plus+ men's april - may 2015 issue

THE MATRX WORKOUTAN INTRODUCTION TO TOTAL RESISTANCE SUSPENSION TRAINING

THE SECRET TO A CLEAN SHAVEGET IT RIGHT EVERY TIME

Apr-May 2015

EXCLUSIVE INTERVIEW WITH:

KEVIN

LOSWAPPING

THE COURTROOM FOR THE SCREEN

5 LIFE SKILLSEVERYONE

SHOULD MASTER

INSIDER SCOOP ONWCOPA TEAM BRUNEI 2015

MEN’S ISSUE

Every car should be a sports car.Introducing our latest proof of that belief

The new Porsche Macan.Life, intensified

Ian Salleh 8889968, Mimie 8712444, Hjh Zimah 7122815, Juraini 8763765, Faisal 8635789, Dk Ratna 8299333

For more information visit www.porsche.com

Porsche Centre BruneiQaf Centre, Lot 66, Tapak Perindustrian Beribi,Bandar Seri Begawan, BE 1118,Brunei DarussalamTel: 673 2453828Fax: 673 2452150

Visit our showroom for more details.

The MaTRX Workout —An introduction to the Total Resistance eXercise workout

How stress at work affects your health

Meet Kevin Lo —Brunei’s very own lawyer turned acting star

+Health6 How stress at work

affects your healthThe effects of stress CAN go well beyond mood changes

8 Quick guide to fatty acidsWhy you should watch the omega-6 TO omega-3 ratio

12 3 MORE recipes for an energy-boosting breakfastTasty and nourishing recipes for productive mornings

+Fitness16 The most overrated exercises for men

5 strength exercises you should replace today

18 The MaTRX Workout —An introduction to the Total Resistance eXercise workout

18

62 PLUS ApR-MAy 2015

+ConTenTAPR-MAy 2015

How to Get a Clean Shave in 5 Easy Steps

Find Your Passion and Change Your Life

+Focus40 Find your passion

and Change your Life

+Life42 5 life skills all men

should developEssential characteristicsof modern men

+Grooming and Style46 How to Get a Clean

Shave in 5 Easy Steps

+Life Inspired24 Meet Kevin Lo —

Brunei’s very own lawyer turned acting star

30 Meet the men of this year’s World Championship of performing Arts (WCOpA) Team Brunei Darussalam

32 Mardi Hedus —Delegate for Dance Solo (Senior) Category

34 Zainal Bostaman —Delegate for Acting (Senior) Category

36 yazakka yamin —Delegate for Vocal (Senior) Category

38 Erwan Mugit —Delegate for Vocal with Instrument (Duo/Group) (Senior) Category

Meet the men of this year’s World Championship of performing Arts (WCOpA) Team Brunei Darussalam

4030

46

16The most overrated exercises for men

ApR-MAy 2015 PLUS 3

All rights reserved.

Neither this publication nor any part of it may be reproduced, stored in a retrieval system, or transmitted in any form of by any means electronic, mechanical, photocopying, recording or otherwise, without the permission of Nexploit Services. Where option is expressed it is that

of the author and does not necessarily reflect the editorial views of the publisher or Plus.

All information in Plus is checked and verified to the best of the publisher’s ability, however the publisher cannot be held responsible for any mistake or omission enclosed in the publication. Plus Brunei Plus Brunei

FOLLOW US ON:

+PublisherNexploit Services

+Editor-At-LargeSimon Keller

+FeatureKevin Lo

Mardi HedusZainal Bostaman

Yazakka YaminErwan Mugit

+Creative DesignerOleh Melnyk

Anna ThienJohn M. Rey

+PhotographerJerome Wong

Lily Bong

+ContributorsKing Seh HorngNursadiqin Misir

Anna AzizShelley Ann Busque

Lily BongJoanna Kwan

Dear readers,Welcome to our April issue

of Plus+ Magazine, where in this second edition

dedicated to men, we celebrate a number of talented male Bruneians who are making their names on the entertainment scene, plus of course we have our normal features on health, fitness and food.

If you didn’t know already, Brunei has produced a number of winning participants at the World Championships of Performing Arts over the last few years, so we have interviews with our 2015 team as well as an in-depth discussion with previous entrant Kevin Lo, on his life and trans-formation from practicing law to being bitten by the acting bug full time!

Our health section this month gives you all you need to know on getting the right mix of fatty acids in your diet — and following on from last month, we also have 3 more won-derful energising breakfast recipes to get you up and keep you going all morning, to avoid the temptation of unhealthy mid-morning snacks.

And for those of you caught in the rat-race of work, we offer some advice on how taking up a hobby and becoming passionate about it can transform your life and make it so much more fulfilling.

We also take a look at something very important to many of us men — getting that perfect shave and why doing this daily chore is best not rushed.

In our fitness section, we take a look at total resistance exercise training with some workouts to get you started, as well as investigating the most over-rated exercises that can be detrimental to your health, while of course offering some better alternatives.

Don’t forget you can follow us for the latest updates at Plus Brunei on Facebook and Instagram — where we will be shortly announcing the main prize winners of our Moments with Plus competition. Thanks again to everyone who entered, we were overwhelmed with the response and the judging panel has had some hard decisions to make on the fantastic entries.

Thanks again and happy reading!Simon Keller

+Supported by:Ministry of Culture, Youth and SportsMinistry of Health

Family, Children and Women Sector

Health Promotion CenterFitness Zone

+Publisher informationNexploit Services

Lot 4169, Kg Serambangun, Tutong TA 2541

Brunei Darussalam

[email protected]

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+PublisheR info

4 PLUS ApR-MAy 2015

HOW STRESS AT WORK AFFECTS

YOUR HEALTHTHE EFFECTS OF STRESS CAN GO WELL BEYOND MOOD CHANGES

+heAlTh

6 PLUS ApR-MAy 2015

Whenever our immediate environment changes, the body perceives that

change as a form of stress that calls for a response or adjustment, which can either be physical, emotional or mental. Some events only cause temporary stress — a gym training session for example, or having to give a public speech, while others can cause chronic anxiety, which does not go away after the event is over or after having a period of rest.

Stress is part of our everyday life and up to a point it is actually beneficial for the body — as it keeps us alert, stimulates energy production and kicks the body into the ‘fight-or-flight’ mode that allows us to react immediately, especially if we’re in danger.

But when there’s too much stress going on and you no longer manage to relax and can empty your mind of negative thoughts, when all the tasks you have to do during the day turn into overwhelming challenges and you no longer manage to find relief, then stress becomes negative and can be very harmful. As stress builds up and tension increases, you feel overworked, tired, and unable to focus and to perform at your best, and you can even reach a point of physical, emotional or mental exhaustion known as ‘burnout’.

Of all the forms of stress that one experiences during the day, workplace stress is one of the most common and it’s often the hardest to avoid, given that some jobs are by definition extremely challenging and require high focus and energy levels every day.

People who have to make important decisions every day are more likely to experience

stress overload than those who are not in leadership positions. Also, those who work in busy environments that change very often and people who travel a lot for business purposes are more prone to burnout, as physical and mental tiredness accumulate.

SyMPTOMS OF WORK-RELATED STRESS OVERLOADAs stress continues to build up, physical, behavioral and psychical changes may occur. Although the effect of stress on your mood, body and behavior can vary depending on the trigger, there are a couple of common symptoms that occur when one is overwhelmed by stress.

The first signs are usually a decreased productivity at work, headaches and low energy levels, changes in appetite and sleep problems. Then, the signs may include:

Physical manifestations, such as shortness of breath, chest pain, migraines, muscle aches and cramps, pounding heart, indiges-tion or constipation, insomnia, increased perspiration and high blood pressure.

