tag:blogger.com,1999:blog-32555851217932039492024-03-05T15:11:19.407+08:00BmI Projek... jom jalan2! jalan sikit pun takper.. jalan sikit gerenti feel relax..I just wanted to achieve my ideal BMI dan maintain my stamina and energy! salah satu cara yg paling mudah untuk menghilangkan stress..
Ini adalah jemputan terbuka kepada semua!
Mari bersama-sama berjalan kaki, berlari, bersenam setiap hari dan 40 minit setiap sesi... Target saya, 35km seminggu iaitu sekurang-kurangnya 5km sehari! ;)
Email kpd kami aktiviti sukan, impian, pengalaman anda ke suhaida5454@gmail.com utk saya post di blog ini! :)Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.comBlogger111125tag:blogger.com,1999:blog-3255585121793203949.post-54117012397271080532013-03-21T10:04:00.001+08:002013-03-21T10:06:48.241+08:00Its already Mac 2013!!!Assalamualaikum... / Hi all!<br />
Fuhh..<br />
its officially one year plus that i tak update lagi this blog.. kesiannn betul bersawang2..<br />
<br />
well dear readers...<br />
now i will try to update as many post as possible...<br />
for the past 1 year...i got pregnant, ive delivered beautiful baby princess..i further study and pass semester 1 with pointer above 3.20(which is the minimum requirement).. syukur alhamdulillah..<br />
so now tengah menyahkan lemak2 yg ada.. and plus... i got relapse of my prolapse disc..<br />
its devastating.. very devastating which i will talk more about it in later entry...<br />
<br />
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<br />Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-48378893621865367572011-10-30T11:37:00.000+08:002011-10-30T12:07:21.522+08:00Kayuhan Kuale 2011, Kuala Kangsar 30/10/2011<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAwzGPKBHC2JCnmy88C6LidamzO3ksvHmvPcJB7VJ4kDkjyi0gFjgFAgPEJm1JeB8_2uxexhT_-3dEiJSh5n8t1aFmB2Am79vqG7fnYknql22uJ_MlsP7iQi4DLvQUNw1y9fw6s3jNQAA/s1600/photo-741522.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAwzGPKBHC2JCnmy88C6LidamzO3ksvHmvPcJB7VJ4kDkjyi0gFjgFAgPEJm1JeB8_2uxexhT_-3dEiJSh5n8t1aFmB2Am79vqG7fnYknql22uJ_MlsP7iQi4DLvQUNw1y9fw6s3jNQAA/s320/photo-741522.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5669131952090590226" /></a></p>Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-35471882025007935902011-10-30T00:16:00.001+08:002011-10-30T00:16:52.816+08:00I track my physical activities using RunKeeper! Check it out! & add me!:)<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtH7cdmeOZThaEZnjoiNuyy_VYDe5BNmCACzi7GNqRXTGQJ7OkFo1eUOWoUPhhg74QcOM_jX4LhUOZr0o4IOBpM6YDVpDJxek4FCHQN31IYXLyfe99Qh4RZHiFudANVReuNmFT4uTv_UI/s1600/photo-712817.PNG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtH7cdmeOZThaEZnjoiNuyy_VYDe5BNmCACzi7GNqRXTGQJ7OkFo1eUOWoUPhhg74QcOM_jX4LhUOZr0o4IOBpM6YDVpDJxek4FCHQN31IYXLyfe99Qh4RZHiFudANVReuNmFT4uTv_UI/s320/photo-712817.PNG" border="0" alt="" id="BLOGGER_PHOTO_ID_5668948861949930578" /></a></p>Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-60829153559862253332011-10-13T15:32:00.001+08:002011-10-13T15:34:04.921+08:00MTB punya pasal...<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwhCRunKmdUYmH5kDTqaNNoHzbq_eLJNvetz1_dEdahyphenhyphenTfDbTPYbXa10FhIoO84Kb8azuu5MeEJ0r0FaLpCoI6Ly62EG_BxZhfyj6yS5rmKUptyvTbbFoVDa1dtMfUuN4K87Fnlzg4sJY/s1600/mtb2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwhCRunKmdUYmH5kDTqaNNoHzbq_eLJNvetz1_dEdahyphenhyphenTfDbTPYbXa10FhIoO84Kb8azuu5MeEJ0r0FaLpCoI6Ly62EG_BxZhfyj6yS5rmKUptyvTbbFoVDa1dtMfUuN4K87Fnlzg4sJY/s400/mtb2.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sebelum</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Selepas</td></tr>
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mmmmmm... apa nak cakap yer... nengok ler gambo nyer...<br />
orang roadbike layan mtb.. ni ler jadinyer....Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com1tag:blogger.com,1999:blog-3255585121793203949.post-61443972090500746172011-10-13T14:19:00.000+08:002011-10-12T14:21:59.228+08:00Everlasting motivation to exercise! 2011 Year End Events!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7MfeVLGBWCbPnXQqIGS-VJ78zLrXub0O9ua8OibOJbvlWrsM_QhvQCcn-ArOzwEPpq8Jx_Y9Zsgw_jXtCMEFaTVHVVfwKuzckQfSaAeoQq_ZQUGsTmuOKDIM2qOqNfE9KbXkxU31cX6I/s1600/IMGP5504.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7MfeVLGBWCbPnXQqIGS-VJ78zLrXub0O9ua8OibOJbvlWrsM_QhvQCcn-ArOzwEPpq8Jx_Y9Zsgw_jXtCMEFaTVHVVfwKuzckQfSaAeoQq_ZQUGsTmuOKDIM2qOqNfE9KbXkxU31cX6I/s320/IMGP5504.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Malakoff Interstate 2010</td></tr>
</tbody></table>We neeed to exercise...well.. i need too.. dead or alive... well.. once you are dead no need to exercise pun..<br />
Lepas puasa n now raya dah habis.. my weight alhamdulillah maintain! but my stamina kaputtttttttttt!<br />
Had a riding-xercise with hub at Guthrie the other day! im soooooooooooo sob after only 10km! manage to do 24km ONLY!<br />
And after that able to run-xercise for 3km with Ruby that day then... kaput... and now trying to imagine how am i wana run 5km.. ride.. n run again for 5 km!<br />
<span id="goog_1856802656"></span><span id="goog_1856802657"></span><br />
And i kept asking my hub... what is the distance for powerman sprint for cycling?? till now my brain tend to wanting to forget............ well.. my brain sometimes gives tooooooooooo lots of ideas.. and i must and already learn to reduce things! thanks a lot to hub who neverending sabar with my kerajinan...<br />
<br />
Gosh... so irritated with a person nearby me who consistantly harassing this boy-pelayan.. about the code for WIFI! U are stupid that why u are unable to connect... and i have to open my mouth and said.. 'No need code to connect... pergi website dia n just connect'..<br />
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welllllllllll...............................iklan sebentar tadi..<br />
the upcoming event for me:<br />
1-Powerman.. im persuasing mysef to take it as a vacation as i know this year my performance gona be worst than last year...<br />
2- 12H Walk at Melaka.. a new experience for me n hub.. note to self: lom book homestay..<br />
3- Malakoff Interstate Ride 2011: my fav event of the year...last year able to suprise myself... that i manage to ride nearly 80km without stop! (for the second day event).. round island takyah harap la..hihi..<br />
and i come across so many ppl.... jadi teman berborak while riding.. so galssssss.. if u all come across me do tegur i okay! btw, its easy to recognise me.. the biggest n tallest one! haha<br />
note so self: dah reg homestay but belum daftar malakoff..<br />
that all folks!<br />
and paling penting.. istiqamah!Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-29671567110974581812011-10-12T15:59:00.009+08:002011-10-13T16:02:52.687+08:00Riding Trip to Fraser Hill Route (Feb 2011) & Genting Sempah Route (Mac 2011)<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjudy5x4lXStnIuW__PWoPUDVmKyaWvr9QjFSO9kEJNLZ2JBijzXs-s8sN5dX3SLy-SR1PXmu5JbKqKZ75HVetOnJSB7-27agRsLsKz1vQwJ5LZuze3EVBpjX3sNcXBS7fZ13CKqSQ0IuY/s1600/4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjudy5x4lXStnIuW__PWoPUDVmKyaWvr9QjFSO9kEJNLZ2JBijzXs-s8sN5dX3SLy-SR1PXmu5JbKqKZ75HVetOnJSB7-27agRsLsKz1vQwJ5LZuze3EVBpjX3sNcXBS7fZ13CKqSQ0IuY/s320/4.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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Assalamualaikum dan Selamat Sejahtera,<br />
I want to sell the item above.<br />
<br />
Status: Used Item<br />
Reason For Selling: im driving a wira.<br />
Price: RM 250<br />
Cash On Delivery at Shah Alam.<br />
Call/Sms: 019 309 3660<br />
Tq!<br />
<br />
Date Updated ~ 2 April 2011<br />
