it through. Do not provide others with false expectations and think that there are no consequences.

Call me old school... But I still do hold true to what people say. And I always take it that people will always say what they mean and mean what they say. Many have called me naive. But I truly believe in the sacredness of each and every word we speak. Our word is truly our Integrity! If what you say doesn't 'hold water' or count than what good is your word? Your word is your integrity and your integrity is everything about you!

I know what you are thinking... Yes... I've been "burnt" before. In business and with friends because I literally take people's word for things. I take it as lessons learnt and move on. I still give people the benefit of doubt that they have integrity in what they say and their words. However, if they don't, then I will be very discerning in trusting words from the person or persons again.

Not Ready to Join??

2010-03-09T23:33:00.001+08:00

It always amazes me whenever people tell me that they would like to join Fifth Ray's programmes but they are not ready. I find it really interesting because the programmes are there to help you get started. There is absolutely no need for you to 'Be Ready', whatever that means. You join the programmes as you are. We are here to provide you with the expertise and know how to achieve your goals and objectives.

It sounds very similar to situations when people say they will start to relax and take care of their health once they earn enough money. The question is, will they ever get there? I am not saying that people will not attain their goals but by the time they earn enough money, is their health in such a bad state that it is at a point of no return?

Often times, we like to put things in our lives on hold or try to make sure everything is in place before we take our next calculated step. This is truly taking for granted that there will always be a tomorrow. What if there isn't a tomorrow or a later? Which means we would have put on hold many many things we would like to do but never got a chance to do them simply because we needed to 'Be Ready'.

Life is too short to keep waiting.
One of my favorite quotes which I have repeated many times before.
"If you wait to do everything until you're sure it's right, you'll probably never do much of anything" ~ Win Borden ~

Beeping...

2010-03-07T20:04:00.002+08:00

Been looking around for a gadget that beeps constantly so that Meng Ee can heard the beep when we are swimming. It is an assurance for him to know that I am close. I can't begin to imagine how it must feel like to know that you are swimming out in the open sea yet you don't know if anyone is there with you and looking out for you.

Anyway, we have finally managed to borrow a watch that beeps. We tried it out today in the pool. The beep is a little muffled but audible. The beeps are intermittent but enough for Meng Ee to know that I am close. The only danger is that he can't tell if which direction the beep is coming from. So we will still need to swim fairly close to one another and I will have to make sure that Meng Ee doesn't drift too far away from me.

This is crunch time. The race is this weekend. We have done all that we can. Let's see how we go on Saturday.

Fitness & Conditioning Class is a HIT!

2010-03-04T23:20:00.001+08:00

Fifth Ray's fitness & conditioning class is becoming a Big HIT with a number of our runners. Most of them who have been attending sessions on a regular basis are seeing significant changes in their muscle tone, development, strength and power. We have had a few 'guest' appearances and after one session they love it. This is heartening for me as it reinforces that we have made the right decision in incorporating the fitness & conditioning component as part of our running programme. I think it is probably one of the best decisions I've ever made. The group has loads of fun as they 'push' themselves to their own limits. Speaking of 'pushing', at times the fitness & conditioning session can be mistaken for a 'prenatal' class or 'labour' in progress. It is quite funny! hahahaha....

Congratulations, Chong!

2010-03-01T20:33:00.003+08:00

Congratulations to our very own coach & trainer, Chong! He is now an IRONMAN! He just completed the Langkawi Ironman over the weekend. He has trained hard over the months. It was no easy feat, yet he did it! A Great Accomplishment =o) Rest well... The runners are looking forward to having you share your experience with them and of course, for the fitness & conditioning sessions.

Little Blessings...

