i have been tagged.. [which means that i can sabo someone else!]

1. Do the following WITHOUT complains
2. Choose 5 people to do this after you completed yours
3. Leave a tag on the person's tagboard to say he/she have been tagged
4. Start your post with "I have been tagged!" then do this
I have been tagged by: cherie


Favourites
favourite colour: any colour besides dirty green and brown
favourite food: chocolate
favourite song: panic! at the disco's "the only difference between martyrdom and suicide is press coverage"
favourite movie: lion king
favourite sport: sit and reach
favourite day of the week: saturday, i think.. it sounds like a nice day..
favourite season: winter, cant stand the heat of summer, autumn has too many leaves, spring is too green..
favourite ice-cream: any ice cream that is CHOCOLATE

Currents
current mood: sian.
current taste: bland, only saliva to taste
current clothes: home clothes
current desktop: one waterfall that my father put up
current toenail: it looks just fine to me..
current time: 22:28
current surroundings: fan is blowing in my face, tv blasting behind me
current thoughts: "damn,i wanna strangle those gals who are adding me on msn rite now.. they're adding the wrong person! i dun even know them!"

First
first best friend: chay elin
first crush: teacher, he's got those mesmerizing eyes and beautiful voice.. but he's vertically challenged, just like me.. just that im oso horizontally challenged.
first movie: from dusk till dawn. a vampire movie my bro brought me to. cool show.
first lie: "no, i didnt steal your money"
first music: teresa teng's karaoke songs, most probably is that moon song..


Lasts
last cigarette: eeeeewww... i hate that. never wanna even touch it.
last drink: water.. mmm, nice.
last car ride: june's father's car from sheryl's house to my neighbourhood after late night tuition
last crush: i dunno.. there's too many crushes appearing at one time~
last movie: the omen.
last phone call: to june yesterday
last CD played: leslie cheung's oldies songs.. can cry from the sadness from the songs..

Have you ever
have you ever dated your best friend: who havent?
have you ever broken the law: yes, i admit..
have you ever been arrested: nope.. how could a six-yr-old get caught?
have you ever skinny-dipped: eeyuck, NO.
have you ever been on tv: yup!! it's some camp that the channel U news toked abt for both the evening and nite news.. cool eh? i tried to hide in the shadows..
have you ever kissed someone you don't know: noooooo..


5 things you are wearing: hair band. polo t. shorts. slippers. specs.
4 things you done today: off-ed the alarm clock and continued sleeping. taking maths paper. taking physics paper. sleeping during the paper.
3 things you can hear right now: fan "wrrrrr" tv "blah blah" cars "brrrr"
1 thing you do when you are bored: read romance novel.
5 peeps to tag : muahaha... LYDIA, my dearest. JUNE, my ah kim. wanru, my xiao ding dang. amelia, my ah mak. cherie, 05s13's wuguiiiiii..

ahhhh. i feel like i've been interrogated by the online police.

wad will you do if i died.

just like that, like a snap of the fingers.
i just collapse onto the gound and i die. or maybe i passed away in my sleep during an overnight stay and you woke up only to know that im no longer breathing? or i had killed myself?

will you miss me?
will you still tag me on my blog?
will you think of wad i could have done or said if you did anything outrageous or funny?
will you pray that im happy up there [or down there]?
will you cry for me and den spend the rest of the day missing me?
will you wish that you can dream of me so that we can see each other?
will you wish that you had spent more time with me?
will you have hoped that i never died?
will you hoping that you were the one i thought of in my last moments?
will you publish my blog into a book?
will you tag me and tok as if i never left your side?
will you face the sky and scold me for leaving you so suddenly?

will you love me even more?

if yes, i will go and die rite now.

yay!! elin's back!!! she just sms-ed me that she's back!!!! woohoo!!!!! didnt know that i can be so happy...

and yes i know, i shouldnt be blogging rite now and instead be spending my time burying myself in maths and physics and econs. but i now in a celebrating mood, so i shall blog!

now my blog entry ends...

i think im head over heels abt panic! at the disco.

especially with the lead singer. he got nice singing voice. veri nice.

damn.

