2009

This was a brilliant year which I is exactly how I wanted it to turn out! Couldn't ask for more! :)

Thanks guys for being there for me - truly treasure our fun moments together and wishing more of it to come in future!

Here's to a great 2010!

Release Me - Agnes

Just discovered her latest single was release this year! Way to go!

Click HERE

Christmas Wish

Only 1 wish at this moment.

 

2 Clocks.

 

1 With Alarm.

 

1 With a Pink Face.

I Look To You - Whitney Houston

Amazing woman with a great heart.

Touched by an angel,
Love heals.
Love binds.
Love is blind.

Have a great week ahead peeps! :)

Mr. Voilin

Blessed are they who see beautiful things in humble places where other people see nothing-
Camille Pissarro

Thanks Amin Piracha for sharing.

Washington, DC Metro Station on a cold January morning in 2007.

The man with a violin played six Bach pieces for about 45 minutes. During that time approx. 2 thousand people went through the station, most of them on their way to work. After 3 minutes a middle aged man noticed there was a musician playing. He slowed his pace and stopped for a few seconds and then hurried to meet his schedule.

4 minutes later: the violinist received his first dollar: a woman threw the money in the hat and, without stopping, continued to walk..

6 minutes: A young man leaned against the wall to listen to him, then looked at his watch and started to walk again.

10 minutes: A 3-year old boy stopped but his mother tugged him along hurriedly. The kid stopped to look at the violinist again, but the mother pushed hard and the child continued to walk, turning his head all the time. This action was repeated by several other children. Every parent, without exception, forced their children to move on quickly.

45 minutes: The musician played continuously. Only 6 people stopped and listened for a short while. About 20 gave money but continued to walk at their normal pace. The man collected a total of $32.

1 hour: He finished playing and silence took over. No one noticed. No one applauded, nor was there any recognition.

No one knew this, but the violinist was Joshua Bell, one of the greatest musicians in the world. He played one of the most intricate pieces ever written, with a violin worth $3.5 million dollars. Two days before Joshua Bell sold out a theater in Boston where the seats averaged $100.

This is a true story. Joshua Bell playing incognito in the metro station was organized by the Washington Post as part of a social experiment about perception, taste and people’s priorities. The questions raised: in a common place environment at an inappropriate hour, do we perceive beauty? Do we stop to appreciate it? Do we recognize talent in an unexpected context?

One possible conclusion reached from this experiment could be this: If we do not have a moment to stop and listen to one of the best musicians in the world, playing some of the finest music ever written, with one of the most beautiful instruments ever made.... How many other things are we missing?

The Wiki Way!

It's always good
It's always positive
Signs that make us
Extra fit!

1. Act first, think later
2. Be human
3. Fail early and often

Thanks Eugene!

Time for some sun-o-rama!

One of my favourites!

Click * HERE * to find out!

Always remember...

Mom always reminded me:

"Don't take for granted the things closest to
your heart. Cling to them as you would your life,
for without them life is meaningless."

Irreplaceable.

~

Random why.

Apparently cockroaches come out of their hiding place during the night specifically to die.

They lie on their backs, yet when you "tissue-ise" them, they wriggle and flutter their wings as if they still wanna live and breathe.

Why?

Love this pic!

Thanks to Bing by MSN which has been portraying different breathtaking scenic shots each time the search engine is displayed.

One of the few pics I love :)

FMP: Predator

OPERATION: PREDATOR

Situation:
Approximately 24 hours ago, an armed MQ-1 Predator UAV (Unmanned Aerial Vehicle) was launched by the US Air Force from an undisclosed location within Afghanistan. The launch was the result of intel that placed a large group of Taliban leaders in a single meeting place. The exact location of the meeting was unable to be determined, but is suspected to be within a small mountainous area where there are known training camps. The Predator UAV mission was to recon the known Taliban camps, and then strike where the meeting was being held. For this specific mission, the Predator was equipped with a newly developed missile guiding system.

Early in the flight, the Predator identified the location of the meeting by capturing images of two Taliban leaders. Before the assault, however, enemy ground forces successfully disabled some of the flight controls with small arms fire, making it impossible to fire the missiles. The Predator was able to fly away from the heavily fortified area, but soon thereafter crashed in a rugged area. While the aircraft is too damaged to fly again, the systems analyzer shows that the missiles are still intact, as is the new missile guiding system.

It is expected that the enemy has sent patrols out to locate and bring back anything of use, including the electronic hardware and ordnance. It is imperative that US forces get there first to retrieve the missile guiding system, which could be disastrous if the technology got into enemy hands. The rest of the wreckage, including the missiles can be destroyed in place with high explosives.

Objective:
A small Special Operations team will insert and patrol to the wreckage. The terrain at the crash site is too rugged to reach by vehicle, and an air approach would alert enemy forces to its location. Therefore the team will insert approximately 5 kilometers from the crash and advance uphill to retrieve the missile guiding system and rig the Predator with high explosives.