© Cognitive symptoms, like decreased attention, reduced ability to learn, forgetfulness, decreased focus, narrowing of perception and decreased problem-solving ability.

© Behavioral changes, such as overeating or loss of appetite, procrastination, smoking or drinking, impatience, poor personal hygiene, isolation from others, neglect of responsibility.

© Psychosocial symptoms, like irritability, sadness and moodiness, anger, depression, apathy, hypersensitivity, feelings of hopelessness or loss of motivation.

© Besides these, the production of hormones in your body can be affected and you may experience weight gain as well as changes in blood sugar levels. Your body may not be able to properly process all the

glucose that is released into the bloodstream and although this may give you an energy boost, in time it increases the risk of developing Type 2 diabetes.

Your digestive system is also affected as prolonged stress can lead to acid reflux and heartburn. Stomachaches, nausea and vomiting can occur, and your immunity levels can decrease, making you more prone to other illnesses.

And these changes will not affect only your health or personal life as your work performance and the way you relate to people at the office will also be affected, the most common changes being the lack of motivation and subsequent high absenteeism, poor performance and decreased productivity.

Your capacity to process new information or to remember important work information may also decrease, and your concen-tration may be affected if you feel mentally exhausted. Moreover, if you’re easily distracted this can affect the work of the entire team, and can delay the evolution of projects. Your self−initiative and flexibility may decrease, your sense of control may be altered, and you may experience a decreased desire to participate in decision making.

Unless you do something about it, stress can lead to serious health issues, such as cardiovascular problems, skin conditions, asthma, diabetes, anxiety, depression or arthritis. If you feel that stress at work is causing any of these problems, then it’s time to look at ways of reducing the cause and seek the help of a healthcare professional.

According to the University of Cambridge, the main causes of work-related stress are long hours, job security worries, difficult working relationships with colleagues and company communication problems.

DID YOU KNOW?According to the American Institute of Stress, 40% of workers see their job as extremely stressful, 25% view their workplace as the number one cause of stress in their lives, and 26% of workers state they have suffered “burnout” due to work-related issues.

heAlTh+

ApR-MAy 2015 PLUS 7

QUICK GUIDE TO FATTY ACIDSWHY YOU SHOULD WATCH THE OMEGA-6 TO OMEGA-3 RATIO

We all know that eating too much fat (or fatty acids as they are scientifically

known) is unhealthy, but the human body does require some of these fatty acids as they play an important role in our overall health. They are necessary for maintaining healthy skin, insulating our internal organs and maintaining an even body temperature.

The essential fatty acids found in food that are beneficial to human health are omega-3 and omega-6, though they are only of benefit when consumed in the correct amounts. Trans fatty acids are also found in foods, but they should be avoided or consumed in very low amounts, as they increase the risk of coronary heart disease and are linked with high levels of bad cholesterol.

Foods like cookies, margarines, crackers, junk food and snack prod-ucts are rich in these trans fats so it’s clear that these should be avoided for maintaining a healthy weight and for preventing diabetes, obesity and cardiovascular issues. Still, some of the good fatty acids can also become harmful for the human body if consumed in too high amounts and in the wrong ratio.

heAlTh benefiTs of oMeGA fATTY ACiDsOmega-3 fatty acids are important in ensuring a good metabolic rate, which means your body burns calories at the proper rate and the risk of gaining excess weight is lowered. These micronutrients also contribute to good memory and keep your mood elevated and can thus prevent depression.

Omega-3 also speeds up recovery after a workout and helps your mus-cles grow and repair, so if you’re looking to gain lean mass, you should definitely include these foods rich in omega-3s

in your diet more often. Foods like fish and seafood, red meat, eggs, chia and flaxseeds, as well as certain vegetables, olive oil, garlic, nut oils, nut butters and fish oil all contain good amounts of omega-3.

These particular fatty acids prevent inflammatory processes, reduce the risk of coronary heart disease and improve blood pressure and cholesterol levels. Modest improvements in patients with ADHD and have also been attributed to these micronutrients.

In addition, they keep the joints healthy and are important in main-taining good mental functions and focus, healthy vision and regulating the nervous system; plus the skin’s appearance is also enhanced when these compounds are consumed in adequate amounts.

Omega-6 fatty acids are also pres-ent in foods, playing a crucial role in the functioning of brain, maintaining the health of bones, ensuring normal growth and development and keeping the reproductive system healthy. They are also involved in regulating metabolism and having healthy skin, but unlike omega-3, these micronutrients are responsible for inflammatory processes when consumed in larger amounts.

Both omega-3 and omega-6 can be taken from dietary supplements if one’s diet lacks these micronutrients; however the key to maintaining good health is to consume natural foods that are rich in more omega-3s and have less omega-6s.

foR oPTiMuM heAlTh, WATCh The oMeGA-3:oMeGA-6 RATioThe problem with our modern diet is that foodstuffs often don’t provide enough omega-3, or when they do, they also contain too many

omega-6 fatty acids. Both fatty acids compete for the

same enzymes inside the body to convert

them into the nutrients we need, which means that eating too much omega-6 results in lower amounts of omega-3 being absorbed.

Unlike omega-3, omega-6 is not always healthy for the human body; in fact, when the ome-ga-3:omega-6 ratio is distorted, having relatively too many omega-6 fatty acids can be harmful, with studies now linking these fats with inflammation, diabetes, heart disease and even cancer.

For a good health status, the omega-6:omega-3 ratio in one’s diet should ideally be 2:1 — and certainly no more than 4:1, to prevent such harmful effects. Recent studies have shown that the typical modern diet, rich in processed foods, can have a ratio of 10:1 or above, demonstrated by the increasingly poor health level of people consuming a diet with too much fast food and highly processed industrial ingredients that have these levels distorted.

It’s important therefore to ensure your diet assists in keeping the correct balance, which includes eating more fresh food, limiting processed foods and avoiding cheap processed cooking oils that often contain far too many omega-6 fats.

Omega-6 supplementation is usually not necessary, but for people who take omega-3 supplements, the daily intake shouldn’t exceed 3 grams from capsules. These supplements should be used cautiously by those who have bleeding disorders, bruise easily or take blood thinning medications.

DID YOU KNOW?Results of studies are mixed, but there is preliminary evidence that omega-6 fatty acids can be useful in rheumatoid arthritis, allergies, eczema and osteoporosis.

+heAlTh

8 PLUS ApR-MAy 2015

Eating a healthy breakfast meal that provides protein, good fats and complex carbs can be the best way to start your day, keeping you from being tempted to have unhealthy morning snacks. Following on from our recipes last month, here are 3 more hearty morning meals to keep you energized until lunch.

1 OATS WITH BANANAS AND BERRIES

A hearty meal of baked oats, bananas and blueber-ries can be all you need to get your morning dose of protein and natural sugar goodness. This recipe takes a bit of time to make, but it’s worth it!

INGREDIENTS:- 2 medium bananas, sliced into ½ pieces- 1 ½ cup blueberries- 1 cup uncooked quick oats (wholegrain

are best)- ¼ cup honey (or agave)- ½ teaspoon baking powder- ¼ cup chopped walnuts (or pecan nuts)- ¾ teaspoon cinnamon

- 1 pinch of salt- 1 cup milk (low fat if required)- 1 egg- 1 teaspoon vanilla extract

Preparation: Preheat the oven at 190°C (375°F). Use a large lightly oiled ceramic baking dish (coconut oil is best). Place the banana slices into a single layer on the bottom of the dish. Sprinkle half of the blueberries and ¼ teaspoon cinnamon over the bananas. Add 1 tablespoon of honey and cover with foil. Bake for 15 minutes.