2010-02-27T13:47:00.002+08:00

My first session of the day was with a 8yr old boy who has been having therapy sessions with for about 6 months now. He needed some help in his co-ordination and motor skills. We had one track session to help him orientate and work on his running. Last week he tried out for his school's sports day in 100m, 200m, and 300m. He came in first in all 3 heats. It is such a joy to see him succeed. We all have gifts and talents... Sometimes we just need that little help to unveil those gifts/talents. He has also been chosen to run in the 4 x 100m relay team. Needless to say, he is excited and very happy. We had another track session today to work on his running form and technique. He has made tremendous improvements. It was a joy to stand back and watch him run. We could potentially have a talented runner in the making =o)

The second session was with two 7yr old girls who had to learn to play co-operatively to achieve the goals set for them. They learned that by being fault finders (pointing out each other's faults) was not getting them anywhere. I taught them to be love finders (pointing out each other's strengths and praise each other) and to encourage each other. As soon as they began to be love finders, they achieved their goals almost immediately. The power of being a love finder and encouragement.

The third session was my third therapy session with a 3yr old boy. We had two very difficult sessions before. During our first session, he gave me 5mins of his time and attention and cried the rest of the time and would have nothing to do with me after. On our second session, he cried initially and then we spent about 15-20mins working on certain skills. Today was amazing, we spent 45mins working on his co-ordination and motor skills. He listened and followed instructions. At times, he did not respond to the instructions immediately but he did eventually after about 1 minute. We had a short melt down period after the 45mins as he was understandably tired. I look forward to our next session to assist him in correcting his co-ordination and motor skills more.

What a day it has been and I'm only half-way through the day!! =o) It's a beautiful day!

Longest Ride Ever Alone!

2010-02-27T08:45:00.003+08:00

Started the day with a short early morning bike ride. I had to be at work early so I couldn't ride the usual route with the group. Anyway, we rode together at the start and then I 'peeled' away half-way. It was the longest ride I've ever done alone. I think it was only about 18-20km but it sure felt longer. The whole way through, I reminded myself to breath and keep calm. There were lots of big trunks and buses zooming by me. There were of course instances where trunks and buses will for some strange and unknown reason come close to try to intimidate me when the other lanes were free and empty. I always find it amazing what cheap thrill people have by doing such things. What if something fatal happens? Such actions are so uncalled for. And it is a lose-lose situation for everyone. Why can't we be gracious and giving on the roads? There is enough space for everyone on the road.

What does it say about the person if he says, "Guess what? I was in my car/trunk/bus this morning and I sped up close to intimidate and overtook a lady on her bicycle!??!!" Not much does it? So do think again the next time you intend to speed up to intimidate a cyclist, or worse, try to drive him or her off the road.

Am always grateful whenever I complete a bike ride =o)

Fitness & Conditioning

2010-02-25T21:51:00.003+08:00

Today was our 8th Fitness & Conditioning session. The sessions have proven to be beneficial to the Fifth Ray runners. Not only do the runners have toned muscles and bodies to prove it, they have also been clocking better run times. Being physically stronger has enabled the runners to push themselves further and closer to their own limits. A BIG Thank You to our Fitness & Conditioning, Chong, who is designing the effective conditioning programme for the runners.

Swim Like No Other

2010-02-21T20:49:00.003+08:00

Today I had a swim experience like no other. It was the first time I have guided anyone in the open sea, let alone my friend, Meng Ee, who is visually challenged. Despite being visually challenged, Meng Ee was determined to participate in the upcoming biathlon on 13th March. I thought to myself, if Meng Ee is willing to put himself up for the challenge, the rest of us who are sighted and able really have no excuse. All of us are given gifts/talents and what we do with them is entirely up to us.

I admire Meng Ee for his determination so when he approached me to be his guide, I said yes without hesitation. Of course after I had agreed to be his guide, there were lots of anxiety as I haven't swam for about a year. I was frantically trying to squeeze in as many swim sessions as I could amidst my busy work schedule. I had to get started to get my swim up to speed again. To be honest, swimming has never been my forte to begin with. So I had lots of swimming to do. To top it all, Meng Ee represents Singapore in swimming for disability sports (*sweat*sweat*). So you can see how much catching up I have to do! But Meng Ee has been very kind. He has been swimming at my pace and told be me that he was in no hurry. Hence, I told him that I will help him catch up on swim time lost during the run =op

We have had a few practice swims together in the pool before today. However, when we were out in the open sea, all our big plans and systems went out the window. The cloudy and milky sea water made it impossible for me to see the glow wrist-sticks we had around his wrists. I could only identify him by his swim cap.

