Happy New Year!

To good health, more fun times, happy moments, meet friends that will stick through thick and thin and accept you for who you are!

Be happy people! Choose it! Do not "settle" for mediocrity. Be the best you can be for yourself, and the people that you are accountable to!

Love what you do, and do what you love!

A Walk Down The Path

*Pic taken from Crossfit New England

The end of the year is time to reflect on the past 12 months’ achievements and failures and set your sites on bigger and better things in the year to come. New Year’s resolutions are a common tradition this time of year, but are usually created without much thought and long forgotten by Valentine’s Day. Damn shame, because they are a seriously powerful tool that can set you up for success if created and followed up on correctly.

All goals (personal, health/fitness, professional, etc…) should be created as S.M.A.R.T. Goals. That is, they should be Specific, Measurable, Affirmative, Realistic and Time bound. For example, instead of saying “I want to be stronger,” a SMART Goal would be “I will deadlift twice my bodyweight by June 1st, 2011.” The SMART goal is not vague. You can measure it (there are numbers involved). It is said in the affirmative state, “I will,” not “I want.” It is realistic; if you currently have a 1.5x BW deadlift, this is completely within your grasp, and it is Time bound; give yourself a deadline.

Once your SMART goals are in place, it is simply a matter of having singular focus on that goal. Here is a little analogy to help you in your pursuit of a achieving your resolutions this year. Imagine yourself standing on a long path. At the end of this path is your goal. Obviously you want to walk down the path towards your goal and here’s how you get there. Dozens of times a day you are faced with decisions and these decisions will dictate whether you walk towards your goal or take a step away from it. Make the choice to lift heavy today and take a step towards your goal. Skip the workout and take a step back. THERE IS NO STANDING STILL on this path. Every decision, and every moment of your life, you are either taking one step closer or one step farther from your goal.

Don’t be overwhelmed by the magnitude and multitude of your decisions. Instead embrace the impact you can have on achieving your goals. Be SMART, walk down the path, and make 2011 the best year of your life.

Happy New Year Folks!

*Thanks to Ben Bergeron for this article!

Tong Hua (Guang Liang)

“The more serious the illness, the more important it is for you to fight back, mobilizing all your resources-spiritual, emotional, intellectual, physical.”

~Norman Cousins

3:33

Dreaming of Teenage Dreams

The fountain of youth comes from the heart...
Lets make this happen!

All I Want For Christmas....

Merry Christnas everyone!

“Motivation comes from within each individual. It is a personal thing. It is pride, guts, desire, whatever you want to call it; some people have it in their bellies, and some don't.”

-Mike Ditka

Just For You...

To my Secret Santa aka Twin Spirit,
Just want you to know how much I love you!
Thanks for being there for me and doing all the crazy stuff together...

Here's to a great 2011 alright! We shall go crazy again.

Can't wait for more adventures! :D

Think, Feel, Live, Learn...

“We don’t see things as they are, we see them as we are.”

“Each friend represents a world in us, a world possibly not born until they arrive, and it is only by this meeting that a new world is born.”

“And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom.”

“Good things happen to those who hustle.”

“My ideas usually come not at my desk writing but in the midst of living.”

~Anais Nin

I never thought...

I would break down and cry
Because it meant so much to me
Now I look back and think how I could have changed it
And made it better
Should I choose to stay or should I go.


I pray for a message
I pray for peace and clarity of mind
I pray for no interference
I pray for independence.


But now, 
This is it.
I feel the pain.
It hurts so bad.


I pray...I pray with humbleness
I surrender.
No more fighting emotions.
Let me stand on my own two feet.


I can only save myself.
For this life is my own.

Emme!

To the depressed and my dear friend,

I feel you, and wish that you will overcome this rocky period.
Don't take things to heart as BT may not know how to care for you.

Never let anyone impose anything on you indirectly, 

As you have the freedom to CHOOSE...

Never trust a smooth-talking snake(like him)...

Whatever it is, I'm right here by your side.

Call me if you need to.

You can handle this!

No stress! No mess!