Meanwhile, in a medium bowl, mix the oats, 1/8 cup wal-nuts, baking powder, salt and remaining cinnamon. In a separate bowl, whisk together the remaining honey, milk, egg and vanilla extract. Remove the dish from the oven and pour the oats mixture over the bananas. Sprinkle the remaining blueberries and walnuts over the top. Bake the oatmeal for 30 minutes or until the top is golden brown. Serve warm and fresh from the oven.

MORE RECIPES FOR AN ENERGY-

BOOSTING BREAKFAST

TASTy AND NOURISHING RECIPES FOR PRODUCTIVE MORNINGS

+heAlTh


2 LEFTOVER ROLLS

A quick and tasty recipe for breakfast, these leftover rolls can be prepared with pretty much anything you have in the fridge, as long as it’s healthy. Adjust the recipe to suit your taste but try not to add too many ingredients, as calories can still add up!

INGREDIENTS (SUGGESTED):- 1 medium onion, sliced- 1 garlic clove, sliced- 1 chicken breast, sliced into thin

strips- ½ teaspoon lemon pepper seasoning

(optional)- ½ teaspoon dried oregano leaves- ¼ teaspoon ground allspice- 4 whole wheat pita pocket breads- 1 cup Greek yogurt- 1 tomato, sliced- ½ cup chopped cucumber- 1 medium red pepper, sliced into thin

strips

Preparation: In a pan, mix the onion, garlic, chicken strips, lemon pepper, oregano and allspice. Mix to coat the chicken with the seasoning. Cover and slow cook with a little water on a low heat for 15 minutes, until the chicken is thoroughly cooked. Remove the chicken from the pan and add salt and pepper to taste. To serve, stir the yogurt into the mixture left in the pan. Spoon the chicken onto the pita breads, add the mixture over the chicken and top it with the cucumber, tomato and pepper. Serve immediately.

+heAlTh


3 TOAST WITH

CREAM CHEESE, SALMON AND TOMATOESThis breakfast idea is a great way to start your day fresh and healthy and it takes just 10 minutes to prepare.

INGREDIENTS:- 4 slices of wholemeal

bread, toasted (or 8 small slices)

- 150g of soft cream cheese (low-fat is better)

- 1 tablespoon capers, chopped

- 1 tablespoon red onion, chopped

- 1 teaspoon fresh thyme, chopped

- 75g of smoked salmon- Salt and pepper to

taste

Preparation: Mix together the soft cream cheese, capers, onion and thyme. Add salt and pepper to taste. Spread the cream on the toasted bread and top with the smoked salmon.

A study carried by the University of Missouri in 2014 shows that people who eat a protein-rich breakfast experience a reduced craving for sugar and sweets later on during the day. The research also found that a high protein breakfast regulates the production of dopamine, a chemical in the brain that con-trols food cravings.

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ApR-MAy 2015 PLUS 15

MACHINE LEG EXTENSIONSThe leg extension machine is designed to strengthen the quadriceps muscles, but the risks involved makes it a controversial gym exercise. The machine certainly works out the quads, but it puts excessive pressure on the knees, increasing the chance of cartilage injury. Moreover, it doesn’t sim-ulate real-life movements, as it’s very unlikely you have to use this movement in your daily activities.

Instead of machine leg extensions, try per-forming free-standing free weights squats. These exercises are far better because they help main-tain your balance and flexibility, tone the muscles, increase cardiovascular conditioning and boost your metabolism.

THE MOST OVERRATED EXERCISES FOR MEN

5 STRENGTH EXERCISES YOU SHOULD REPLACE TODAY

Most guys join the gym to achieve three things: a strong body, six pack abs and to look attractive for the ladies. Often lacking experience and knowledge, they try

out strength exercises that do not deliver the expected results they’re after, which can potentially lead to serious injuries.

To save you the time and trouble of performing inef-fective workouts, here is a list of the five most overrated strength exercises for men and also five more effective, healthier alternatives.

MACHINE BENCH PRESSThe chest press machine targets the pec-torals, the major muscles of the chest. It’s a popular gym apparatus for its efficiency, but much like the leg extension machine, it is also controversial because it increases the chance of a lower back injury.

Instead of performing a machine bench press, try out the barbell bench press, as this requires more strength and coordi-nation. When you work on a machine, the device supports part of the load, but when exercising with free weights, your body has to work harder to maintain its stability and to support the load.

This exercise is recommended because it has an increased range of movement. You work out your muscles as you con-tract and extend your arms. Plus, your back remains in a straight, horizontal position, which reduces the risk of injury.

Classic pushups are a great alternative to bench press, as they engage the same muscles groups as the bench press, plus the abdominal muscles, which provide the stability required to maintain your posture.

+fiTness


DID YOU KNOW?Replacing these 5 overrated strength exercises with more effective, healthier alternatives is not the only thing you need to achieve pumped muscles and a reshaped body. Proper sleep, having a workout planner and following a proper diet are equally important for strengthening your body and maintain good health.

SIT-UPSSit-up exercises, especially the ones involving a ball, are meant to strengthen your abdominal muscles. Since it doesn’t involve additional equipment, this exercise is easy to perform and it doesn’t present any risk of injury. However, sit-ups don’t burn up many calories and since losing body fat plays a major part in building lean abs, this exercise is often ignored by most athletes.

A better alternative to sit-ups is planking. The plank helps strengthening the core, shoulders and arms muscles and is a great full upper body workout. It also increases resistance to injury in the lower back and gives abs the much desired six pack look.

If you want real results and effective workouts, consider these 5 alternatives exercises in future.

MACHINE LEG PRESSA leg press machine is designed to train the quadriceps, glutes and hamstrings. However what it actually does is force the spine to flex without receiving support from the lower back muscles, increasing the possibility of injury. If you exercise with an inverted leg press machine, you also risk knee cartilage injuries.

A better alternative to machine leg presses are barbell squats. These are great for a total lower body workout, involving the major muscles groups of the buttocks, hips and thighs. You will strengthen your calves and hamstrings, tighten and lift your glutes, but also increase joint flexibility in the ankles, knees and lower back.

BACK EXTENSIONS (ROMAN CHAIR)The Roman chair is a piece of stationary exer-cise equipment, designed to work out the back and core muscles. However, using the Roman chair to strengthen your lower back can mean placing excessive stress on these muscles, through hyperextension. This increases the risk of damaging the facet joints in your spine.

Instead of Roman chair back extensions, try out the Superman exercise. It requires only a floor mat and can be performed with or without dumbbells. This workout is great because it avoids hyperextension, increases lower back flexibility and strengthens your gluteus maximus muscles (a.k.a. the glutes).

fiTness+


Tip: If your hands have

a weak grip, try warming up with a stress ball for a minute. It’ll help

you warm up your joints!

Workout Routines:

THE MATRX WORKOUT –AN INTRODUCTION TO THE TOTAL RESISTANCE EXERCISE WORKOUT

Total Resistance eXercise (TRX) is a workout system that lever-ages your own bodyweight

and gravity, providing an effective full body and core burning training regime that enhances flexibility, strength, balance, and coordination, whilst limiting the chances of injury.