panic! at the disco - i write sins not tragedies

Oh, well imagine
as I'm pacing the pews
in a church corridor
and I can't help but to hear
No, I can't help but to hear
an exchanging of words.
"What a beautiful wedding."
"What a beautiful wedding,"
says a bridesmaid to a waiter.
"And, yes, but what a shame
what a shame the poor
groomsbride is a whore."
I chime in with a, "Haven't you people ever heard of
closing a goddamn door? No?"
It's much better to face these kind of things
with a sense of poise and rationality.
I chime in, "Haven't you people ever heard of
closing a goddamn door? No?"
It's much better to face these kind of things
with a sense of . . .
Well in fact,
Well I'll look at it this way:
I mean technically our marriage is saved.
Well this calls for
a toast so
Pour the champagne
Oh, Well in fact,
Well I'll look at it this way:
I mean technically our marriage is saved.
Well this calls for
a toast so
Pour the champagne.
Pour the champagne.

I chime in with a, "Haven't you people ever heard of
closing a goddamn door? No?"
It's much better to face these kind of things
with a sense of poise and rationality.
I chime in, "Haven't you people ever heard of
closing a goddamn door? No?"
It's much better to face these kind of things
with a sense of poise and rationality.
I chime in, "Haven't you people ever heard of
closing a goddamn door? No?"
It's much better to face these kind of things
with a sense of poise and rationality.
I chime in, "Haven't you people ever heard of
closing a goddamn door? No?"
It's much better to face these kind of things
with a sense of poise and rationality.

heck. the first thing i hear from my parents when i settled down from just now's outing was my mother yelling away.

she raised an uproar when my father changed the tv channel.. but it's understandable that she was upset.. she didnt like pple to change the channel which she had selected even though she isnt watching.. and den the tv we have now got a stupid problem which occurs whenever we change channel.. so she kinda scared that the tv spoils.. budden she really really went on and on and on and on... and they ended up switching off the tv. and den my mother went to switch on the OTHER tv.. ermm, we have, lemme count, 5 tv sets; including one USELESS one which is in MY room given by my bro [stupid thing i did to accept his tv into my room so that he can have more space in his room while i have less space in my room].. and the living room alone has two; one small one big..

btw, went to the fish and co at dohby ghaut to celebrate cherie's belated birthday.. den got her a wuguii bday card and a wuguii necklace.. so WUGUiii.. june and cherie took lots of photos.. and now i have this pain in my stomach.. indigestion. feel like puking.. and i got a sore tongue now from eating the calamarie.. will not be touching sotong for the rest of the year, i guess..

tired sia.. woke up at 5.30am to get ready for the maths mock exam this morning.. ended up i couldnt absorb and wasted away my sleeping time.. grrrr.. to think i slept at 1am.. cos i wanted to finish reading judith mcnaught's book; was at the last few chapters..

okae, i gtg. getting sick of the blogging part.. suddenly. suddenly, i feel like abandoning my religion. GREAT. have harboured that thought for a loooooong time ever since i skipped church at the start of june.. suddenly got so sick and tired of life. damn sick. wanna let go of this rope which i had been clinging to for so long.. my grip loosens as more distractions lure me.. wanna just fall into the abyss. im tired.

hey.. you noticed something?

besides my lyrics and music video for "no promises", there are not much lyrics posted in this blog! but actually, i have blogged entries and entries of lyrics.. cos guess wad?

i have created a new blog specially made to store all my lyrics! yea baby!

No Promises
Shane Ward

Hey baby, when we are together, doing things that we love.
Every time you're near I feel like I'm in heaven, feeling high
I don't want to let go, girl.
I just need you to know girl.

I don't wanna run away, baby you're the one I need tonight,
No promises.
Baby, now I need to hold you tight, I just wanna die in your arms

Here tonight

Hey baby, when we are together, doing things that we love.
Everytime you're near I feel like I'm in heaven, feeling high
I don't want to let go, girl.
I just need you you to know girl.

