Extreme Changes for Extreme Results

I asked my 9-year old daughter Amor what was the best thing that she liked about our recent trip to Kuala Lumpur, Malaysia, and she said, “the television!” You see, we have not had any television at home since my family relocated to Singapore 4 years ago. My wife Chris and I intentionally did this because we wanted our special-needs twins to focus on social interaction with people versus staring at the flat screen all day long. We have learned that if we wanted extreme results, we had to make extreme changes for some period of time. Having no television is one of them. Putting our kids on a special GAPS (no sugar/carbohydrates) and GFCF (Gluten-Free, Casein-Free) diet is another. And running a home-based therapy program ourselves is yet another significant investment of time and energy. So far, these extreme changes have reaped excellent results in our twins, in terms of better interactive attention span, verbal communication, sleep, and overall health.

We have applied the same principles to our online business. We knew that if we wish to reap extreme results long-term, we will need to make extreme changes to how we run it. First, we had to take ourselves out of our comfort zone. Since spending more time with the kids is one of the primary reasons why we started it in the first place, flying to Kuala Lumpur, Malaysia with our children for a Film Studio shoot is the first step. We seldom travel with our twins because the stress of the long wait to board the plane, the flight itself, and the airport shuttle to the hotel, is simply too much to handle, especially for our son Nathan, who has autism.

“Are we there yet? Are we there yet? Are we there yet, Papa?” Although Amor can deal with external stress better than Nathan, she craves for predictability. She feels uncomfortable when things don’t happen as she expects it, so we need to do some “pre-work” and prepare her on what will happen and how long it will take, so that she can better handle the unknown.

Second,  we knew we had to create more Copy Content that will engage our customer avatar. For me, it is blogging and creating YouTube videos about my passion in sports (triathlon, multi-sports), while for my wife, it is FaceBook posting and blogging about our children’s journey and how it is possible to earn a full-time income during her spare time through online business.

And third, we need to be more consistent and persistent on the above first two. Although it may sound simple, this is in fact the most difficult change we had to make because I have a 9 to 5 job and evening calls at least once per week, while my wife takes care of Nathan full-time at home. Impossible? Not really. We have chosen an online business that has been mostly done-for-us. We don’t need to create our own product to sell. We don’t need to build a webpage to sell the product. We don’t need to sell to our family and relatives. And we don’t even need to call interested buyers to close the sale. All we need to do is drive traffic to the sales funnel, and it takes care of all the follow-up and back-end sales, where we get a generous 50 to 90% sales commission. We simply need to be more consistent and persistent in always taking ourselves out of our comfort zone by learning new marketing strategies, and creating Copy Content that our customer avatar will find benefit and value.

So how did our Malaysia trip go? Our kids did really well at the Film Studio! We were able to take several cool family photos and videos that we will use in our upcoming branding story and video channel, so defintely stay tuned for that! Our 7-year old son, Ian, was even able to ask Matt Lloyd, the Founder and CEO of MOBE (My Own Business Education), for his personal tips on how Ian can best sell his original comic books online! The best part of it all is that we would not have taken our whole family to Malaysia, if it were not for our online business. Now, my kids are able to see and experience new places first-hand. And they get to become famous celebrities behind a professional camera for a day. Watch the below YouTube video for the complete footage of our trip, and if you wish to learn more how you too can take advantage of a rare Done-for-You online business to create a passive full-time income in your spare time, click this LINK to learn more. Feel free to contact me at tridaddygil@gmail.com if you have any questions. Stay awesome!

3 Years Older but 3 Minutes Faster

I love doing the Metasprint Aquathlon at Palawan Beach, Sentosa Resort, Singapore every year. I have been racing this sprint aquathlon (750 m swim & 5 Km run) since 2013, and I use it to kick-start my multi-sport year. Held every February, many triathletes use the race to shake-off the holiday blues and to determine how much more training they will need before they reach competitive level for their “A” race. The swim is done on the peaceful and secluded waters of Palawan Beach, while the run is along the road parallel to the beach with plenty of shade.

Being the geeky triathlete that I am, I looked back at my past records, and I was extremely happy to see that I have vastly improved since my first race! I am 3 years older, but my overall race time has improved by nearly 3 minutes! This is huge (!), well, at least for me because a 3-minute improvement is like crossing the finish line 600 meters ahead compared to 3 years ago!