It was started by Randy Hetrick, a Squadron Commander with the elite U.S Navy Seals, who noticed that long periods of inactivity, together with a lack of access to gym equipment, seriously affected his team’s health whilst on deployment. He sought to remedy their falling fitness levels by fashioning some self-made equipment, using unused parachute harnesses to make simple straps for his men to exercise with, whilst using their own body weight for resistance. After leaving the

armed forces in 2001, Hetrick mar-keted his TRX system (as he named his exercise regime) and it’s been gaining popularity ever since.

There are few health clubs and gyms that offer TRX training classes in Brunei — and James Marc Magalpo, a licensed TRX instructor from Fitness Zone, has kindly provided a guide to his MaTRX workout routines — a set of easy to follow TRX exercises, designed for both beginners and more advanced practitioners.

Equipment:For all the following workout routines, you only need the TRX Suspension Training Kit, the simple set of straps that are used as the resistance equipment in all the routines. The beauty of the kit is that

it is lightweight and portable, so you can even have one at home if you want to exercise outside of the gym.

Before starting and perform-ing any sort of exercise, always ensure SAFETY FIRST!

TRX Suspensions MUST ALWAYS be securely attached and tight-ened to an elevated platform with safety hooks.

Time Required:For beginners, it is advised to have at least resting/recovery period inter-vals of30-45 seconds while perform-ing each routine for 45- 60 seconds, to refrain from muscle numbness. For beginners, two to three rounds each workout; and for regular gym junkies, it is always best if you set yourself for the extra challenge!

1CHEST PRESS

The Chest Press TRX Workout is one of the basic routines, suitable for beginners, with the benefit of being easier than push-ups for those with knee joint problems, as the pressure will be on your upper body.

© While in a standing position, face away from the handles while your feet an a shoulder-width distance. Grab them with an overhand grip and extend your arms forward at your shoulder’s height. Your arms shall be on a slight diagonal position.

© Bend your elbows while chest is in a lower position in between your hands.

© Engage your arms and chest as you push it back to your starting position.


+fiTness

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2SIDE PLANK TAP

© Lay either on your right or left (the position with which you are more comfortable) elbow and

forearm on the floor while arm in straight direction. Place your feet on the handle.

© Extend the other arm for balance. Raise your hip off the floor, and

hold for two seconds. (for extra challenge, make it 5) then lower.

This workout will increase the width of your midriff for toned abs!

3 SQUAT AND FLy

With both hands, grab the handle straps/cradle and squat down. Both arms are in straight position. (Ensure while performing the squat

position, you are in a proper form. Correct form would be chest point-ing forward, back straight on a butt level. Just imagine you are sitting on a chair.)

© Come up, your arms on a spread position (imagine you have wings

and flying!) as you rise, targeting your shoulder.

© For that extra challenge, draw apart your arms with impact. Making it an overall body move!


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CHANCE TO WINComplimentary Night Stay at

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Workout Routine performed by:James Marc Malgapo

Written by:Shelley Ann Busque,

Photographer:Lily Bong

Before you proceed in performing any TRX Suspension Training, it’s important that you are aware of your body’s capabilities due to the exercises utilizing your own body weight. If you have any existing or recurring medical issues, always seek consultation from a registered physician before undertaking any type of strenuous exercise. Appropriate guidance from a qualified fitness instructor is also recommended to ensure you train correctly and safely.

LIVE FIT, LOVE LIFE!

4 SPIDERMAN PUSH UPS

This TRX Routine is advanced. It is highly advised that if you are a beginner, perform and become familiarized with other lighter TRX exercises first. But challenge yourself! Focus is the key.

Start off in a plank pose while plac-ing both feet on the handle straps and in a push up position.

© Bring your right knee to your right elbow; hold it for 2–3 seconds.

© Place it back in its original position and come back up, this time using your LEFT leg on your LEFT elbow.

© Repeat it for two to three rounds with 60 seconds per round and 30 seconds resting period.

© Because this workout is a bit advanced, as we always advise, do not stress yourself too much! Listen to your body’s capability.

5PENDULUM SWING

© Place your feet in the handle straps/cradles on a plank position while facing away from the TRX suspension. Ensure that all

throughout the movement, both feet are together.

© Now, engage your obliques and swing your legs, going to your left side while your knees are bended toward your left elbow.

© Swing your legs returning to plank position this time, over to the right elbow. Try doing it in a smooth flow. (Imagine your legs are jellies!)

© Back to plank position.


+fiTness

BA DC

FEDCBA


MEETKEVIN LO–BRUNEI’S

VERY OWN LAWYER TURNED ACTING

STAR

+life insPiReD

MEETKEVIN LO–BRUNEI’S

VERY OWN LAWYER TURNED ACTING

STAR

As the saying goes, nothing worthwhile ever comes easily. In this issue, where we show-case passionate individuals who have worked hard to make their dreams a reality, I am delighted to speak to my dear friend and fellow World Championship of Performing

Arts (WCOPA) acting alumni, Kevin Lo, about his passion that is acting, what he has been up to, and his plans for the near future.

FELLOW WCOPA STAR JOANNA KWAN FINDS OUT ABOUT HOW HE STARTED AND HIS DREAMS FOR THE FUTURE

life insPiReD+


Joanna: Not many people know this, but you trained as a lawyer, and are in fact, still a practicing lawyer.

Kevin: Yes, after my completing my “O” levels at St George’s School, I couldn’t wait to explore the world outside of Brunei. I went on to do my “A” Levels at Inti College Subang Jaya in Kuala Lumpur, after which I read Law at Northumbria University in the UK, gaining a bachelor’s degree in law. Then I continued my barrister’s train-ing under the care of The Honourable Society of Middle Temple in London. I was called to the UK Bar in 2007 and then the Brunei Bar in 2009.

J: How did you catch the acting bug?

K: At college, where there was a drama club called the College Players. I joined because of a pretty girl who was recruiting members for the club. We were freshmen, so pretty girls pretty much sold it for us!

J: It’s a good thing you stuck around long enough to enjoy it, too! Tell us about your first acting gig.

K: Well, for my very first perfor-mance under College Players, I

wrote, directed, and acted in a comedy play entitled Julia, about

a pretty girl in the library and three college freshmen competing

for her affections. It was so much fun and laughter that I was instantly hooked on acting on stage.

J: Sounds like it was loosely based on a true story there (laughs). So, how do you make it work for you now — main-taining a healthy balance between your law practice and acting?

K: Since becoming a lawyer I’ve always had to utilize my after-work hours to seek teachers and mentors who were willing to teach me acting. Being in Brunei, it was the closest I could get to a dramatic arts academy and those workshops and classes really allowed me to have fun a few nights every week by immersing myself in the prac-tice of all kinds of acting methods and improvisation exercises. If you really love and want to do something, you’ll always find time to do it, regardless of your schedule. You don’t make excuses for your real dreams.

J: The entertainment industry in Brunei is relatively young. How do you feel about the opportunities available

+life insPiReD


to actors and performers in Brunei, and what are the challenges you believe budding actors have to deal with?

K: A lot of locally produced work is in the Malay language, which isn’t my strongest suit. Having said that, most of my TV work in Brunei is in Malay. The first one I worked on was the horror series Pusaka Puaka commis-sioned by RTB, and I was lucky my role accommodated my inability to speak perfect Bahasa Melayu (laughs).

Apart from the lack of English main-stream work in Brunei, there is also the issue of quality versus budget. First of all, I applaud RTB for being very proactive in commissioning work to private studios. However, in my observation, private studios have a penchant for prioritizing profits over creating masterpieces. Because of that, the current industry

standards are nowhere near cutting edge. Of course as businesses they need to make money, but when most of the budget is assigned to profits, actors are often hired on a very tight budget. And when actors are only paid a certain level, then you can really only demand a certain commitment from them. So, local actors who choose only to perform locally are limited in their personal evolution of their craft. If acting and filming becomes lucrative for actors and crew in the sense that they become sustainable career paths, you will start to see competition and the overall quality will also rise.

