CHAMPIONS ARE WILLING TO DO THE THINGS THEY HATE TO CREATE THE THINGS THEY LOVE

Too many people today are living lifestyles that are bad for them. They know but they refuse to see that every action will produce a result later. Smoke and you will suffer sickness at some time; drink and you will encounter problems with your health; live stressful lives and you will be a nervous wreck. The consequences can not be avoided.

The price to pay is high and it is such a tragedy when people abuse themselves without regard for the consequences. This Blog is about health and wholeness. Climbing Mount Kinabalu is but a milestone in this process of change. Climbing Mount Kinabalu requires a person to change his whole approach to life. The climber will need to pay a price and start taking on things that are good and positive and wholesome.

Taking these steps will bring about an amazing transofrmation. Try it. Make that decision to climb Mount Kinabalu and you will see a NEW you coming through. In the process, we will teach you how to eat, how to lose weight, how to exercise, how to train and how to prepare. It will be so much fun!

Part 5 of the guidelines

PART FIVE



TRAINING PROGRAM FOR MT KINABALU CLIMBER


The program outlined here is a simple exercise program that has been used (with some modification over the past 25 years) for the Mount Kinabalu climbers who have done the climb with me. It is a simple program that focuses on improving your fitness level, you lower body strength (especially the knees and ankles) and your tolerance levels. It is importantly a low-impact program that the very young and the very old can do. It is also very simple such that no special equipment is required.


The base inputs of this training program came from seasoned and veteran climbers who have climbed the high mountains in the world. Feel free to adapt the program by adding in your other exercises and complement it with additional runs and trips as you think suitable.

 For people with LITTLE TIME and little avenues to do sophisticated training, keeping to the recommended regime will help you make the Mt Kinabalu climb successfully. Physical exercise as preparation for the climb should begin at least 2 months before the climb. This is the recommended 2 month schedule (9 weeks) and you can start earlier with the program as it will make you even more ready for the climb.


WEEK 1-2


First do a Tolerance test


Daily (morning), warm-up exercises (exercises for neck, shoulders, arms, waist, knees & legs) (2 mins)


4 times a week, do step exercise (walk up & down one step at 35 steps per min) (at home for 20 mins)


4 times a week, do stomach strengthening exercises (lying on back lift head & arms together)(100 times) 4 times a week, do cycling in the air (lying on the bed)... 500 times


2 times a week, do 2 circuit of the Bukit Kiara hill trek (or equivalent)


WEEK 3-4


First do a Tolerance test


Daily (morning), warm-up exercises (exercises for neck, shoulders, arms, waist, knees & legs) (4 mins)


4 times a week, do step exercise (walk up & down one step at 35 steps per min) (at home for 25 mins)


4 times a week, do stomach strengthening exercises (lying on back lift head & arms together)(100 times) 4 times a week, do cycling in the air (lying on the bed)... 500 times


2 times a week, do 2 circuit of the Bukit Kiara hill trek (or equivalent)


WEEK 5-6


First do a Tolerance test


Daily (morning), warm-up exercises (exercises for neck, shoulders, arms, waist, knees & legs) (2 mins)


4 times a week, do step exercise (walk up & down one step at 35 steps per min) (at home for 30 mins)


4 times a week, do stomach strengthening exercises (lying on back lift head & arms together)(100 times) 4 times a week, do cycling in the air (lying on the bed)... 500 times


2 times a week, do 3 circuit of the Bukit Kiara hill trek (or Apek Hill)


WEEK 7-8


First do a Tolerance test


Daily (morning), warm-up exercises (exercises for neck, shoulders, arms, waist, knees & legs) (4 mins)


4 times a week, do step exercise (walk up & down one step at 35 steps per min) (at home for 40 mins)


4 times a week, do stomach strengthening exercises (lying on back lift head & arms together)(200 times) 4 times a week, do cycling in the air (lying on the bed)... 800 times


2 times a week, do 3 circuit of the Bukit Kiara hill trek (or Apek Hill)


WEEK 9


First do a Tolerance test


Daily (morning), warm-up exercises (exercises for neck, shoulders, arms, waist, knees & legs) (4 mins)


4 times a week, do step exercise (walk up & down one step at 35 steps per min) (at home for 45 mins)


4 times a week, do stomach strengthening exercises (lying on back lift head & arms together)(200 times) 4 times a week, do cycling in the air (lying on the bed)... 800 times


2 times a week, do 3 circuit of the Bukit Kiara hill trek (or Apek Hill)


Remember, 3 days before the climb, you should start tapering off in the intensity of the exercise schedule. 2 days before the climb, you should only do very light exercises. In fact when Sabah is reached, the exercise regime should be reduced significantly (to very mild) and the climbers should be very relaxed. Tolerance test can be done as often as possible by climbers.