Item Status ~ Available StillNukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-9093329430733899352011-04-02T20:22:00.004+08:002011-04-04T13:36:54.774+08:00BnB Rear Bicycle Carrier for SALE!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrqu32N4aKgq1iOm4u8ctZTDLevjp-URLRsrOrz8183GlEf_FyKnacLKoEI0BE6unYBIEjMNfED2l_ct1YYxUyzAXPGTbCWk1hja10y8nxEEWFQFnKZoymuB6DYZrlAUATDr_Ejdd3sPM/s1600/photo-739803.JPG" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5590960106907544738" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrqu32N4aKgq1iOm4u8ctZTDLevjp-URLRsrOrz8183GlEf_FyKnacLKoEI0BE6unYBIEjMNfED2l_ct1YYxUyzAXPGTbCWk1hja10y8nxEEWFQFnKZoymuB6DYZrlAUATDr_Ejdd3sPM/s320/photo-739803.JPG" /></a></div><div class="mobile-photo"></div><div class="mobile-photo"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9STsTepBm9T7wUqGHgznRK0KVI_R-fHU6CNs_z2IyDbfBFANRV9zmpxhkeHflminoYSXRE2P2xMdTw2Qun5utoFAs0XqKTmzpm7P0UEfCoaKehG1gMcQUC6-OmVFoanplLJF3YHuL7ew/s1600/bb.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9STsTepBm9T7wUqGHgznRK0KVI_R-fHU6CNs_z2IyDbfBFANRV9zmpxhkeHflminoYSXRE2P2xMdTw2Qun5utoFAs0XqKTmzpm7P0UEfCoaKehG1gMcQUC6-OmVFoanplLJF3YHuL7ew/s320/bb.JPG" width="240" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx_pE7eLE53FOFVYVCblP7x309IQR2O0cbz0zpBZj6A9n8VQ5XvwTtGzSqTBt-rQyIKN-hsdDGuVifq1CQrxXHN0Rzrcw_rNSm1ZhyphenhyphenpZQ2PqotDjMslMdce5S3U7G9L6ojjvnfG-csWXU/s1600/bb2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx_pE7eLE53FOFVYVCblP7x309IQR2O0cbz0zpBZj6A9n8VQ5XvwTtGzSqTBt-rQyIKN-hsdDGuVifq1CQrxXHN0Rzrcw_rNSm1ZhyphenhyphenpZQ2PqotDjMslMdce5S3U7G9L6ojjvnfG-csWXU/s320/bb2.JPG" width="240" /></a></div><div class="mobile-photo"><br />
</div>Assalamualaikum dan Selamat Sejahtera..<br />
I want to sell my BnB Bike Carrier. Banyak berjasa dah ni.<br />
Very good condition. I do take good care of my stuff! <br />
Used less than 7 months.<br />
Reason of selling: upgrading to roof rack!<br />
Price : RM 250. <br />
Cash On Delivery at Shah Alam.<br />
Call/sms: 019 309 3660<br />
Thank You!<br />
Tima Kasih!<br />
<br />
Item Status ~ SOLD @ 4 April 2012Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-81910536739010597072011-03-08T14:57:00.000+08:002011-03-08T14:56:11.521+08:00Training Gombak ke Genting Sempah 5hb Mac 2011! Tima Kasih semua!<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHCyMnGqhAygo-VqzuQa-WFJ_Ai_Dhv4_GCb8w162PEQ8NrI22QeU__xnJ9cwpAa0dfGhD3K19E4bwodKnRK-I0KcgIyV1Qur4sHWPTx-husimt-1ltZd4Cu9zhjchfedMZNOHmDiOvK4/s1600/photo-771525.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHCyMnGqhAygo-VqzuQa-WFJ_Ai_Dhv4_GCb8w162PEQ8NrI22QeU__xnJ9cwpAa0dfGhD3K19E4bwodKnRK-I0KcgIyV1Qur4sHWPTx-husimt-1ltZd4Cu9zhjchfedMZNOHmDiOvK4/s320/photo-771525.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5581599359753686114" /></a></p>Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-2021651444978412042011-01-18T10:10:00.001+08:002011-01-18T10:10:11.603+08:00Physiotherapy Exercises<span class="Apple-style-span" style="font-family: Arial, Verdana, sans-serif; font-size: 12px; "><div class="title" style="background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(244, 244, 244); border-bottom-style: solid; border-bottom-width: 1px; border-bottom-color: rgb(153, 153, 153); padding-top: 7px; padding-right: 7px; padding-bottom: 5px; padding-left: 7px; background-position: initial initial; background-repeat: initial initial; "> <h1 style="padding-top: 0px; padding-right: 0px; padding-bottom: 5px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; color: rgb(0, 51, 102); font: normal normal bold 20px/normal Arial; "> Physiotherapy Exercises</h1>Physiotherapy exercises enable people to deal with injuries and diseases that hamper their functional abilities. There are specific physiotherapy exercises which deal with different parts of the body like shoulder, knees, lower back.</div> <div class="artImg" style="float: right; text-align: center; "><img src="http://www.buzzle.com/img/articleImages/512564-27512-15.jpg" width="329" height="220" alt="Physiotherapy Exercises" class="ImgBorder" style="border-top-width: 1px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-style: initial; border-color: initial; padding-top: 1px; padding-right: 1px; padding-bottom: 1px; padding-left: 1px; margin-top: 2px; margin-right: 2px; margin-bottom: 0px; margin-left: 2px; border-top-color: rgb(153, 153, 153); border-right-color: rgb(153, 153, 153); border-bottom-color: rgb(153, 153, 153); border-left-color: rgb(153, 153, 153); border-top-style: solid; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; "></div> <div id="second_ad_unit" style="margin-bottom: 10px; "></div><div class="article" style="padding-top: 2px; padding-right: 7px; padding-bottom: 2px; padding-left: 7px; margin-top: 5px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 13px/normal Arial; "> Physiotherapy exercises alleviate pain and are even used to strengthen muscles and joints to help avoid injuries. These exercises are considered to be one of the best way to deal with muscle pull and strain. Physiotherapy exercises are widely used to treat sports injuries and orthopedic disorders. These exercises are also used to improve the range of motion and flexibility. People who have been in accidents and are facing problems with natural movements also benefit by these exercises. Physical therapists who are highly trained help people who are suffering with problems in specific areas like knees, shoulders, neck, back, etc. Here are a few <a href="http://www.buzzle.com/articles/physical-therapy/" style="font: normal normal normal 12px/normal Arial; color: rgb(0, 51, 153); text-decoration: none; ">physical therapy</a> exercises for specific parts.<br> <br><b style="background-color: rgb(255, 0, 0);">Physiotherapy Exercises for Knee Pain</b><br>One of the most injury prone part of the human body is the knee as this is mostly due to extensive use be it a sports person or a non athlete. Physiotherapy exercises for the knee <span class="Apple-style-span" style="background-color: rgb(255, 255, 51);">concentrate on the quadriceps, hamstring and hip abductor muscles</span>. Here are a few <a href="http://www.buzzle.com/articles/knee-pain-exercises.html" style="font: normal normal normal 12px/normal Arial; color: rgb(0, 51, 153); text-decoration: none; ">knee pain exercises</a><ul> <li>Leg Lifts : <span class="Apple-style-span" style="background-color: rgb(51, 255, 51);">Lie on your back with your right leg extended in front of you and left leg bent at the knee and foot firmly planted on the ground. Now lift your right leg off the ground without bending your right knee, try and go as up as the left knee height. Repeat the motion with the left leg by bending the right leg for the desired number of repetitions.</span></li> <li>Hamstring Curls : <span class="Apple-style-span" style="background-color: rgb(255, 153, 255);">Lie on your stomach with your hands by your side. Now bend your right leg at the knee and bring your heel towards your buttocks</span>. Now grab the right ankle with your right hand and hold position for a 10 count. Repeat this <a href="http://www.buzzle.com/articles/knee-exercises/" style="font: normal normal normal 12px/normal Arial; color: rgb(0, 51, 153); text-decoration: none; ">knee exercise</a> with your left leg for desired repetitions.</li> </ul><b style="background-color: rgb(255, 0, 0);">Physiotherapy Exercises for Shoulder Pain</b><br>The shoulder has muscles like the trapezius, deltoids, rotator cuff, etc, when there is a tear or strain in these muscles one will experience pain. To get relief from this pain and also to strengthen them to avoid injuries you could try <a href="http://www.buzzle.com/articles/exercises-for-shoulder-pain.html" style="font: normal normal normal 12px/normal Arial; color: rgb(0, 51, 153); text-decoration: none; ">exercises for shoulder pain</a> like<ul> <li>Shoulder Squeeze : Stand straight with your shoulders straight and chest out and hands resting by your side. Now tuck your chin bend your arms at the elbows and push your shoulders back as if you are trying to touch them behind your back. Once you have squeezed them together as much as possible, hold the position for a 10 count.</li> <li>Cuff Contraction : Stand tall looking straight ahead and with your chest out. Now bend your right arm at the elbow at a 90 degree angle so that your forearms are parallel to the ground. Keep your elbow close to the body and move your hand away from the body as far as possible. Repeat the motion with the other hand for desired repetitions.