I personally believe we need to think of how to ignite the competitive spirit between production houses in Brunei, so as to produce enter-tainment pieces that are ready for international markets to pick up. I’m

glad that Origin Films has started the ball rolling in that direction and it would be splendid for our industry when more start to follow suit.

J: I couldn’t agree more. With the increasing number of avenues avail-able to potential actors and film-mak-ers, we might just see some exciting changes in the industry. Speaking of exciting, it has been two years since your inspiring success at WCOPA, which not only helped you launch your acting career, but paved the way for many aspiring actors. So tell us, what have you been busy with since?

K: WCOPA, as glorious as it is, was never a milestone in itself, in my opinion. To me, it was an opportunity to get creative and create things with others artists and be involved in the creative process, which happens to be the most enjoyable thing for me. In the past two years, I’ve had the

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FEATURING: Kevin Lo

PHOTOGRAPHER: Jerome Wong

ARTICLE BY: Joanna Kwan

STYLED BY: Bingo Brunei

privilege of being invited to perform at numerous private and public events, where I got to work with many creative individuals. I have also been privileged to work with a few local and regional production companies for television.

J: There is surely no shortage of offers coming your way! Which has been the most memorable project so far?

K: Honestly, I have never thought about this. Now that you have asked this, the sweetest and most memorable project so far is the Baiduri Bank Chinese New Year Annual Dinner in 2014 because it gave me the opportunity to collaborate and perform with the most beautiful and amazing artist, the late Macy Yeong, who was an incredibly creative and passionate woman and a true inspiration in my life.

J: Are there any current or upcoming projects that you can tell us about? Juicy details please!

K: One of the projects that I most recently wrapped up is the historical Bruneian motion picture entitled Awang Semaun, in which I play the role of a Chinese merchant cum Kung Fu warrior who befriends the protagonist and assists in fending off the pirate invasion. I get to do some Kung Fu and kick some pirate booty!

J: That must have been quite a role to play. What do you normally do to prepare for a part?

K: I follow a very standard but fluid formula: read the story and script, understand my character, and mem-orize my lines. Most of the magic comes during the performance itself, where I get to respond in the moment based on the relationship between my character and the environment. Part of the preparation is not to think, but to react — based on the character I play. This is also where acting is most fun because you never really know what will happen internally and emotionally within you, once you stop thinking and start reacting in the moment.

J: To date, which has been your favorite character to play?

K: (Laughs) It would have to be the audaciously bold Professor Higgins from Pygmalion, also known as My Fair Lady. It’s great to have the license to be blunt and honest to a fault for a while.

J: Any funny or scary audition experiences?

K: When I was in Los Angeles, I auditioned for two major institutions. One was for a reality show from the creators of The Voice, and the other was for a scholarship in the dramatic arts at the New York Conservatory of Dramatic Arts for Film and Television (NYCDA). The auditions were very unexpected because I never knew what they had in mind for me on their show, so I had to jump through all kinds of hoops hoping that some-thing I did might suit some part of their show. Ultimately, I impressed the panel from the NYCDA because later I was awarded multiple scholarship grants from them to study acting with them in New York. So the lesson is, going for the audition is always better than not going for the audition.

J: We all know what a great actor you are. Besides being in front of the camera or on stage, has any of the other aspects of film-making or staging a play piqued your interest?

K: I do enjoy directing as well! But, that is only if the story I am given to direct is a story that has meaning to me. The truth is that I love acting but more than that, I love to be part of the process of creating an entertain-ment piece that sends a message of hope so that when audiences watch it they relate to it. I would love to make films that help people to see their own lives through a fresh pair of eyes to inspire them to conquer their personal challenges and to become more loving and kind in all that they do, preferably in comedy and drama.

J: What are your acting plans for the next year?

K: I plan to venture out of Brunei. That’s not to say I’m abandoning the industry here. Quite the opposite, in fact. I know that if I get trained by the folks in New York and in Hollywood and gain some experience perform-ing overseas, I would ultimately be able to bring it all back to my home-land and benefit the local industry in future collaborations.

J: Any words of wisdom to fellow actors, and those who may wish to carve out a career for them in acting?

K: Be an actor because you want to act. Be an actor because you enjoy the process of acting and creating wonderful art. Don’t be an actor because you want others to award you with recognition or glory because that will ultimately take away your creative bliss and turn it into a drag or a chore. Keep on finding or creating opportunities for yourself and other like-minded people to perform on whatever platform you prefer — theatre, YouTube, or other less conventional ones. If you keep on doing that, sooner or later you will become the industry itself.

J: Wise words. All the best, Kevin! We look forward to seeing you on the big screen!

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Meet the men of this year’s World Championship of Performing Arts (WCOPA) Team Brunei Darussalam


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Follow @officialwcopabrunei on Instagram for more details.

These four talented gentlemen will be rep-resenting the country at

the prestigious event in Long Beach, California, United States, in July. This is the third time Brunei will be represented at the championship event, which is the only Olympics-style competition where performing artists from all around the world gather to compete for gold.

So far, Brunei’s track record at the Championship has been remarkable to say the least, with last year’s team of nine bagging an impressive 38 medals. This year’s team of twelve is the biggest and best yet, a testament to the fact that there is no lack of world−class performers here. We are truly excited for these four, each supremely talented in their own field and category, as they prepare to make Brunei proud.

Want to support your favourite delegate? Watch out for our “Sponsor a Delegate” campaign in Instagram, which we will be launching soon to allow you to support the delegate of your choice as well as to get your-self a limited edition WCOPA Team Brunei 2015 polo T-shirt and jersey. Each sponsored amount will go directly to your chosen delegate.

Here’s how: 1. Choose the delegate you would like to spon-sor. 2. Choose the sponsorship amount of your choice. 3. Meet and collect your merchandise from your sponsored delegate.

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For myself, I just want to keep challenging and pushing myself to become a better artist, choreographer, events organizer, and overall a stronger businessperson

FEATURING: Mardi Hedus



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MARDIHEDUS —DELEGATE FOR DANCE SOLO (SENIOR) CATEGORY

This prolific dancer has helped develop the passion for dance in the country

and is one of the pioneers as well as leading figures in this field in Brunei Darussalam. Together with his wife, Mardi started Relentless Entertainment in 2008, a dance group that quickly transformed into an entertainment, events, and talent management company. Since then, Mardi has been hard at work introducing, training, and nurturing dance and the arts among the youth of Brunei Darussalam. Most recently, Mardi co-produced and co-directed the Poppins the Musical to great success, which was also a platform for Relentless dancers to showcase their own dance abilities and further promote dance to young people. He believes that everyone is an artist and the arts has the power to bring out the best in everyone; and, at the same time, the ability to push us beyond our physical, emotional, and mental limits and encourage us to think creatively outside the box.

Some of Mardi’s many accolades includes the following: Miri Open Dance Competition, 2012 (Champions), Borneo Dance Competition, 2013 (1st Runner-up), Brunei Creative Modern Dance Competition 2013 (1st Runner-up), Danz Collective Choreographers Competition, Singapore, 2014 (Finalist).

As the Head of Relentless Entertainment, what is your dream for the company and yourself?

For Relentless, the dream is to have the company be a successful and trusted brand, not just in Brunei but around the world. We are also hoping to expand our Relentless

Events Company. Alongside this, we will continue to train and expose more local Bruneian talent to the Brunei market and, hopefully in the near future, we will be able to take them to the international platform.