Love you to bits Emme!
:)

Happiness

Thanks to a special someone who shared this with me. You know who you are and I am blessed to have someone like you in my life. BFFs forever!

Shhhh.....

Looking forward to next week for it will be busy! This workaholic will be busy and moving and thinking fast... Will require some quiet time to reflect into 2011 (and also the next few weeks) to sort out some things and get stuff done soon. Stop...look...and GO!

2011's coming in 5 weeks time...Are you ready?

"A quiet mind cureth all"

~Robert Burton

Desserts Anyone?

"There cannot be a stressful crisis next week. My schedule is already full."

~Henry Kissinger

***  More Desserts ***

Ever Asked...

Why Not?

Life is something to do when you can't get to sleep.

~Fran Lebowitz

Equilibrium

Definition of equilibrium: It is defined as the position of the body which is at rest or in unaccelerated motion has resultant of all the forces acting on it as zero. When we say that a body is in equilibrium it does not mean that no forces are acting on the body ; it means that the forces acting on it gets..

or

FANTASTIC!

...As always! Had an excellent day, and am now wishing for many more !

Terrified...

by Katharine McPhee ft Zachary Levi (from "Chuck")

You by the light
Is the greatest find
In a world full wrong you're the thing that's right
Finally made it through the lonely to the other side

You said it again my heart's in motion
Every word feels like a shooting star
I'm at the edge of my emotions
Watching the shadows burning in the dark,
And I'm in love and I'm terrified.
For the first time in the last time
In my only life.

This could be good
It's already better than last
And love is worse than knowing
You're holding back
I could be all that you needed
If you let me try

You said it again my hearts in motion
Every word feels like a shooting start
I'm at the edge of my emotions
Watching the shadows burning in the dark
And I'm in love and I'm terrified
For the first time in the last time
in my only

I only said it cause i mean it
I only mean cause it's true
So don't you doubt what i've been dreaming
Cause it fills me up and holds me close
Whenever i'm without you

You said it again my hearts in motion
Every word feels like a shooting star
Watching the shadows burning in the dark
And I'm in love and I'm terrified
For the first time in the last time
In my only life

Childish vs Childlike

I've had a great Friday so far that started out with a good training session in the morning, hi-tea with my family and most importantly, time to myself to reflect...

Well, one of the interesting issues that popped up was about partners, duration and maintaining the 'youthfulness' of the relationship. The topic of differentiating childish vs childlike came up...and sometimes, people (as much as they say they wanna learn) don't listen for the meaning for whatever reasons... Most of the time, they "hear" the spoken words, and not really grasping the meaning behind the words.

Childish and childlike have 2 different meanings. More often than not, it gets twisted, misinterpreted and people do get annoyed unfortunately! Patience is such a virtue in such instances...

I believe everyone has their developmental phase. Some people just get to their destination sooner. If you are one of those who are confused, try having a conversation with a 7-yr old and you will be able to tell the difference between the two words! Quite interesting I must say...!

Anyway, Mr Godin sent this recently and do feel free to forward it:

"Childlike makes a great scientist.
Childish produces tantrums.
Childlike brings fresh eyes to marketing opportunities.
Childish rarely shows up as promised.
Childlike is fearless and powerful and willing to fail.
Childish is annoying.
Childlike inquires with a pure heart.
Childish is merely ignored."

Commitment

One Love...

Can anybody help me im outta plans
Guess I left my world in somebody`s hands I don`t like to hurt
But everyone gets weak
Someone to rely on
That`s what I really need

Now here we stay its all that were worth
I`ve been thru the pain and been dragged thru the dirt
Whatever they tell you were bigger than words
I`ve been where your standing I know how it hurts
Let this be a song now and this be a day and we stand together well be okay
Because were survivors were making it work expecting
The best when they hope for the worst

One love - this is the way we found
One love - even though they'll let you down
One love -nobody`s perfect now
One love -don`t let that hold u down
One love - lets stick together now
One love -we got to stand our ground
One love - its easy to believe in
One love - believe in u and me
Onee loveeeeeeeee

Now I could try and fix this all by myself
But I know it`d turn out better if you help
No one likes to hurt
But everyone gets weak someone to rely on
That`s what everybody needs