</li> </ul><b style="background-color: rgb(255, 0, 0);">Physiotherapy Exercises for Lower Back Pain</b><br>Another vulnerable body part that is prone to cramps, strains and injuries is the lower back and if you want to strengthen it or get relief from pain you need to inculcate some exercises.<a href="http://www.buzzle.com/articles/lower-back-pain-exercises.html" style="font: normal normal normal 12px/normal Arial; color: rgb(0, 51, 153); text-decoration: none; ">Lower back pain exercises</a> if done correctly and regularly will greatly reduce the risk of future injuries and give relief from any residual pain. Some back exercises you could try<ul> <li><span class="Apple-style-span" style="background-color: rgb(255, 255, 0);">Knees to Ches</span>t : For this routine lie down on your back on an exercise mat with your legs extended in front of you. Then bend your left leg and grab your knee to pull it towards your chest. Once fully contracted hold the position for a 20 count, now repeat the motion with your right leg.</li> <li><span class="Apple-style-span" style="background-color: rgb(255, 255, 0);">Cat Stretch</span> : For this <a href="http://www.buzzle.com/articles/stretching/" style="font: normal normal normal 12px/normal Arial; color: rgb(0, 51, 153); text-decoration: none; ">stretching</a> exercise routine get down on all fours by planting your palms and knees firmly on the floor. Now push your tummy towards the floor and lift your head up and look straight ahead. Hold this position for a 10 count and repeat the exercise 2-3 times for relief from <a href="http://www.buzzle.com/articles/lower-backpain/" style="font: normal normal normal 12px/normal Arial; color: rgb(0, 51, 153); text-decoration: none; ">lower back pain</a>.</li> </ul><b style="background-color: rgb(255, 0, 0);">Physiotherapy Exercises for Neck Pain</b><br>It is one of the most recurring body pains, and one of the ways to find relief is by doing simple <a href="http://www.buzzle.com/articles/neck-pain-exercises.html" style="font: normal normal normal 12px/normal Arial; color: rgb(0, 51, 153); text-decoration: none; ">neck pain exercises</a>. Just by rotating or twisting the neck in a particular direction can help make your neck muscles flexible and strong.<ul> <li>Back and Front Tilt : Stand with your feet hip width apart and hands fully extended hanging by your side. Now very slowly tilt your head back as far as you can without arching your back. Hold position for 5-10 count. Then tilt your head forward, try and touch your chin on the chest and hold position for 5-10 count.</li> <li>Neck Rotation : You can either sit or stand for this <a href="http://www.buzzle.com/articles/neck-exercises/" style="font: normal normal normal 12px/normal Arial; color: rgb(0, 51, 153); text-decoration: none; ">neck exercise</a>, start by looking straight ahead and then slowly rotate your neck clockwise. Rotate your neck clockwise 5-8 times then rotate it anti clockwise. Keep your eyes open through out the motion if you feel dizzy while rotating your neck stop the exercise and either lie down or sit down if you are standing.</li> </ul><b style="background-color: rgb(255, 0, 0);">Physiotherapy Exercises for Foot Pain</b><br>One of the most used muscles are the leg muscles we use them for movement, stability, etc and all this makes them prone to injuries and cramps. Inculcate a few <a href="http://www.buzzle.com/articles/foot-and-ankle-exercises.html" style="font: normal normal normal 12px/normal Arial; color: rgb(0, 51, 153); text-decoration: none; ">foot and ankle exercises</a>in your daily routine it doesn't take much time to perform them and they are quiet simple.<ul> <li>Ankle Curls : Sit on a chair and keep your feet on the ground slightly apart so that you form a 90 degree angle with your thighs and leg. Now firmly plant your heel in the floor and curl your foot up towards your shin bone. Once you are all the way up hold position for 5 count and let your foot back down. This exercise works well when you have ankle pain.</li> <li>Tip Toes : For this exercise stand straight looking forward and hands fully extended by your side, this will be the start position. Now lift your heels of the ground so that your body weight is balanced on your toes, once you are up hold the position for a 5-10 count.</li> </ul><b style="background-color: rgb(255, 0, 0);">Physiotherapy Exercise Tips</b><br>Physiotherapy exercises aren't just used when you experience strain or pulls in your muscles, they can also be used to improve flexibility. Physiotherapists also recommend doing these exercises as a preventive measure. If you do these exercises daily as part of your muscle warm up routine you can avoid muscle cramps and strains. <br> <br>If you are having pain in your joints, muscles, tendons, etc you can manipulate them by putting pressure or by stretching them for relief. In most exercises you don't even need to use any<a href="http://www.buzzle.com/articles/fitness-equipment/" style="font: normal normal normal 12px/normal Arial; color: rgb(0, 51, 153); text-decoration: none; ">fitness equipment</a>. All you have to do is bend and twist your body parts to get relief from pain.<br> <br>Do these exercises regularly as muscles need constant stimulation and consistency in the workout program is crucial for success. Whenever you are doing these exercises concentrate on the muscle you are working and notice the pain you are experiencing. Decide a time for doing these exercises prior and keep a workout tracking sheet to track your program.<br> <br>Physiotherapy exercises are one of the major tools used by therapists to help people deal with aches and pains. Many fitness experts also believe that inculcating physiotherapy exercises in the daily workout plan is a great way to improve flexibility.</div> <div id="author" style="padding-top: 3px; padding-right: 0px; padding-bottom: 5px; padding-left: 7px; "><table width="100%" cellpadding="0" cellspacing="0" border="0" class="fixedtable" style="table-layout: fixed; "><tbody><tr> <td style="font: normal normal normal 12px/normal Arial, Verdana, sans-serif; "><br>By <a class="cap" href="http://www.buzzle.com/authors.asp?author=52609" style="font: normal normal normal 12px/normal Arial; text-transform: capitalize; color: rgb(0, 51, 153); text-decoration: none; ">Indrajit Deshmukh</a><br> Published: 1/13/2011</td></tr></tbody></table></div></span><br> Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com1tag:blogger.com,1999:blog-3255585121793203949.post-7962854461442819352011-01-10T19:40:00.002+08:002011-01-10T19:40:41.833+08:00Malakoff Interstate Ride 31 Dis 2010-1 Jan 2011<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnlJvXFpY6Fw6b2jUoyk8SKH-Ge8TCDEin95zut4DPJM0WkNLo1lFplnZ4_SNeYAQQu7X_fOvJF9w7rfKykw8W8ogOIOq8G7toaOf3tHawuoEZB2iVB3VlNnbtaOpaUtjtjkqguRMtEoM/s1600/bikke.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnlJvXFpY6Fw6b2jUoyk8SKH-Ge8TCDEin95zut4DPJM0WkNLo1lFplnZ4_SNeYAQQu7X_fOvJF9w7rfKykw8W8ogOIOq8G7toaOf3tHawuoEZB2iVB3VlNnbtaOpaUtjtjkqguRMtEoM/s400/bikke.jpg" width="400" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4Zwpj10uG15VVs3UCsnfFx9p_ebT0qungIuduzJYhX209rmU6jOi6xomr2vH6ZxkruboN2uL4DTDXWZ4RjpjHQLgkYemjg2oH30gxxnfkevHFhVWnScpaOOKEFS_i62ccSMjsN6neiV8/s1600/bike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4Zwpj10uG15VVs3UCsnfFx9p_ebT0qungIuduzJYhX209rmU6jOi6xomr2vH6ZxkruboN2uL4DTDXWZ4RjpjHQLgkYemjg2oH30gxxnfkevHFhVWnScpaOOKEFS_i62ccSMjsN6neiV8/s400/bike.jpg" width="400" /></a></div>Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-41921841277347054382010-12-27T14:04:00.001+08:002010-12-27T14:04:58.824+08:0042km Dragon Back Training!