For myself, I just want to keep challenging and pushing myself to become a better artist, choreogra-pher, events organizer, and overall a stronger businessperson. I would also like to focus more on my fitness, compete more and travel.

How long have you been in the dancing industry? Is it true that dancing is an ever-changing art?

I started dancing in the UK around 13 years ago and have been in the indus-try for around 12 years. I got my first big break when I got asked to teach at Pineapple Performing Arts School (PPAS), not too long after that I got a permanent teaching slot at Pineapple Studios. This opened doors for me and, before I knew it, I got the opportunity to dance for artists, do commercials, and teach around UK and in other countries as well. I studied performing arts in the UK, and before I pursued dancing professionally, I was also involved in acting and singing, too.

Yes, dancing is an ever−changing art; but like the fashion industry, I see some dance styles that were popular 20, 30+ years ago coming back. I also think that although some dance styles evolve and change, there are always certain foundations that every dancer should learn and train in to become better at his or her style. Knowledge is everything and it can really take you from being good at something to being great at it.

It is truly inspiring to see your passion in dance reflected in the work you

have done for dance here. What are you going to perform during WCOPA?

My passion had always been there and I hope that it will never fade. The only difference is that for the past 8 years I have focused a lot of my time and energy on my students, encouraging them to push themselves and be the best they can in order to bring up the level of dance and perform-ing arts in Brunei.

WCOPA is an opportunity for me to challenge myself even further and hopefully I will be able to set an example to others of what can be achieved if you put your mind to it. I won’t be able share what I will be doing at WCOPA yet, but I promise it will be interesting, fun, and entertaining.

In 10 words, what is dancing to you?

Dancing is like breathing; it is part of who I am.

Competitive dancing is a workout. Do you agree?

Dancing is one of the best full-body workouts around. When you train for competition or if you are working in the industry, you need to stay focused and on top of your game. That involves training for several hours at least 5 to 6 days a week and maintaining a healthy diet and lifestyle.

Although I have a sneaky snack here and there, I am trying my best to stick to a healthy diet. Dancers are athletes, too; we must have strong stamina, be flexible and have a strong core. In saying that, we are constantly putting your body under pressure so looking after ourselves and our body is a must.

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It was only after a horrible work presentation experience that I was determined to fix it

FEATURING: Zainal Bostaman



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ZAINAL BOSTAMAN —DELEGATE FOR ACTING (SENIOR) CATEGORY

Zainal first got into acting in 2010, taking up a comedy role in a local pantomime show.

Since then, he has taken part in vari-ous stage and screen productions. An engineer by training, Zainal received his mechanical engineer degree from the University of Manchester in United Kingdom and has since come back to Brunei to work in the oil and gas industry. Zainal is an avid member of Toastmaster International and has won numerous speech contests and awards and has held senior leadership roles in the Bru-neian Toastmaster community. Zainal is also passionate in developing the stand−up comedy scene in Brunei — training and developing comics and holding comedy shows on a monthly basis. He believes that not only can stand−up comedy provide an avenue to entertain, but also as a creative endeavour for those wanting to express and connect with others.

How does Toastmasters come into play with your acting career?

Before Toastmasters, I was petrified of standing in front of a group of people. I fainted in front of a school assembly once because I was told to recite my contest winning essay during my primary years. Since then, I developed a fear of being on stage — even standing in front of my own friends scared me. It was only after a horrible work presentation experience that I was determined to fix it. That’s when I found Toastmaster — and since joining, I’ve fallen in love with being on stage. A year of that, I decided to try out stage acting and have been at it since.

Besides acting, what do you like to do during your free time?

I’m an avid reader of books — a habit I developed during my shy, quiet days. Three years ago, sensing that I might not have as much time reading as I used to, I took up speed reading and set myself a “One Book A Week” challenge for a full year (that’s right, 52 books!). I switched from fiction to personal development to autobiography to how-to books. At times I’d be reading 4–5 books at once, each from different genres that I switch around depending on my mood.

You are known for your work in the local stand-up comedy scene, and also as the founder of BruHaha. Tell us, how did it all start?

It started last year — when I shared my personal structure and creative process on how to write a humorous speech for Toastmasters. Most of the knowl-edge was from various books, tips from seasoned stand up comedi-ans (when I was in Singapore for work), and personal experience.

A lot of people came up to me and told me that they enjoyed it — and hope to use a lot of what I shared in their own speeches. Then, we had a contest and the level of comedy was so high that I decided that it would a great time to start a stand-up comedy scene here in Brunei. So I gathered a few more Toastmasters and began running informal work-shops on a weekly basis — and once we were ready, we got together and put a few shows (two so far).

The response was overwhelmingly positive — the second show, in particular, was attended by over 100 people, even though we told people that we only had 60 seats. Since then, my team and me at BruHaHa have been running workshops for anyone who would like to give stand-up comedy a try.

The format is that of a 3-session workshop — where we teach hope-ful comics about structuring a joke, building jokes, developing set ups, delivering punchlines, finding out authentic topics, carving out your comedic voice, etc.

It’s been great so far — and I’m excited for more workshops and more shows in the near future!

How has stand-up comedy helped you in your acting?

Taking up stand-up comedy really does help me in acting, simply because I get to be on stage — working on how to deliver lines, develop timing, projecting attitude and emotions across the room, etc. It’s similar to learning how to give a speech in Toastmasters. I find the benefits apply through all three art forms because they share a lot of common things.

It is a misconception that book-worms and funny men are not athletic. Help us prove that wrong. What’s your favorite sport?

Football! I have played since primary school; but not so much recently due to an injury. But, I’m recovering fast, and hopefully I’ll be back on the field soon!

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YAZAKKAYAMIN —

DELEGATE FOR VOCAL (SENIOR) CATEGORY

Awangku Muhammad Yazakka Pengiran Haji Mohd Yamin, preferably known as Yazakka,

has the ability to sweep you off your feet with his soothing, mellow voice. Dreaming of becoming an indie-pop/folk singer and sing for a crowd, he started polishing his talent in the shower and to his cats. As he slowly learnt about the world of entertain-ment, he serenaded crowds at small shows and gigs, high school, college, and now at university. He anticipates that his WCOPA journey will be a major stepping stone not just for himself, but also for Brunei, the country full of undiscovered gems. His passion toward singing is one thing, but his dedication and commitment to the community is another. As a medical student, he is exposed to different kinds of opportunities, and from them he has cultivated a sense of determi-nation; the determination to be, to do and to create “better.”

It’s really amazing the things people do for what they love. As a medical student, you must have a schedule packed with work and studies. How do you find time to sing and prepare for WCOPA?

(Laughs) I’ll take that as a compli-ment. Singing and being a doctor are so different; they are at opposite ends of the spectrum and require a

really huge commitment to succeed, so good time management is crucial. Luckily for me, I have a good “switch” — turn the “being-a-doctor” switch off when it’s time for singing, and vice versa. But it’s true, the pur-suit of something admirable comes with a huge price and you just have to be willing to pay it.

Have you ever tried singing to a patient to calm him or her?

That’s a great idea! You know, some voices may soothe one’s soul. (Laughs) To be honest, I’ve never sung to a patient before, and I’d love to do that in the future. Although, I did sing to my little cousins to put them to bed on several occasions. That is one of the perks of being a singer.

When did you start developing the passion for singing?

Hmm, as a kid growing up, I just loved to sing. I guess it’s just part of my nature, and that’s how I became the person that I am today (with the help of my musical influences, of course). My first performance was when I was just a freshie at high school, and since then I have been performing in small gigs here and there.