Now here we stay its all that were worth
I`ve been thru the pain and been dragged thru the dirt
Whatever they tell you were bigger than words
I`ve been where your standing I know
How it hurts let this be a song now and this be our day and
We stand together well be okay
Because where survivors were making it work
Expecting the best when they hope for the worst

One love - this is the way we found
One love - even though they'll let you down
One love -nobody`s perfect now
One love -don`t let that hold u down
One love - lets stick together now
One love -we got to stand our ground
One love - its easy to believe in
One love - believe in u and me
Onee loveeeeeeeee its oneee loveeee
Im here to tell you its one love oh
One loveeeee said its one loveeee
Sing with meee one loveee
One love to be oh that`s all we need
One love.

One Week, Two Months

Has passed in a blink of the eye! It is now November, with 2 months to end 2010. I am wondering where did the past 10 months go? Definitely there had to be an explanation for this speed of action in my life! 

A flashback of activities from January 2010 till now, covers a few major achievements. They involve traveling, people and finances. I won't go into details at the moment till the time is right. There's still 2 more months to the year and there MIGHT be surprises! Who knows! :)

Looking forward to the rest of 2010!

Love Sensation

Dedicated to the one and only.

For the youth, energy and love that is unconditionally shared
Positivism and yesnesssss..

~The Black Rose

Excuses

There are none. If you break your hand, you work around it.

Extreme Scenario: Train for when the zombies come. Do you think the flesh eaters are going to have pity on you and wait until you are full go to eat you? No. You have to be able to work through difficulties. (Ok, probably not going to have Resident Evil happen any time soon, but you might as well be ready.)

You have to adapt and thrive under adversity. Over coming difficulties build confidence. Knowing - not thinking or wishing or hoping - you can overcome what lift throws at you is the essences of confidence. Getting up one more time than you fall.

Anyone can train under optimal conditions. Any one can stay snuggly in their comfort zones. Anyone can go to their favorite bar and platform and perform. How about when the bar sucks, the ground is uneven and you have to perform? Character is developed by such adversity.

Thanks Hyperfit USA for this article!

Just One Night

Praying hard that all goes well.

Calling on saviors and saints

And O Mighty

I seek thee...

Laughing Mee

You got that right.

HAR MEE. or PRAWN noodles.

Took my dear toyol for her first ever laughing noodles. From ordering it, to finishing it, she did with great heart. It wasn't the best noodles ever, whether visually or gastronomically speaking, but the point is, she tried, tasted and FINISHED it.

The spice of life is ADVENTURE. Explore new places, try new activities, taste different food and most importantly open your hearts to the world. For some, it may be an easy challenge, and for others, it's like HELL - cos it's WAYYYY out of their comfort zones.

Well, here's to more adventures and fun to come with food Eat, play and love people...:)

Pic taken from eatbma.blogspot.com

Workin' On It

I've felt the same emotions over and over again,
I try to dissect and comprehend the issues,
Yet I still tend to end up at Square 1,
However, a promise is a promise,
And I will do my best to fulfil it.

Challenges will arise,
We shall not criticize, contempt,
Nor be defensive, or stonewall
At least I will try my best to remember that.
And work on it.

Am awaiting the sunshine that will brighten our day,
I know this day will come...many times...

You always hurt the one you love, 
the one you should not hurt at all;

You always take the sweetest rose, 
and crush it till the petals fall;

You always break the kindest heart, 
with a hasty word you can't recall;

So if I broke your heart last night, 
it's because I love you most of all.

~The Mills Brothers

Image: ShannonKayObrien

UnScared

Un (un) scared (skârd): The Art of dealing with fear. You either train unscared or scared. All those who don’t take themselves out of their comfort zones are scared.

Image : IQMatrix

Getting Over You...

David Guetta & Chris Brown feat. Fergie & LMFAO

Jack

You know what I really appreciate about Jack? 

He seeks to understands.

He cares.

He is flexible.