If the Special Operations team is unsuccessful at retrieving the package, an A-10 flight is on standby to destroy it. This is a last resort.

Insert:
Move quickly up the rough terrain approximately 5 kilometers. Enemy forces in the area are a foregone conclusion, therefore the team must move tactically and expect to make contact. It is important however to move quickly in order to get to the crash before the enemy.

Actions at the Objective:
Set a security perimeter, locate and remove Missile Guiding System. Set high explosive charges to completely destroy all salvageable hardware. If enemy is encountered, hold them back until detonator is set.

Extraction:
Move approximately 5 kilometers farther up the terrain to a hilltop where helo extraction is possible.

Time Line:
It will literally be a race with the enemy to get to the crash site first. The enemy is familiar with the area, and experienced in navigating the terrain.
From recent satellite images of the area and the last video feed from the Predator, it is expected that the enemy can reasonably reach the site in 45 minutes from the time of your insertion.

FMP WORKOUT
Insert:
4 Rounds of:
Run 400 Meters
50 Squats

4 Rounds of:
Run 400 Meters
25 Kettlebell Swings

4 Rounds of:
Run 400 Meters
25 Box Jumps

Actions at the Objective:
If your insert took less than 45 minutes:
Rest 10 Minutes
If your insert took more than 45 minutes:
50 Burpees
50 Kettlebell Swings
50 Box Jumps

Extraction:

4 Rounds of:
Run 1 mile
50 Squats
25 Kettlebell Swings
25 Box Jumps

*On the Extract, feel free to mix up the exercises as needed. For example, 5 rounds of 10 Squat / 5 KB Swing / 5 Box Jump.



NOTES
Get to the site first! Do what you have to do and get out.
If you’re working with a team, everyone stays together.
___________________________________________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.

MISSION COMPLETED in : 1Hr 50mins 8secs.

OMG

Quentin Tarantino - you are the best.

Wow! 2010?

In 3.5 months time, year 2010 will arrive!

 

Wow! Doesn't time pass any quicker than this! Have a couple more things on my list that I wanna do before the year ends and it will be exciting!!!

 

YEAHHHHH!!!  :)

Perfect Day!

I had a GREAT day today! :)

Here's a video of of "Perfect Day" original artist is Lou Reed (he's awesome I tell you!), however this is BBC's promo video of how you can choose how you want your day to be.

Enjoy!

*Note: It's a little 'slow'...nevertheless... listen to the lyrics :)

When You Believe

I just love the strength and passion in their voices! So much OOOMph and drive that can be used in our lives. In everything that we do, success begins by first believing it can be done, and the rest will follow suit.

Let's change- THE IMPOSSIBLE => POSSIBLE!

Anyway I hope you are doing what you love!
Miracles do happen when you believe in what you do.

Are you doing what you love?
Is that your lifelong passion?

Have a great week ahead! :)

He said...

...All things are possible to him who believes (Mark 9:23 NKJV)

Ain't No Mountain High Enough

Originality, creativity & passion!

I just can never get enough of the Sister Act 2 - The Soundtrack! Love it to bits!

God bless y'all peeps! Have a great weekend! :)

Insane Breakthroughs.

A moment

A second

A minute

A breath.

 

Look ahead.

Look beyond distance.

 

Seek, lo and behold

The sensible insanity in hands.

 

Breakthrough = the only route.

 

Only one way to find out....

Peas in a Pod

Thank you  :)

 

 

I wish...

I wish you were still alive today.

I wish you could see what we have accomplished.

You would be so proud of us.

 

I tell myself it's ok...

For I know,

You will be watching us from above.

 

I miss having you around...

I wish I could bring you back...

I miss you.

Scream!

[Michael]
Tired of injustice
Tired of the schemes
The lies are disgusting
So what does it mean
Kicking me down
I got to get up
As jacked as it sounds
The whole system sucks

[Janet]
Peek in the shadow
Come into the light
You tell me I'm wrong
Then you better prove you're right
You're sellin' out souls but
I care about mine
I've got to get stronger
And I won't give up the fight

[Michael]
With such confusions don't it make you wanna scream
Your bash abusin' victimize within the scheme

(Janet)
You try to cope with every lie they scrutinize
[Both]
Somebody please have mercy
'Cause I just can't take it
Stop pressurin' me
Just stop pressurin' me
Stop pressurin' me
Make me wanna scream
Stop pressurin' me
Just stop pressurin' me
Stop pressurin' me
Make you just wanna scream

[Michael]
Tired of you tellin' the story your way
It's causin' confusion
You think it's okay

[Janet]
You Keep changin' the rules
While I keep playin' the game
I can't take it much longer
I think I might go insane

[Michael]
With such confusion don't it make you wanna scream
Your bash abusin' victimize within the scheme

(Janet)
You find your pleasure scandalizin' every lie

[Both]
Oh father, please have mercy 'cause I just can't take it
Stop pressurin' me
Just stop pressurin' me
Stop pressurin' me
Make me wanna scream
Stop pressurin' me
Just stop pressurin' me
Stop *?!@#!in' with me
Make me wanna scream

[Janet]
"Oh my God, can't believe what I saw
As I turned on the TV this evening
I was disgusted by all the injustice
All the injustice"

[Michael]
"All the injustice"

[News Man]
"A man has been brutally beaten to death by
Police after being wrongly identified as a robbery suspect.
The man was an 18 year old black male..."