If you had to choose between medicine and singing, which would

you choose? Say, if someone offers you a record deal and taking it up means you have to put a hold on your studies, would you go for it?

A lot of people I came across often asked the same thing, and me, too. I’ve always wondered the same, to be honest. What would I do when it’s time to decide? I want to sound neutral here. Realistically, I need to do something that is promising, that I can make a good living out of, something long-term and stable. But, for sure, I wouldn’t give up on singing, maybe just a break when the time comes? (Laughs) Why can’t I do both? A singing doctor sounds like a good career. Sing when I can, work when I can.

So, we know you are academically excellent and musically talented. I am beginning to wonder if there is anything you cannot do. Any chance you are a sporty person, too?

I am an adrenaline junkie. If I get the opportunity, I’d love to do some extreme sports. Skydiving and bungee jumping are some things to do on my bucket list. Until I get the chance, I love jogging and hiking on my own. It’s like my “me” time, with my music. In fact, I did my first mountain climb last August, scaling Mt Kinabalu! Trust me, all the sweat, soreness and feeling like giving up, it’s all worth it when you reach the peak!

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As a kid growing up, I just loved to sing. I guess it’s just part of my nature, and that’s how I became the person that I am today

FEATURING: yazakka yamin



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Even though we come from different backgrounds, we both have the same passion, the same stories to tell, and the same reason why we love singing

FEATURING: Erwan Mugit



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ERWANMUGIT —DELEGATE FOR VOCAL WITH INSTRUMENT (DUO/GROUP) (SENIOR) CATEGORY

Since the age of 10, Erwan Mugit has been passionate about singing. His love for singing

came naturally to him as a boy grow-ing up in a musically-talented family and being constantly surrounded by music. Being blessed with a voice like his has not been easy because Erwan was bullied and taunted for his high-pitched voice. However, you cannot keep a good man down. His experiences made him more deter-mined in his music and he has never been better.

Erwan has competed both locally and internationally, beginning with St Andrew’s School Talentine Competition and, later, Malaysia’s Putra Idol University Competition. He also joined local and international conferences to improve his vocal capabilities, such as the Vocal Festival (Vox Fest) Kuala Lumpur with Juwita Suwito and Elvira Arul. Most recently, together with Michelle Tan, the other half of Ellewan, they were first run-ner-up in the Kristal FM 2014 Acoustic Competition. A dreamer who is determined to perfect his craft in songwriting, Erwan is keen on establishing the local music scene and

hopes to be an inspiration to others. He is now a final-year student in UBD, completing his degree in professional communication and media.

Tell us, how did you and Michelle Tan meet?

We met in high school. I remember seeing this girl in the corner, sad, and alone and it turned out to be Michelle! (Laughs) Just kidding. Honestly though, both of us can’t remember how we met. All Michelle remembers is that this big and loud guy with orange sunglasses and an unnaturally high-pitched voice came up to her one day, and we instantly clicked. That was 9 years ago.

Why did you choose to pursue singing as a duo with Michelle?

I didn’t have a choice! She cornered me and forced me to be her duet partner! (Laughs) Again, I’m joking. I didn’t choose her but we chose each other. It sounds cliché, but it’s true. Even though we come from different backgrounds, we both have the same passion, the same stories to tell, and the same reason why we love singing. The remainder, you can say, is history.

It sounds like the both of you have wonderful chemistry working together. Have you ever thought of going solo?

Both of us started out as solo singers. So yes, I’ve thought of going solo; but for now, The Ellewan is my priority.

Describe “The Ellewan” in one sentence.

An acoustic singer-songwriter and vocal-based harmony duo who make their unique acoustic covers as well as their own distinct mash-ups.

Besides singing, does The Ellewan do any sports to stay fit and healthy?

Actually, we haven’t done any sports together; we work out sep-arately most of the time. There was this one time, though — we were on our way to play bad-minton together but ended up having coffee instead. So yes, the kind of sports we do together mostly involve lifting spoons, coffee mugs, and microphones.

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FIND YOUR PASSIONAND CHANGE YOUR LIFE

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The average day of an average working man around the world follows roughly the same work-day pattern. It goes

something like this: You wake up between 6 and 7am, do whatever it is that you do in the bathroom, get dressed and have a quick breakfast, find all the things you need for the day and then head out to begin the working day between 8 and 9am. After going through the same mo-notonous routine, you return home around 7pm after being stuck in mind numbing traffic for too long. By this point, you are both tired and hungry. You get a quick meal, spend too little time with your family (or catching up with friends if you are single), then got to bed with barely enough time to get the recommend-ed 8 hours sleep, before repeating the cycle again the next day.

It doesn’t sound like much of a life, does it? And let’s face it — it isn’t. This dull routine is unfortu-nately the normality for millions of working men worldwide. You end up feeling that you are simply a worker bee in a beehive, with little control over your time and how you would like to spend it.

If you are blessed with children, especially young ones, then you have added responsibilities, which can mean you literally have no time to relax — with your life feeling like it’s just your work and your family, in a relentless routine that can sometimes feel overwhelming. Of course for many guys, spending that family time can be just the antidote they need to a hectic working environment, but it’s rare that the required attention of children is completely stress-free.

This is where bringing true passion towards something into your life can bring huge improve-ments. Passion is far more than just having a mere interest — it’s about truly getting deeply involved in whatever you are undertaking, so much so that it actually becomes enjoyable and no longer feels like a chore.

You can begin by your approach to your monotonous professional life — whatever profession you

are in, from a construction worker to a accountant, learning to be passionate about your work will literally change your life! You will have a more positive attitude when going to work; you’ll feel optimistic and take pride in your work. This will not only bring benefits to your mental and physical wellbeing, but your positive attitude will be noticed by your co-workers and your working relationships will improve — it becomes a virtuous circle. The majority of successful people in all walks of business have a real passion for what they do, regardless of their actual job.

Having this passion works wonders, but it may not be what you require to fully unwind — that’s where the concept of taking out some “Me time” comes in to play. It is simply taking some time out of your day (or week, if you’re that busy!) to do something that you truly enjoy doing. It does not have to take up a lot of time. On the contrary, it could be something that takes mere minutes. It doesn’t necessarily have to be a relaxing pursuit in itself; it’s the taking part and commitment to the activity that brings a feeling of wellbeing.

Finding something that you enjoy doing can honestly feel like a daunting task for someone in their late 20’s, 30’s, or even 40’s. Usually the reason for this difficulty is the hectic daily schedule meaning you can’t find the time, but it’s import-ant to take the first step and stop for a moment to think about what you would truly like to do. For some this can be taking up golf, painting, photography classes, learning a new skill, learning to play a musical instrument, reading a good book or joining a gym — whatever it is, it has to be something that you enjoy doing and most importantly, can regularly schedule into your rou-tine. If you are at a loss about what to do, think about what intrigues you — from intrigue comes interest and from that interest you can find the passion.

So if you’re stuck in a boring routine already — stop now and take 5 minutes to think about how you can bring passion to what you do and improve your life!

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There are countless skills you are required to have as a modern man, but only a handful of

them are essential. Picking up the perfect sports watch or driving a con-vertible might make you feel more masculine, but at the end of the day these are just trends and trends come and go. Real manly skills are timeless and the sooner you develop them in life, the sooner you’ll reap the social and professional benefits.

1TIME MANAGEMENT

Time is a fundamental valuable in today’s society. As a man, it is vital to know how to structure your time and where to draw the line between important and unimportant tasks. Know when to schedule a meeting

and which events can be post-poned, but also learn to get there on time and always avoid being late.

