Fitness Entrepreneurs Pod #1: Conditioning + Spartan Training Tips

Boy! This was an exciting podcast.  Moustafo and Hakeem, two podcasters (in their own right) and fitness entrepreneurs who live in Malaysia, joined me this morning to talk about conditioning and Spartan training.  I’m amazed how much knowledge these young individuals have in the health spectrum of everything.  Because this will be a 2-3 weekly type of podcast, I do want you guys to send your questions in.  The next podcast will be on Crossfit, so anything crossfit related would be great!

Get in touch with Fitness entrepreneurs

– The art of conditioning and Spartan training.


Hakeem Khan


Moustafa Sano


Things we discussed:

  • Introduction given by the host and his guests.
  • The differences between cardio and conditioning.
  • How the guests condition their bodies?
  • The length of their training.
  • Building of death leaps and squad.
  • Understand what your goals for training are.
  • Talking about trying marathon.
  • Moustafo shared his Rugby story.
  • Sharing about unfortunate accidents and injuries.
  • What are the basics of conditioning training?
  • Sharing about running and marathon.
  • Final thoughts by the guests.


Thank you for listening!


Thank you so much for joining me for this podcast. Please do write down some feedbacks and comments. Please do share this podcast to your social media.





Stephen Covey: Work Centered – The Story of My Student

When I met her at the base of the elevator, her energy was off.  I’ve seen this wonderfully, stern-faced doctor a plenty of times.  She’s kin to me….like a sister.  However, I just felt like there was a ball of negative energy around her that I couldn’t quite understand.  So, I asked her, “what’s on your mind?”

“Nothing,” she replied.

As the lesson went on and I tried asking her about different stories: funny, scary, adventurous, inspirational…..she was at a loss of words.

I asked, “have you been living?” — jokingly.

“No, I have a sad life,” she retorted.

The opening up came in and that’s when I realized something was up.  I went through the wheel of life exercise with her and her categories were suffering.

Personal Development – 0

Career – 4

Fun & Hobbies – 4

Friends – 8 (although the friends she’s around kind of live the same dismal lifestyle)

Health – 4



“Look what’s happening.  You’re now aware though.  A lot of people don’t develop this type awareness and go through life seemingly discontent which ultimately breeds depression.  Best part about this session is you’re not aware of what’s happening.”

“What am I supposed to do, AJ (nickname is AJ in Thailand because they can’t pronounce Arsenio)?”

I pulled out my little Jack Canfield book that has an exercise to “find your purpose.”

I went down a series of questions.  “What brings you joy? What’s your defining moment?”…..and so many others.  She didn’t know.

See, schools (especially those “academic” schools) don’t knock on the core genius of young individuals…so then they grow up being “work centered” and end up being miserable.  A study showed these results of American doctors.


The study polled more than 15,000 doctors in 29 specialties. In the survey, 42% of physicians reported burnout. Physicians in critical care, neurology, and family medicine had the highest rates of burnout. The specialties with the lowest rates were plastic surgery, dermatology, and pathology. The specialists with the lowest rates were also more likely to seek professional help for their mental health.

Fourteen percent of physicians reported being both burned out and depressed. The specialties with the highest rates of co-occurring depression and burnout were:

  • Obstetrics and gynecology (20%)

  • Public health and preventive medicine (18%)

  • Urology (17%)

  • Neurology (17%)

Of course she’s a Thai doctor, but you guys get my point.

I was sitting there with my hands on my chin wondering what the hell to do next, and then suddenly I realized a very good exercise I saw in Stephen Covey’s book in regards to finding your “center.”  She read through it and she began reciting something so identical to what her present situation was — she was work centered.

Someone who puts everything into work to whereas they forget about everything else, especially life.

What did I do next as a coach?

Ok, we need to find your passion.  You’re uninspired for so many different reasons. Do this exercise in terms of answering the questions about yourself that’s been untapped forEVER.  After that, you need to figure out your true alchemy.  Sure, you have the money, but you’ve neglected every other area (as pointed out above).  So, time to read about your alchemy (Paulo Coehlo’s The Alchemist).  After that, read the ensuing 10 pages of Stephen Covey’s book to completely unlock what’s happening in your life (I almost know the chapters verbatim).

What I’m expecting?

She’s going to come back with renewed passion.