<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLYIw_xjpCjHbalGlqgjtyLZ9ra1s90sP0OVEgfYYgISmGmscIrp6Nuq-_VADK2pMzXNX0J2pNcO-v2DjjyaVR4hzZ-r4ujIDj-HWGSxpxiYRaLG1j9ZVTDP-QkfwjlnwZGwKdidsDD-U/s1600/MyPhotoWall-798825"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLYIw_xjpCjHbalGlqgjtyLZ9ra1s90sP0OVEgfYYgISmGmscIrp6Nuq-_VADK2pMzXNX0J2pNcO-v2DjjyaVR4hzZ-r4ujIDj-HWGSxpxiYRaLG1j9ZVTDP-QkfwjlnwZGwKdidsDD-U/s320/MyPhotoWall-798825" border="0" alt="" id="BLOGGER_PHOTO_ID_5555239119719835458" /></a></p>Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-37436077190485118372010-12-09T23:56:00.000+08:002010-12-09T23:55:55.609+08:00Penang Bridge International Marathon 2010<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2_8E44wlrQot_-cg-8dAX4Ym7hATEis5oCYX6ty7nD6-XGQ5s-FIrV_C-kte-nEc9q2Q1314f9ctGPsieQKVbLW0BAU3ftgYDaAnKlxMkfdzP3whvwXNLkxv9gCrB3DRzK155nZZlYVY/s1600/photo-755611.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2_8E44wlrQot_-cg-8dAX4Ym7hATEis5oCYX6ty7nD6-XGQ5s-FIrV_C-kte-nEc9q2Q1314f9ctGPsieQKVbLW0BAU3ftgYDaAnKlxMkfdzP3whvwXNLkxv9gCrB3DRzK155nZZlYVY/s320/photo-755611.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5548711872922745122" /></a></p>Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-36065481769690699592010-12-09T23:42:00.001+08:002010-12-09T23:42:17.240+08:00Powerman Sprint Duathlon 2010<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi85rjuNQn_fQEPBRVGnNbkSMKdSeZm6yRrbBohV8-mf0OgEcljyPygsLCfh7QRRofqaVqSPrCRyeVEqyujH9JoH30SHXmz-p0vqyoYIPjt5MfvK1X604feZ7ie7U-iIc8X3UnxBtWlHYU/s1600/photo-737241.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi85rjuNQn_fQEPBRVGnNbkSMKdSeZm6yRrbBohV8-mf0OgEcljyPygsLCfh7QRRofqaVqSPrCRyeVEqyujH9JoH30SHXmz-p0vqyoYIPjt5MfvK1X604feZ7ie7U-iIc8X3UnxBtWlHYU/s320/photo-737241.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5548708354843171042" /></a></p>Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-65500964701793032352010-11-19T11:13:00.001+08:002010-11-19T11:13:36.930+08:00ITB?<table class="DefaultText" width="621" cellpadding="0" cellspacing="0"><tbody><tr><td valign="top" width="447"><table width="448" align="center" border="0" cellpadding="0" cellspacing="0"><tbody><tr><td class="NavBoxHeader" width="5"> <br></td> <td class="NavBoxHeader" width="494"><br></td> <td class="NavBoxHeader" width="5"> </td> </tr> <tr> <td colspan="3" class="NavBoxBorder" height="1"><img alt="" src="http://www.time-to-run.com/images/1x1.gif" width="400" border="0" height="1"></td> </tr> <tr> </tr> </tbody> </table> <h2 class="DefaultText"><strong>Iliotibial Band Syndrome - ITB </strong></h2> <p class="DefaultText"><b><i>Definition</i></b>: Pain and inflammation on the outside of the knee, where the iliotibial band (a muscle on the outside of the thigh) becomes tendinous, and results in a friction syndrome by rubbing against the femur (thigh bone) as it runs alongside the knee joint. </p><p class="DefaultText"><b><i><img src="http://www.time-to-run.com/images/1itb.gif" alt="illitibiol band syndrome" width="210" align="right" height="210">Symptoms:</i></b><br> Initially, a dull ache 1-2 kilometres into a run, with pain remaining for the duration of the run. The pain disappears soon after stopping running, later, severe sharp pain which prevents running pain is worse on running downhills, or on cambered surfaces pain may be present when walking up or downstairs.<br> Local tenderness and inflammation </p><p><b><i>Causes:</i></b><br> Anything that causes the leg to bend inwards, stretching the ITB against the femur overpronation <font face="Arial" size="2"> (feet rotate too far inward on impact)</font> tightness of the ITB muscle lack of stretching of the ITB incorrect or worn shoes excessive hill running (especially downhills) and running on cambered surfaces overtraining </p></td> <td valign="top" width="1"><br></td> </tr> </tbody></table> <table class="NavBoxMain" width="158" border="0" cellpadding="0" cellspacing="0"> <tbody> <tr> <td rowspan="4" class="NavBoxBorder" width="1"><img alt="" src="http://www.time-to-run.com/images/1x1.gif" width="1" border="0" height="1"></td> <td colspan="3" class="NavBoxBorder" width="148" height="1"><img alt="" src="http://www.time-to-run.com/images/1x1.gif" width="148" border="0" height="1"></td> <td rowspan="4" class="NavBoxBorder" width="1"><img alt="" src="http://www.time-to-run.com/images/1x1.gif" width="1" border="0" height="1"></td> </tr> <tr> <td class="NavBoxHeader" width="8"> </td> <td class="NavBoxHeader" width="140">Treatment</td> <td class="NavBoxHeader" width="8"> </td> </tr> <tr> <td colspan="3" class="NavBoxBorder" width="150" height="1"><img alt="" src="http://www.time-to-run.com/images/1x1.gif" width="150" border="0" height="1"></td> </tr> <tr> <td colspan="3" class="NavBoxBorder" width="150" height="1"><img alt="" src="http://www.time-to-run.com/images/1x1.gif" width="150" border="0" height="1"></td> </tr> </tbody> </table> <p><b><i>Self-treatment:</i></b><br> Stop running, especially in the case of severe pain if pain is mild, then reduce training load and intensity, and avoid downhill running and running on cambered surfaces.<br> Take a course (5 - 7 days) of non-steroidal anti-inflammatory drugs <font face="Arial" size="2">(ibuprofen/voltaren/cataflam/mobic)</font> available from your general practitioner or pharmacist.<br> Apply ice to the knee <font face="Arial" size="2">(for 10minutes every 2 hours)</font> in order to reduce the inflammation <br> Self-massage, using arnica oil or an anti-inflammatory gel, to the muscle only (along the outside of the thigh). Do not massage the side of the knee where you feel the pain, as this will only aggravate the friction syndrome stretching of the ITB. Stand with the right leg crossed in the back of the left leg. Extend the left arm against a wall/pole/chair/other stable object. Lean your weight against the object while pushing your right hip in the opposite direction. Keep your right foot anchored while allowing your left knee to flex. You should feel the stretch in the ITB muscle in the right hip and along the outside of the right thigh. Hold for 30 sec. Relax slowly. </p><p> Repeat to opposite side. Repeat stretch 2 - 3 times per day. <br> Remember to stretch well before running <br> Return to running gradually<br> Full recovery is usually between three to six weeks </p><p class="DefaultText"><b><i>Medical treatment:</i></b> <br> Physiotherapy, if injury doesn't respond to self-treatment in 2 to 3 weeks<br> Orthotist or podiatrist for custom-made orthotics to control overpronation<br> Orthopaedic surgeon - if injury does not respond to physiotherapy treatment, a cortisone injection into the ITB, or surgery to release the ITB may be indicated. </p><p> <i><b>Alternative exercises</b></i>:<br> Swimming, pool running, cycling (in low gear) "spinning" <br> Avoid any exercise that places strain onto the ITB, specifically, avoid stair-climbing </p><p class="DefaultText"><b><i>Preventative measures:</i></b><br> Stretching of the ITB, quadriceps, hamstring, and gluteal muscles. Hold each stretch for 30 seconds, relax slowly. Repeat stretches 2 - 3 times per day. Remember to stretch well before running. <br> Strengthening of quadriceps, hamstring and calf muscles. </p><p class="DefaultText">Correct shoes, specifically motion-control shoes and orthotics to correct overpronation<br> Gradual progression of training programme<br> Avoid excessive downhill running, and cambered roads (stay on the flattest part of the road)<br> Incorporate rest into training programme </p><p class="DefaultText">The BIG five - <a href="http://www.time-to-run.com/injuries/thebig5/index.htm" class="h2">the 5 most common running injuries</a> [ <a href="http://www.time-to-run.com/injuries/thebig5/index.htm">in English</a> ] </p><ul><li><a href="http://www.time-to-run.com/injuries/thebig5/achilles.htm" class="h2"> Achilles tendonitis</a></li><li><a href="http://www.time-to-run.com/injuries/thebig5/runnersknee.htm" class="h2">Chondromalacia - Runner's Knee</a></li> <li><a href="http://www.time-to-run.com/injuries/thebig5/itb.htm" class="h2">iliotibial band (ITB) syndrome</a></li><li><a href="http://www.time-to-run.com/injuries/thebig5/plantar.htm" class="h2">Plantar Fasciitis</a></li><li><a href="http://www.time-to-run.com/injuries/thebig5/shinsplints.htm" class="h2">Shinsplints</a></li> </ul> <br> Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-37194041029973134052010-11-06T23:47:00.000+08:002010-11-06T23:47:14.801+08:00Ekspedisi Mendaki Gunung Kinabalu 2010 Hi All!<br />
