Late week 9...

Hi there people, sorry sorry, here is week #9 schedule... time passed by in a flash, cannot believe its already week 9...

Week 9 Resistance training!!!

A1: Explosive Pushups
A2: Ball Squat with bands

B1: Band Fly
B2: One Leg Hamstring Curl

C1: Pullup or Chin up
C2: Reverse Lunges with free weights (e.i. plates)

D1: Band Row (Seated on the Floor)
D2: Wall Squat Hold with Calf Raises

E1: Front Lateral Raise
E2: Ball Crunch with bands for resistance

-Aim for higher reps: 15-30 reps
-Aim for 2-3 rounds for each superset (Alternating between upper body to lower body)
-Again, take no more than 30 seconds rest in between.






After friday, there will be a midway photo taken... and you guys be the judge... alright... hehee

Hairy Situation Part 3!!!

Seems like many of you like the Jap look for my last post on hair style and #7 seems to be in the lead for both the hairstyle as well as the model... (Right ladies?) hahahaha Anyway here is round 2, as I recieve some feedback on its being too "Asian" so I am going celebrities this time around... Choose wisely... thx!!!

Celebrity # 1: Johnny Depp


Celebrity #2 : Elijah Wood (aka Frodo)


Celebrity #3: Keanu Reeve


Celebrity #4: Owen Wilson


The following 2 actors have multiple looks.

Celebrity #5: Zac [Short] (from High School Muscial)


ZAC [Long]


Celebrity #6: Ashton Kutcher [Long with short fringe]
Long with long fring
short

Do share your views... and presenting the current top 3 from the last post...

#1 : Hair 7

#2: Hair 1 & 9


Hair #3 :Hair 4

Half way there.... Almost...

This week marks the 8th week, at the end of this week, I would be halfway pass the regime that I have been following. Honestly the Spartan week was not to be mess with, really planned for fit people, and I AM NOT FIT LAH!!! hahaha but I survive, through alot of determination, hopefully bringing my fittness up a whole new level.

For those that cannot get me yesterday on my phone, forgive me as I made a big blunder. I send a few of my jeans to alter as ther are really getting super baggy, yes, those are recent jeans, not the 42" ones anymore, so yes trying to get them more fitting. The thing was that I tried to put my HP and wallet into one particular pair of jean so that the seamstress knows how much she can chop off that pair of jean without making it too tight. After that I remember to take out my wallet but not my HP, so yeah... i left it there and only realise it much later when I was going to catch a movie with dear, when i wanted to switch my phone to silent mode... STUPID right?

Oh well this morning went to collect it. Thx god Singapore is not very big... hehehez... and went for my swim at a new pool, BEDOK!!! Verdict, not bad for old pple lah... hahaha coz there is ALOT... nothing wrong... dun get me wrong... it good to see old pple making the effort to stay healthy. The pool itself had some history lah... but honestly could use some cleaning up liao... Did my 10 lap free style and another 5 breaststroke/freestyle... got to work the stamina man...

Here is this week's schedule, no more circuit... back to resistance, hmm seem highly dependent on the aerobic ball, which i dun have... so I must make do with someother thing I guess, here you go... for those that have been following this same regime as me... I wish you all the best... we survive 7 weeks and just halfway more to go.... Sacrifies need to be made to see results... JIA YOU

Something is wrong with the video... so i am just going to post the routine...

Elevated Feet Pushup
1 legged ball squat
Pushup (both feet on ball)
Single Leg Hip Extension on Ball
Pullup
Upright Row with band
Calf Raise
Bicep Curl
Knee Lift

Instructions:
All exercises are done in a superset between upper body and lower body.For example, elevated feet pushups (upper body) are supersetted with 1 legged ball squats (lower body). Do NOT rest within the superset (between the upper body and lower body), but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to the next superset.

Aim for higher reps: 15-20 repsAim for 3-4 rounds for each superset (upper body to lower body)
Again, take no more than 30 seconds rest in between.

Hairy Situation Part 2- New Look!!!

Hey friends, here are more hairstyle apart from the first I have.... Do share your opinions alright? Note! look at the hairstyle, I know the models can be pretty cute, but concentrate for the hairstyle that you think suits me alright? hahaha... here you go

Hairstyle #1
Hairstyle #2
Hairstyle #3
Hairstyle #4


Hairstyle #5

Hairstyle #6


Hairstyle #7



Hairstyle #8


Hairstyle #9


Hairstyle #10

All the above styles can be found in the url below... so if you take a look and see somemore that is more suitable for me... please do let me know... they have ladies hairstyles too... rather nice I must say... hehehe Thank pple and keep those votes coming!!!!

http://www.rasysa.com/pkg/style/mens/

Not a spartan but i did 300!!!