[Michael]
With such collusions don't it make you wanna scream
Your bash abusin' victimize within the scheme

[Janet]
You try to cope with every lie they scrutinize

[Both]
Oh brother please have mercy
'Cause I just can't take it
Stop pressurin' me
Just stop pressurin' me
Stop pressurin' me
Make me wanna scream
Stop pressurin' me
Just stop pressurin' me
Stop pressurin' me
Make me wanna scream
Stop pressurin' me
Just stop pressurin' me
Stop pressurin' me
Make me wanna scream
Stop pressurin' me
Just stop pressurin' me
Stop pressurin' me
Make me wanna scream

Crazeeeeeeeeeeeeness!

It has been a CRAZY 2 weeks.CRAZEE I TELL YOU!

Started from Sunday, July12th...till yesterday. The journey was literally more than 1000km and worth more than the assets of Bill Gates. No, but really - these 2 weeks were PRICELESS!


The roller coaster of events and emotions has been overwhelming that I look back in wonder how all these miracles were created.


I met alot of people I never knew I would have contact with. Respectable people with ranks. The rich and mightly yet humble and generous. And obviously identifying the "fakers" ... some of which double confirmed my hypothesis.


I went to the SAME place MANY times in a week - that never did ever attempt and will never do it again in future. Very, very tiring mentally and physically. I think my total sleep time that week was sub-30 hours. CRAZEEEE!!!


I saw many interesting sights which took me in awe - sunrises, sunsets, beautiful sceneries and most importantly - beautiful people. Not those who "look good" but those who make you feel good so you want to do better next time.

• People that encourage and support you till you get to the podium.
• People that always say "YOU CAN DO IT!" even if you don't know them.
• People that push you to your limits and making sure you break your limits.
• People who stand by you all the way. From beginning till end - despite any shit that comes along.

Not forgetting the crazee things, makan sessions and long hours! All thanks to my partners in crime.

Like what one of them says :-

I KNOW!

Reach

Look into the eyes of the athletes

And see,

The burning desire, commitment and determination

The willpower, strength and focus

If you have a dream, my friends,

REACH FOR IT.

Some dreams live on in time forever
Those dreams, you want with all your heart
And Ill do whatever it takes
Follow through with the promise I made
Put it all on the line
What I hoped for at last would be mine

If I could reach, higher
Just for one moment touch the sky
From that one moment in my life
Im gonna be stronger
Know that Ive tried my very best
Id put my spirit to the test
If I could reach

Some days are meant to be remembered
Those days we rise above the stars
So Ill go the distance this time
Seeing more the higher I climb
That the more I believe
All the more that this dream will be mine

If I could reach, higher
Just for one moment touch the sky
From that one moment in my life
Im gonna be stronger
Know that Ive tried my very best
Id put my spirit to the test
If I could reach

If I could reach, higher
Just for one moment touch the sky
Im goona be stronger
From that one moment in my life
Im gonna be so much stronger yes I am
Know that Ive tried my very best
Id put my spirit to the test
If I could reach higher
If I could, if I could
If I could reach
Reach, Id reach, Id reach
Id reach Id reach so much higher
Be stronger

YES!

Thanks to XFitPic, DonQuixote, Pfir, EwanMcG, Bern, Adzim, Wan, Kai, Ash and those who have helped me in one way or another. You know who you are.

Truly appreciate all your support, positivism & encouragement.

God bless you all!

TGIF!

REALLY TGIF!

For all the events that took place this week

For all the people that had the cheek

It was a massive 5 days till today

An experience, I can never forget,

Spinning a story

Twirling a storm

Driving to places I never imagined.

I seek for one thing

Nothing more than this.

Just 12 hours away.

Pray hard.

Dreams Come True

What is your dream?

Has it come true?

Stronger!

Nothing will stop me. No one can, nothing will.

If ever there is a down time, the only way is up.

If it doesn't kill me, it'll only make me stronger.

JUST DO IT!

Lance & The Matador

Lance Armstrong of USA and team Astana on his way flanked by his teammate Alberto Contador of Spain during stage three of the 2009 Tour de France.

Pic Courtesy of Getty Images(Jasper Juinen)

Happy Saturday!