The best way to start managing your time effectively is to have a to-do list. Write down both the things you have to do and the ones you want to do, and then keep track of how many of these tasks you complete. Focus on the important ones first, to get them out of the way and increase your confidence.

2 CONFIDENCE“Always keep your head,

heels, and standards high,” says a modern adage. Even if men are no longer wearing heels, the rest of this saying still applies to them. Self-trust and self-confidence are the skills that make the difference between men and boys.

There are a lot of ways to identify a confident man in any social circumstance: he speaks loud and clear, he knows his limits and is not afraid to admit them, and he stands for what he believes and doesn’t cower if people don’t agree with his personal views.

Further, a real man will rationally backup his beliefs and only change his mind when provided with better counterarguments.

Soft skills are those skills associated with a person’s “EQ” (Emotional Intelligence Quotient), and refer to personality traits, such as communication, personal habits, social interaction, leadership, and people management skills.

5 LIFE SKILLS

ALL MEN SHOULD

DEVELOPessenTiAl ChARACTeRisTiCs

of MoDeRn Men

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3PEOPLE SKILLS

A third essential life skill all men should master is knowing how to relate to people. Being a great spokesman indicates confidence, but knowing how to listen and interact with others is what separates real men from youngsters. Never inter-rupt the person who is speaking and maintain eye contact thought the entire conversation. Don’t be condescending when people ask for your advice, and instead try to be supportive and motivate the person asking for your help.

Last but not least, learn to accept criticism, especially in a work environment. This will show your employer or co-workers that you’re willing to improve and are capable of recognizing good advice.

4SELF-DISCIPLINE

Self-discipline is the ability to focus on what’s important and then over-coming distractions. Self-disciplined men act according to what they think, not to how they feel. This often means sacrificing comfort and time, but the results are always rewarding.

You can practice self-discipline by waking up to a morning alarm without hitting the snooze button, keeping a budget, giving up on bad habits and needless spend-ing, as well as by creating healthy habits such as daily workouts or maintaining a healthy eating regimen.

5SET GOALS

The fifth essential life skill all men should develop is the ability to set goals. Real men are achievers. They know what they want and they work tirelessly to champion their desires. Think about it as a lifelong resolutions list and then start taking steps toward completing these personal quests. Surrounding yourself with

like-minded people and talking to your loved ones about your goals is a great way to stay on track and avoid burnout.

It’s easy to fall for the alpha-male stereotype worshipped by modern pop culture. It is much harder, but far more rewarding, to work at mastering these essential life skills every men should develop. Learn to manage your time, how to communicate with people and be self-disciplined, how to set goals, and, above all, how to be confident. Given enough time, these skills will become character traits that will make you a man on whom people can rely.

DID YOU KNOW?One of the most underrated life skills one can develop is adaptability, which is regarded as an important asset in both personal and professional relationships. To succeed at your work place, you need more than knowledge and problem-solving abilities. Adaptability, communication, and teamwork skills are equally important, regardless of your role in the company.

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Remember that first time you took a shave? You probably indulged in the glory of

reaching your manhood at that point. Fast forward a few years, and shaving is the last thing that you want on your daily routine. For a task that is so simple and straightforward, it’s strange how men are reluctant to put the razor into action.

It is perhaps because the monotony of shaving has caused you to resort to shortcuts that ultimately deprive you of the joy of a smooth shave. Shaving your beard and moustache should be as enjoyable as scrubbing your hair with a refreshing scented shampoo. Instead, you probably rush through the entire shaving ordeal and leave your face scarred with cuts and patches of hair in the hard to reach places. The end result is you end up making yourself look like a messy fool.

The biggest mistake that men make when it comes to shaving is the use of cheap and blunt razors. Needless to say, these do more harm than good. If you don’t want razor bumps and an irritated skin, then spend an extra few bucks on a better quality razor and shaving gel. Paying a little extra for a much improved shaving experience is indeed worth it.

If you want your skin to be healthy and your daily shaving to be ultra smooth, then follow these 5 simple steps.

1 KEEP yOUR FACE MOISTURIZED

A simple, yet highly detrimental mis-take that men commit when shaving is drying the face with the towel. The moment you wipe the moisture off your face, you make it more prone to razor cuts, bruises and bumps. Speaking in purely scientific terms, the dryness increases the friction between the razor and the skin, and thus leads to more frequent accidental injuries. Even if you don’t suffer from a cut, the scratches left on your cheeks, chin, or neck by the razor blade can deteriorate the health of your skin. So, the next time you step out from a hot shower, use the towel to wipe your entire body except the face. Leave it wet before applying the shaving gel. The wetter the face, the more lubricated it will be.

2BE GENEROUS WITH THE GEL

A thin layer of an expensive gel every time you shave will not improve the quality of your shaving. If anything, it will increase the risk of scratches, cuts, and razor bumps. Shaving gels aren’t the most expensive products in the world, and there is no reason why you should be stingy

when buying them. With that being said, if your budget still does not allow you to opt for the expensive products, then buy the ones that are in the mid-price range. The idea is to make sure that you apply an ample amount of shaving gel every time. Build up a thick layer on your face and keep adding as much gel as needed. The more gel there is on your face, the smoother and safer your shave will be. Rub the gel for a considerable amount of time till it is evenly spread across your face. There is no need to rush when applying the gel. Spending enough time in this step will help you to save time later on when using the razor.

3STAy CLEAN

A proper shave is not only about being smooth and effortless. Hygiene is an equally import-ant part of your daily shave. Keeping the hands and the face clean before a shave is

HOW TOGET A CLEAN

SHAVEIN 5 EASY STEPS

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absolutely imperative. Did you know that the blade of your razor scrapes off the thinnest layer of your skin along with the stubble when shaving? This puts your skin in a delicate situation. If your dirty hands come into contact with your face, then chances are that the freshly scraped skin may

become infected with the bacteria in your hands. This can

lead to skin irritation, and you may end up having an even tougher, and quite possibly painful, time when shaving. Therefore, you ought not to forget thoroughly to wash your hands and face before each shave.

4LEAVE THE TRICK SPOTS

FOR LASTThe most difficult part of shaving

is placing the blade of your razor in the hard to reach spots. These

would include the skin beneath your chin and the one just under your

ear. The task becomes more difficult if you have a healthy beard growth and

those tricky spots contain thick patches of beard. To simplify the job, you need to

first clear the space in your face that is easy to shave such as your cheeks and chin. Once

you have covered that, you can then lean in closer to the mirror and concentrate exclu-

sively on the parts that escape your attention. Don’t push the razor too hard in these spots.

Deal with these troublesome spots with light, gentle, and meticulous strokes. The last thing you

want is someone pointing out that out of place patch of stubble on your face.

5USE POST-SHAVEGELS

The regular aftershave that you have seen your father and grand-father use isn’t the best option for a post-shave treatment anymore.

Sure, the aftershave works as a fine disinfectant, but it leaves your face red, and not to mention it stings awfully. The most effective and least-painful

post-shaving product that you can use is the post-shave shower gel. These are widely available in the market today, and they work perfectly in moisturizing

and soothing your skin. You no longer have to act tough and resist the burn of the aftershave on a daily basis.

Following these 5 steps will ensure that you fall in love with the act of shaving. Once again, a high-quality razor and shaving gel will

help you attain the best results as opposed to the cheap mediocre ones. As a modern day man, you have to

stay sharp and look fresh all day, every day. Miss a beat, and you’ll end up being labelled as a

homeless junkie.

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