This week's workout is definately no joke, it may seem simple, but honestly with so many weeks of conditioning, I am totally shagged out after each of these sessions man. I always love to spice up my workout lah... of course I do not purely do those regime, here is what I have been doing. Depending on the time of my workout the regime is as follows:-

Day workout (usually about 11am onwards)

As its super hot!!! i usually start with 15mins of skipping, then the regime, for this week its the SPARTAN home workout, but I choose to do it at a exercise ground near my area. Once that is done, will end off my session with 10 X 100 m lap swim at the pool.

Evening (usually late, 10ish? quieter)

Short run around the neighbourhood, about 15 to 20 mins, 15 mins skipping, then the regime. No swimming.

Seems tough? Yes for some but I guess if you want results you have to push ba... beside the rest apart from the regime is done on my own pace, so no issue on that. But yah, thats has been my regime lor. Pretty amazed with myself to be able to follow till today, many a times giving up seems extra tempting, like oh, muscle ache lah, super hot lah... you name it... then I think of the number of weeks I have already passed so yah, just grab my stuff and go!!! heez... its cultivated, never an easy journey, but once you get on it... its trains you strong man!!! For those taking their first step on workout, my advice is, stick to it! Endure and it will show results...

As for those that say, wah work lah, not time to workout, make daily activites a workout, exercise does not mean doing what i do, walking is exercise, climbing the stairs is exercise. Exercises is really hidden in every corner of our daily life, so rather then feeling gulity that you have no been working out, make effort to convert daily activities to workout, and with abit of adjustment to your diet, and you have nothing to worry about.

I realise the problem with many working class in Singapore after they start working is the made rush, the always no time, so they rush to work, sit, rush to lunch, rush back, sit till off work. This is how fat builds, rush yes can be seen as brisk walk in exercise term, but to lunch, then rush through lunch, causing indigestion, or worse cause ur metabolism to not able to handle so much at a time, which in turn filters into fat faster, then rush back and sit... Notice how the tummy just evolves... Work is never ending, lunch is a break from the fast pace and also a time to rest. Make the best use of it.

Well, I mean I am also guilty of it lah, but am trying very hard to work things out and tell myself to slow down, now at least i chew my food, i used to swallow my food, super bad which is why i balloon to a 106kg. So lesson learn. I think everyone should to... Yes we work for a living, but at the rate we go but the time we earn "enough" many of the money will go to medical cost because we are all not taking good care of ourselves... it is all worth it?

Happy working out lah!!! heez...

Hairy Situation!!!

As most people that have seen me recently would know that I have pretty long locks now... got comments like John Lennon, and going back old school with beetles look, thats how long it is... I have not much issue with the length, thou my natural curls are well... not exactly very easy to manage, if i comb it straight, with those curls, i look like a mascot for OMEGA (you know the watch) hahahaha yes...

But I am still determined to keep it long so here is one suggested pic that I am considering, if i cannot beat it, why dun I join it... do give me feedback, or if there is other styles feel free to msg me alright!!! I could used somemore opinions here... Thx

300 Workout!!!!

I am close to halfway through my workout regime and honestly the only thing stopping me from seeing a drastic result is my diet... ARGH!!! it's so fustrating knowing that its something that i can control yet... Anyway halfway to go.... must bring things up a knot liao... hehehe JIA YOU RYAN!!!!

This is already week 7 and its the HOME SPARTAN WORKOUT!!!! here is more

300 Spartan Training Workout. Home Version. This is my home version Spartan training that anyone can perform from home.The rules are simple. Perform the exercise shown in any order. Perform 30 reps for each one. Perform 30 reps per exercise.Complete a total of 300 reps combined.more...

Oh yah... my sister angelina have did an amazing things yesterday, going bald for charity, yes her long hair is gone!!!! YOU GO GIRL ANGIE!!!!


300 Spartan Workout Training. Home Version - video powered by Metacafe




300 Spartan Training Workout - Endurance and Conditiong Training Week

Jump Squat (30 reps)
Staggered pushups (30 reps)
Alternating Spil Jump (30 reps)
Explosive pushups (30 reps)
Prison squat (30 reps)
Hindu pushups (30 reps)
Kneeling Band Row (30 reps)
Burpees (30 reps)
Pull ups (30 reps)
Double Crunch (30 reps)

Complete a total of 300 reps combined. NO PRISONES... NO MERCY

May the gods be on my side... DIET PLEASE GET INTO PLACE!!! WOOHOO!!!!