Arsenio’s ESL Podcast: Season 2 – Episode 52 – Vocabulary Skill – Ex – Words

Welcome back to some more vocabulary skill and I’m bringing to you today some ex- words.  So, basically words that have this notorious “ex” often include the idea of out, far from, beyond, or completely.

Example: Mt. Everest is an example of an extreme environment (far from).

Example: He’s able to configure the Rubix Cube in exactly 3 minutes and 46 seconds (completely).


Match the words with their meanings.

  1. Exhale
  2. Expand
  3. Expensive
  4. Experiment
  5. Expert
  6. Express

a. Someone who is very knowledgeable about a subject.

b. To breathe out air from your mouth.

c. To grow or get bigger.

d. Costing a lot of money.

e. A scientific test to see what the results will be.

f. To tell or show your feelings or opinions.


Make sentences with the following words: expect, experience, explain, explosion, extinct


Traveling Pod: Episode 9 – Singapore for The 6th!

Here we go! The 6th country of the year.  Boy, what the hell is going on.  To be honest, I’m in a transition phase right now with work, and have been seen the dawn of the New Year.

Because this phrase has been ongoing, it requires me to leave the country often because of visa complications.  However, now that I have a reputable agency working on my visa and documents, when I come back that following week, I’ll be getting my one year visa and I won’t have to travel for the rest of the year (I think 6 times is enough).

So, why Singapore again, Arsenio? My happy ass got excited with jumping over a pond to Hong Kong and ended up having the most FORGETTABLE trip of my life.  Hong Kong is everything I didn’t WANT it to be, from the stereotypical immigration officers, to a wack ass hotel.  Sure, I met a nice individual there, but it was still….BLAH.

Should I go to Cambodia? Terrified.

Singapore is a safe trip and allows me to go to the main airport in Bangkok, (versus the dog house called Don Meung).  The main airport is connected with transportation that goes all the way to my condominium. I like my chances.

Singapore is going to be a trip of ME! Last time I went there I saw one of my ex-students, and now that she has grown up and forgot about her teacher (happens with youngsters, lol), I’ll go there to enjoy time by MYSELF and Vlog at the amazing Marina Bay Sands, a hotel I’ve always dreamed of seeing.

Now with having the ability to get outside the hotel and the area I’m living in, this could be a much more enjoyable trip compared to the last one.

Stay tuned for a variety of vlogs, instagram videos and other things that will be making their way here! Oh, and of course, a Ramble of Positivity!

Arsenio’s ESL Podcast: Special – TOEIC – Grammar & Vocabulary Tips

Welcome to my first TOEIC podcast.  I’ve made one before, but because of the low plays I had, I decided to forgo with anymore.  However, today is the day I introduce it again and add a YouTube video to adjoin them together.


Grammar Tip


So, today I want to talk about some verbs that don’t change forms, regardless if they’re in present, past, present/past perfect, or anything else.

Cost, cut, fit, hit, put, set, shut.


They always put the teacups next to the teapot.

First they washed the teapot, then they put it on the table.

The teapot has been put on the table next to the teacups.


Vocabulary Tip

Meanings of check.

So, the word “check” has many uses.  You can use it as a noun, verb, or even a phrasal verb.


check is how we would write out money a decade ago.

bill in a restaurant.



To examine

To review (for accuracy)

To hand over baggage for transportation

To slow or stop


Phrasal Verbs

Check in

Check out

Check into



Arsenio’s ESL Task: Reported Situations

Write what the people actually said in each situation. 


  1. The lady asked the man if he was walking to the store at the moment. He said that he wasn’t but that he was going to walk there soon.

Woman: Are you walking to the store at the moment?

Man: No, I’m not, but I am going to walk there soon.


Over to you….

2. The writer asked the man if he had enjoyed her booked.  He said that he thought it was the most beautiful thing he’d ever read.


3. The reported asked the singer why she wouldn’t answer any of his questions.  She told him that she only wanted to talk about her new album and that she wasn’t going to talk about anything else.


4. The teacher asked the class whether they could write an essay for the next day, but they replied that they couldn’t because they had to study for an exam and they wouldn’t have enough time.


5. Julie wanted to know how many times I’d read my personal develop book and I told her that I’d read it three times.


Put them into active voice and post your answers on my blog on my facebook page!