<br />
Just wana share with u all.. my picture to Kinabalu...<br />
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more picture here..<br />
<a href="http://www.facebook.com/album.php?aid=2063678&id=1094222892&l=cd5a144b32">http://www.facebook.com/album.php?aid=2063678&id=1094222892&l=cd5a144b32</a><br />
<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzEkqFvmgK35QzjDdrb3MOt5ekerVdbn1H3pdm3X9RGlelbggl6jlCHONSSPqtHYgwh8TcdOF43jp2UBYKj8awXEUo8pcwrLZofyE4pL6ABKQO8HiXaHI5Ffb1hv7SMACT2puCjPponxc/s1600/1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzEkqFvmgK35QzjDdrb3MOt5ekerVdbn1H3pdm3X9RGlelbggl6jlCHONSSPqtHYgwh8TcdOF43jp2UBYKj8awXEUo8pcwrLZofyE4pL6ABKQO8HiXaHI5Ffb1hv7SMACT2puCjPponxc/s400/1.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">While coming down from Sayat-sayat</td><td class="tr-caption" style="text-align: center;"> </td><td class="tr-caption" style="text-align: center;"> </td><td class="tr-caption" style="text-align: center;"> </td><td class="tr-caption" style="text-align: center;"><br />
</td><td class="tr-caption" style="text-align: center;"><br />
</td><td class="tr-caption" style="text-align: center;"><br />
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</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd44HR7_O-UCrh47qyAlkoL9I-bwm_lk7mpbK26bDr_lJftHrDq6Q5rC3d99N2mqC3qLW-0Oo1VFr3R8ytdWRKSWoZZc7myEJeeaus4MDSKYYIn8k5mmvR4b5A4kz9QgKSPdHCZS2tkmE/s1600/10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd44HR7_O-UCrh47qyAlkoL9I-bwm_lk7mpbK26bDr_lJftHrDq6Q5rC3d99N2mqC3qLW-0Oo1VFr3R8ytdWRKSWoZZc7myEJeeaus4MDSKYYIn8k5mmvR4b5A4kz9QgKSPdHCZS2tkmE/s400/10.jpg" width="400" /></a></div>Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-80056176838325219592010-09-24T20:21:00.002+08:002010-09-25T14:07:03.090+08:00Newton Run 2010<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil3jLsvhQx_iZsR1bEDNdcLTDJoRpCxjQWX1QUU98O-aaSvwHRBRwtKfVf35rh8RjyDkd3feAYuibP4H5i9vADplk72v-MgIZYTes-dVhoqTS-eTqqTL0WxUPrjcLHpLo7U479TeBw51M/s1600/new.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil3jLsvhQx_iZsR1bEDNdcLTDJoRpCxjQWX1QUU98O-aaSvwHRBRwtKfVf35rh8RjyDkd3feAYuibP4H5i9vADplk72v-MgIZYTes-dVhoqTS-eTqqTL0WxUPrjcLHpLo7U479TeBw51M/s400/new.jpg" width="300" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMkKjjKF7VSejlTjHueqVfIkcB8ZgV_pgxyD3JLEfxKvusWECAkHseEKsPW3eM4S1StUfpu-gScwOxCclfFZXi1x3BilZ4Rb4tezAEFNAfYAX676qcOY3-3WclWcwYlv4NmdW5wRHi7ys/s1600/photo-753240.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" height="400" id="BLOGGER_PHOTO_ID_5520453978590271474" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMkKjjKF7VSejlTjHueqVfIkcB8ZgV_pgxyD3JLEfxKvusWECAkHseEKsPW3eM4S1StUfpu-gScwOxCclfFZXi1x3BilZ4Rb4tezAEFNAfYAX676qcOY3-3WclWcwYlv4NmdW5wRHi7ys/s400/photo-753240.JPG" width="217" /></a></div><div class="mobile-photo"></div>Hi all!<br />
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Insyallah im going for this run.. this Sunday.. with :<br />
- NO TRAINING for the past 4 weeks!<br />
- NO FOOD WATCHING since raya!<br />
- NOT much MOTIVATION for anything esp running! haha!<br />
<br />
ps: Reminder to myself.. DONT FORGET to cut your nails first thing tomorrow!! :)Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-11893150800373585812010-09-23T10:42:00.001+08:002010-09-23T10:42:14.459+08:00Quit Smoking Monday Messages<h1><i>Pesanan penuh kasih sayang kepada mereka yang masih merokok...</i><br></h1><h1>Quit Smoking Monday Messages</h1> <div class="date"></div> <div class="entry"><style>#spacer{clear:left}#abc #sidebar{margin-top:1.5em}</style><div id="sidebar"></div><p><a href="http://quitsmoking.about.com/od/relapse/ss/roadtorelapse.htm"><img src="http://z.about.com/d/quitsmoking/1/0/G/9/justonecig.jpg" alt="" align="right" border="0" height="170" hspace="5" width="97"></a></p> <p><strong>5 Steps That Can Lead to Relapse</strong></p> <p>When we're aware of the kinds of faulty thought patterns that can throw a quit program off track ahead of time, we have the advantage of being able to create a plan of action to deal with them.</p> <p style="background-color: rgb(255, 255, 102);">Let's take a look at 5 of the most common reasons people relapse and consider how we can navigate them successfully should they arise.</p> <p style="color: rgb(0, 0, 0); background-color: rgb(255, 0, 0);"><strong><em>Knowledge is Power!</em> </strong></p> <ul style="background-color: rgb(255, 204, 0);"><li><strong><a href="http://quitsmoking.about.com/od/relapse/ss/roadtorelapse.htm">Self-Pity</a></strong></li></ul> <ul style="background-color: rgb(255, 204, 0);"><li><strong><a href="http://quitsmoking.about.com/od/relapse/ss/roadtorelapse_2.htm">Self-Deprecation</a></strong></li></ul> <ul style="background-color: rgb(255, 204, 0);"><li><strong><a href="http://quitsmoking.about.com/od/relapse/ss/roadtorelapse_3.htm">Blaming Others</a></strong></li></ul> <ul style="background-color: rgb(255, 204, 0);"><li><strong><a href="http://quitsmoking.about.com/od/relapse/ss/roadtorelapse_4.htm">Over-Confidence</a></strong></li></ul> <ul style="background-color: rgb(255, 204, 0);"><li><strong><a href="http://quitsmoking.about.com/od/relapse/ss/roadtorelapse_5.htm">Impatience</a></strong></li></ul> <p><strong></strong><sub><em></em></sub></p><p><strong><a href="http://forums.about.com/n/pfx/forum.aspx?nav=messages&webtag=ab-quitsmoking&tid=91278">Take The Quit Smoking Monday Pledge</a></strong></p> <p><a href="http://quitsmoking.about.com/od/chooseyourquitdate/a/healthymonday.htm"><img src="http://z.about.com/d/quitsmoking/1/0/b/B/healthymonday.gif" alt="" align="right" border="0" height="97" hspace="5" width="160"></a></p> <p><strong><a href="http://quitsmoking.about.com/od/chooseyourquitdate/a/healthymonday.htm">Healthy Monday</a></strong> encourages us to think of <em>every </em>Monday as a day that we can begin work anew on goals that we have for ourselves. If you're still smoking, put your cigarettes down and get started on your quit program today.</p> <ul><li><strong><a href="http://quitsmoking.about.com/od/tipsforquitting/a/HM.htm">Quit Smoking Monday Messages Archive</a></strong></li></ul> <p>We all have the ability to quit smoking successfully, and we all deserve a life that is free of addiction. Honor <em>your</em> life by choosing Monday as the day to start and reinforce your quit program.</p> <p style="background-color: rgb(255, 153, 255);"><strong><em>You can quit smoking</em></strong> ... and we're here to help you, one simple Monday at a time.</p></div><br> Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-80085780633920362042010-09-08T09:46:00.001+08:002010-09-08T09:46:32.471+08:00The Secret to Productive Workout<div style="font-family:garamond,new york,times,serif;font-size:14pt"><div><br></div><div style="font-family: garamond,new york,times,serif; font-size: 14pt;"><span>Credit to <a rel="nofollow" target="_blank" href="http://www.dailymuscle.com">www.dailymuscle.com</a> </span><br><div style="font-family: times new roman,new york,times,serif; font-size: 12pt;"><div style="font-family: garamond,new york,times,serif; font-size: 14pt; color: rgb(64, 64, 255);"><div><p><br></p><p>I'm here to tell you that <strong>you CAN see great results with efficient 1 hour workouts</strong> or even less - whether it's weight loss or to build a physique like a greek god. Anyone who tells you otherwise probably doesn't have a clue on what he or she is doing. Take for example the personal trainer at your gym who only spends 1 hour with his/her clients, but when they do their own workouts - it sometimes goes up to 2 hours each. Are you being cheated? Well no - it's just that they probably have no clue on what they're doing themselves. But - we'll save that story for another day before this post becomes a long-winded rant. So I've just got ONE secret to share with you - and actually, it's not much of a secret at all.