Week 6 Begins

Haha... the weeks passed fast and its already week 6 into the training... significant physical changes... negative (or at least thats what I think). But overall, I feel stronger, stamina is picking up... but the diet side is still a little hard to control... but am trying hard thou!!! Jia You!!!

This weeks program

Circuit Training Exercises

Band Press
Box Jump:
Band Row:
Step up: w/o band
Bench dip
Walking Lunges (w/ weights)
Tricep Extension (behind head)
Toe Touch (Ab crunch)
One arm standing concentration curl

Week 5

Sorry been really packed to the brim... hehe anyway here's for this week...


Circuit Training Exercises

A1: Ball Pushups (feet on the ball):
A2: Band Squat and Press:
A3: Standing Bent Over Pull Down
A4: Hamstring curl w/ stability ball
A5: Kneeling Tricep Pressdown
A6: Bicep curl (w/ band attached to the door)
A7: Ball Transfer (arm to leg exchange)
A8: Superman (with alternating arms and legs)



I realise the key to my stamina building is Swimming... really... maybe it too soon to say but since I swam today, the run tonight seems better... Should go on a little while more and see how it goes... Not much significants to my body leh... hmm... not working hard enough? Still eating too much? I wonder... Will Jia you thou!!!

Reflection.... about life....

Taking a breather off school seems weird... Nothing to worry about anymore, no more deadlines to meet for awhile, and having to rush to school and get home really late seem pretty new... hahahah Guess its because we as human adapt into our surroundings.... and once we adapt, there is change, we have to adapt again, thou i do not wish to adapt to this lifestyle too much... coz there is one more year to go and I don't want to slack on where I have built, like I did on my fitness... hehez

Was watching this chinese lecture program on tv, think its every tues 11ish pm. Many might think its very boring and would just turn away... I know coz I was one of you guys... but now... I AM HOOKED LAH!!! hehez... its talks about lives from many angles... how we are mould to become hu we are today, all this based on a philosopher, Zhuang Zi. After every episode always gets me thinking, and thinking, and more thinking... or some might like to put it as reflecting, as I put her instances in myself and my surroundings... and suprisingly it makes sense... and the scary thing is... this is based on someone as old as a few hundred years ago!!!

Just going to share a few random stories she shared on her show (in random order, whatever that comes to my mind first)

First was about a Frog and a centipede; a frog got curious seeing a centipede crawls pass so he hoped over and ask the centipede a question. He asked "Hey, I only have 4 leg and I already have problem coordinating them at times, how do you managed to know which leg goes first, having so many legs? At that instance, the centipede collapse on the floor, totally not able to move. The centipede then told the frog never again to ask this question to another centipede ever, coz at that instance he stop to think and all his motion just got hay-wired. Thats y he got paralysed. She then refer it to our lives, many a times we are crowded by so many things, and everything will run smoothly coz we didn't have the time to stop and think, but when it occur to us and we really think why we are doing all this things? what is the meaning of all these things... we collapse like the centipede, this is how people leave life today... doing everything without really thinking what is actually means, many a times doing for the sake... just to get the world turning.... this is our world...

Then I remember clearly some of this weeks stories... first is about a puppy which came home crying after school. Puzzled the mother ask him what happened... He said, "Mummy, I made a bet with my classmate, they say that the happiness of my life is found in my tail and if I can catch it, I would have happiness all my life. But no matter how I chase it, I couldn't catch it... does that mean that I will never be happy all my life?" The mother smile and replied, "You silly boy, since happiness is in your tail, why bother to chase it? When you walk it follows behind you, so why do you have to chase something you have on u all these while?" Reflected on this world today, many a times, many people pursuit for their so called "happiness" in life, but when they are out there, fighting, working super hard, many of them loses true meaning of happiness they are trying to pursuit, even forget that it is within them all these while, but require materialise items to show happiness, like money, fame, and all...

She then goes on to share about a bow, that was claimed to be a "perfect bow" made of the finest wood, its firm-ness is fit for only the finest warrior alive. It was bought by a rich man, and he was happy to own it, the only problem was that the bow was to plain, looking at it seems like no different from any other... so he found a finest craftman to carve a portrait of a hunting scene on the bow... After that, the bow was beautifully crafted with beautiful horses, hunting and all, and the rich man claimed it to be now "PERFECT" Anxiously he took and arrow to try the bow and pull will all his strength. "SNAP!" the bow broken into 2. She says that many a times we are like this bow, am already perfect on our own, but yet blinded by things like fame, greed, un-needed wants that we change ourselve, so much so to a point that we snap like the bow... There is nothing wrong seeking perfection, but always have to remember not to do it on the expense on oneself (my own comment)

There is more... but probably will share along the way... hehez.. already a pretty long entry... anyway, heading out to the gym for a workout... is a hot day so to everyone... please drink up... hehez... have a great weekend ahead!!! Cheers and oh yah... watch the show... recommended seriously...