Positive Mental Attitude: Season 2 – Episode 22 – Quotient Analysis – Part C

Here we go! This is the last part of the quotient analysis!  If you haven’t already done Part A or Part B, I suggest you hit the links on the left and do them before the last part.

13. Learning from defeat
(a) Does defeat cause you to stop trying?

_____ _____
(b) If you fail in a given effort, do you keep trying?

_____ _____
(c) Is temporary defeat the same as failure?

_____ _____
(d) Have you learned any lessons from defeat?

_____ _____
(e) Do you know how defeat can be converted into an asset that will lead to success?

_____ _____
14. Creative vision
(a) Do you use your imagination constructively?

_____ _____
(b) Do you make your own decisions?

_____ _____
(c) Is the man who only follows instructions always worth more than the man who also creates new ideas?”

(d) Are you inventive?

_____ _____
(e) Do you create practical ideas in connection with your work?

_____ _____
(f) When desirable, do you seek sound advice?”


15. Budgeting time and money
(a) Do you save a fixed percentage of your income?

_____ _____
(b) Do you spend money without regard to your future source of income?

_____ _____
(c) Do you get sufficient sleep each night?

_____ _____
(d) Is it your habit to employ spare time studying self-improvement books?”


16. Maintenance of sound health
(a) Do you know five essential factors of sound health?

_____ _____
(b) Do you know where sound health begins?

_____ _____
(c) Are you aware of the relation of relaxation to sound health?

_____ _____
(d) Do you know the four important factors necessary for the proper balancing of sound health?

_____ _____
(e) Do you know the meaning of “hypochondria” and “psychosomatic illness”?

_____ _____
17. Using cosmic habit force as it pertains to your personal habits
(a) Do you have habits which you feel you cannot control?

_____ _____
(b) Have you recently eliminated undesirable habits?

_____ _____
(c) Have you recently developed any new, desirable habits?”

Rating System

Here’s how to rate your answers. All the following questions should have been answered NO: 3c – 3d – 4b – 5b – 5c – 5e – 6b – 6c – 8a – 8d – 9b – 9d- 10c – 11b – 11c – 12c – 13a – 13c – 14c – 15b – 17a. All other questions should have been answered YES. Your score would have been 300 if all the questions had been answered “No” or “Yes” as shown above. This is a perfect score and very few people have ever made such a score. Now let’s see what your score was.”

Number of “Yes” answers instead of “No”:
——x 4 =——
If you answered “No” to any of the meaning questions that should have been answered “Yes,” deduct four points for each one:
Number of “No” answers instead of “Yes”:
——x 4 =——
Add the subtotals together, and subtract from 300. This will be your score.
Number of “Yes” answers instead of “No”: 3 x 4 = 12
Number of “No” answers instead of “Yes”: 2 x 4 = 8
Total Number of Wrong Answers __________ 20
Perfect Score ____________________ 300
Minus Total Number of Wrong Answers __________ 20
Your Score ____________________ 280


300 points _____ Perfect (Very Rare)
275 to 299 points _____ Good (Above Average)
200 to 274 points _____ Fair (Average)
100 to 199 points _____ Poor (Below Average)
Below 100 points _____ Unsatisfactory

You have now taken an important step to success and happiness.”




Arsenio’s ESL Podcast: Season 2 – Episode 51 – Grammar – Reported Speech – Questions

I’ve already gone over reported speech statements, but now it’s time to dive into the questions to see if you understand both sides.

Reported Speech Questions

Look at these questions and statements.  Which are direction questions and which are reported questions.

  1. He asked her was she was reading at the moment.
  2. He wanted to know if she had seen The Avengers.
  3. How often do you go to the cinema?
  4. He asked her how often she went to the cinema.
  5. Do you prefer reading personal development or horror books?
  6. What are you reading right now?
  7. He asked her whether she prefered reading personal development or horror books.
  8. Have you seen the Avengers?

Rules: We don’t use question marks in reported questions; we don’t use the auxiliary verb do in reported questions; we don’t put the verb before the subject in reported questions; we use if or whether in reported questions when there is no question word (who, what, why, etc.) in the original question.


Complete the sentences with a question word or if/whether.

  1. They asked the man ______________ his favorite writer was. He said Napoleon Hill.

Example: you cannot use whether because there aren’t two choices.  Also, you cannot use if unless the DO is in the sentence.  They asked the man if his favorite writer was Napoleon Hill.

