15-Minute Abs Workout ..... Say goodbye to boring crunches!

Workout ni boleh membantu kekuatan (stretch) perut, obliques, lower back dan punggung tanpa menggunakan alat sokongan. Gambar di bawah ni menunjukkan 10 set exercises (plus streches) untuk melengkapkan senaman ni.

Warm Up (Rib Slide) 10 reps Lie on your back, spine neutral, knees bent, feet flat on the floor, and arms extended in line with the shoulders. Inhale to prepare. Exhale and use your abs to lift your shoulder blades away from the mat, bringing your ribcage closer to your hips, as your arms lower down to your sides. Inhale and hold, gazing towards your belly. Exhale and slowly roll back down to the start position to complete one rep.
The Hundred Hold and Pump Arms 100 times Lie on your back, spine neutral, knees bent, feet flat on the floor, and arms parallel to the floor. Keeping your abs engaged, and shoulder blades lifted, pump your arms up and down at your sides, keeping them stiff and straight. Inhale for 4 pumps and exhale for 4 pumps, keeping the rest of your body still. Use one hand to support your head or neck, if necessary. Add challenge (and eventually progress) by lifting your legs up to a table top position, straightening them in line with the hips, or lowering your straight legs down at about a 45-degree angle.
Single Leg Stretch 8 Reps Lie on your back, spine neutral, knees bent in a table top position, and shoulder blades lifted away from your mat (to engage your abs). Inhale to prepare. Exhale and bring your right knee in, extending your left leg out as you reach your right hand toward your right ankle and your left hand toward your right knee. Pulse twice. Inhale and switch to the other side, exhaling as bend the left knee towards you and straighten the right leg out, pulsing twice. Keep your abs engaged, shoulder blades lifted, and gaze towards your belly.
Single Straight Leg Stretch 8 Reps Lie on your back, spine neutral, knees bent in a table top position, and shoulder blades lifted away from your mat (to engage your abs). Inhale to prepare. Exhale as you straighten both legs, bringing your right leg towards you (and reaching for that ankle) and extending your left leg down.  Pulse twice. Inhale and switch to the other side, lowering your right leg and lifting your left leg. Exhale as you reach for your left ankle and straighten the right leg out, pulsing twice. Gently pull your leg towards you to feel a nice stretch on the back of the thigh. Bend your knees if necessary.
Double Leg Stretch 8 Reps Lie on your back, spine neutral, knees pulled in towards your chest, hands at your ankles, and shoulder blades lifted away from your mat (to engage your abs). Inhale as you extend your arms and legs out, at about 45-degree angles, and exhale as you sweep your arms around and bring your knees back towards your chest, reaching for your ankles. Don't allow your back to arch up away from your mat.
Criss Cross 8 Reps Lie on your back, spine neutral, knees bent in a table top position, shoulder blades lifted away from your mat (to engage your abs), and hands lightly supporting your head and neck. Inhale to prepare. Exhale to bend your right knee towards you as you extend your left leg out (about a 45-degree angle), while twisting from your waist to bring your left elbow towards your right knee. Inhale to return to the start position. Exhale to switch to the opposite side to complete one rep. Keep this movement slow and controlled. Let your head rest in your hands, and keep your elbows out to the side.
Hip Lifts 8 Reps Lie on your left side, with your elbow directly under your shoulder, right hand on your hip, abs engaged, shoulders pulled down and back, legs stacked up, and your body in a straight line.  Inhale to prepare. Exhale to slowly lift your hips up towards the ceiling (balancing your weight on your elbow and the side of your left foot), and inhale to slowly lower back down to complete one rep.
Side Plank with Twist Twist 4 Times Sit on your left hip, with your legs staggered and your left hand placed slightly wider than your shoulder. Engage your abs and lift your hips up so your body is in a straight line, with your weight balanced between the sides of your feet and your left hand. Inhale to prepare. Exhale to twist from the waist, threading your right hand underneath your left arm, and then inhale to extend your arm back up, facing forward, to complete one rep. Keep your hips lifted and your body in a straight line. Drop your bottom knee down to the mat to make this exercise easier.  Before moving on, repeat the Hip Lifts and Side Plank with Twist on the opposite side.
Modified Plank Hold for 10-30 seconds Place elbows directly under shoulders and balance weight between your elbows and the balls of the feet. Your body should remain in a straight line and your abs should be pulled in tight. Don't lift or droop the hips—keep them in line with the body. Make it easier by dropping to your knees. Breathe steadily throughout the exercise.
Plank Hold for 10-30 seconds Place hands directly under shoulders and balance weight between your hands and the balls of the feet. Your body should remain in a straight line and your abs should be pulled in tight. Don't lift or droop the hips—keep them in line with the body. Make it easier by dropping to your elbows or to your knees. Breathe steadily throughout the exercise.
Swan 8 Reps Lie on your stomach with arms and legs extended, and your head and neck in line with your spine. Inhale to prepare. Exhale to lift your arms and legs up away from the floor, as high as you can lift with control and comfort and inhale to slowly lower back down to complete 1 rep.  Keep your shoulders relaxed and body lengthened. Make it easier by lifting just the arms or just the legs.
Upward Dog Stretch Hold Stretch for 10-30 seconds Place you hands underneath your shoulders, elbows bent. Slowly straighten your arms as you lower your hips down towards the floor. Pull shoulders down and look up towards the ceiling.   Breathe deeply.
Cat Stretches Repeat Stretches 3 times Push yourself back onto hands and knees.  Engage the abs and round the spine, looking towards your naval. Reverse that movement by arching the back, dropping the belly down, and looking towards the ceiling.
Child's Pose Hold for 10-30 seconds Starting on hands and knees, turn your toes under and shift your body weight back, over your heels.   Extend arms forward, relax through your shoulders and neck, and reach through fingertips.   Breathe deeply. When you're finished, slowly roll your spine back up.