:)

Blessing In Disguise

Thank YOU for the rain today

For it gave me time to play

Indoors, sun nor shine

The strength was '2' in mind

And we did it!

:)

Sanctuary

That's what I thought it would be
But not a she, it was a he
Mozzie and ant infested
What the heck - I invested?!

But, over and done
It was lotsa fun!
The bbq, chats and peeps,
Thank you heaps!

Amazing amazing Sanctuary!

:)

Mat Kwai!

It's been an interesting yet hectic week so far and I must say I am enjoying every moment of it! Besides the normal meetings, breakfast/lunch sessions and most importantly the dinner/mamak sesisons... It's great to meet real people - those with flesh & bones who communicate with you.

However, at this moment I can only say this.

At 2am, when you are alone in the office, and you get goosebumps out of nowhere, GO HOME.

GO HOME. Don't even think about shutting down your PC or going to the loo man...

*eeps*

Twitter IS flying...

Going Dutch on a Date

...But then again...

By MARY SCHNEIDER

Rethinking who should pick up the tab when on a date.

THE last time I went out on a first date, I realised halfway through my pasta Arrabiata that I would probably never see my dinner companion again. Our values were not in synch and our lifestyles didn't mesh. Some of his opinions were also a little badly timed. Like his statement that women wear makeup to mask some deep-rooted inferiority complex.

I mean to say, there I was, sitting opposite him, with my lashes mascara-ed, and my lips glossed and my cheeks slightly blushed, and he had the cheek to suggest that I lacked the confidence to let the world see me as I really am.

 Who's paying? When on a dinner date, it is more appropriate for the person who initiated the invitation to pick up the bill. After that, it's probably best to share the bill.

What absolute tosh! At that moment, I felt confident enough to contemplate jabbing my fork into one of his opinionated eyeballs. But I chose not to act on my thoughts. Besides, the sight of blood spurting out of a vacant eye socket might just have put off my dinner, and I really was quite hungry.

For over an hour, I feigned interest in his opinions and tried not to let my own quickly formed opinions of him spoil my appetite. As I overdosed on carbs, I listened to him twittering on about the benefits of regular fasting. As I sipped a glass of Merlot, he talked about the evils of alcohol. I responded by ordering another glass. How's that for being confident?

Later, when he asked if I would like to share a dessert with him, I declined. There's something intimate about sharing a dessert with someone of the opposite sex that sends out a certain message. Maybe it's the closeness of two people converging over a small plate. Maybe it's the exchange of oral bacteria. Maybe it's the seductive, simultaneous licking of spoons. Whatever, I wasn't in the mood for food foreplay.

When he declined coffee, I called for the bill, with every intention of paying for it in full. However, when the waiter presented it to me a short while later, my date reached over and attempted to grab it from me.

"You must let me pay for it!" he said.

"No, I want to pay for it," I said.

You can get the next one," he said.

"There isn't going to be a next one," I wanted to say, but didn't.

"OK, let's go Dutch," I said instead.

"You remind me of my mother," he said. "She always wants to pay."

The fact that he saw his mother in me caused me to lose my grip on the bill.

After he'd paid, I thanked him, wished him good night, and sped off home for some good chocolate, makeup remover and to ponder the 'who pays for what' conundrum.

When I go out with a girlfriend, we usually go Dutch. There are no arguments, or hidden agendas, or hard feeling to contend with. The same should apply when I'm having a dinner with a date. The only exception being the first date.

On a first date, I think it's more appropriate for the person who initiated the invitation to pick up the bill. After that, I think it's best to go Dutch. Either that, or pay for every other date.

However, some of my girlfriends have different ideas as to who should pay on a date.

"If the guy is earning more money than you, it's OK to let him pay for the bigger items," said one friend. "For example, if he gets dinner, I'll pay for things like the cinema and coffee."

"I'm OK with going Dutch, but if my date wants to pay, I let him pay," said another.

Of course, there are some women who think that the man should pay the bill, all the time. Men sometimes complain about such women, while continuing to date them. So it seems, they must be getting something else out of the relationship that compensates for them picking up the tab all the time.

I even read about one woman's justification for never offering to pay for dinner. Before she goes out on a date, she usually has a manicure, pedicure, something done to her hair, and buys a new outfit and some new underwear (just in case). She might also take some time off work to achieve her desired level of attractiveness. All of which add up to more than the cost of an expensive dinner.

~

Good Sunday!

Just had my coffee and bun...Mom made it :) Nothing could be better than this. Thanks Ma, you always know how to make us happy - each and every time! :)

 

Yesterday was a great day. Decided to take my new guy out yesterday for our first maiden road trip. He was pretty nervous at the start, but towards the end, he displayed excellent control and handling. In fact, his performance was wayyy better than expected. Couple of swerves and turns with a few tiny hills and long pulls... in the end, we turned up A-OK. Back to our starting location after a few hours of hard work. To my dear Se1 Fei Lo - we will do it again! And this time, we will go further.

