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7 March 2016

First experience at Fitness First

During my last trip to Kuala Lumpur, I visited Fitness First in 1 Mont Kiara to do my BioScore which is a bespoke health and fitness assessment by Fitness First which determines your biological or ‘fitness age,’ compared to your real age.

Unlike other health fitness assessments, BioScore doesn’t look at bodyweight or body fat percentage, but instead, focuses on other key metrics. The assessment is conducted by a trained specialist, and comprises a series of health and fitness tests, and a comprehensive lifestyle questionnaire, in order to obtain a more holistic picture of a person’s health:

Health test: This element of the test looks at the status of key vital statistics including height to waist ratio, lung function and blood pressure.

Getting my blood pressure reading

Testing my lung function. Basically I had to blow as hard as I could into the little device.

Fitness test: This element includes a series of short and simple exercises to assess aerobic fitness, power, strength, flexibility, agility and core endurance. Exercises include a TRX row, standing jumps, core endurance drills, hexagonal agility, and a 500m row.

The exercises may look simple but they were definitely not easy! This was one of the core endurance drills where I had to lift the 6kg weight a number of times.

The Fitness First trainer, Laban was there to instruct and assist me and also take down my scores. He was very professional and friendly – he showed and guided me throughout the entire exercise.

Planking – seemingly easy but in reality requires a lot of dexterity and focus. Especially in core area.

The standing jumps were quite fun! I had to jump in and out of all six sides of the hexagon without my feet landing on the line.

Next was the “long jump” which reminded me of my school days. No run up to the jump though and you just try to jump as far as you can from the starting spot.

This TRX exercise looked easy but actually required a lot of upper body strength as I was pretty much pulling up my own body weight!

The 500-meter row required a lot of strength and stamina! I had to row as fast as I could to reach the distance of 500 meters in as little time as possible. I think I did quite well, managed to finish it in less than 3 minutes!
Lifestyle test: This element goes beyond the physical with a questionnaire that looks at lifestyle choices in and out of the gym, such as nutrition, stress levels, sleep and drinking habits to build a bigger picture of one’s health.

Laban, who took me through the BioScore explaining to me on how to fill up the questionnaire
My result – not that good but also not as bad as I expected. Now I know what sections actually affected my scores such as my lifestyle. Now I must find better ways to get enough sleep as that also plays a major part in my BioScore.

Once the assessment has taken place, results from all three tests will be analysed to determine one’s BioScore – a number which will either be higher or lower than one’s actual age.

A person’s BioScore is the difference between the biological age and actual age, and this will be either a plus (+) or a minus (-) score displayed in years. For example, a person whose actual age is 33 years old, but whose assessment scores result in him or her being 30 years old will have a BioScore of -3. A BIG thanks to Laban for taking the time to guide me through the BioScore assesment.

With everything going mobile these day, Fitness First also launched their CustomFit app which is available for FREE on both iOS and Android platforms.

The CustomFit app is a unique digital training system that has been designed by Fitness First’s very own experts around the Theory of Intrinsic Motivation, to help users to develop their intrinsic motivation to get fit. The Theory of Intrinsic motivation refers to behaviour that is driven by internal rewards. For example, the motivation to engage in a behaviour such as regular exercise arises from within the individual because it is intrinsically rewarding and will lead to a healthier lifestyle.

The app features a library of over 800 exercises (with video content) and a Fitness LogicTM system, which will get to know users’ preferences and deliver a set of inspiring personalised workouts to their phones. Through CustomFit, users will be able to track, analyse and share their progress, while comparing their Personal Bests with other likeminded people via leaderboards – anytime, anywhere. It will also be able to collect data such as steps, weight and height from any devices that push data to Apple Health and Google Health, and collect its own data such as workout frequency and length, as well as calories burned, which users can use to fine tune their fitness programmes.

The ’10-Week Get Fit Programme’ which is available on Fitness First’s CustomFit App that has been designed to take you on a fitness journey so you can have a taste of what the Fit for Fashion Season 2 contestants will experience over the course of the 10 episode season. It was created by Fitness First with input from Mitch Chilson, trainer and judge on Fit for Fashion, and a panel of experts recruited by Fitness First. There’s also a nutrition component which you can access through the Fit for Fashion website too.

Both BioScore and CustomFit were launched in conjunction with Fit For Fashion season two, of which Fitness First is title sponsor and provides the expertise for the fitness pillar.

The new season of Fit for Fashion (F4F) is currently airing on Star World at 8.00pm on Thursdays (currently completed episode 7), and is an inspirational, first-of-its-kind reality TV show which aims to motivate its viewers to start their own transformational journeys, with even tougher challenges and more drama between the contestants.

This is the first-ever reality TV shows that brings together the world fitness and fashion. The 10-episode series follows the journey of 14 individuals from different countries and age groups seeking to transform their lives. Over the course of 10 weeks, the 14 individuals will seek to redefine their bodies, self-image and self-confidence with the help of fashion experts; Louise Roe and Todd Anthony Tyler, and trainers; Mitch Chilson and Christine Bullock.

The panel of judges.

Throughout the course of the show, contestants will be facing a number of fashion challenges. The contestants will be expected to flaunt their newly transformed bodies and self-confidence, in some of the trendiest high street fashion labels available on
The 14 Contestants for Season 2 include:
  • Lookpong Punyabhuti, Thailand (eliminated)
  • Jess Punch, Singapore
  • Vicki Wheeler, Australia (eliminated)
  • Kyle Ramirez, Philippines
  • Freska ‘Cika’ Darnadi, Indonesia (eliminated)
  • Jackie Zapata, USA & Philippines
  • Michael Gelonesi, Australia (eliminated)
  • Anthony D. Walker, aka Anthony Dupree, USA (eliminated)
  • Katherine Patrick, Australia (eliminated)
  • Vladimir Musson, Russia & Australia
  • Sam Gaskin, Australia
  • Deena Marzuki, Malaysia (eliminated)
  • Marlon Dance-Hooi, Malaysia, Singapore & Australia
  • Attila CK, Malaysia & Hungary (eliminated)
In conjunction with Fit for Fashion season two, Fitness First Malaysia is also activating their own competition called the 10-Week Challenge which will see 24 contestants and 12 personal trainers in total (two contestants and a trainer from each Fitness First gym) competing for star prizes from Fitness First and partners including ZALORA Malaysia, Purely B, Clinique, Uber, Goodday, Happy Fresh, Signature Snacks and Mongoose Publishing’s Men’s Health and Women’s Health.

So don’t let excuses get in the way of a healthy lifestyle. For a dose of inspiration, watch the contestants transform their lives on

For more info on Fitness First, head over to You can also get your hands a on a FREE trial pass!

Click the links below to get your hands on the CustomFit app for FREE:


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