</p> <p>Are you ready? …<span id="more-1673"></span></p> <p>The GREATEST piece of advice I can give to have a productive workout is:</p> <h4><span style="color: rgb(255, 0, 0);"><strong>#1 Secret: Have A Workout Plan</strong></span></h4> <p>And as obvious as it may seem - most people just don't do it right - and most will insist on still going ahead even when they know this is what needs to be addresses. When I say 'workout program' - I don't just mean something like Chest on Mondays, Back on Tuesdays, Arms on Thursdays, etc. We want to get into the details.</p> <p>- Specific exercises<br> - The order of exercises done<br> - Number of sets, rep range, how long to rest between sets<br> - What days to work out, and when to take a day off<br> - Supporting nutritional habits - what to eat and when, and how much, what to avoid<br> - How long should it span - 3 months? 6 months?<br> - Does training intensity vary every month - continuously challenging your body and forcing it to adapt</p> <p>Can I tell you, that great physiques are born this way?</p> <p>Would you drive to another state if you didn't know your way? No - you'd probably get a map, or some people even invest in a GPS system for their cars so they can be really specific and even know exactly where to take a turn. There's no reason why our workouts should be any different - cos after all, we ARE taking our physiques from Point A to Point B right?</p> <p>Back when I was still working in the IT Industry a couple of years ago, my bosses used to drill the phrase <strong>"Failing to plan is planning to fail"</strong> into me very often - and I'm extremely grateful for that. That phrase holds true for many aspects of our lives.</p> <p>As long as you have a PLAN, or if I can call it a 'roadmap', you will be able to exercise with 100% focus. You can plot your journey right because you know where you're heading. No more guesswork, no more lingering around at the gym thinking of what to do next, no more frustration as to why you aren't seeing results in a few weeks because… you have a plan and you haven't reached your 'destination' yet. And that plan should ideally span for a few months long - not just one that repeats itself every week.</p> <h3><strong>The Trouble With Most Of Us</strong></h3> <p>Many of you may be saying right now, that you DO have a 'plan'. But today, I'd like to challenge your plan. How complete is it? Was it even designed specifically for you, taking into consideration your goals, needs, limitations, and perhaps even your medical condition? Does it take into account what foods are available to you? Probably not.</p> <p>Many people tend to just try out random routines they get off the Internet (a majority of which are designed for the typical bodybuilder), and after a couple of weeks (or on rare occasions they stick to it for a few months), they'll just hop on to something else - because there was never a PLAN - there was never any form of continuity). Of course, there are many great routines out there, like <a rel="nofollow" target="_blank" href="http://www.dailymuscle.com/turbulencetraining">Turbulence Training</a> (which I highly recommend if you need some help with getting a plan) - but the problem with most of us is that we just don't stick to the plan long enough, and we give up, and then we complain. Who is to blame?</p> <h3><strong>How You Can Start Having Productive Workouts That Get You To Your Goals<br> </strong></h3> <p>My advise to you, if you're looking at getting started with a plan is to work with a coach/personal trainer who understands your goals and limitations to come up with a customised routine for you. One that is designed to fit your schedule. A well designed workout program can do wonders for your 'gym life' and breathe fun and excitement back into your dull old gym routine. It can deliver solid results.</p> <p>A great trainer has his/her own 'secret sauce' that they can 'pour over' their workout program. I'm not just saying this, but I know this for sure - in my quest to get the ultimate plan for myself, I ended up investing a lot of money to work with someone I consider to be a nutritional genius and a world-class coach, <a rel="nofollow" target="_blank" href="http://www.johnberardi.com/about/jb.htm">Dr. John M Berardi</a>, PhD, CSCS. My investment was worth every single cent as it has completely changed my life and the way I do things - and I'm not exaggerating. I am now on Month-5 of my workout plan and I've never felt this awesome before. It is important to know that you can always learn something from someone who is fitter than you - and I decided to take a shortcut and learn from the best.</p><p><br></p> <p><strong>You should too.</strong></p> <p>It is my honest desire that everyone makes good use of their time at the gym - while still getting maximum results. I'm tired (and often feel sorry) for people who pound away at the gym for hours and hours and yet walk away feeling unsatisfied - I'd like to save you time, because time is priceless, and it is too precious to be spent doing something that could be done so much faster. That time you've been wasting at the gym is better off spent with your kids, your significant other, reading a book, pampering yourself with a massage, or in my case, it means more time with my rottie at home (who I don't get to see much when I'm out working with clients all day).</p> <p><br></p> <p>So if all this while you've been thinking you could get that physique you've been dreaming of by performing random exercises at the gym? Well I'm sorry to burst your bubble. It takes a little bit more work than that. And little bit here is an understatement.</p> <p>So yes, it took a really long blog post to illustrate my point - but I needed to say all of it. And now you too know, that the secret to having a productive workout is to have a plan.</p> <p>Get started.</p><p><br></p> </div> </div><br> </div></div> </div><br> Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-36372554256251271532010-08-24T16:36:00.001+08:002010-08-24T16:36:48.702+08:00Substituting Whole Grains for White Rice May Lower Risk for Type 2 Diabetes<br>Substituting Whole Grains for White Rice May Lower Risk for Type 2 Diabetes<br><div class="gmail_quote"><br>June 14, 2010 — Substituting brown rice or other whole grains for white rice is <span style="background-color: rgb(255, 255, 0);">associated with a lower risk for type 2 diabetes, according to results from the Health Professionals Follow-up Study and the Nurses' Health Study (NHS) I and II reported in the June 14 </span>issue of Archives of Internal Medicine.<br> <br>"Because of differences in processing and nutrients, brown rice and white rice may have different effects on risk of type 2 diabetes mellitus," write Qi Sun, MD, ScD, from the Harvard School of Public Health in Boston, Massachusetts, and colleagues. "We examined white and brown rice consumption in relation to type 2 diabetes risk prospectively in the Health Professionals Follow-up Study and the Nurses' Health Study I and II."<br> <br>Diet, lifestyle habits, and disease status were prospectively determined and updated for 39,765 men and 157,463 women in these cohorts.<br><br><span style="background-color: rgb(51, 255, 51);">Higher intake of white rice (≥ 5 servings per week vs < 1 per month) was associated with a greater risk for type 2 diabetes</span> after multivariate adjustment for age, lifestyle, and other dietary risk factors. Pooled re<span style="background-color: rgb(51, 255, 51);">,</span>lative risk [RR] was 1.17 (95% confidence interval [CI], 1.02 - 1.36). <span style="background-color: rgb(0, 204, 204);">In contrast, the risk for type 2 diabetes was lower with high intake of brown rice (≥ 2 servings per week vs < 1 per month; pooled RR, 0.89; 95% CI, 0.81 - 0.97).