 

Happy week ahead peeps!

 

:)

 

 

 

 

English

Siao ah not compulsory!?

Heard over the radio that the Education Ministry is still gathering information from the public to determine if English should be made a compulsory pass in SPM.

Reason that English SHOULDN'T be made compulsory: Rural area students might fail the subject.

I think it's BOLLOCKS! I mean, WTF go and hire English teachers for the rural areas! If you want to reduce unemployment rates, increase productivity of the country and most importantly produce SMART LOCAL graduates, then spend a bit of money on training lah.

English is so easy to learn what...since these smart buggers can translate English-BM like this: Expedition=ekspedisi ... why can't they just translate BM-English? Eg Direktor = Director.

But to our dear DPM Education Minister, I think you should stand on your opinion that English should be made compulsory. Screw the other people who think otherwise!


Mockeries of the Malaysian morning.

Even my coffee decided to go back to bed.

good monday!

i had a great weekend yet again! One of those 'lets do it again!' weekends that seem to flow into a monday that you wake up thinking 'oh man..it's monday already...' Nevertheless, work today was as smooth as silk.. The occasional hunger pangs struck after lunch since i had my lovely- and-yummy-ever-favourite secret dish that left me wanting more. Guess that was a sign of a good appetite!

Talking about appetite, we went for egg tart hunting on sunday. Got this really nice ones from 'Sin Mei' chinese restaurant place that sells kaya siew pows. Orgasmic kaya, but flat dough. Ahyoyo. I just whacked it since was already feeling hungry. Crazy right. If everyone just ate that, we'd all be noobs!

Oh boy. Starting to zonk out now. I need to energize.

I want my coffee!

whataday! :-)

yup! Workout was a blast. Double unders and snatches were my
challenges today that I thought 'Hmm.. Wonder what would be the
outcome with these shoes and wonderful hands...'

Cravings for lesser floor space and speed of potential plasters earned
me a time of close to 9mins :-) was ok, could be better, and could've
saved some skin!

Then after that, felt a bit gatal and did 3-quarters of Angie. :-)
felt the energy coming thru th sit ups and squats. Push ups? Lets just
say 5 is a lucky number for me today :-)

On the whole, I just felt really good after the wod and had a fun and
effective training time...

And tomorrow will be a better performance day :-) can't wait!

It's been a GREAT week!

After all our hard work for the past 6 months, our burpee challenge finally came to an end!

We celebrated recently with a "200-burpee for time" workout and it was great! ALL of us finished sub-20mins!!! :)

Great work everyone! Salute your effort and perseverance in making it through!

Here's a snapshot post workout. You won't believe how fit these guys are now.

(Photo courtesy of PushMore Fitness Center)

Well, on a side note, I can't wait for this weekend to begin! In fact, it starts this evening itself!

Happy Weekend peeps!

Prayer

Praying very hard that it comes true.

It's not alot.

It's just a single prayer.

You've done this before, You can do it again.

 

~

 

 

 

 

Stalker!!!

YES! I HAVE A STALKER!!

IT IS OFFICIAL!

After getting info from trusted sources and shown the proof, this person doesn't have a life. Lets name this person PAIN IN THE ASS (PITA). Probably PITA doesn't have a life or high chances leads a boring lifestyle which is so predictable.

I'm happily attached and so STOP invading my privacy! Stay away from my friends and family.

Go and stalk someone else lah. Stop bugging me bloody PITA!!!

You know what, go and milk a cow. Satisfaction guaranteed.

HAPPEEE BIRRTHDAYY Mizz KONG!

Happy birthday my dear sister! Hope we have many more happy and crazeee moments together. I think this pic says it all...

To my dear sister - wishing you only EXCELLENCE in everything you do, that you receive only the best that life can offer you - be it challenging or easy! - and lastly, to give and receive love to the people around you just as how He does.

Stay strong, crappy and cute. (Just like me.) :)

I love you.

my apologies...

to those thee may have created defeat in thy hearts, minds and souls. We only live once. There's no time for sins, grudges or ill-hatred. Nor dejection, rejection or negative thoughts. All is forgiven by the Saviour. Blessings for the week ahead my friends. Make it your best life ever!

It Was A Great Day...and then......

Today was a great day! Started off really really well! At the park, run, training, lunch, work(x100), dinner and party...

On the other hand, God sent me a revelation...

Something that hurts more than pain itself.

I can't tell yet but at this moment...I have my fears.

I cannot lose. I don't want to.

I will hang tough and not give up hope.

Please don't take him away from me.

NOT YET GOD! NOT YET!!!

..........................................................

Dear Lord, please grant me the strength to face my fears. However tough it will be, let me handle it with my hand in Yours. You have always succeeded, and this will be another miracle. Dear Lord, please keep me close to my destiny You have written for me. I pray in humbleness and humility, that what I know will guide me smoothly and gracefully.
Dear Lord, please grant me the courage to rest peacefully...with a peaceful mind.
Heaven.