I don't wanna run away, baby you're the one I need tonight,
No promises.
Baby, now I need to hold you tight, I just wanna die in your arms

I don't want to run away, I want to stay forever, thru Time and Time..
No promises

I don't wanna run away, I don't wanna be alone
No Promises
Baby, now I need to hold you tight, now and forever my love

No promises

I don't wanna run away, baby you're the one I need tonight,
No promises.
Baby, now I need to hold you tight, I just wanna die in your arms

I don't wanna run away, baby you're the one I need tonight,
No promises.
Baby, now I need to hold you tight, I just wanna die in your arms
Here tonight.


http://www.youtube.com/watch?v=cjs51BgkosE

Tighter, Shapelier Legs
By Raphael Calzadilla, BA, CPT, ACE
Glee Contributor


The value of anything is based directly on the effort needed to obtain it. Having the good things in life instantly, even if it were possible, would be an empty pursuit. Such a life would have no value.
--Daily Guru

There is one exercise that most people avoid like the plague -- the squat. However, if you're seeking tight, shapely legs then there is no other leg exercise on the planet that is as effective. Is it difficult? Yes. Does it burn? Yes. Does it give you fabulous legs? Definitely!

As in most cases in life, the most difficult endeavors always yield the greatest rewards. Performing the squat does not mean you'll have legs that burst the seams of your clothes. Yes, you can achieve bodybuilder-type legs if that's your goal, but you can also develop legs that are lean and tight.

It's dependent upon execution, frequency, weight, repetitions and intensity. People who choose not to perform the squat always tell me they don't want "big legs" or a "big butt." Unfortunately, they don't know the mechanics and method of manipulation for this marvelous exercise. The squat does not discriminate by gender -- it's the perfect lower-body exercise for both men and women.

The primary muscles worked during squats are the quadriceps (front of the thigh), hamstrings (back of the leg), hips, gluteus (butt) and lower back. Secondary muscles used are the abdominals and practically every muscle in your lower body. So if you want great legs and a great butt, you must practice the squat.

THE SQUAT


1. Preparation:

Beginners -- Begin by standing tall with feet shoulder-width apart or slightly closer than shoulder-width. Practice the movement with no weight and your hands on your hips, or place a broomstick across your shoulders. Be sure the broomstick is not resting on your neck. It must be positioned on the upper part of the back. You should also place a chair behind you for safety. Beginners should attempt two sets of 15 repetitions on three alternate days of the week.

Those with Experience -- Stand facing a squat rack with barbell upper chest height, walk under the bar and position it on the most upper part of the back and grasp barbell to sides. Space hands evenly on the barbell, shoulder-width (or wider, if comfortable) apart. Dismount bar from rack and take a step backward.


2. Execution/Descending Phase

Knees should be in line with the toes. Maintain a neutral spine and a slight bend in the knees. Concentrating on the quadriceps muscles, begin to lower your body by bending from your hips and knees.

Think about sitting back in a chair as you are lowering.
Stick your butt out.

Your feet should be shoulder-width apart or slightly closer than shoulder width, weight distributed from balls of feet to heels. Keep your chest out, eyes straight ahead, shoulders back slightly and lower back straight and flat (but not vertical).

The bar should descend in a vertical path so that the distribution of the weight is kept over the ankle.

Inhale as you lower down.

Stop when your thighs are parallel with the floor. Do not bounce at the bottom of the movement and do not let your knees ride over your toes. You should be able to see your toes.


3. Execution/Ascending Phase

Using the quadriceps (front of the thigh) and hips, slowly push off with your heels (keep foot flat) as you return to the starting position stopping just short of your knees fully extending.

Maintain control throughout the entire range of motion.

Exhale while returning to the starting position.

As in the descending phase, do not let your knees ride over your toes (you should be able to see your feet at all times).

It helps to find a marker on the wall to keep your eye on as you lift and lower; otherwise, your head may tend to fall forward, and your body will follow.

Common Mistakes to Avoid

1. Stopping your descent phase before thighs are parallel to the ground.

2. Not keeping your head up and eyes forward.

3. Allowing the knees to extend in front of toes.

4. Keeping your back too vertical and not flat or slightly arched.

5. Locking your knees at the top part of the movement.

6. Holding your breath.

7. Using excessive weight.

8. Performing a squat with an injured lower back.

9. Not perfecting form and technique.

10. Descending lower than parallel.

During my personal-training experience, I have found that women respond well to higher repetition ranges (15-20) and men tend to get best response in a repetition range of 8-15. This is one of the few exercises that I recommend in higher rep ranges. Whatever your goal is, squats will give you sensational-looking legs.