Week 4 workout... wish me luck

Here is what you guys have been waiting for.... enjoy

Circuit Training Exercises

Ball Pushups:
Ball Squat: (hold dumbbells on your side if available)
Seated Band Row
Hip Bridge
Side Lateral Raise w/ band
Tricep Extensions
Ball Crunch
Superman

Circuit training is an excellent way to improve mobility, strength and
stamina. This circuit training format utilizes a group of 8 strength
exercises that are completed one exercise after another with little or no
break. Each exercise is performed for a prescribed amount of time before
moving on to the next exercise. The exercises within each circuit are
separated by brief, timed rest intervals, and each circuit is separated by
a longer rest period. The total number of circuits performed during a
training session may vary from two to five depending on your training level
(beginner, intermediate, or advanced), your period of training (preparation
or competition) and your training objective.

Beginner:

· 30 seconds per exercise

· 30 second break in between:

· Total number of circuits: 2-3

Intermediate:

· 45 seconds per exercise

· 15 second break in between

· Total number of circuits: 3-4

Advance:

· 60 seconds per exercise

· 10 second break in between

· Total number of circuits: 4-5




Wish me luck pple!!! hahaha

The last day of week 3... reflect

This week seems to have passed in lighting speed so it seems.... a blink of an eye and its already Sunday. (scary man!!! Big time....) Now I am at Tosto ( a cafe in T3 arrvial hall) editing my assignment (which seems NEVER-ENDING!!!) and accompanying dear with her studies. Just taking time off from that to blog for a moment on my week's achievement.

This week I dun feel I am in the zone... drop out entirely thou I have done the regime, but dun seem to have benefit, partly because of my diet. I know its wrong to be comparing to the diet in the past. but i guess its possible to get back it.... ITS WANT OR NOT!!! and really I donno why I seem so reluctant this time round...??? (then again maybe I do, but just not facing up to it....)

Workout this week is not intensive, but will really bring things up a knot after I submit this horrid assignment tml, which means DIE DIE HAVE TO FINISH BY TODAY!!!!! DUN CARE LIAO!!!!

Wish to return to my old day (yes yes i know i should not be comparing... but yet i really cannot help it.... trying to use it to motivate myself) My normal day last time...

700am - wake up
800am- morning master
815am - breakfast (normally milo no sugar, 3 eggs [half boiled] with 1 yoke, and 2 slice of bread)
10.30am - break (1 teh si, 1 bao/1slice of bread)
12.30 pm - [8-10 chin ups] lunch (provided, but watch my rice intake with lots of veges and a fruit)
if there is breaks or sport times [1 1/2 hrs gym]
2.30pm - Break (water and fruit, or just protein shake/one slice of bread)
5.30 pm - Dinner (provided, close to no rice and just veg)
6.45 pm - Run for 30mins to 1hr
9pm - prepare my bread for the next day (with peanut butter)
11++ pm 12 - Zoonz....


That is pretty much how my day was last time... that explains how i really did lose all the weight. coz that is from monday to friday without fail, occasionally with swims or soccer and badminton. Saturday is dragonboat leaving sunday my only free day. Best of all there is this compulsory hill that we have to climb every morning... very good workout... I MISSED IT ALL LAH!!!!

In today's world, all i do is eat and type and eat and type... Free time I no longer yearn to just grab my shoe and go on a journey or seek some challenges, many a times just telling myself i feel sticky, and take a shower which wash away all the drives in exerciseing that goes with the dirt. I seem to find excuse like many other before (which I used to think what bums they might be.... it is so hard to take out an hour a day just to workout?), Now I have become one of them.... Kinda sad...

One difference is that I am not ready to give up yet.... Coz I have seen so much benefit from my journey then... the confidence I built, along with all the benefit exercising has brought to me in all aspects; Physical, Emotional, and Psychologically. I want to go back.... but just lacking the drive to do so.... and will find it back no matter what....

But with such journey, certain sacrifices have to be made... I am aware of them... so I just have to build on them.... Wish me luck....

Moving into week 4 of my training, 1 quarter through the journey, not much significant changes (partly to do with my diet lah i would say) but am sure if i really put my mind into it...
for sure I will see some results... its not a choice of can or cannot, but a choice of want or not.... I CAN DO IT!!! I AM SURE!!!! may the forces be with me...!!!!

alright peepz have a great weekend ahead (whatever left of it.....) Cheers

Flash back!!!