Year

Time (minutes)

Swim, 750 m

Transition Run, 5 Km

Overall

2013

19:48 2:37 25:34 48:00
2015 19:22 2:17 26:54

48:33

2016 17:41 2:32 25:13

45:27

I attribute my race improvement to primarily two (2) things. First, my swimming has significantly improved. This is totally unexpected because swimming is my weakest sport in a triathlon. I couldn’t even swim 50 meters until my late twenties, when my girlfriend (now my wife, Chris) taught me how to breath properly, so that I can last the distance. It took me years before I felt really comfortable swimming in open water and learning proper technique. More recently, I have gotten a personal swim coach, who taught me bi-lateral breathing. And this has helped me improve not only my distance per stroke, but also my ability to do “sighting” in open water, thereby, saving me precious time from getting lost and minimizing energy expenditure that I can reserve for the run.

The second thing that has improved is my running. Although I have improved by a measly 21 seconds between my 2013 and 2016 5 Km run splits, I was surprised that I was able to maintain my speed, despite my legs being 3 years older! My secrets to ageless running are, one, speed work, and two, race simulation. Doing interval training at the track oval has certainly paid off because it taught my legs to maintain a fast pace for the sprint race. I also did at least 2 race simulations by swimming in my apartment’s outdoor pool, then running around our neighborhood. Although the water visibility in the pool and the run terrain were different from the race itself, it did helped my body to be accustomed to the transition from swimming to running.

Overall, I am extremely happy with the start of my 2016 multi-sport year. It also inspires me to continue training and supplement it with track oval speed work and weight-training.

Thanks for reading and have an awesome 2016 everyone!

Race Report: 21 Km 2XU Compression Run, Singapore

4 hours after the 2XU Compression Run Singapore started at exactly 5:00 AM at the famous F1 Pit Building, Singapore, over 20,000 runners crossed the finish line, beaming with smiles and high-5’s for conquering their respective race categories (21 Km, 10 Km, and 5 Km). Overall, it was a great race! It was well-organized from the paid shuttle bus service, bag check-in, multiple wave starts to avoid over-crowding, race marshals at strategic points of the race route, water and sports drink stations every 2 Km, and the after race festivities

IMG_1676

My race photo courtesy of Pic2Go

After you claim your race medal, finisher’s shirt (for 21 Km runners only), bananas, and Pocari Sweat, you can pamper yourself to a massage, sponsored by Tiger Balm Active. The massage was simply what my tired feet and legs needed, and although it hurt a lot (uncle applied the right pressure on my cramping muscles), I felt relieved right after. There were also free yoga sessions for those who preferred this relaxing exercise for recovery. Another great treat were the free pictures taken by Pic2Go, which tagged you during the race and automatically posted your race photos on FaceBook after you enter your BIB number.

 

IMG_1654

Ahhh… massage =)

Although the race route was mostly flat, it was tough because of the hot and humid temperature. I initially thought it would be cool during the run, but I was sweating profusely even at 5 Km into the race. It’s a good thing I brought my hydration belt, which allowed me to drink at will and avoid the crowded drinking stations. I only needed to refill one of my flasks at Kilometer-11. I walked a few times after Kilometer-17 to stretch my hamstrings and calves, which felt like starting to cramp. But after a “power walk”, I quickly recovered my pace and kept it until the finish line. I finished in 2:09.18, which is a new 21 Km Personal Best (PB) in hot and humid Singapore!

 

Thanks for reading and hats-off to the race organizers! Thank you too to MOBE MTTB for providing me the resources to pursue my passion in sports!

Why run when you can swim?

How I wish I can do more interval run training prior to my first 21 Km marathon of the year. But my body, especially my legs, are telling me to avoid the constant pounding on the pavement. I have also been recovering from a plantar fasciitis on my right foot, so the last thing I would want to happen is to race this weekend with an injury. So what do you do when you want to sustain your fitness level, but don’t want to run and get an injury? The answer is – swimming.

Following are some of the key benefits of swimming to runners.

  1. Sustains and improves your aerobic endurance gained from running. If you want an equally challenging aerobic exercise, swimming will be a perfect alternative to running. Like running, swimming relies a lot on your aerobic capacity to sustain the exercise. So whether you swim a constant pace for a long distance (750 m to 1.5 Km), or do sprints for short lengths of the pool (8 x 50 meters), swimming can sustain or even improve your aerobic endurance. If you use a heart rate monitor, you can easily compare your heart rate performance with that when you are running, and you will see the similarity in your average and peak heart rates.
  2. Teaches your body to pace better. Swimming requires rhymic breathing to efficiently move through the water, like breathing every evens (2 or 4) or odds (3) strokes. This will teach your body the skill of pacing, which is equally important in running. If you find yourself starting your run too fast, then bonking in the later part of the race, then swimming will teach you to consistently maintain a pace that you can hold throughout the race.
  3. Builds your upper body strength. Runners usually have weak upper bodies. Swimming is a great total body work-out that will strengthen not only your shoulder muscles and upper back, but also your core muscles and hip flexors. This will improve your balance and stride control in running.
  4. Reduces your risk of injury. Besides avoiding the constant pounding on the pavement from running, swimming strengthens the flexibility of your ankles and hip flexors through kicking in the water. This then lowers your risk of IT (Illiotibial) band, knee, foot, and ankle injuries.  Swimming also builds lower body strength which can heal muscle imbalances and prevent common injuries, such as achilles tendinitis (inflammation of the  achilles tendon) and shinsplints.
  5. Helps you recover better. Because swimming is non-impact, it is gentle to the body. It is the ideal option for active recovery because it offers a cardiovascular work-out without the usual strain on the knees and ankles. Water itself with a temperature around 27 degrees Centigrade can be therapeutic and reduce muscle inflammation, especially after intense running.