Blessed!

Wow, it's been more than a week since i last wrote my thoughts here! Here i am today, typing at lightning speed on my cool device, another portion of my life. Without a doubt, everyday that has passed, has been wonderful!
What's important to me, has brought me closer to God. My Strength, My Saviour. It doesn't end at the 4-walls, but it reaches out to mankind, the people around. The kindness extends beyond relativity, and all extremities, for God, is great. I am looking forward to many more moments that He will bring forth a movement, filled with love and success.
Blessings of peace and happiness, everyone. . . Have a great weekend!

MY pictures

MY cake.

MY cake too.

MY cupcakes.

MY store

MY river

BUT...

.

.

.

.

.

Not my toilet !!!

RPM 43 Sizzler

Pace and push – or speed and resistance management – are the main focuses of RPM™ 43. You'll be introduced to the concept of base resistance versus working resistance and in Tracks 2, 4 and 6 you'll be managing your resistance to help you stay on the beat for longer. This, combined with some awesome new music, will really get that heart racing! You're eased into the workout with Ne-Yo's Closer. Take the time to set up the correct cycling position and become familiar with the base and working resistance. Your heart rate will lift in Track 2 with the two one-minute intervals. Katy Perry's Hot n Cold will have you singing along before the hard work hits in Track 3. The Killers'Spaceman will help you through the three short, steep phases which are followed by one power effort. Snow Patrol's Take Back The City is a great track to catch your breath to during the cruisy climbs but get ready to push yourself in the sprints. The Prodigy are in the house driving Track 5 – a big song, big sound and intense interval training track. There are four efforts on the flats in the hardest gear which will have you gasping for air. You get the chance to flush your legs and recover in Track 6 – but don't get too comfortable as there are two big, one-minute speed work-efforts. The key to surviving Track 7 is to manage your intensity wisely. Go big but pace yourself as you'll need to put in a huge effort to make it to the top. Two short 30-second efforts are followed by two 90-second strength endurance phases. Your hard work is rewarded with a ride home to Broken Strings – James Morrison's beautiful hit featuring Nelly Furtado.

Today I Was In Pain

That i felt like I was gonna die today.
I couldn't breathe or laugh properly.

I felt I could've died.

.

What was weird was that I saw my life just zoom before me in a flash.

Maybe it is a sign of things to come.

Maybe.

I am coming here!

GREAT weekend!

friends!
TACKLE!
TOUCHDOWN!
LOBSTER!
~1000 downward dogs~
*pee*burps*
-DIMner-
KIT KATTTTT
meaningful conversations

it was amazing.

couldn't ask for more.

Lunch Tomorrow!

Getting a little surprise tomorrow at lunch! Yay!
Anticipating something,
Round and solid.
Oooh! Must quickly get some sleep for the big day!
*jumps into bed*
Zzzzzzzzz.....

Nagger

OMG I cannot stand this lady at work.
She nags. NAGS. NAGS.
At the littlest thing.
At the BIGGEST thing.
And is so freaking sarcastic.

She can't mind her own business.
She can't stop talking
Cos she doesn't know how or when.
All she knows is to make herself feel like the queen
of the floor.

zhan hai mo yeh jou ahhh!!! haiyoh!

bleh.

I wonder why...

These days, I wake at 645am
Not a problem
For the alarm clock

I step out, step down, and step up
To the challenge
*burp*
and pee.
Or is it pee then *burp*?

Hundreds and hundreds.
Yet to come.
By the end
It's Spartan
That rules.

But for now,
all I have
is the Filthy 50s.

I will make it
till the end!

Nail In The Fence

There once was a little girl who had a bad temper. Her mother gave her a bag of nails and told her that every time she lost her temper, she must hammer a nail into the back of the fence.The first day the girl had driven 37 nails into the fence.

Over the next few weeks, as she learned to control her anger, thenumber of nails hammered daily gradually dwindled down. She discovered it was easier to hold her temper than to drive those nails into the fence.

Finally the day came when the girl didn't lose her temper at all. She told her mother about it and the mother suggested thatthe girl now pull out one nail for each day that she was able to hold her temper.

The day passed and the young girl was finally able to tell her mother that all the nails were gone.The mother took her daughter by the hand and led her to the fence. She said, "You have done well, my daughter, but look at the holes in the fence. The fence will never be the same. When you say things in anger, they leave a scar just like this one." You can put a knife in a person and draw it out. It won't matter how many times you say I'm sorry, the wound is still there.

A verbal wound is as bad as a physical one.Friends are very rare jewels, indeed. They make you smile and encourage you to succeed. They lend an ear, they share words of praise and they always want to open their hearts to us.