</span><br> <br>The investigators estimated that replacing 50 g per day of uncooked white rice (one-third serving per day) with the equivalent amount of brown rice was associated with a 16% lower risk for type 2 diabetes (95% CI, 9% - 21%). For replacement with whole grains as a group, diabetes risk was 36% lower (95% CI, 30% - 42%).<br> <br><span style="color: rgb(255, 0, 0);">"Substitution of whole grains, including brown rice, for white rice may lower risk of type 2 diabetes,"</span> the study authors write. "These data support the recommendation that most carbohydrate intake should come from whole grains rather than refined grains to help prevent type 2 diabetes."<br> <br>Limitations of this study include study populations primarily consisting of working health professionals with European ancestry, measurement error of rice intake assessment related to use of food frequency questionnaires, possible residual confounding, and lack of oral glucose tolerance test data to confirm diabetes diagnoses.<br> <br>"The current Dietary Guidelines for Americans identifies grains, including rice, as one of the primary sources for carbohydrate intake and recommends that at least half of carbohydrate intake come from whole grains," the study authors conclude. "From a public health point of view, replacing refined grains such as white rice by whole grains, including brown rice, should be recommended to facilitate the prevention of T2D [type 2 diabetes]."<br> <br>The National Institutes of Health supported this study. Dr. Sun is supported by a postdoctoral fellowship from Unilever Corporate Research. <br><br><a href="http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs121.snc4/36425_1347706568095_1094222892_30881468_7538894_n.jpg" target="_blank">http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs121.snc4/36425_1347706568095_1094222892_30881468_7538894_n.jpg</a> <br> <br> </div><br>-- <br>~ida~<br><br><a href="http://bmiprojek.blogspot.com" target="_blank">bmiprojek.blogspot.com</a><br><a href="http://nukilanida.blogspot.com" target="_blank">nukilanida.blogspot.com</a><br> Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-11126037747472429692010-08-15T23:19:00.002+08:002010-08-15T23:28:17.033+08:00Why Cycling Is the Best for a Cardio Workout!<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_MbIj9ms3ORXmVppEs1O5AGNtVTC-bDqxEO9D_aZJ7_l_h86wyCz2akJZf2M8UFNWCKoug1xgEYdSnohdByXtupQ2yYinoWiBSiXs6keNI1GBwVnOaQv9Il8sKE6Ej4tdUVO01J8KWwg/s1600/photo-741799.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_MbIj9ms3ORXmVppEs1O5AGNtVTC-bDqxEO9D_aZJ7_l_h86wyCz2akJZf2M8UFNWCKoug1xgEYdSnohdByXtupQ2yYinoWiBSiXs6keNI1GBwVnOaQv9Il8sKE6Ej4tdUVO01J8KWwg/s320/photo-741799.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5505657342407778258" /></a></p>By MITAISM<br />
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Everyone certainly wants a good heart condition in order to work and perform activities as well as possible. Cardiovascular endurance - which refers to the heart – is very good for the entire body. If you really want a strong heart condition, then the cardio exercise is the way to make it happen. Cardio exercise is any activity that increases your heart rate and keeps it raised for a specific period. This endurance exercise is known as aerobic exercise. The types of exercises that related to cardiovascular exercise are things like jogging, fast walking, swimming, and cycling.<br />
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The cardio workout will stimulate the heart and lungs. The stimulation is achieved through the proper intensity and continued level of the exercise being conducted. This exercise has lots of good health results like lowering blood pressure, and also it can burn lots of calories to lose weight. Lung capacity also increases, so that breathing becomes deeper and supply more oxygen.<br />
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Symptoms of stress and hardening of the arteries (arteriosclerosis) cause harmful on the heart and lead high blood pressure - this will impact in someone having a heart attack or stroke. Cycling regularly can stimulate and improve the performance of the heart, lungs and blood circulation. Riding a bike can be very beneficial for your cardio workouts. You must keep up your pace and keep those pedals moving to get benefit from your riding. Research proves that people who ride bike regularly tend to have less bad cholesterol (LDL) and protected from arterial disease, which is the main factor for stroke.<br />
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Health professionals showed that 30 minutes of moderate intensity cycling activity every day is enough to maintain good cardio. In a relaxed condition - four to five liters of blood flow throughout the body every minute. When performing activities such as cycling - it will accelerate blood circulation to supplies oxygen to the entire body, this number up to 20 liters of blood per minute - so that the heart can function optimally as well.<br />
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To lose weight with cardio workout, you need to do it for longer periods of time and more frequently to lose weight. It is best to try to decrease your caloric intake and start a cardiovascular exercise program at the same time.<br />
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If you are aged over 40 years old, compared with jogging, cycling is a low impact activity with many positive health benefits for cardiovascular systems, whereas jogging has too much impact and hurts the knees and ankles after a while. Lightweight cycling can help relieve arthritis or rheumatoid arthritis by reducing pain and swelling in joints, and the muscles become more flexible and strong.<br />
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There are many exercise equipment products on the market today that are designed to enhance the cardio workout. Therefore - selecting exercise equipment - it is important to select equipment that will provide physical exercise, not produce boredom, reduce the risk of injury and be comfortable to use. Such as recumbent exercise bike is especially good for bad knees. For some people, the act of swinging arms while cycling is a "must" - they can choose an exercise bike with swing handle.<br />
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There are many health benefits of cycling. It can also have a number of psychological benefits - it can help you feel stronger and more capable, happier, and more energetic.Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-12527686959168474202010-08-13T18:37:00.001+08:002010-08-13T18:39:58.629+08:00make exercise a regular part of your life...<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDVjB0tmi05Paf5pajavQ0y7Mvb5eSOt8C1ZuxpbSBdkWt2pzHI33zar_Fme0DIBsaYCtY97B4icRBtMW3cxWmNY3Kp8OfRZl_GWn0c6PwBn3W7usDWT8nCZCxQY-SDhePTChOmCZ49Vg/s1600/photo-717856.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDVjB0tmi05Paf5pajavQ0y7Mvb5eSOt8C1ZuxpbSBdkWt2pzHI33zar_Fme0DIBsaYCtY97B4icRBtMW3cxWmNY3Kp8OfRZl_GWn0c6PwBn3W7usDWT8nCZCxQY-SDhePTChOmCZ49Vg/s320/photo-717856.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5504841622847700402" /></a></p>If you're new to exercise, it may not cross your mind that working out is something you'll look forward to. During the first few weeks of exercise, your body and mind may rebel against your new workouts and you may wonder if you'll ever get the hang of it.<br />
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Like healthy eating, however, exercise actually becomes easier over time and, eventually, you even look forward to it. Here's what can happen when you make exercise a regular part of your life:<br />
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You'll start to appreciate your body. It doesn't take much time to see improvements in strength and endurance when you start exercising. As you feel that strength grow, you may get excited about your workouts, wondering how much you'll lift next time or how fast you'll walk or run.<br />