FATHER'S LOVE LETTER

You may not know me, but I know everything about you. Psalm 139:1

I know when you sit down and when you rise up. Psalm 139:2

I am familiar with all your ways. Psalm 139:3

Even the very hairs on your head are numbered. Matthew 10:29-31

For you were made in my image. Genesis 1:27

In me you live and move and have your being. Acts 17:28

For you are my offspring. Acts 17:28

I knew you even before you were conceived. Jeremiah 1:4-5

I chose you when I planned creation. Ephesians 1:11-12

You were not a mistake, for all your days are written in my book. Psalm 139:15-16

I determined the exact time of your birth and where you would live. Acts 17:26

You are fearfully and wonderfully made. Psalm 139:14

I knit you together in your mother's womb. Psalm 139:13

And brought you forth on the day you were born. Psalm 71:6

I have been misrepresented by those who don't know me. John 8:41-44

I am not distant and angry, but am the complete expression of love. 1 John 4:16

And it is my desire to lavish my love on you. 1 John 3:1

Simply because you are my child and I am your Father. 1 John 3:1

I offer you more than your earthly father ever could. Matthew 7:11

For I am the perfect father. Matthew 5:48

Every good gift that you receive comes from my hand. James 1:17

For I am your provider and I meet all your needs. Matthew 6:31-33

My plan for your future has always been filled with hope. Jeremiah 29:11

Because I love you with an everlasting love. Jeremiah 31:3

My thoughts toward you are countless as the sand on the seashore. Psalms 139:17-18

And I rejoice over you with singing. Zephaniah 3:17

I will never stop doing good to you. Jeremiah 32:40

For you are my treasured possession. Exodus 19:5

I desire to establish you with all my heart and all my soul. Jeremiah 32:41

And I want to show you great and marvelous things. Jeremiah 33:3

If you seek me with all your heart, you will find me. Deuteronomy 4:29

Delight in me and I will give you the desires of your heart. Psalm 37:4

For it is I who gave you those desires. Philippians 2:13

I am able to do more for you than you could possibly imagine. Ephesians 3:20

For I am your greatest encourager. 2 Thessalonians 2:16-17

I am also the Father who comforts you in all your troubles. 2 Corinthians 1:3-4

When you are brokenhearted, I am close to you. Psalm 34:18

As a shepherd carries a lamb, I have carried you close to my heart. Isaiah 40:11

One day I will wipe away every tear from your eyes. Revelation 21:3-4

And I'll take away all the pain you have suffered on this earth. Revelation 21:3-4

I am your Father, and I love you even as I love my son, Jesus. John 17:23

For in Jesus, my love for you is revealed. John 17:26

He is the exact representation of my being. Hebrews 1:3

He came to demonstrate that I am for you, not against you. Romans 8:31

And to tell you that I am not counting your sins. 2 Corinthians 5:18-19

Jesus died so that you and I could be reconciled. 2 Corinthians 5:18-19

His death was the ultimate expression of my love for you. 1 John 4:10

I gave up everything I loved that I might gain your love. Romans 8:31-32

If you receive the gift of my son Jesus, you receive me. 1 John 2:23

And nothing will ever separate you from my love again. Romans 8:38-39

Come home and I'll throw the biggest party heaven has ever seen. Luke 15:7

I have always been Father, and will always be Father. Ephesians 3:14-15

My question is.Will you be my child? John 1:12-13

I am waiting for you. Luke 15:11-32

Love, Your Dad.

Father's Love Letter
used by permission Father Heart Communications Copyright 1999-2006
www.FathersLoveLetter.com

Weeping willow with your tears running down,
why do you always weep and frown?

Is it because he left you one day?
is it because he could not stay?
On your branches he would swing,
do you long for the happiness that day would bring?

He found shelter in your shade.
You thought his laughter would never fade.
Weeping willow,
stop your tears.

There is something to calm you fears.
You think death has ripped you forever apart.
But I know he'll always be in your heart.

-extract from "My Girl" [1991]

Stupid Girls


Stupid girl, stupid girls, stupid girls
Maybe if I act like that, that guy will call me back
Porno Paparazzi girl, I don't wanna be a stupid girl

Go to Fred Segal, you'll find them there
Laughing loud so all the little people stare
Looking for a daddy to pay for the champagne
(Drop a name)
What happened to the dreams of a girl president
She's dancing in the video next to Fiddy Cent
They travel in packs of two or three
With their itsy bitsy doggies and their teeny-weeny tees
Where, oh where, have the smart people gone?
Oh where, oh where could they be?