News of another death in the SAF, this time an OCT (Officer Cadet Trainee). Its the 2nd death in three days following the death of a recuit at Tekong after collapsing at the 1.2 km mark of their 2km morning walk. Many are fast to point fingers at SAF training regime... but many overlook the thousands that have already passed out of BMTC and OCS alive, so maybe the fault is not entirely with the training regime itself? I am not standing out for SAF in any way (coz I myself is a victim to this part, not life threatening but still with me for life), but just state that there might be many factors that might have caused this tragedy. First the case of the BMTC recruit, mention in today's paper by a doctor, that the MOs at tekong should be more well trained... and i do agree with him 100% (having gone through a painful ordeal myself). The doctor also mention the need for a full heart check up for our men, which will cost about 3 million, a small sum if you ask me looking at figures Singapore is spending on defence each year. Why have all the advance equipments when there is no one left to use them? As this is sensitive issues I am blogging now... and am really worried about breaking any laws regarding "bad-mouthing", I have to disclaim myself here, that this is my point of view of things, and apologise for any false claims. Coming back to this issue, like I say before, this 2 cases might not entirely be SAF's training regime fault, maybe there is a bigger reason behind all this dying? a nation pandemic pehaps? a growing virus that is no detectable but gradually grows within and when it takes your life, its swift! I'm just letting my imagination run wild. But I mean lets think about it... This kinda thing has never happen in the past, is there something wrong with the guys nowadays? Is there something wrong with the things we are eating? The lifestyle we lead? our education system? our work life pace? Singapore growing aging population is partly caused by people growing older, but also more youngsters dying younger, I am sure. So should more be revised apart from the SAF training regime? Every time i read of such news it worries me, I am 24 this year... the prime age of many of the deaths... and it seems like many of them are healthy vivid sportsman... who wouldn't worry... My condolences to those that have lost their loved one in this couple of days, it too early to point fingers, at least thats what i feel, but still, since they are under the nation's care, they deserve an answer from the nation. I feel there must be something sparking all these deaths... Why are people in the olden days so strong and healthy, and we are unable to maintain that? It really puzzles me... Are the new generation pampered too much, so much so that when they are just pushed a little they break down? What happen to those days where teachers are allow to punish students? Nowadays, teachers get sue just for raising voices at the student. Its this encouraging youngsters to becoming more daring, which is displayed in those violent case on hitting bus drivers? are these all a snowballing effect... a point to ponder???

Oh well enough on that, now back to myself...Looked in the mirror last night after seeing the transformation I have gone through and am still going through. I came so close to my goal and I allow myself to slip back, but all is not lost, at least I didn't slip back all the way which is the worse case scenario. But I am pretty sure I will not return back to the good old days of my yesteryears... thats for sure... I am happy they way I am, knowing there is always room for improvement. One thing i realise about myself is I cannot get contented... coz once I do so, I get lazy... and everything will go downhill once again. Now I can say I am in the process of picking myself up again. Looking back on my regime last time, I must say I have slack alot, then again alot have changed since last time, I have so much free time at hand as compared to now, but I should know better that all these are just excuses for myself. So not going to complain, just reliving my old days to motivate myself. My regime used to be monday to friday 1 1/2 hours solid gym, and 1 hour run in the evening, sat dragonboat and sunday light run. After my operation, concentration goes into running and skipping and stairs climbing, where my stamina was peaked!!! Downhill moment, after stand chart when I had to rest my knee, as it hurts after an attempt 2 weeks after the SCM for another long distance run, recommended rest after marathon is a month. My mistake was to rest completely rather than working on exercise less stress on the joint like swimming. Lesson learn is a painful one, how do I know... I just have to look into the mirror... hahahaha

But am picking up... will go downstairs for a little workout later... and am attempting to finish up my final assignment and wrapping up the sem and go into my training proper... No more worries about school for awhile... and full concentration on workout!!! I really need it....

Wish me all the best people... and oh... I have started my half yearly running event, am contemplating to sign for mizuno run, still having phobia of last year's organization, but guess I am willing to give then another chance. then august i have 2 back to back runs, the AHM and a week later the Nike Human Run. the NHR is pretty interesting as you represent a charity organisation and the org i chose to represent is the WWF (World Wildlife Fund), we have already taken so much from them... its time we give a little back... hehehez... if anyone else is interested... check out the link below... Anyhow, have a great weekend ahead yah!!!


http://nikeplus.nike.com/nikeplus/?locale=en_sg#human_race

Cheers people!!!

Singapore Passion Run!!!!