Everything gets easier. Carrying groceries, taking care of kids, going up and down stairs - all of these things get easier and you may even get more done with your new found energy.<br />
Your confidence grows. The more you work your body, the more your body can do and following through on your exercise goals lets you know you can trust yourself. That self-trust is a key ingredient to a healthy life.<br />
You'll try things you never imagined. I've seen my clients go from being couch potatoes to running races, hiking up mountains and just enjoying life more. The stronger you get, the more confidence you'll have to branch out.<br />
You'll be inspired to change other areas of your life. This is exemplified by one of my clients in his 40s. When I met him, he worked up to 16 hours a day. As he started exercising, he looked at other bad habits that affected his energy and stress levels. He cut his hours, hired more people and started to enjoy his family and his life.<br />
Your health improves. Exercise can help with diabetes, heart disease, depression, anxiety and high cholesterol, as well as protect your body from some types of cancer.<br />
Your sex life gets better. Ooh la la! Studies have shown that exercisers have more satisfying sex lives than non-exercisers.<br />
Your children will have a better chance at being healthy. As with healthy eating, being a good role model when it comes to being active gives your kids the know-how to be active themselves.<br />
You'll have more energy. You be more alert, focused and an annoyance to all those people in the office who are dragging towards the end of the day.<br />
What's in store for you, if you keep trying your best, is a better life. It may not seem that way in the beginning, which is one reason many people quit before they experience these changes. Any new lifestyle change can seem overwhelming at first, but there is a secret to staying on track: Take it one day at a time, one healthy choice at a time. Stay with it and you'll finally see the bright side of exercise.Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0tag:blogger.com,1999:blog-3255585121793203949.post-21048043861454334842010-08-11T08:58:00.001+08:002010-08-11T08:58:25.580+08:00How to Maintain Your Exercise Routine During Ramadhan<h1 class="entry-title">How to Maintain Your Exercise Routine During Ramadhan</h1> <p class="author_and_date"><em>by</em> <span class="author">dailymuscle</span> <em>on</em> <abbr class="published" title="2010-08-06">August 6, 2010</abbr></p> <div></div> <p>The fasting month is a challenging time for many Muslims all over the world - and it is quite common for many to totally abandon exercising altogether. Today I've got someone who has done it successfully and knows exactly what it's like to fast and maintain an exercise routine. And as I'm not a Muslim, today, I'm more than proud to bring you some words of wisdom from none other than the super-awesome Coach Herny from my <a href="http://www.dailymuscle.com/transformationcamp">Body Transformation Camp</a>.</p> <p><img class="aligncenter" title="Coach Herny at the Transformation Camp" src="http://www.dailymuscle.com/transformationcamp/wp-content/themes/thesis_17/custom/rotator/transformation6.jpg" alt="" height="236" width="420"><br> As an instructor, to give you an idea of her workout routine, she's been teaching RPM (spinning) and Les Mills Bodypump classes Monday-Friday evening during the fasting month for over 7 years in a row! So let's get some pointers on how she does it right. Take it away Coach Herny…</p> <h3 style="background-color: rgb(255, 255, 204);"><strong>Keep Going During Ramadhan</strong></h3> <p>Ok, basically light exercise like Yoga, Pilates, and lighter weights/intensities can be done. Generally, you will want to avoid high-intensity workouts as you will get dehydrated. One really has to drink lots and lots of water, more than usual - at night and also when they do the "sahur" early in the morning at 5am.<span id="more-1741"></span></p> <h3 style="background-color: rgb(255, 255, 204);">Recommended Workout Timing</h3> <p>From experience, the recommended and more realistic time to exercise during Ramadhan is close to the breaking fast time - 6.30pm. I know <span style="background-color: rgb(255, 153, 255);">the last few hours to before breaking fast will be the most challenging, but psychologically you will be able to to workout, really - knowing you will be rewarded with foods and drinks in 40-45 mins time :-)</span></p> <p>Breaking fast would be around 7.15-7.20pm. It would be best to have your own water with you, or some form of recovery drinks/lightly sweetened drinks to help bring your sugar levels up and prevent that "cold sweat" feeling. You don't need something excessively sweet<span style="background-color: rgb(153, 255, 255);">. Eating some dates/something light would help give some instant energy (but not excessively of course, especially for those who want to take the opportunity to lose some weight this fasting month). You can then consume more carbs around 8-9pm when the stomach has settled down - dates, drinks, recover, stretch.</span></p> <p>After that, go back and have a more proper/complete meal. With proper nutrition, water and an exercise routine, the fasting month can be a really good time to 'take control' of the body size.</p> <p><span style="background-color: rgb(255, 204, 204);">Some people would want to exercise at night after breaking fast, like 9pm, and though that 'sounds good', from my experience in fasting and working out, it just doesn't happened after all that food! </span>Hence why I strongly recommend exercising in the evening just before breaking fast, like mentioned above.</p> <p>Personally, I'd also advise against intense/heavy morning workouts, except for really light workouts - e.g. Yoga, Pilates, Body Balance classes - but certainly not our <a href="http://www.dailymuscle.com/transformationcamp" target="_self">Transformation Camp</a> style training in the mornings as you will have "cold sweat" and get dehydrated - sometimes experiencing a high body temperature, bad headache… which can be pretty serious! Many years ago when I first started to teach, I attempted a spinning class during the day… it was no joke. I almost passed out after that - with a serious headache and dizziness. I'll never try that again.</p> <h3><strong>After Ramadhan</strong></h3> <p>Apart from all these extra care of food, workouts and fasting - and getting into shape, you need to <span style="text-decoration: underline;"><strong>watch your food after the fasting is over on Hari Raya…..really!!</strong></span> All those weight loss efforts can go down the drain if you use this time to overeat! The weight will pile up easily within a week with all that rich festival food. You may have lost some 'scale weight' during the fasting month, but it may not entirely be fat loss - but muscle mass too. Thats why you'll need to keep exercising, plus it will be really hard to get back into the momentum after Hari Raya if one were to completely stop during the fasting month. Not good! It's good to have over 90% of our Muslim campers STILL WITH US at the <a href="http://www.dailymuscle.com/transformationcamp" target="_self">Body Transformation Camp</a>, and we're going to help them build on this habit and to reach their personal best.</p> <p>Exercise and fitness should be part of our life - no matter where you are or what you do - even if it's while on a holiday or work… schedule your fitness as your lifestyle, and not only when you have the free time.</p> <p>There are many writeups and stories you will read on exercising during the fasting month, but what I've shared above are from my own experience, which I think is the best, and not just 'theory'!</p> <p>Comments? We'd love to read them - just leave a note below.</p> Have a great weekend!<br> <em><strong>Coach Herny (& The DailyMuscle Blogger)</strong></em><br clear="all"><br> Nukilan idahttp://www.blogger.com/profile/00223766749048542738noreply@blogger.com0