I was his eyes in the open sea to help him navigate round the course and around other swimmers. It was tough initially as we had to manage the currents and circumvent the buoys and swimmers, particularly, those swimming breast stroke. After a couple of loops, we had a better grip of swimming in the open sea amidst other swimmers allowing me to guide Meng Ee better. We were swimming along side each other more comfortably during the last few loops. It was a good opportunity for us to work out a system between us and we have David who organised the swim session to thank.

We are ready for race day! So do look out for Meng Ee on 13th march as it is his race =o)

Happy Lunar New Year!

2010-02-17T15:19:00.002+08:00

Happy Lunar New Year to one and all! Trust that everyone had a well rested long weekend. I did! I really needed it. Been very busy the last few months with the programmes and the move to the new centre. The weekend was just what I needed to re-energize and re-group myself. Am all ready for the Year of the Tiger =o) We started sessions yesterday. Most of the runners were expecting an easy session because it was a public holiday. But of course, there was no slacking off. hahha... I worked and pushed them hard. Everyone ran well. One of my runners commented that since joining Fifth Ray's programme, she is always ready for the unexpected as anything and everything is possible with me. I will take it positively and strive for more surprises.

Twice A Day!

2010-02-11T22:20:00.000+08:00

A few of us had two training sessions today. One run session in the morning and one fitness & conditioning session in the evening. One runner joked that today was the day we all 'turned' PRO. hahha... Well, we all survived to tell the day. It wasn't as bad as most had perceived it to be. We did have sufficient rest from our previous training session so we were ready to take on the challenge. I must admit that I did feel my muscles 'burn' during the conditioning session. Lots of positive self-talk had to come in to stay focused and 'push' myself to give my best during the session. I have definitely come out stronger from today's sessions, physically and mentally. Am actually looking forward to next week as I can see that with each training session I am indeed stronger. It's always exciting to see yourself make some progress, no matter how little/small.

A Productive Day

2010-02-09T22:29:00.002+08:00

Had a long work day today. Started by day at 530am and ended at 830pm. A long day it may be but productive. I was really glad to see most of the Fifth Ray runners taking to our 530am run sessions. It helped them get to an early start to the day and not have to worry about getting to training in the evening amidst their meetings and busy schedules for the day. I must say my phone rang fewer times in the evening as fewer number of runners sms-ed me saying that they can't come for training as they are still in a meeting. Our work days are becoming increasingly unpredictable with last minute meetings as such. Hence, doing our workout in the morning helps to eliminate an additional stress in our lives that we really don't need. If you are contemplating, come join us at the track for a session and you will see what a difference it will make to the organisation of your day.

In between the two track sessions, I was back at the centre shifting things around and cleaning up. I had time because I shifted all the children's sessions to the later part of the week. The renovation went well. The contractor put into place all that I had requested for. We have a new look!! It's fantastic! As I was cleaning and organising, I could feel a sense of accomplishment and it also marks a brand new start for the New Year.

Now it's time to get down to offering more programmes... So do stay tuned =o)

There's only so much one can do...

2010-02-07T14:57:00.002+08:00

Over the last few years and particular the last few months, I've realised that I can only do so much as a coach. Provide the best coaching, accommodate training sessions to try to suit everyone's busy schedule, be a constant motivator to inspire and be a friend. However, at the end of the day, I can only do so much to help individuals realise their dreams and goals. They have to come half the way to meet what I can provide. It is their own commitment to their own objectives and goals that matters most because no matter what I do or provide won't make a difference if they don't do their part. As a coach, I can coach and train someone as best as I can, BUT I can not run the race for them.

Not all things are cast in stone

2010-02-04T22:27:00.002+08:00

After a month of conducting Fifth Ray's Running programme sessions for a month, we reviewed the effectiveness of our sessions. We felt that a number of the runners who have been training four times a week were feeling the toil of the training intensity above and beyond their busy lifestyles. Even though we had already scheduled our sessions on specific days, I decided to be flexible as not all things are cast in stone. Hence, I was determined to re-schedule our sessions such that our runners would attain maximum training benefits and yet have their life needs catered for concurrently. I had to go back to why I started Fifth Ray's running programme, it was to assist any one to achieve their dreams and use running as the platform to empower them attain what they thought was impossible. Showing everyone that anything is possible, we just need to do it right. No one should be left behind. So re-scheduling our sessions was the least we could do to better serve these dedicated and determined runners. Do visit www.fifthray.com for our new programme schedule.