The first thing anyone needs in a relationship is to be able to trust a person. If I say I'll keep my word, I'll keep it. Then, the allowance of time away from each other. Everyone should be entitled to their own time. Partners should not demand time from their partners. Allowing one to have their own "personal time" is crucial to reflect, regain focus and to address any pending needs

The last thing anyone needs, is a clingy, complaining, childish brat who constantly seeks attention. 

I am blessed to have him as my companion. For I know he will not bail on me. Vice versa.

Jack's my man. Don't mess with him.

Pop It!

Can't wait to hit the streets,

Where all cash meets,

Excited over these kinda shoes,

Pray hard for no booboos!

Stay safe

Keep calm

Think less

Breathe

And pop goes the weasel!

P/S: Is nervousness a sign of preparation? or under-preparation? What do you think?

50km

is just a number with 2 alphabets behind it.

Needs a new pair of legs. and Shoes.
is not a S-T-R-E-T-C-H!
is SAFE for work.

Will be fun & will be completed!

Thanks to the team who have given us support all these while! We will do our best. See you guys when back!

Please be early!

Today, I had to highlight to someone that that person was late.

I dreaded the moment that arrived in the car. Just had to open my mouth and speak out. Else I'd get upset and give the silent treatment(which i hate). I always believe in being honest, but being direct to the point is another thing. Unlike some other people, I really, really, don't like to tell someone what they were "wrong" at. Rather, what they could improve on.

The one thing I do not accept is being late. That's being disrespectful to the other party. I will always be ready by the time my pick up arrives cos I don't ever want them to wait. If they are early, I'll be ready. If they are late, that's SO NOT COOL!

Some people, always have excuses why they are late. If you are told 3pm, then be there by 2:59pm. Anything past the agreed time is LATE. (don't you daaaare justify that statement.....can't go wrong there.) If you are sincere to the party you agreed to, you WILL try your best to be there earlier than time.

So, ask yourself, have you been honest with your time?
Are you committed to be punctual?
Do you care enough for the other party? or it's just about you?

Here's to earlier days and respect for one another's time. :)

P.S: To Ms Squarepants, thanks for always being ready-to-go when I come by your place! :)

Demonstrating strength

Apologize

Defer to others

Avoid shortcuts

Tell the truth

Offer kindness

Seek alliances

Volunteer to take the short straw

Choose the long-term, sacrificing the short

Demonstrate respect to all, not just the obviously strong

Share credit and be public in your gratitude

Risking the appearance of weakness takes strength. And the market knows it.

by Seth Godin

Whisked!

What a weekend this was! From baju kurungs to rainy nights, early starts and late makan sessions...most importantly, the company I had. Meaningful conversations this week which made me think about relationships and it's dynamics. As humans, we have different communication styles. For example, I probably would go "mmm...ok....yeah....sure..." if I do agree with something. Some others would go "YEAH! and blablablablablabla....." And the way we communicate, does affect the dynamics of the relationship one way or the other.

However, just remember the Golden Rule : Treat others the way you want to be treated...and we'll all be fine! :) Sometimes, you need to drop your ego and just say "Sorry, I made a mistake" (and MEAN IT!). Happy thoughts people :)

BTW, I went to a Malay wedding dinner last night and I realised I was the only Chinese woman in a baju kurung. The other Chinese women were wearing tube dresses, aunty dresses and one piece dresses. Wonder why don't they wear baju kurung?...hmm.... I felt like a popiah last night in the baju kurung! Getting into the car was kinda...erm...challenging... Haha!

This weekend, I was whisked away............

Early Starts!

Early starts to the day are amazingly challenging. I normally start my day at 630am and end at 12mn which means I get less than 4 hrs sleep... Occasionally I get to sleep in till 8am...or 830am...and that's the latest my body wants to sleep in! And so, the day unfolds...

The beauty of early starts? You get to make a difference in the lives of the people in front of you, and also you KNOW these people are serious about training. No wasted minutes!

What drives you to wake up early?