Happy Weekend peeps! :)

It's Just An Ordinary Miracle

by Sarah McLachlan

This posting was inspired by recent events. Thank you. :)
These days, everyday has been a joy and blessing for me.
It has been remarkable.
Thank God for Life :)

It’s not that unusual
When everything is beautiful.
It’s just another ordinary miracle today.

The sky knows when its time to snow,
Don’t need to teach a seed to grow.
It’s just another ordinary miracle today.

Life is like a gift they say
Wrapped up for you everyday;
Open up and find a way
To give some of your own.

Isn’t it remarkable?
Like every time a rain drop falls,
It’s just another ordinary miracle today.

Birds in winter have their fling
But always make it home by spring.
It’s just another ordinary miracle today.

When you wake up everyday
Please don’t throw your dreams away;
Hold them close to your heart
Cause we’re all a part
Of the ordinary miracle.
Ordinary miracle
Do you want to see a miracle?
ohh ohh ohh, ohhh ohh ohh...

It seems so exceptional
That things just work out after all.
It’s just another ordinary miracle today.

Sun comes up and shines so bright
And disappears again at night.
It’s just another ordinary miracle today.

ohh ohh ohh, ohh ohhh ohh...
It’s just another ordinary miracle today.

Updates

• Very proud of my sister PY that she achieved 10As and 1C for her SPM! 8A1s & 2A2s...
• Feeling extremely blessed that ALL my wishes came true this week. :D
• Went on a great road trip and enjoyed myself - it's been quite a while that I hadn't had the company of "o-o".
• Have embarked on something new - will take alot of time from my usual schedule. :)
• Been diligent with my burpees :)
• Enjoyed Russell Peters :)
• Optimistic about the number 22... The future will present itself. :)

:)

Can't describe how I feel at this moment. It's a nice-feel-good sorta feeling...

It's a wondrous mix of emotions that swirl all around me.

Sleepy.Sleepless.Dreamy.Love.Palpitations.Anticipation.Restless.Nervous.Keen.Excited.Discouraged.Estatic.Content.Blessed.Merry.Intoxicated.Up.Peppy.Delighted.Blissful.Elated.Exultant.Flying High.

.
.
.
.
.
.
.
.
.
.


But most of all, perfect timing.

The time is right, my friend.

THIS is it.

Stay by Estrella

Dedicated to Romeo...

Sound straight from the twilight
Has me up all night
I can't fall asleep 'cause I keep thinking of you
And I saw a shadow outside my window and it's you.

[Chorus]
All my sorrows flew away
Hush, keep quiet, hear me say
I don't ever want you to go
Please stayWith the moonlight dancing free
And there's no one but you and me
There's no reason to go astray
Please stay.

Making up a story
It's the way you're looking at me
If you think that this is funny, it's just you.
Try and think about it,
If you're heart is closed don't lock it,
Keep your keys back in your pocket,
Think this through.

[Chorus]
Please stay with me
Just stay with me
and I will take you to Foreverland
Just stay

Romeo and Juliet

Dear Romeo,

...to have and to hold from this day forward,for better, for worse, for richer, for poorer,in sickness or in health, to love and to cherish, 'til death do us part,according to God's holy ordinance. Thereto I pledge my love. Strong and willed.

Blessings of peace and happiness.



Love Song by Taylor Swift

We were both young
When I first saw you
I closed my eyes
And the flash back starts
I'm standing there
On a balcony in summer air
I see the lights
See the party the ballgowns
I see you make your way
Through the crowd
And say Hello
Little did I know
That you were Romeo
You were throwing pebbles'
Till my daddy said
Stay away from Juliet
And I was crying on the staircase
Beggin' you
Please don't go

And I said

Romeo take me
Somewhere we can be alone
I'll be waiting
All that's left to do is run
You be the Prince
And I'll be the Princes
It's a Love Story
Baby just say Yes

So I sneak out
To the garden to see you
We keep quiet
Cause were dead if they new
So close your eyes
Just keep this down for a little while
Cause you were Romeo
I was a Scarlett Letter

And my daddy said
Stay away from Juliet
But you were everything to me
And I was beggin' you
Please don't go

And I said

Romeo take me
Somewhere we can be alone
I'll be waiting
All that's left to do is run
You be the Prince
And I'll be the Princes
It's a Love Story
Baby just say Yes
Romeo save me

They're trying to tell me how to feel
This love is difficult
But it's real
Don't be afraid
We'll make it out of this mess
It's a Love Story
Baby just say Yes
I got tired of waiting
Wounderin' if you were ever comin' around
My faith in you was fading
When I met you on the outskirts of town

And I said

Romeo save me
I've been feelin' so alone
I keep waiting for you
But you never come
Is this in my head?
I don't know what to think
He kneels to the ground
And pulls out a ring

And says

Marry me Juliet
You never have to be alone
I love you
And that's all I really know
I talked to your dad
Go pick out a white dress
It's a Love Story
Baby just say Yes
Cause we were both young
When I first saw you

Temptation!