The offical results is out for Singapore Passion Run 2008, I clocked 1 hr 22 mins and 33 sec (what nice number arh!!!) hehez... and am ranked 281 overall. Donno really know how many run but there is 2000 plus just on this page alone, so i guess I still managed to squeeze into the top 1 tenth... hehez... good achievement for myself despite haven't been running and gainning weight... I HAVEN"T LOSE IT!!! Ultimately, I manage to stick to my promise of not stopping no matter what... *pat my own back*

Here are the couple of friends that make it for the run as well... The guy on the top is Albert my ex band mate from army and the one on the below is Peili, my other fren (and taxi buddy for the morning) and was my 'boss' back in the days in 4skins. hehe... So glad to have friends at runs... at least not so lonely like Passion Run 2007 where i have to do it alone.

Something other then Singapore Passion Run first, just some update about the week... this week have not been as smooth partly because of the run. Due to the lack of consistent running, leg was badly "attacked" by lactic acid after the run forcing me to stop my regime on monday, so yeah... the week wasn't off to a good start but there is a long way till the end of the week so am playing catch up... still haven't lost the goal of my mission...

Back to the run... hmm... nothing much to talk about thou... I must say looking at the picture... I come to realise the transformation my body is taking once again... I really am not sure if I am getting fatter or bulkier... (either one I am not fancy as all i wan is lean-ness) So I guess I really need to make adjustment to my workout apart from the one i am doing now... I realise one major culprit is my desire for carbo food is back... Being a rice bucket (fan tong as they will say in chinese) from young.... i cannot live without rice... and a period of time when i (think) am in my peak, I cut alot off... and now I have took back regularly... one major factor of my weight re-gain I am sure... ARGH!!!! FIGHT FIGHT FIGHT!!!!

Alright... here is my before and after; top is last year Army shears bridge run... below is passion run... honest opinion... hahaha (am scared to face the truth....but i have to....)

2 weeks have past....

Week 2 ended with a bang... reliving my past... and one motto that I lived by in my workout in the past.... "Its all in the mind!!!" when you say you can, you do the most impossible things imaginable, when you say you can't, might as well give up right away, coz there is no way to make it... Ended the week doing the Singapore Passion Run, completed 15km in under 1 1/2 hrs. Workout this week was tougher, and left me breathless after most session. But the devil to my "unachievements" I would still blame it on my diet, and ultimately myself, to the weak mind. My diet is not really back on track. Still loading up more carb then I always take... not infusing enough protein. HOW HOW HOW??? 14weeks to go... must do something... if anyone have a good tip on dieting... please do share!!!

Back to the Singapore Passion Run, it is done in a bigger scale as compared to last year... and I am impressed with the turn out... The idea of going in waves for crowd control is great to be honest, and i really do suggest that other runs learn from them if they plan to start runs at the same times. I was in the second wave and started off with a comfortable pace. Less competitive compared to last year, well for the reason that I have not been a regular runner. Did a comfortable pace but push myself more for the last 5 km, was clocking 10km/hr till the last 5km, where I increase my pace a little. Still waiting for official time in. When I got back, was super early like i was flagged off by 6.45am and I got back at 8ish. so took a break and waited for Peili (oh yah btw, congraz to her for completing the entire race! You Go Girl!!!) and finish the last 5km with her... kinda like a cool down run for myself at the same time give her a little encouragement! Then met for breakfast with dear (thx dear for breakfast!!!) before head back for a little ZzzZZZ time... hehez Back to the organisers, feel that overall the run was a success, one of the better and more satisfied runs I have done thus far, everything was well planned... Having said so... I must comment something about the waterpoint thou... I guess a big part is because 100 Plus was a sponsor, which explains that only 2 stations was given water while the rest was 100 Plus. Guess its heaven for some, but I am sure not fancy of that idea, yes, 100 Plus do hydrate you good, but no matter what its sweet, leaving you feeling thirsty and really needing water... and the gas-y-ness really makes its harder to drink when u are already catching you breath desperately... My recommendation, for any of the organizer of the event, maybe you can half the stations? meaning at each water point... gives a selection of water and 100 plus (like what they did in stand chart marathon, or even mix 100 plus with water, so that it dilutes the 100 plus, giving pple the benefit of the minerals, hydrate, and take away the gas making it easier to consume. Something to consider lah.... hehez...

Since I am on the topic of running, thought I share some of my running tips that I have learn. Disclaimer: this is based on my own understanding of my body condition and type and results might vary on individual... so yeah... hehe... Well, basically there is 2 kinda of runners I would classify people under, the fore-footers and the heel runners. meaning running on the balls of the feet (which is more me) and running with their heels first. As fore footers, its very straining on the calves muscles so be sure to strengthen on them, and heelers its more on the thigh and hamstrings. For myself, in order to go the distance, I switch between 2 style of running, starting with my fore-foot then gradually ending with heel and last sprints with fore-foot again, this way is allow muscles to "rest" and involves your entire lower body including ur butt (believe it or not) so thats a little tip i do during runs, try it...