On a side note, I'll be heading down to Singapore this week to run The North Face 100! Can't wait! :)

Colors

As it is confusing enough, people will never change. If you wonder why some people do certain things and the method of carrying it out, you'll probably do not even want to know the details. Habits grow into the person. 3 days is all it takes to develop a habit, particularly a non-beneficial habit. Personalities and characters are results of upbringing, surroundings and media influences which currently have impacted our daily lives to a point every object has a brand name associated to it.

Different people, different colors.

The question is, would you be willing to mix up the colors for a fresh experience?

Case closed.

After the unfolding of events today, I have decided and chosen the path of the Freedom Seekers. However much I know of the circumstances that became the curse of the fallen, I shall remain it's identity to allow the one to gain their values again.

For now, I rest my case.

Good night world. I bade thee farewell....



IRON WOMAN

Power is like being a lady... if you have to tell people you are, you aren't.

~Margaret  Thatcher, Iron Lady

Anticipation....

2011

Uber Random Sunday!

Today was super random.

12hours of home visits, speedy drives, foodies, 

Ball boys, stairs, climbs, sun, 

Revved it up, cincau-ed and filled with chicken.

My Sunday(and weekend) couldn't get any better!

To a great week ahead peeps! :)

Hot AND Haute!

Camille Leblanc-Bazinet

VIRTUOSITY. EXCELLENCE. IDOL. 

(9th Place, 2010 Crossfit Games)

Life is not a Spectator Sport

We are constantly being warned to check with our physicians before beginning athletics. Play and games evidently can be risky business. What we are not told are the risks of not beginning athletics-that the most dangerous sport of all is watching it from the stands.

The weakest among us can become some kind of athlete, but only the strongest can survive as spectators. Only the hardiest can withstand the perils of inertia, inactivity, and immobility. Only the most resilient can cope with the squandering of time, the deterioration in fitness, the loss of creativity, the frustration of emotions, and the dulling of moral sense that can afflict the dedicated spectator.

Physiologists have suggested that only those who can pass the most rigorous physical examination can safely follow the sedentary life. Man was not made to remain at rest. Inactivity is completely unnatural to the body. And what follows is a breakdown of the body's equilibrium.

When the beneficial effects of activity on the heart and circulation and indeed on all the body's systems are absent, everything measurable begins to go awry.

Up goes the girth of the waist and the body weight. Up goes blood pressure and heart rate. Up goes cholesterol and triglycerides. Up goes everything you would like to go down and down everything you would like to go up. Down goes vital capacity and oxygen consumption. Down goes flexibility and efficiency, stamina and strength. Fitness fast becomes a memory.

The seated spectator is not a thinker, he is a knower. Unlike the athlete who is still seeking his own experience, who leaves himself open to truth, the spectator has closed the ring. His thinking has become rigid knowing. He has enclosed himself in bias and partisanship and prejudice. He has ceased to grow.
And it is growth he needs most to handle the emotions thrust upon him, emotions he cannot act out in any satisfactory way. He is , you see, an incurable distance from the athlete and participation in the effort is the athlete's release, the athlete's catharsis. He is watching people who have everything he wants and cannot get. They are having all the fun: the fun of playing, the fun of winning, even the fun of losing. They are having the physical exhaustion which is the quickest way to fraternity and equality, the exhaustion which permits you to be not only a good winner but a good loser.

Because the spectator cannot experience what the athlete is experiencing, the fan is seldom a good loser. The emphasis on winning is therefore much more of a problem for the spectator than the athlete. The losing fan, filled with emotions which have no healthy outlet, is likely to take it out on his neighbor, the nearest inanimate object, the umpires, the stadium or the game itself. It is easier to dry out a drunk, take someone off hard drugs or watch a three-pack-a-day smoker go cold turkey than live with a fan during a long losing streak.

Should a spectator pass all these physical and mental and emotional tests, he still has another supreme challenge to his integrity. He is part of a crowd, part of a mob. He is with those the coach in The Games called, "The nothingmen, those oafs in the stands filling their bellies." And when someone is in a crowd, out go his individual standards of conduct and morality. He acts in concert with his fellow spectators and descends two or three rungs on the evolutionary ladder. He slips backward down the development tree.
From the moment you become a spectator, everything is downhill.

Source: George Sheehan

I'm Feeling.....