So there! Don’t feel guilty when you miss or cannot follow your usual run training regimen due to injury and/or insufficient recovery. Hit the waters and swim! Your body will thank you for it!

Thanks for reading, and don’t let anyone stop you from pursuing your dreams. Find-out how MOBE MTTB can help you! See you soon.

Simulate your race for better results

Exactly 1 week prior to my first major running race of 2016 (21 Km 2XU Compression Run, Singapore), I did a long run. I woke-up extra early  last Saturday morning, ate a banana, 1 energy gel, and drank cupfuls of water, then started my work-out, wearing the same clothes (tri-shorts, singlet, sun visor) and rubber shoes, and taking the same “gadgets” (Suunto Ambit3 GPS watch, iPhone, hydration belt, Sony MP3 player) that I plan to use come race day. You see, besides increasing my mileage closer to 21 Km, my goal was to simulate the race itself — from taking my early morning meal before the race, to stretching and warm-up, and the long run itself.

I practiced when to take my energy gels, which was approximately every 30-45 minutes of running, followed by 2-3 gulps of electrolyte drink from my flask. I also practiced “recovery” after a hilly path by slowing down my pace, then slowly increasing the pace after I have caught my breath. What was surprising was that I did not experience the same fatigue and muscle cramps when I was training for last year’s Standard Chartered 21 Km marathon. And I can think of only 2 reasons that had contributed to my better training performance. First was that I was better fueled with calories, electrolytes, and water throughout the work-out. I drank before I felt thirsty, which is one of the important things that endurance athletes forget when training and competing. Second was the external environment. I ran extra early (6:30 AM), which meant I would finish at a time when it was not too hot and humid. The April 3rd 2XU Compression Run is scheduled to start from 5:00 AM, so I can expect a cooler and less humid race experience!

Overall, it was a great work-out. I ran 17.5 Km, with an average pace of 5:35 minute per kilometer. If I can sustain the same pace, then I expect to finish the race close to 2 hours, which would be my personal best in hot and humid Singapore!

Anything can happen beyond my control come race day. It might rain. Race may be delayed. The race route and altitude will certainly be different from my training environment. But one thing is for sure. The more I simulate the race during training, the more I will be prepared for the actual competition.

Thanks for reading and remember not only to pursue your passion in sports, but also to make them happen. Learn more how MOBE MTTB can help you. See you soon!

Applying Pareto’s Principle in Training

I completed my second day of interval run training at the track oval last Thursday. I spent an extra 10 minutes in my warm-up run and stretching before doing my main program of 10 sets of 200 meter wind sprints at about 90~95% perceived effort. In between sets, I jogged slowly to recover and prepare for the next set. All in all, I completed my whole training in 42 minutes; ran a regular 3.5 minute per kilometer pace for each 200 meter interval; and I raised my heart rate close to (sometimes exceeded!) my maximum limit of 178 beats per minute.

  
 So where does Pareto’s Principle (80/20 rule) come in running? You see, no matter how many training sessions you complete, you won’t improve unless you do the few critical sessions that really count. And interval training is one of those critically important work-outs that do wonders. This does not mean that base aerobic endurance (usually gained through long steady runs) and strength-training are less important to running. In fact, they are important in establishing the foundation for performance improvement later, preventing injury, and improving range of motion. However, my point is that you will not perform at the higher level if you do not incorporate speed work in your running program. After all, the goal of all races at any distance is to finish at the shortest time possible. And this is where interval training is most effective because for a relatively short period of time, you can significantly increase your fitness and performance level. Therefore, interval training is the 20% that will deliver 80% of your running performance come race day. So always remember to apply Pareto’s Principle in your training program!

Thanks for reading and never let anyone stop you from pursuing your passion in sports! Learn how MOBE MTTB can help you. See you soon!

Why invest in MOBE?

