Sunday, January 30, 2011

January 31st

Today I write with the feeling of thanks and acknowledgement for the people around me who have been supporting, helping and advising me on STEPS. Not only those who are in front of me, but those who are far away and leave tiny hints & messages along the way. For your presence in my life, I thank you! And I am appreciative of everything that has been done.

Acknowledgement and acceptance are two different things. I will acknowledge something which I unnecessarily not accept it, nor tolerate it. Why? Because it is against my principle.

An error is a deviation from the standard.

Hence, based on my upbringing and my experiences, I do go through emotions and ways that some people may not understand. Pretty strict about certain things, yet some others, I couldn't be bothered as long as it doesn't affect my wellbeing and those around me. Speak as you wish. Think as you wish. Yet, you bear the consequences of your actions. 

Do not let your feelings and emotions dictate your actions. Stay committed to the goal/dream and work towards it despite any challenges in the way.

Sometimes it's a step in the dark. Sometimes it's just a smack on the head. 

On this very day, I pray hard that I need not go through emotions that are self-destructive ie.sensitivity and self-culling. so that I can live a happy life. And I also pray that the people around me are happy with what they are doing and not be so "guilt-causing". I guess such people are in my life for a reason, so that I learn to be a better person and know how to deal with such people. Somedays, I shed tears of sadness for I wasn't able to help them be AWARE of what they are doing...sometimes it hurts me too much to say things that I just don't bother saying it nor repeating it will turn to water. 

Having said that, I have a keep..or to leave...

At this's to leave...

To better days, and feel good days....

Tuesday, January 25, 2011

Eight Lessons from the life and work of Jack LaLanne

  1. He bootstrapped himself. A scrawny little kid at 15, he decided to change who he was and how he was perceived, and then he did. The deciding was as important as the doing.
  2. He went to the edges. He didn't merely open a small gym, a more pleasant version of a boxing gym, for instance. Instead, he created the entire idea of a health club, including the juice bar. He did this 70 years ago.
  3. He started small. No venture money, no big media partners.
  4. He understood the power of the media. If it weren't for TV, we never would have heard of Jack. Jack used access to the media to earn trust and to teach. And most of what Jack had to offer he offered for free. He understood the value of attention.
  5. He was willing to avoid prime time. Jack never had a variety show on CBS. He was able to change the culture from the fringes of TV.
  6. He owned the rights. 3,000 shows worth.
  7. He stuck with the brand. He didn't worry about it getting stale or having to reinvent it into something fresh. Jack stood for something, which is rare, and he was smart enough to keep standing for it.
  8. Jack lived the story. He followed his own regimen, even when no one was watching. In his words, “I can’t die, it would ruin my image.”

He died last week at 96. I don't think he has to worry about ruining his image, though.

RIP Jack LaLanne 

*image taken from TheCrazyApron
*Article by Seth Godin

Friday, January 21, 2011

Blessed are the Peacemakers

Conflicts are a part of life. There is no escape from them. "The only place in the world without conflicts is the cemetery," says conflict management expert and mediation consultant, John Ng. As humans, you can be sure that you will face relational conflicts, whether they are disagreements or personality clashes. Conflicts are especially painful when they involve those whom we love deeply.

Ng shares 5 points to keep in mind in any event of conflict occurrences:
  1. Remember Your Shared Vision and Core Values
  2. Trust...Especially in times of high stress
  3. Value Relationships
  4. Learn and Grow
  5. Rest in God
*Snippet taken from Asian Beacon (Dec'10/Jan'11)

Sunday, January 9, 2011

Can I Sleep?

Have an unsettling feeling this evening that is not allowing me to fall asleep. What could it be? I would like to lie down and close my eyes, and let my mind wonder into the subconscious space above. Let me sleep brainiac!

*pic taken from therapyworks

Saturday, January 8, 2011


Pic taken from Rodney On Earth
Hard Work!

"I read a post recently linked to the Facebook news feed. It was written by a Crossfit trainer whom I have never met before. The author was talking about training with “intensity.” Every CrossFitter should always train at 100%! There was a mention of the “Sport of CrossFit” and a reference to the quote, “men will die for points.” Basically, the post was a big rah-rah session to encourage the readers to do every workout with 100% effort and never quit.

The post made me think about all the times in the early years of the CrossFit One World blog that I preached the same thing. The post made me think the author likely had only one or two years experience as a CrossFit trainer (but I could be wrong). You go to the Crossfit Level One Certification and there is a whole lecture about intensity. The CrossFit system is defined in one lecture as "constantly varied functional movment performed at "high intensity." You are told that "Intensity is the independant variable most commonly associated with maximizing favorable adaptation to exercise." It is no wonder that when you first start programming workouts for your CrossFit gym members, you think that encouraging everyone to give a 100% effort every workout is what works the best.

After almost five years of posting on this blog and training people at CrossFit One World, I realize the error in my early programming/coaching experiences. 100% effort should be saved for when it is needed: in competition. Training is not competition. There are no competitors at any sport that train 100% effort at every workout. Training at 100% effort every workout can lead to loss of technique. Loss of technique during a high intensity workout (on a daily basis) eventually is gonna bite you in the ass.

If you were to drive your car from stoplight to stoplight every time with the gas pedal all the way to the floor, eventually your car is gonna run into problems. Minimally the brakes and tires are gonna wear excessively, and over time, there will be wear on the engine. I know the human body is not a car, but I think you get what I'm saying. The human body is an amazing machine that can adapt and actually prosper under intital doses of high intensity training day in and day out. That's why so many people just starting CrossFit see results so quickly. (I would hope that you aren't coming to One World just to see quick results and you have a long term plan of trying to get fit for a lifetime.) Keep giving 100% effort for every workout and at some point you are likely to plateau, break, or you just simply burn out. I know for a fact that there are some of you who have suffered from one if not all three of those.

So about right now you’re thinking, “Well how much effort should I give?” Simple: never mistake “100% effort” for HARD WORK. The pedal doesn't have to go to the metal every workout, but you can “work hard” every time you step into the gym. HARD WORK doesn’t mean you have to try and crush a workout. HARD WORK means you make an effort to perform your workout better. “Better” can mean concentrating on moving well. “Better” can mean lifting heavier. “Better” can mean performing consistently throughout a workout instead of crash and burning at the end. And yes, “better” can sometimes mean being faster, but I would argue that if you are consistently working hard, getting “faster” comes naturally without the daily trip to the garbage can to spit up your lunch or flopping around on the floor in a pool of sweat.

I am definitely not saying that the intensity portions of the lecture are spewing false information, I am just telling you that if you want your CrossFit results to be successful for the long term, you are better served not falling into the 100% effort 100% of the time approach."

Author: freddy c., Crossfit One World.