Remember “Winners never quit, quitters never win!”

Posted by: ONG HOCK SIEW

Part 4 in the guidelines

PART FOUR

 ASSESSMENT OF FITNESS FOR MT KINABALU CLIMB


We will assess you on your fitness 2 months before the climb & a last one 2 weeks before the climb to determine your fitness & to see if you are in the condition to make it.


The tolerance test is simple. 3 readings are taken of your heart beat (pulse)


READING 1


The first one is your base rate taken at rest. This tells us your approximate base condition. A lower reading is generally reflective of a fitter base although this may not necessarily be the case as certain medical conditions may alter the reading. Assuming you are normal and without ailments and not anemic for whatever reasons, a reading of (say) 64 will probably mean that the person is fitter than a person whose reading is 76. The average reading for a healthy adult man is between 68 to 78 and a healthy adult woman is between 74 to 84. Children will usually post faster heart beats.

READING 2


The second reading is taken after 10 minutes of a fairly strenuous exercise (usually the step exercise on one step taken at 30 steps per minute).. This reading indicates the fitness tolerance level of that person and it is a clearer indication of the actual fitness level of the person. This is how fast his heart will need to beat to cater to the exercise and how efficient his general condition is in catering to the exercise.

Consequently someone who has a reading 64/145 may indicate that his base rate is not actually reflective of his fitness. The variance of 81 shows that he is not fit at all and might even have a problem with his health. The person with a reading of 76/145 might indicate that this person is not quite fit but the variance of 69 is more acceptable. It is quite usual for normal UNFIT men to have a reading 78/145 or 82/155 or 72/140. The woman will usually have slightly higher readings and it is not unusual for a normal UNFIT woman to have a reading of 84/150 or 90/160.


Can such relatively normal unfit people climb and reach the peak of Mount Kinabalu? The answer is YES! But they will go through intense endurance and struggle somewhat So be forewarned. Prepare yourself well and you will have a good climb.

 It is amazing what training can do to a person's base fitness level.. Time and again, I have seen people who had readings of (say) 78/145 go down to 68/125 after about 2 months of good rigorous training. Imagine what the improvement would have done to their health!!!

My friends, if you are now at 78/145, once you have experienced the 68/125 condition, you will never want to go back to your previous condition of being lethargic and tired most of the time. If you feel tired and unfit (this is the platform for sicknesses and diseases to come in) and you want to improve your condition, just carry out the training program that we will work our for you in preparation for the Mountain climb and feel the difference after just two months!!


READING 3


Just the 2 readings of base/ tolerance alone will not tell the complete story. Although it will indicate your fitness, the true picture of you fitness will only come with the third reading which indicates recovery. This 3rd reading is taken of the heart-beat after 5 minutes of resting from the strenuous step exercise.

It is a reading of your condition after your have had time to recover. If your recovery is great, the mountain will not be a problem. Why? Because each time you pant and wheeze, a little bit of rest will see you recovering your base position. Such people climb the last part of the mountain with relative ease.


The likely reading of an UNFIT person would probably be 78/150/135 or 76/155/133 (Men). For women the reading will probably be a little higher. For such people, a little bit of strenuous exercise will have them wheezing and panting and after that, they will just sit there stony-faced and worn-out because they have not really recovered from their ordeal. How sad and how terrible to be in this condition.


Such people will never be able experience the best of the outdoors and to understand how wonderful it is to be fit and really well. Many go through life in this terrible condition much like driving a car with punctured tyre and a battered engine. The good news is all this can be changed in only a short time. Just do the program that I designed faithfully and you will get to be in the condition that is ideal and the bonus is you will climb and reach the top of Mount Kinabalu with relative ease.


After about 2 1/2 months of training, the readings of unfit people could probably drop down to 68/125/80. Such a person will have little problem handling the mountain as it will only be the attitude that will need to be called into question on the climb proper. The readings never fail to tell the condition of the person and it is an extremely interesting way to get people to hunker down to realizing where they stand. Many heart problems, diabetic problems and other sicknesses could be averted if people choose to be fit. So choose wisely and be blessed!


Prepared by Ong Hock Siew

Part 3 of the guidelines

PART THREE

MT KINABALU - LIKELY TRIP SCHEDULE



Day 1...

07-15am KL to KK (Those on this flight will arrive 2 hours earlier)

09-30am KL to KK

01-00pm Depart for Salut

02-00pm Lunch at Salut Prawn Farm (Provided except for drinks)

05-30pm Arrive at Pines Hotel, Kundasang - Acclimatisation

07-00pm Dinner (Provided)

08-30pm Briefing

09-30pm Free Time



Day 2...