Face Lift...

2010-02-03T19:59:00.003+08:00

Our centre is going to have a face lift this weekend. The past few weekends have been very exciting for us. One major event after another. You may ask why didn't we have the renovations done before our move. We simply ran out of time. So I decided that we shouldn't rush into it. I wanted to be sure that any changes made were for functional and practical purposes. After conducting sessions at our new centre for the past three days, we do have a better idea of how the centre should be organised. Hence, we called the contractor in today to explain and go through our plans for the face lift. Am excited =o)

It's been a while since I've had my evenings free. So when my evening session got postponed, I explored around our centre a little more. It is amazing how we are surrounded by so much food. Every turn we make, there is either a food centre or restaurant or an eatery. I can rest assured that we will be well fed... Good or Bad remains to be seen I guess. hahaha...

We are in GEAR!

2010-02-02T21:48:00.003+08:00

Today was our second day of operation at our new centre. It is amazing how much more space we have to move around. The children love it as they are free to run around more freely in the space. The adults wondered why each exercise had more repetitions as they move up and down the room. hahaha... We are settling in very well and the place is growing on us each day. I am just bursting with ideas on the kinds of programmes we can offer to our clients! It is very exciting times for us. Not really related, the added bonus is the number of yummy eateries near our centre. We are literally spoiled for choice.

We started the new time slot for our running session today at 530am. While most people were still asleep at that time, we were pounding the track. It was a beautiful and cool morning with the wind blowing in our faces. Some would say that we are crazy as it's too early and that we will have to get to work after. But I actually found it very empowering. I was buzzing and on a high after my run. I went to work and could totally focus on all that I had to do. I didn't have to worry that I would be too tired to run later in the day nor did I have to rush through work to make time for my run later in the day. Another plus point was that I could eat anything I wanted without having to worry if I would see it on the ground if I ran too hard =o)

To put things in perspective, most races are in the mornings too. So we are training like we want to race!! Clever? I'll leave you to decide on that =o)

A Complete Circle

2010-01-31T22:03:00.004+08:00

Did you see the beautiful Full Moon this evening? How symbolic!! At least to me. After unpacking and cleaning most part of our new centre, I saw the moon as I was driving. Couldn't help but think that the moon signifies a complete circle for me and my business. The completion of one cycle and the beginning of a NEW! Tomorrow we will officially commence the conduct of all our sessions at our new centre. Yippie! It is difficult to describe my feelings... There are no words to express how I feel. Just that I am excited and really thankful to be given such a wonderful opportunity to be able to provide more quality programmes to everyone, adults and children. I am very grateful for/to everything/everyone that has brought me this far. And I am certainly looking forward to greater and better opportunities for the years ahead.

Happily Exhausted!!

2010-01-30T23:50:00.004+08:00

Had an early start to the day and been out and about for the last 18-19 hours straight. Had to meet the painter, pack, prepare for sessions, pack, conduct sessions, pack, pack, pack and move to our new premises. Yes! We have Finally Moved! Am happy to announced that we are now settling into our new home at #02-17/17A, West Coast Recreation Centre. Am exhausted but it's every bit worth it. Lots of unpacking ahead but Tomorrow begins the unpacking to a New Start and Beginning.

I would to thank all who have been so supportive and encouraging towards our move. Particularly the parents of the children. Truly appreciate it.

Busy... Busy...

2010-01-28T23:49:00.002+08:00

Crunch Time for the BIG MOVE! Been having non-stops days planning and co-ordinating for the move on top of my usual work schedule. So it's been rather hectic. Though tired and hectic, I am looking forward to the move and have it completed soon. Our new centre provides us with the opportunity to fulfill our potential in serving our clients. I am truly grateful for the opportunity and am very excited =o)

Running Again!