Wake Up Naturally to a More Energized Day

 
Small Changes, Really BIG Energy  

7:00 a.m.: An infuriating alarm jolts you awake.
7:30 a.m.: After three snooze delays you finally turn it off and force yourself to jump out of bed.
8:15 a.m.: Two cups of coffee later, you're stuck in maddening morning traffic.
2:30 p.m.: You practically fall asleep at your desk.

"I got eight hours of sleep last night," you think hazily. "Why am I still tired?"

The answer may lie in your morning routine. Afternoon energy levels can be predicted by what you do when you first get up. A typical frantic start to the day can wake you up temporarily but leave you dragging later on. Low energy saps creativity, spontaneity, concentration and motivation. Not to mention the irritability and stress that it causes.

Belly Dancing

Tarian Belly Dancing ni agak unik dengan tarian gelekannya. Sememangnya saya antara peminat Shakira dan suka dengan tarian geleknya, saya telah mendaftar ke kelas Belly Dancing yang berhampiran bagi menguasai gaya tarian ini. 

Satu lagi buat saya tertarik dengan gaya tarian ni ialah pergerakan dia banyak menggunakan perut, pinggang dan punggung. Masa mula-mula saya belajar, saya masuk kelas Miss Annie, dia memang ajar betoi-betoi pergerakan dan posisi yang betul masa nak buat belly dancing. Mula-mula memang kekok, tak reti nak ikut pergerakan dia tapi bila dah lama badan dah makin lembut nak buat pergerakan ala-ala ular tu.

 Kalau kita tak warm up dulu mesti krem perut la krem punggung la....hehehe saya selalu jadi macam tu sebab datang lewat kelas xsempat nak panaskan badan terus join menari

 Kadang-kadang dalam kelas kalau tak sempat nak ikut tarian, saya beli dulu beberapa dvd belly dancing supaya mudah ikut, tak la miss Annie nak perbetulkan posisi kita sepanjang masa dalam kelas kan. Lepas tu ada la suara amoi-amoi "Wah..lu pandai ikut step ooo" padahal depa taktau yang kita ni dah practice kat rumah.

Lepas tu, saya ikut gak kelas kat tempat lain yang lebih bersantai maksudnya kelas belly dancing ni more to aerobic. Yang pasti kelas ni setiap bulan kitorang akan buat pot-luck dan buat disco dalam studio. Semua akan menari ikutla step apa pun...dah semua pun penari kan. Yang penting semuanya perempuan walaupun kami semua sexy xhenggat hehehehe.....(lelaki memang dilarang masuk ke dalam studio)

Easy Ways to Eat 5 Fruits & Veggies Each Day

Do You Know That Colors Of Fruits And Vegetables Means a Lot To Your Health!!

"Eat your fruits and vegetables." We've heard it all of our lives. If only it were so simple.

With just a little thought and a tiny bit of effort in snack preparation, you can make these nutritious foods more convenient and accessible.

Tips and Tricks
 

• Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.
• Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit.
• Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.
• Use chunky salsa instead of thick, creamy snack dips.
• Drink 100% juice instead of addictive coffee, tea, or soda.
• Going out to lunch? Take a trip to the grocery salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon and cheese.
• Add frozen veggies to any pasta dish. It's an easy way to get in another serving of the good stuff.
• Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table. If you see them, you will eat them.
• Dried fruit is just as portable as potato chips -- and less messy. It tastes especially good when added to basic trail mix.
• When cooking vegetables, makes 2-3 times more than you need and immdiately store the extra away for tomorrow. It'll save you time later on.
• Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups.
• If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.
• Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
• Frozen fruit and veggies are nearly as healthy as the fresh stuff, and only take minutes to prepare.
• Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.

Besides being packed full of nutrients, fruits and vegetables can also be quite filling. They may even ward off any empty calorie snacking that might follow! Don’t be discouraged by the recommended 5 servings a day. The guide below shows that one serving is less than what you might think.

One serving equals:
1 medium piece of fruit
1/2 cup fruit (raw, canned, or frozen)
1/2 cup cooked vegetables (canned or frozen)
1 cup raw vegetables
1/4 cup dried fruit
4-6 oz. of 100% juice (serving size depends on the type of juice)
1/2 cup cooked peas or beans

Berenang

Workout yang paling best ialah berenang sebab tak panas dan tak terasa keluar peluh.....orang lain mungkin suka bersenam keluarkan peluh but not me. Setiap minggu aktiviti berenang memang wajibla terutamanya pada weekday sebelum weekend....maksudnya hari jumaat la sesuai sebab esok dah hari sabtu, bercuti. Yang bestnya pasal berenang ni, kan sepanjang minggu stress keja, keja dan keja dan last hari keja kita p rilex jap main dengan air memang menghilangkan stress dengan sekelip mata jela. Tambah2 lagi kalau kita floating macam berbaring atas air, bukan saja menghilangkan stress malah boleh menghilangkan sakit belakang seolah macam air yang apungkan badan kita ni massage belakang badan.

Inilah antara koleksi yang ada pun...thanks pada orang yang tak berenang dan men'snap' beberapa keping gambar...siap ambik video lagi tu hahahaha......