06-00am Wake-up call

07-00am Breakfast (Provided), Lunch (Provided)

07-45am Check-in Sabah Park for registration

09-30am Climb begins at Timpohon gate

04-30pm Arrive at Laban Rata

05-30pm Dinner (Provided)

06-30pm Rest & Relax

07-30pm Briefing on next day's climb

08-30pm Free time

10-00pm Sleep



Day3...

06-00am Wake-up call

06-30am Breakfast (Provided)

07-00am 2nd day climb begins from Laban Rata

11-00am Reach Low's Peak - the objective

11-30am Descent to Laban Rata

03-00pm Laban Rata - Lunch (Provided)

03-30pm Rest & Relax

06-30pm Dinner at Laban Rata (Provided)

09-30pm Sleep



Day 4...

06-30am Wake-ip call

07-00am Breakfast (Provided)

07-30am Descent to Timpohon & Park HQ

12-30pm Lunch at Park HQ (Provided)

01-30pm Board bus to KK

03-30pm Arrive at KK

04-00pm Check in to hotel in KK

04-30pm Rest & Relax

06-30pm Dinner at Palace Hotel (Provided)

09-00pm Free time (Massage & Karaoke)



Day 5...

08-00am Breakfast (Provided)

09-00am Island trip

12-30pm Lunch (On your own)

01-30pm Pack to go home

02-30pm Leave for KK airport

05-10pm Board plane for KL

09-00pm Home Sweet Home

Part 2 of the guidelines

PART TWO


AN ADDITIONAL NOTE FOR CLIMBERS


DEAR CLIMBERS,


TAKING A COMMITMENT EARLY IS WORTHWHILE


Imagine achieving the climb to the top - standing at Low's peak with the wind blowing in your face and knowing that you have achieved something extraordinary in your life. That is enough motivation for you to make the early commitment.


MOST ORDINARY PEOPLE CAN MAKE IT IF THEY DO IT RIGHT


Climbing Mount Kinabalu is definitely attainable and most ordinary people can do it! I have brought more than 1,500 people up to the top and the satisfaction they have in reaching the top is exhilarating. My role is to make sure you arrive at the top. My responsibility begins when you confirm to me that you will climb. The journey begins at that point because I will start preparing you (supply you with notes) and imbue in you the right thoughts - thoughts of a winner!


4 things to make you succeed - my "Champions formula"


I use the same 4 points to produce and develop champions in my coaching programs for young people. It is these same 4 points that will definitely get you to the top!

• Desire - you must have an overwhelming desire to climb the mountain!

• Dedication - you must have a commitment that will make you pay the price of training

• Discipline - you will train and prepare even when you don't feel like it

• Determination - you will continue even when you think you are failing

Nothing can stop you from succeeding if you carry the 4"D"s above into the climb.


OUR ROLE IS TO GUIDE AND ASSIST YOU TO THE TOP

ADVANTAGES OF CLIMBING WITH ME


Why climb with me? The answer is very simple and it is listed below
• I have climbed it 56 times & will use that experience to help you succeed.


• I know the intricacies of organizing the climb and will take away much of the administrative things that have to be done. You only have to climb.


• Safety is given paramount importance & risk is managed effectively. Every precaution like having more guides & people not carrying their things is arranged.


• The whole climb is an exercise of "encouragement". The climbers are broken into groups and they are encouraged to spur each other on. There is a huge sense of camaraderie and many end up as life-long friends after the climb.


• Clear guidelines are given to each climber on what to bring, what to wear, what to do, how to do it, etc. It takes the guessing out from each climber. More importantly, every climber is given information on what to expect.


• Food is usually well-organized on the trip and effort is made to arrange meals at great places like the prawn farm.


• The "best of Sabah" is the experience. You will be entertained on our climbs. There will be singing & sharing and each one is given song sheets to sing songs of motivation. Everyone will have a great time as they let their hair down and join in the fun.


AGAINST YOUR POSITIVE RESPONSE TO CLIMB WITH ME...


If you decide to climb with us, we will make the necessary arrangements and do the following:

• Brief you about the climb

• Give you clear guidelines

• Provide you with lessons on the "home-exercise" program

• Run training sessions to test you on fitness

• Arrange trips to Bukit Tinggi - you will walk similar trails like Mount Kinbalu's

• Make the bookings for the climb

• Brief you on travel arrangements

• Lead you on the whole trip to Sabah and the mountain

YOU WILL NEED TO MAKE A COMMITMENT


Success in life is about commitment! It is about the inexplicable call to achieve greatness and goodness. No summit was ever reached without dedication and no goal was ever attained without difficulty. The true measurement of a man or a woman is when the odds are stacked heavily against him or her. This is the key that opens every door of excellence!


I look forward to having you on this climb and I will make sure you stand on the summit of the highest mountain in South-East Asia and know that for once in your life, you have done something far beyond your normal capabilities and competencies.

"Feel the wind in your face!"