2010-01-26T23:29:00.002+08:00

Was wonderful to be able to run pain-free again after two months of nursing my left calf. Tore my calf muscle and haven't been able to run. Having to stay off running was tough but necessary. Am still cautious and starting my runs slowly... Back to baby steps... It felt good being able to run pain-free after a long break. Yippie!!

Taking Responsibility for Self

2010-01-26T10:43:00.005+08:00

I often find it really interesting that when you bring up a conversation that involves having people to lead a healthy life or to keep fit for their own well-being, people will get really defensive. They are always busier than you! Always! Even though when it is really clear that you are probably the busier person of the two but is more committed to making time for your health. They will also come with an endless list of reasons why they can't or don't have the time to. The most common reasons I get is that they are too busy or have a list of datelines that never seems to end. Do they truly not have the time or are just not managing their time well enough to look after themselves?

To be really honest, I think everyone leads busy lives. Why is it some people are able to while others can't? It's about how willing you are to take the responsibility to make the time for your own well-being. Realistically, if you are not healthy or well, you will not be able to get yourself to work or meet your dateline. It's interesting how people have their perspectives backwards.

We all have 24hrs in a day and 168hrs in a week. Taking 3-5 hours out of 168hrs in week is ONLY 3% of our time in a week. The health benefits that you will receive in return for the 3% of your time invested in physical activity is immeasurable.

"The doors we open and close each day decide the lives we live." ~ Flora Whittemore

Little Things Matter Most...

2010-01-22T22:59:00.004+08:00

Busy... Busy... Busy... Was running around quite a bit today to get all the little things done for our Big Move to 12 West Coast Walk, #02-17/17A. To be honest, I am really excited and looking forward to the move. The move will allow us to expand our programmes and reach out to more adults and children. I was busy because of the little things like terminating electricity supply, phone lines, internet lines, re-location of the supplies, getting movers, the hand over of premises etc. The biggest task was really to co-ordinate everything such that the timings are in sync.

I must say that although the day was busy, it did remind on how dependent we are of the little things around us and how we tend to take these things for granted on a daily basis. It is the little things that allows us to get things done and keep us productive from day to day. I could see that the busy schedule I had today will enable me to have everything up and go and functional when we settle into our new home. So it is not the BIG things that make up life but the little things =o)

"Everyone is trying to accomplish something big, not realizing that life is made up of little things." ~ Frank Clark

Change is Fantastic!

2010-01-21T23:56:00.007+08:00

Today is our third run session at our new training ground - Clementi Stadium. The change has been fantastic! We have been more productive than ever before at each of our sessions. I've changed the structure of our Thursday training sessions somewhat and the runners are enjoying it. The constant challenge and intensity kept throughout the entire duration of the session have them panting and all spent at the end of every session. The runners are enjoying the challenge and variety. It's only been 3 weeks and I am beginning to see progress in them already. I can't wait to see their progress a few months down the road.

I am glad that I've taken the step of faith to make the change. The change has helped me improve on the quality of Fifth Ray's running programme. Over the years, I've learnt that making business decisions are never easy and that you can never please everyone. Sometimes the best decisions are not the most popular. So no mater how daunting the circumstances, I need to stay true to my mission of showing each individual the gifts and talents they possess and empower them to achieve their fullest potentials. From a "could be - could have" ambition to a "been there - done that". Hence, I am now walking my talk in bringing quality programmes to all. I am looking forward and quietly anticipating an exciting 2010 ahead.

A wise quote and one of my favorites: "Always in motion is the future" ~ Yoda

A Brand New Year - 2010

2010-01-20T20:27:00.009+08:00

Happy 2010! Trust that you have had a great start to the New Year. Sorry for my long silence for more than half a year. I've been busy re-structuring Fifth Ray and improving on the quality of the programmes we offer. Many challenges were faced in 2009, but I believe I have come out much stronger and wiser (hopefully) for 2010.

There are a number of exciting changes in 2010 for Fifth Ray. For a start, I will share a few of them with you.

1. We are MOVING to a BIGGER premises.
Our new home is at #02-17/17A, 12 West Coast Walk, West Coast Recreation Centre. We decided to move to better provide quality programmes for all whom we service (children & adults).