2. Kate asked Jenny _____________ she wanted to do.

3. Paul wanted to know ____________________ I had come by bus or by car.

4. Hannah asked me ______________ I wanted a coffee and I said yes.

5. They asked me _______________ I had brothers or sisters and I said no.

6. My teacher asked me ___________________I hadn’t been at school the day before.

7. Karen’s mother asked her _________________ she had a good time.



Arsenio’s ESL Podcast: Special – IELTS – Money Talks

Hello, everyone! I’m going to make this podcast as interactive as possible. I’ll provide a YouTube video, along with a lot of writing in terms of money.  This question could arise during your examination, so it’s always great to be prepared!

Topic Talk

Money is the root of all evil.  Do you agree or disagree?

  • I completely disagree with this statement because if money was the root of all evil, how come the world of technology continues to catapult the human race to amazing heights?  Sure, some countries fund wars and focus on war budgeting to make more killing machines, but that’s the dying paradigm of the world.  This historical perception of what the world is has been long-existing for quite sometime.  It doesn’t mean that money is terrible, it just means people are influenced by what money can buy and they use it for bad causes.

Money doesn’t grow on trees.  Do you agree with the sentiment?

The best things in life are free.  To what extent do you agree?


Simpler questions

What is your biggest expense each month?

  • When it comes to living in Thailand, one thing I always have to pay for is my rent.  This is my gigantic expense each month, and I emphasize that because it takes out a small portion of what I make in a month.

What’s the best way to save money for the future?

What is more important for governments to focus on — health or education expenses?


Part II Question

Tell me about a store in your neighborhood.

  • Where the store is
  • What it looks like inside
  • What it sells
  • Do you enjoy going here? Why or why not?


To what extent do you agree with the statements below?

Investing in stocks and shares can be risky if the market fails.

You should cut down on the amount you spend on non-essential items and luxuries.

Over reliance on credit cards can lead to debt and bankruptcy.


YouTube: Part II Task

Positive Mental Attitude: Season 2 – Episode 21 – Quotient Analysis – Part B

We’ve got the second part of this coming up.

I initially separated these into three parts because it’s long and it’s going to take a lot of writing and time.  To get through all 16/17 right off the back, can be overwhelming.

7. Applied faith
(a) Do you have faith in Infinite Intelligence?

_____ _____
(b) Are you a person of integrity?

_____ _____
(c) Do you have confidence in your ability to do what you decide to do?

_____ _____
(d) Are you reasonably free from these seven basic fears:

(1) fear of poverty?

(2) fear of criticism?

(3) fear of ill health?

(4) fear of loss of love?

(5) fear of loss of liberty?

(6) fear of old age?

(7) fear of death?

_____ _____
8. Pleasing personality

(a) Are your habits offensive to others?

_____ _____
(b) Is it your habit to apply the Golden Rule?

_____ _____
(c) Are you liked by those with whom you work?

_____ _____
(d) Do you bore others?

_____ _____
9. Personal initiative
(a) Do you plan your work?

_____ _____
(b) Must your work be planned for you?

_____ _____
(c) Do you possess outstanding qualities not possessed by others in your line of work?

_____ _____
(d) Is it your habit to procrastinate?

_____ _____
(e) Is it your habit to try to create better plans for doing your work more efficiently?

_____ _____

10. Enthusiasm
(a) Are you an enthusiastic person?

_____ _____
(b) Do you direct your enthusiasm toward carrying out your plans?

_____ _____
(c) Does your enthusiasm overpower your judgment?”

11. Controlled attention
(a) Is it your habit to concentrate your thoughts on what you are doing?

_____ _____
(b) Are you easily influenced to change your plans or your decisions?

_____ _____
(c) Are you inclined to abandon your aims and plans when you meet opposition?

_____ _____
(d) Do you keep working regardless of unavoidable distractions?”


12. Teamwork

(a) Do you get along harmoniously with others?

_____ _____
(b) Do you grant favors as freely as you ask them?

_____ _____
(c) Do you have frequent disagreements with others?

_____ _____
(d) Are there great advantages in friendly cooperation among co-workers?

_____ _____
(e) Are you aware of the damage one can cause by not cooperating with co-workers?”

Excerpt From: Napoleon Hill. “Success Through A Positive Mental Attitude.” iBooks.