Hmm... enough about runs... hehez... kinda getting the momentum back... so will increase such activities back in my regimes, probably after my last assignment which I am indeed struggling to complete. Here is for week 3's regime

RESISTANCE TRAINING

A1: Band Squat
A2: Band Press (one foot forward, one foot back)

B1: Stationary Lunges (with bands)
B2: Standing Band Row (one foot forward, one foot back)

C1: Standing Shoulder Press with bands
C2: Bicep Curl with bands

D1: Standing Rotations
D2: Hip Thrusts

Aim for 12-15 reps for each one.






The 3rd Week Of My 16 Week Journey To Six Pack Abs - March 5 - video powered by Metacafe

First time I see Simon standing ovation for a competition...

This girl takes on huge songs and nail them well man!!!!

Its a FRIDAY!!!

Woohoo... its yet another weekend!!! and for all those fellow shopperholics out there.... Hugo Boss is going into further reduction sale... thou i doubt the price is going to be any much less (for commoners like myself that is) but I am sure its a steal compared to its original retail price. and and... breath.... GUCCI sale starts!!! woo... same as G-star Raw... so happy shopping people... hahaha I am not going crazy as I am yes once again Broke... Time in exchange for money... oh well... I will have my chance in the future... you can bet on it... hehehe its window shopping for now... and if I have the time that is... hehehz...

Oh another good news.... after so many years... (or like forever) Singapore Airline Boys are finally getting the limelight. (its about time) Read in the papers today they are finally standardizing their uniform to smart navy blue... SAY BYE TO THE UGLY BLUE-ISH GREY UNIFORM~!~!~! . This will take effect from 30th June and the "ranks" will be differentiated by the colour of their ties now (blue for newbies to purple for the most seniors). So many years their focus have been on the girls, its high time the guys get some privileges. Talking about the girls, alot of discussion have been going on about the standard of the so called Singapore Girls. Many claimed that the QC standard of SIA have drop plenty compared to the yester-years, are they so desperately understaff? or are pretty girls are just realising the fact that they are too smart to be working as a "high class waitress" (what commoners labels stewardess)? Feedback from within even says that the recruitment nowadays are just filling up the valencies and looks ain't that important anymore? Then again looking it from another point of view, is SIA just being less discriminating to not so looking individual and help "fulfill" their childhood dreams at the expense of Singapore Girls strong reputation? Seriously... there is more to see I guess.. But from where I stand, being a Singapore Girl/Boy have greatly lost it value.... sadly...

Now back to my workout... last day of week 2 regime.... verdict, tougher then last week... due to the sudden explosive power required for jump squats and lunges... but the ultimate effective-ness to the workout would still got to the time. supersets with one mine break is an absolute killer. I finish each session at about 30 mins and it feels like I have run for at least an hour. The difficulty to catch my breath part is a killer... But whatever it is... its complete and looking forward to next week... This weekend is dragonboat and my passion run on sunday which will cover 15km, my first running event for the year. and honestly, I have not cover such distance ever since last stand chart... so my goal is to not stop... and complete the race...

Since i foresee my weekend to be packed. Took my break yesterday and caught the LOTR concert at the esplanade. I think it was not bad for a local band, a certain level of professionalism was there... so the concert was overall enjoyable. Together with the visual it sure brings alot of effect from the three movies... Great music with great company = wonderful night... Will share photos once i get them...

Thats all I have for now... plenty to rush for my final assignment and procrastination is really getting the better of me on it... as progress is running low... but moving along, thou slowly.... but i guess is a study thing that I have inculcated from poly, love the last min mad rush so hopefully will get a better effect over the weekend....

Have a wonderful weekend ahead everyone... cheers!!!

Was Tagged by Azre....

Rules:
People who have been tagged must write their answers on their blogs and replace any question that they dislike with a new question formulated by themselves.Tag 8 people to do this quiz & those who are tagged cant refuse. These people must state who they were tagged by and cannot tag the person who they were tagged by.

———-
#1. If your lover betrayed you, what will your reaction be?
hmm... I guess I will never know... but if ever such day exist... I will walk away...

#2. If you can have a dream to come true, what would it be?
I know this sounds really cliche.... but to rid the world of all deadly diseases

#3. What will your dream wedding be like?
Just the 2 of us in a remote part of the world

#4. Are you confused as to what lies ahead of you?
It will have to depends on the aspect of which path u are referring to... some are clear, while some are foggy at the moment.