2. Our First Run-Fit™ Training Camp in Perth, 27th to 31st March 2010.
Perth was the chosen training site as it is a place where most champions are born, literally. It is also the place where I spent 4 years of my academic and sporting hockey) career. It was in Perth that I started on my running escapades.
Perth is a beautiful training place with the perfect sporting culture. It was where I found myself getting fitter, running further and faster. What a shame that I didn't get started on running marathons then. I could possibly be running faster now if I did. Guess I will never know =o) However, it's never too late. One can always push beyond one's own limits to be the best that we can be no matter when.
Now, I have organised Fifth Ray's Perth Run-Fit™ training camp to bring the fitness and performance levels of runners to the next level. For more details, visit http://www.fifthray.com/index.php?news=29.

3. Fifth Ray collaborating with Rod Monteiro.
For the first time, Fifth Ray is collaborating with Rod Monteiro from 91.3FM, The Married Men show for our corporate programmes. This is a very exciting and new initiative. Check out http://www.fifthray.com/index.php?news=28.

4. The official launch of our I AM Kids® by Fifth Ray programme.
An integrated activities and movement skills programme for children as young as 3 years old. For details, kindly visit http://www.fifthray.com/index.php?news=26.

Will keep you posted soon. Do check in on us again.

Have a fantastic 2010 ahead!

Mission Accomplished - Completed 84km!

2009-06-01T19:10:00.004+08:00

Congratulations to all the ultra marathon and marathon runners on the completion of your race! Well done! You took up the challenge and achieved it. Rest well now.

I would like to say A HUGE THANK YOU to all the Fifth Ray Runners who encouraged and supported me for my first ever ultra marathon. All of you helped made it possible for the rainbow kids. When I had no time to plan for my hydration and nutrition, you guys just took over at the every last minute for me. Without any reservations, you just asked me what I needed and 'ran' with it. I am very touched by the amount of time and effort you took to print the route maps with post-it notes, recce the route (thrice!!), plan the support stops and co-ordinated the teams. Special mention - Poh Poh, Ca'uis and Lynette.

You were all amazing! Depriving self of sleep and selflessly being on the route to provide me with words of encouragement and cheers to keep me going, a familiar face to remind me of the reason to keep running, and the smiles to manage the challenges faced along the way. Every step I took to complete the 84km was only made possible because of each and every one of you. I am truly Thankful to all of you! I really can't thank you enough.

Heartfelt thank you to Chai Hong and Kok Hoo for driving me to and from the race. I would not have been able to drive myself home after the race for sure. Thank you so much for being with me. It means a lot to me! The both of you stayed at the race site for more than 10 hours just to see me off at the start, catch a 1min glimps of me completing my first 42km, and then cheering and watching me finish. THANK YOU! Also a Big Thank You to Chong for inserting me in your pacing plan for Jac. Really appreciate it.

And of course my Sincere Thanks to everyone who have pledged and/or donated to Fifth Ray's Rainbow Run 2009 for Club Rainbow. Your support and encouragement is greatly appreciated. My run for a cause is only made possible because of the contributions from each and every one of you. Thank You Once Again!

Fifth Ray's Rainbow Run

2009-03-26T00:49:00.008+08:00

Sorry for my months of silence... Trust that you are all well and good! With all the races packed back to back, I am sure most of you have a laundary list of races to participate or compete in.

This year I have made the commit to run in the Sundown Ultramarathon (84km) to raise funds for the children and youths of Club Rainbow who suffer from chronic and life-threatening illnesses. Running in an ultramarathon race is something I have not really considered doing although invitations to run in them have come up time and time again. The thought of training and completing such a long race calls for a lot of time and commitment. Kudos to all ultramarathon runners out there.

Why then am I running the ultramarathon? It is for me to be thankful that I am able to run and participate in races as there are many children who would like to but are unable to. Hence, I am running on behalf of these children and it is my way of sharing my blessings with them. Of course, I am hoping to also motivate and inspire others along the way to join me in the quest to do our part for these children. There are many things in life that we often take for granted while some of these Rainbow children are fighting for their lives every day. Most of us do not bat an eyelid to go to fancy resturants for lunch/dinner or go on holiday sprees or buy branded handbags and shoes. All it takes is for us to sacrifice that one meal, hoilday or handbag. It is a small sacrifice to make to help provide these Rainbow children with the opportunity to lead a life as close to normal as possibe. If you wish to join me to do your part, visit www.fifthray.com for details on the Rainbow Run.

