Change & Sustain Initiative

Forging a strong link through wellness.

Improving Health Through Sustainable Fitness & Lifestyle.

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About Us

Hi, we are a group of enthusiasts who would like to help people around us to lead healthy lifestyle. We strive to make exercise and healthy habits a lasting change. Together, we work hard to create time efficient exercise programme. Each exercise programme is tested out with reliable and valid heart sensor to be certain that the exercise would at least be of a moderate intensity training. We want to help you to get fit. Please do visit our website and get fit with our exercise programme.

Services

SAM Club

SAM is an in-house exercise activities and social support group, designed and initiated by the UiTM staffs with the aim to keeping fit and losing weight. 

FITNESS Clinic

Fitness Clinic is a dedicated clinic offered to motivated UiTM staffs who are keen to keep fit but do not have the time to do so. It is a solid 6-month programme, requiring dedication, persistence and positive mindset. 

HEALTHY Eats

Healthy Eats is a practical cooking sessions aiming to explore the use of organic, wholemeals, non-refined products to replicate locally known mouth watering delicacies.

Gallery

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Blog

Health is underated

Being healthy is underrated

Health is wealth. With health, vitality is promoted. Health provides better concentration, improved mood and energy and many more positive outlook. Health is about feeling good. Internalization of health resonates into looking good and positivity. Being able to initiate and maintain health are key to prediction of better health status. It is almost a guarantee […]

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BROWN RICE WITH GRILLED CHICKEN & CAESAR SALAD

Inspired by: Nurkhairunisa Jaafar INGREDIENTS Brown rice  Ecobrown Grilled Chicken  Chicken fillet Garlic Himalayan salt Blackpepper Honey Caesar salad Romaine lettuce Cherry tomatoes Croutons Kewpie Caesar dressing INSTRUCTIONS Brown rice is to be cooked as usual For the chicken grilled. Firstly, marinate the chicken overnight with garlic, himalayan salt, blackpepper and honey. Grill the chicken […]

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Happy 61st Merdeka Day

The staffs at the Change and Sustain Initiative would like to wish all Malaysians a happy 61st Merdeka celebration. Merdeka! Merdeka! Merdeka! The picture of this beautiful Medeka wish is courtesy of our talented cartoon designer, Noor Natasya Sarbini. Follow more of  her creative work at http://instagram.com/asarichxn  

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What fuel your exercise? Fat of sugar?

Fuel needed to produce energy to support your exercise training depend very much on the intensity of your training. At moderate intensity training, fatty acids are used by the body as the source of fuel for energy. As the intensity increases to high intensity training, the body will start to use up sugar for fuel. […]