Its already Mac 2013!!!

Assalamualaikum... / Hi all!
Fuhh..
its officially one year plus that i tak update lagi this blog.. kesiannn betul bersawang2..

well dear readers...
now i will try to update as many post as possible...
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..
so now tengah menyahkan lemak2 yg ada.. and plus... i got relapse of my prolapse disc..
its devastating.. very devastating which i will talk more about it in later entry...

Kayuhan Kuale 2011, Kuala Kangsar 30/10/2011

I track my physical activities using RunKeeper! Check it out! & add me!:)

MTB punya pasal...

Sebelum

Selepas

mmmmmm... apa nak cakap yer... nengok ler gambo nyer...
orang roadbike layan mtb.. ni ler jadinyer....

Everlasting motivation to exercise! 2011 Year End Events!

Malakoff Interstate 2010

We neeed to exercise...well.. i need too.. dead or alive... well.. once you are dead no need to exercise pun..
Lepas puasa n now raya dah habis.. my weight alhamdulillah maintain! but my stamina kaputtttttttttt!
Had a riding-xercise with hub at Guthrie the other day! im soooooooooooo sob after only 10km! manage to do 24km ONLY!
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!

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...

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'..

welllllllllll...............................iklan sebentar tadi..
the upcoming event for me:
1-Powerman.. im persuasing mysef to take it as a vacation as i know this year my performance gona be worst than last year...
2- 12H Walk at Melaka.. a new experience for me n hub.. note to self: lom book homestay..
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..
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
note so self: dah reg homestay but belum daftar malakoff..
that all folks!
and paling penting.. istiqamah!

Riding Trip to Fraser Hill Route (Feb 2011) & Genting Sempah Route (Mac 2011)

King Of The Road 2011! Congrate!

Selamat Menyambut Ramadan AlMubarak!:)

THULE Rapid Fitting Kit 1372/THULE Rack Clamp 1372 for Proton Persona or Proton Gen-2.

Assalamualaikum dan Selamat Sejahtera,
I want to sell the item above.

Status: Used Item
Reason For Selling: im driving a wira.
Price: RM 250
Cash On Delivery at Shah Alam.
Call/Sms: 019 309 3660
Tq!

Date Updated ~ 2 April 2011
Item Status ~ Available Still

BnB Rear Bicycle Carrier for SALE!

Assalamualaikum dan Selamat Sejahtera..
I want to sell my BnB Bike Carrier. Banyak berjasa dah ni.
Very good condition. I do take good care of my stuff!
Used less than 7 months.
Reason of selling: upgrading to roof rack!
Price : RM 250.
Cash On Delivery at Shah Alam.
Call/sms: 019 309 3660
Thank You!
Tima Kasih!

Item Status ~ SOLD @ 4 April 2012

Training Gombak ke Genting Sempah 5hb Mac 2011! Tima Kasih semua!

Physiotherapy Exercises

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.

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 physical therapy exercises for specific parts.

Physiotherapy Exercises for Knee Pain
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 concentrate on the quadriceps, hamstring and hip abductor muscles. Here are a few knee pain exercises

• Leg Lifts : 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.
• Hamstring Curls : 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. Now grab the right ankle with your right hand and hold position for a 10 count. Repeat this knee exercise with your left leg for desired repetitions.

Physiotherapy Exercises for Shoulder Pain
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 exercises for shoulder pain like

• 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.
• 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.

Physiotherapy Exercises for Lower Back Pain
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.Lower back pain exercises 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

• Knees to Chest : 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.
• Cat Stretch : For this stretching 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 lower back pain.

Physiotherapy Exercises for Neck Pain
It is one of the most recurring body pains, and one of the ways to find relief is by doing simple neck pain exercises. Just by rotating or twisting the neck in a particular direction can help make your neck muscles flexible and strong.

• 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.
• Neck Rotation : You can either sit or stand for this neck exercise, 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.

Physiotherapy Exercises for Foot Pain
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 foot and ankle exercisesin your daily routine it doesn't take much time to perform them and they are quiet simple.

• 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.
• 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.

Physiotherapy Exercise Tips
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. 

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 anyfitness equipment. All you have to do is bend and twist your body parts to get relief from pain.

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.

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.

By Indrajit Deshmukh Published: 1/13/2011

Malakoff Interstate Ride 31 Dis 2010-1 Jan 2011

42km Dragon Back Training!

Penang Bridge International Marathon 2010

Powerman Sprint Duathlon 2010

ITB?

Iliotibial Band Syndrome - ITB Definition: 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. Symptoms: 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. Local tenderness and inflammation Causes: Anything that causes the leg to bend inwards, stretching the ITB against the femur overpronation (feet rotate too far inward on impact) 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

		Treatment

Self-treatment:
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.
Take a course (5 - 7 days) of non-steroidal anti-inflammatory drugs  (ibuprofen/voltaren/cataflam/mobic) available from your general practitioner or pharmacist.
Apply ice to the knee (for 10minutes every 2 hours) in order to reduce the inflammation 
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.

Repeat to opposite side. Repeat stretch 2 - 3 times per day.
Remember to stretch well before running
Return to running gradually
Full recovery is usually between three to six weeks

Medical treatment:
Physiotherapy, if injury doesn't respond to self-treatment in 2 to 3 weeks
Orthotist or podiatrist for custom-made orthotics to control overpronation
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.

Alternative exercises:
Swimming, pool running, cycling (in low gear) "spinning"
Avoid any exercise that places strain onto the ITB, specifically, avoid stair-climbing

Preventative measures:
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.
Strengthening of quadriceps, hamstring and calf muscles.

Correct shoes, specifically motion-control shoes and orthotics to correct  overpronation
Gradual progression of training programme
Avoid excessive downhill running, and cambered roads (stay on the flattest part of the road)
Incorporate rest into training programme

The BIG five - the 5 most common running injuries [ in English ]

• Achilles tendonitis
• Chondromalacia - Runner's Knee
• iliotibial band (ITB) syndrome
• Plantar Fasciitis
• Shinsplints

Ekspedisi Mendaki Gunung Kinabalu 2010

 Hi All!

Just wana share with u all.. my picture to Kinabalu...

 more picture here..
http://www.facebook.com/album.php?aid=2063678&id=1094222892&l=cd5a144b32

While coming down from Sayat-sayat

 

 

 

Newton Run 2010

Hi all!

Insyallah im going for this run.. this Sunday.. with :
- NO TRAINING for the past 4 weeks!
- NO FOOD WATCHING since raya!
- NOT much MOTIVATION for anything esp running! haha!

ps: Reminder to myself.. DONT FORGET to cut your nails first thing tomorrow!! :)

Quit Smoking Monday Messages

Pesanan penuh kasih sayang kepada mereka yang masih merokok...

Quit Smoking Monday Messages

5 Steps That Can Lead to Relapse

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.

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.

Knowledge is Power!

• Self-Pity

• Self-Deprecation

• Blaming Others

• Over-Confidence

• Impatience

Take The Quit Smoking Monday Pledge

Healthy Monday encourages us to think of every 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.

• Quit Smoking Monday Messages Archive

We all have the ability to quit smoking successfully, and we all deserve a life that is free of addiction. Honor your life by choosing Monday as the day to start and reinforce your quit program.

You can quit smoking ... and we're here to help you, one simple Monday at a time.