I consider myself a very risk-averse investor. I have made a few investments in the past that have either fizzled-out of the air (i.e., a real estate developer who ran away with my hard-earned money), or the ROI (Return On Investment) did not perform as good as it was originally presented (i.e., a restaurant business that had frequent problems on accounting and book-keeping). However, I also understand from reading “Rich Dad, Poor Dad” by Robert Kiyosaki, that if I wish to be financially stable and independent, I will need to invest a portion of my monthly salary and/or savings in something else that will generate me more money. I have also learned that I need to take myself out of the equation from earning money. What this means is that I need to create other income streams that do not depend primarily on ME — like on how many hours I spend working in the office, whether or not I get a significant annual pay raise, or get advanced to the next level. People who do so become very dependent on their jobs because it is their primary and only source of income to support all their life expenses. And true enough, their job becomes critically important, such that everything starts revolving around it, and sometimes at the expense of family, marriage, one’s passion or special interests, and other life commitments.

Back to investing. So when the golden opportunity came-up to interview Matt Lloyd, CEO and Founder of MOBE (My Online Business Education), a $100 million online marketing company, I asked him, “Why should we invest in MOBE and what makes it different from other online marketing businesses?” Watch my full interview of Matt Lloyd below. Leave a comment and let me know if you are interested about joining MOBE and wish to learn more about it. Thanks and see you soon!

MOBE MTTB – Run & Get Results Fast!

IMG_1440I have barely 2 weeks left before the April 3rd 21-Km 2XU Compression Run in Singapore. I have done a solid base of strength-training and a fair amount of cardio-vascular endurance since the start of the year, but I still need to work on my speed. In short, I’m cramming! Good thing there is Interval Training, which maximizes one’s physical conditioning within a short period of time. It won’t prepare me as much as if I had more time to run speed works, but it’ll be good enough to get me through the finish line in a decent time.

So yesterday morning, I did 8 x 200 meter repeats in the track oval. I have elevated my heart rate to 90-95% of my maximum heart rate and trained my legs to run faster than the typical monotonous endurance runs I do on weekends. Another great thing about it is that it only took me 34 minutes to complete the entire training, including warm-up and cool-down!

IMG_1441How is Interval Training synonymous to Online Marketing? Well, online marketing can generate you significant income within a very short period of time. But not all online marketing are created equal. Like Interval Training, you will need to choose the right program in order for you to effectively reap the benefits. A lot of people enroll in online marketing programs out there, then realize that they need to learn how to build a website, call people on the phone to close leads, and manage product fulfillment. They are soon overwhelmed and give-up! So if you have a financial goal that you wish to achieve within a relatively shorter period of time (compared to other investments out there that require a lot of capital and/or vesting period), then try the MOBE MTTB Program (My Online Business Education – My Top Tier Business). It has systems and processes that help you automate your business. What’s more is that all you need to invest is USD 49 and a Success Coach will guide you step-by-step along the way. Try it now!

Thanks and see you all at the finish line!

Sean Wray – Former Police Officer turned Entrepreneur

I have met Sean Wray twice – First during the MOBE (My Online Business Education) Home Business Summit last Jan’16, then a second time in March’16 at the Super Charge Summit, both held in Singapore. Little did I know that this tall unassuming British guy was actually the HULK (i.e., Marvel superhero) personified (!), except that he does not turn green, and I have never seen him angry.

Sean used to serve in the London Metropolitan Police Force before he pursued his true passion in sports and personal calling as a Success coach. Today, he is one of MOBE’s Diamond Affiliate partners, and he travels all over the world as part of its Success Team, who deliver training at various live events. He is a body-builder and personal fitness trainer. He owns two (2) cross-fit gyms. And he runs a very successful online business that caters to elite athletes and glamour models. I asked him what is his secret in being so successful in managing his time and businesses amidst all his overseas travelling.

Find-out his secrets and more by watching my 3-minute interview of him. You will also discover how MOBE MTTB (My Top Tier Business) can help you pursue your passion in sports!

Thanks and see you soon!

Yannick van den Bos – Living Life on His Own Terms

Despite being only in his early 20’s, Yannick van den Bos has learned to live life on his own terms. He is one of MOBE (My Online Business Education)’s Success Team  coaches, who travel all over the world, that not only deliver training, but also inspire budding entrepreneurs reach their financial success through online marketing. He paddle boards, does cross-fit, plays basketball and other beach-bound sports activities during his leisure time, which he confesses is quite a lot! He lives in a beach in Mexico, and enjoys the relaxing sea breeze and glorious sunsets. He revealed that he can afford such a lifestyle because of his very successful online marketing business through MOBE. In fact, he paid-off her mom’s debt of tens of thousands of dollars during his first year with MOBE. Today, Yannick has earned over US$ 170,000, and he is one of MOBE top Diamond Affiliate Partners.

Watch my full interview of Yannick below during the Super Charge Summit in Singapore last March 4-6, 2016. Enjoy and see you soon!