I would SOOO like to do this today!!!

Crossfit's Main Site WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups


Definitely achievable!

:D

"Helen"

3 rounds for time of:

Run 400m
21 KB Swing @ 24kg(M), 16kg(W)
12 Pull Ups


Result: 11:51 (KB @ 20kg)


This was an improvement from the last time I did it on Dec 5th 2008 at which I took 12:33 to complete with a 16kg KB. I felt I oculd've done better if not for the 2 unfortunate events that JUST had to bugger my body.

1) Stomach discomfort due to nasi ayam masak merah for lunch 3hrs before training. I couldn't run fast for the fear I would just throw up. I was very cautious during the swings. I hate thrown-up throw ups!

2) Sore right lats. Can't explain what happened. Once I started the pull ups, my lats was screaming in agony! I just had to fight the pain and carry on till the very end. Even SzeNing realised I was in pain. Man. Bad bad bad......must recover soon... This cannot go onnnnn!

My goodness. This was the first time I actually knelt down after a WOD to "stabilise" my stomach. Usually I would just be standing and stretching right after the WOD! ARghhhh...this was the worst feeling ever...

Next time - no more spicy food before a WOD!!!

Wait a minute!! Does this mean spicy food induces faster WOD time???

What do you think?? Post thoughts to comments.

KB Swing at 20kgs.

Pull Ups. Sore right lats after that...

*All photos courtesy of PushMore

WOD 022409

3 Rounds for time of :

21 KB/DB Overhead Squats @ 20kg, L

15 Pull Ups

21 KB/DB Overhead Squats @ 20kg, R

15 Pull Ups

Result: 21:12 (KB@12kg)

This was a great workout! The challenge would be to maintain good form & range for every rep. Also, to keep the KB from twisting whilst at max heigh position with "active shoulders".The KB would always lose it's positioning if my shoulders weren't stable.

The most common assumption about OH squats was that ppl can carry their regular squat weight. BUT, unbeknowing to them, the stabilizers are the key factor to heavy OH squats. The abs and back play a crucial role in maintaining a mid-line stabilization. Without this, your KB would either fall forward or back. And the body would follow suit. 

By the end of it, my shoulders felt like they were at earth's end and could fall off at anytime. My lower back was slightly sore but it's ok now. I only did 12kg anyway. Light light weights to start off! Next time I will attempt the OH Squats at 30lbs! :)

 

Can't wait for another killer wod like this! :)

Photo courtesy of PushMore Fitness Center

CrossFit Level 1 Certification!

CrossFit Effects, Sydney

Completed! Passed! Certified!

Being one of the smaller ppl around, I had to winch my way through to the front at times just to get a good view. Damn the Mat Sallehs are tall and big...and occupy alot of viewing range too.

Will try to post some other pictures up when possible. 

Have a good week ahead peeps! :)

Sydney - Here I Come!

I will be in Sydney for the weekend for the Crossfit Level 1 Certification!

Can't wait!!! Wanna go shopping, training, visiting etc etc...the list is endless!

See you guys when back next week! :)

100 Pull Ups

... completed in 9:39Mins!!

New Personal Best!! :)

Despite the blister that popped up, I am extremely happy I pushed myself to break my limits!

Check out my photo when I did the same workout on November 17th 2008

Courtesy of PushMore Fitness Center

This workout may sound tough, but it is possible! Give it a shot! :)

P/S: Pearly & Chris, Well done on completing your WOD today! AND doing the ABS workout!!! Proud of you guys! :)

"Chelsea"

Chelsea, one of the attemptable and achievable workouts!

"Every minute on the minute for 30 minutes, do:

5 Pull Ups

10 Push Ups

15 Squats

* Complete all 3 exercises within the minute in order to proceed to the next minute. Clock runs continuously."

Completed 30 rounds!

The previous time I did it was on Oct 13th 2008, and I did it TWICE. Yeah since I wasn't too pleased with the first round!!!

The 1st round I did 17 Rounds + 5,10,10. (Pull +G)

The 2nd round I did 30 Rounds (Pull + G, 18R - Knee Push Ups)

So this was a huge accomplishment for me! YEAHHHHH!!!

Picture courtesy of Crossfit Pushmore(taken on Oct 13th)

After all the months of training, I got my name onto the Leader Board! :)

Well, I managed to do ALL 5 pull-ups in a row..which was GREAT! Considering the first time at PushMore couldn't even manage a pull up.

*happy happy, skips for joy*

I believe hard work, determination and the right attitude definitely played a huge role in this achievement! :)

Happy Valentines Day!

...fills the air.

...soothes the soul.

...leads with the heart.

"First love, the love that clings to your heart forever, no matter how much pain it has caused, no matter how many tears have fallen, first love will never leave my soul."

Enjoy yourselves, kids! ;)