#5. What’s your ideal lover like?
Fun loving, Smart, someone i can talk to like my best fren, Understanding, and a sense of humor... (not too much i hope)

#6. Which is more blessed, loving someone or being loved by someone?
when both happens simultaneously, believe or not... it's hardly ever equal from both ends.

#7. What do you see yourself as?
Someone that can make it big so as long as i find the courage to take the first step into things.

#8. If the person you secretly like is already attached, what would you do?
Another cliche answer... if she is happy I am happy...

#9. Is there anything that has made you unhappy these days?
Probably just my diet... but its getting back on track... and the endless assignment, (or rather, the procrastination of starting.)

#10. If you had a choice, what kind of family you want to be born into?
No complain of my current.

#11. Is being tagged fun?
Its not... honestly but seeing i can tag others and pissed other off with it... y not (hahaha kidding...) I am fine as long its not one of those chain mail that curse ur family and what not

#12. How do you see yourself in ten years time?
Successful, and living aboard

#13. Who are currently the most important people to you?
Parents, My dearest, and all my frens around

#14. What kind of person do you think the person who tagged you is?
Azre... loves anything branded... goes quiet in the middle of conversation when special "someones" walk pass. Enjoy impersonating Adrianna LIMOU!!!! hahahaha

#15. Would you rather be single and rich or married but poor?
Neither...

#16. What’s the first thing you do every morning?
Stoning and pondering why am i up... hahaha

#17. Would you give all in a relationship?
Yes

#18. Do you live to love, live to hate or live for the sake of living?
hmm... i live for myself... for love, for hate, for the sake of living... go figure... hahaha

#19. What type of friends do you like?
True-ness...

#20. What type of friends do you dislike?

Dislike is not harsh a word... like less maybe, if i dislike them, why would i befriend them in the first place? DUH!!!

—

Attention To:

Sherine (something for u to update), Peili, Amelia, Joyce, Karen, Nasser, Trisa, Wai Leng

Nah! You guys are so selected. Get to work ya alll!

Wet mid week of week 2

The shower have been on and off since noon, hehe... at least its not hot, but still praying hard that it will not rain so that i can work out tonight. Feeling aches from the workout i got from monday, its a good thing... so am enjoying it... Was asked if there was any visible signs of change... honestly... its hard for me to tell coz i see myself all day... hahah so yah... but as of now... i would say its still to early to say...

Muay Thai coach on reservist... so he wasn't there to coach us yesterday, feel strangely lost... hehehez... guess will only go down once he is back then... hehehez...skipping one week. We are also shifting... from cuppage starhub building to temple street, think its along boat quay, or clark quay, either one of them lah... Straight train... hopefully its better. heez.

Just recieved news that one of my course mate in poly is in stage 4 of lung cancer... think its initally throat and it spread to her lungs... Few months ago, one of my poly classmate lost her battle to brain cancer... This is indeed freaking me out... I hate all these news, but yet its serves as a constant reminder to me... on how fortunate I am till now... and i should be more thankful to life and to cherish every second of it. Thou i do not know her personally, but its still sad, no matter what we spent three years in the same course, in the same school. My blessing is for her, and hopefully she stays strong and win the battle over cancer...

Run in 4 days time... haven been training... but guess should be able to do it... just gonna take my time to enjoy my surrounding and a good run... a good guage for my AHM i guess... hehez....

Alright then i guess that all for now... hehez... Mid week... hang in there everyone... the weekends is just around the corner!!!

Cheers

Week 2 begins!!!

Have to constantly put this picture to remind myself of my current status. Was watching Super Sized me and honestly see a perfectly health body crashed due to fast food is super... i mean super SCARY lah... hehehez... For those that think they are fat... Please watch art central at 9pm tml, they show cases of the fastest youngest on the planet, I am talking about 14 year olds weighing up to 170kg!!! so yah... its not a form of consolation, but warning that if you dun do anything about your waistline apart from complaining that you are fat... THEN THIS MIGHT BE HOW YOU MIGHT END UP!!!! I really hope those kids can live long enough to lose those weight man...

Having said that, I regret to say that I a very disappointed with my dieting regime, the workout is fine, just that my diet isn't doing much justice to the input I generate in gym. One word to describe this weekend... SHIT!!! Super late nights, Super heavy dinners... Put my entire weeks work down the drain... Just hope not all is lost.... Going to persevere and determine to get the best out of these 16 weeks.

here is my week 2 regime. Wish me luck... I WILL SURVIVE!!!!

RESISTANCE TRAINING

A1: Dive Bomber Pushup
A2: Jump Squat

B1: Chin up or pull up
B2: Alternating Split Squat Jump

C1: Double Crunch
C2: Single Leg Plank Pose