To all of you who have pledged to donate to the Rainbow Run a upon my completion of the ultramarathon in May, my sincere Thank You. Your support means a great deal to me! My heartfelt Thank You!

Congratulations for the Marathon!

2008-12-07T22:30:00.001+08:00

Congratulations to all the participants who ran and completed in the Standard Chartered Singapore Marathon 2008! For those of you who ran your personal best times, WELL DONE! For those of you who did not perform to your own expectations, there is always next year and be reminded that it takes great discipline and courage to 'push' yourselves to complete the race when things do not go as planned! Great Effort!

Special congratulations to all the Fifth Ray Runners!! All of you ran very well! Most of you surprised yourselves and exceeded your own expectations! WELL DONE! You should all be as proud of yourselves as I am of you! Your hard work and discipline the last few months have certainly paid off!! All the sweat lost on the track and the road have all be worth it =o) Most of you have set new standards and possibilities for yourselves! Excellent Race everyone!

To my Running Angel, Thank You very much for running and pacing with me during the race! You have never failed to take me as far as you possibly can and you always challenge me to take my running up to the next level. My sincere heart felt Thank You!

GE Women's 10K

2008-10-26T23:00:00.001+08:00

More and more ladies are taking to run races and striving for a healthy lifestyle. Such a conviction was seen at the GE Women's 10K run this morning! To all the ladies who are taking charge to make a difference in their own lives as well as in the lives of others (for charity) I commend you! Congratulations on the completion of your race and achieving your own goals.

On a personal note, it was a great time to catch up with friends I've not seen for a while. And of course, my heartfelt thanks to all who cheered and encouraged me on during the race. Your smiles and calls of my name never fail to 'push' me to run a little harder. Thank You!

Aviva 70.3 Singapore - Half Ironman!

2008-09-07T22:23:00.002+08:00

A Big Thank You to all the volunteers for the Aviva 70.3 Singapore! Your time and contributions are greatly appreciated! Without anyone of you, the race would not have been possible for anyone of the participants! So Thank You very much!

A Heartfelt Thank You to all friends and supporters, your presence and cheers certainly kept me going! It's always great to see familiar faces... what more with enthusiastic cheers! Really appreciate all your support!

And of course, Congratulations to everyone who participated and completed in the half Ironman! Well Done! Great effort!! I am sure it was one great achievement with wonderful memories for keeps! Do take good care and rest well!

Last but not least... Many many thanks to all the wonderful angels who helped me in every way possible to get me to the start line. The week has been challenging with shoulder injury surfacing, a busy schedule, and race logistics. From pain management, fixing the aerobar, checking in my bike, to getting to the start, all of you helped me put my race together! Could not have done it without all of you! I can't thank each of you enough! Of course there is also my training angel who so kindly ferried me to the race and back! Thank you very much! I will ferry you for your next race =o)

All I can say is that I am very blessed... You are all such wonderful blessings! Thank you from the bottom of my heart!

Singapore Bay Run / Army Half Marathon 2008

2008-08-24T15:57:00.003+08:00

Congratulations to one and all for completing the Bay Run / AHM this morning! Well Done on your achievements! The weather was kind, though a little humid! There seem to be more runners this year than previous years and of course, also more competitive! It is encouraging to see that the 'running fever' has picked up in Singapore as more people are participating in run races! Keep it up as we strive for a fit and healthy nation!

To my dearest runners (The First Stride & Go the Distance)... WELL DONE!! You have all completed your race and done your very BEST! That's more than anyone can ask of themselves! I am and have always been proud of each of you! You should definitely be proud of yourselves too!! The distance covered and the run times you did were by no mean an easy feat! The fact that you were out there running and taking on the challenge speaks volumes! You can only get better from here... So cast your eyes on your next race! Do rest well and I'll see you all real soon!! =o)