ZIGGED!

YEAH! :)

It's Getting Brighter!

The late nights that we've been having,

The deep and dark conversations that we're keeping,

The trials and tribulations that we're going through,

Is just a phase in life.

I've seen many young warriors who've fought through their bleeding skins,

Yet, they persevere and trudge through, exuberant at the end!

The one thing that I admire about you,

Is the fact, you know you have limits, yet you break them.

Emotions and hours of pain and fatigue sets in,

The fear of losing and wanting to give up creeps up during gloomy days,

Don't be shy my friend, for I too, have such days. 

Just stay true to your feelings. 

Let's pick up where we left off and start our day anew.

Sleep is to resuscitate, and rest is to recover.

Truly respect your guts to face the peer pressure set upon your heart.

Do know, I am with you all the time, each and everyday.

So,

Stick with your guns,

Compare with none,

Look up to the sun,

For life needs fun!

~~~

"I am not bound to win, but I am bound to be true. I am not bound to succeed, but I am bound to live by the light that I have. I must stand with anybody that stands right, and stand with him while he is right, and part with him when he goes wrong."

Abraham Lincoln

*To my inspiration. Thanks for showing me what we are capable of despite the odds. Love you always! 

I Wanna Be Just Like.............

Strong, dynamic and core of steel.
Smart, soft-spoken and sexy ...

Check out this video of her overhead squats.

and her lecture on Nutrition below

To the One who told me "Looks first, Performance second",
How the heck did you do that corkscrew thing?!
Ok ok, Ii'll start by swimming onma bed!

"The most important single influence in the life of a person is another person ... who is worthy of emulation."

- Paul D. Shafer

The Truth

It was a few weeks ago when you asked me "Why am I not going to work today?" - when you don't work that day. It was unusual. It was surprising. You then said you couldn't really see properly at night especially when it's dark with no street lights. Then you kept forgetting where you kept your things. And you asked if that ringtone was mine or yours, when everyone knows that THAT ringtone belongs to you.  Occasionally you'd leave the door unlocked nor closed, and forget that you didn't close it. And you misplace your keys way too often.

I am scared to know the truth but I think I do know what it may turn out to be. Fear, I do. I'm not sure if they notice. I spend the most time with you. I get really upset and angry when I'm sad. I ask why? Why???

These days, I don't ask why. I ask how can I make it easier for you. But I know I get emotional at times and take it upon myself and suck it all in. It would be hard for me to accept the truth. Everyone knows that.

But you know what? I love you and I always will, and I'll do whatever it takes to make you happy. You are already happy with what we have, but I'll make it better. We will make it better.

Promise!

Schwartz Crossfit

Had great & unforgettable training sessions at Schwartzs Crossfit Melbourne. All thanks to the trainers below, and also to Darren who showed me how to rope climb!

I still remember the first time I went there when we had to do Ring Dips. And I just went out all the way and bantai-ed the workout. I was in Group 1. 1 week later, I was up into Group 2.I didn't expect to be placed into Group 2, yet I did my best and it turned out well, to my wishes!

Thanks for all the positive encouragement, gentle guidance and the extra tips to get that one rep! If you guys are coming by Malaysia, please do drop by our box!

"I'll be baaackk!" (ala Terminator)

Benji Schwartz

aka The Boss

Ben Evans

aka SuperTall

Chris Hogan

aka The Quiet Achiever

aka Crossfit Games Australasian Qualifiers 2010 Champ

Chinese and Junkies!

Choc Chip Continental cheesecake

Marinara Pizza

Honey chicken & Mixed vegetable noodles

Beef & chicken Noodles

Japanese, JunkyFood & Korean! :D

Curry Katsu Don @ Don Tojo

Sliced Beef Udon

Baramundi Fillet w Potatoes on Gourmet Pancake
@Pancake Parlour

Triple Stack Pancake w Ice Cream & Maple Syrup

Jewish Blintz

Krispy Kreme Donuts

Korean Appetizers

Beef Bulgogi (Top)
Sliced Pork(Bacon) Bulgogi (Bottom)

Sashimi & buckwheat noodles