Maybe if I act like that, that guy will call me back
Porno Paparazzi girl, I don't wanna be a stupid girl
Baby if I act like that, flipping my blond hair back
Push up my bra like that, I don't wanna be a stupid girl

(Break it down now)
Disease's growing, it's epidemic
I'm scared that there ain't a cure
The world believes it and I'm going crazy
I cannot take any more
I'm so glad that I'll never fit in
That will never be me
Outcasts and girls with ambition
That's what I wanna see
Disasters all around
World despaired
Their only concern
Will they **** up my hair

Maybe if I act like that, that guy will call me back
Porno Paparazzi girl, I don't wanna be a stupid girl
Baby if I act like that, flipping my blond hair back
Push up my bra like that, I don't wanna be a stupid girl

[Interlude]
Oh my god you guys, I totally had more than 300 calories
That was so not sexy, no
Good one, can I borrow that?
[Vomits]
I WILL BE SKINNY

(Do ya thing, do ya thing, do ya thing)
(I like this, like this, like this)
Pretty will you **** me girl, silly as a lucky girl
Pull my head and suck it girl, stupid girl!
Pretty would you **** me girl, silly as a lucky girl
Pull my head and suck it girl, stupid girl!

Baby if I act like that, flipping my blond hair back
Push up my bra like that, stupid girl!

Maybe if I act like that, that guy will call me back
Porno Paparazzi girl, I don't wanna be a stupid girl
Baby if I act like that, flipping my blond hair back
Push up my bra like that, I don't wanna be a stupid girl

wooow.. this is my 485th post.. woow.. i shall WASTE it.

DALAI LAMA PERSONALITY TEST


Just 4 questions and the answers will surprise you. Do not cheat by looking up the answers. The mind is like a parachute, it works best when it is opened.

You have to follow the instructions very closely. Do not cheat.


MAKE A WISH BEFORE BEGINNING THE TEST!!


There are only four questions and if you see them all before finishing, you will not have honest results.


Go down slowly and do each exercise as you scroll down.


Don't look ahead. Get pencil and paper to write your answers as you go along. You will need it at the end. This is an honest questionnaire which will tell you a lot about your true self.












Put the following 5 animals in the order of your preference.

a. Cow b. Tiger c. Sheep


d. Horse e. Pig






Write one word that describes each one of the following:


Dog- Rat- Sea-

Cat - Coffee-








Think of someone (who also knows you and is important to you) that you can relate them to the following colours (do not repeat your answer twice.


Name just one person for each colour.)

Yellow Red Green

Orange White









Finally, write down your favourite number and your favourite day of the week.







Finished? Please be sure that your answers are what you REALLY WANT.







Look at the interpretations below: (but first before continuing, repeat your wish.)











This will define your priorities in your life.

Cow Signifies CAREER Sheep Signifies LOVE Pig Signifies MONEY


Tiger Signifies PRIDE Horse Signifies FAMILY










Your description of dog implies YOUR OWN PERSONALITY.

Your description of cat implies the personality of your partner.

Your description of rat implies the personality of your enemies.

Your description of coffee is how you interpret SEX.

Your description of the Sea implies your own life.











Yellow: Someone you will never forget

Orange: Someone you consider your true friend

Red: Someone that you really love

White: Your twin soul

Green: Someone that you will remember for the rest of your life










Please try this. It is fascinating.

Casting Crowns - Who Am I

Who am I?
That the Lord of all the earth,
Would care to know my name,
Would care to feel my hurt.
Who am I?
That the bright and morning star,
Would choose to light the way,
For my ever wondering heart.

Not because of who I am.
But because of what you've done.
Not because of what I've done.
But because of who you are.

Chorus:
I am a flower quickly fading,
Here today and gone tomorrow.
A wave tossed in the ocean,
A vapor in the wind.
Still you hear me when I'm calling,
Lord you catch me when I'm falling,
And you told me who I am.
I am yours.
I am yours.

Who am I?
That the eyes that see my sin
Would look on me with love
And watch me rise again
Who am I?
That the voice that calm the sea,
Would call out through the rain,
And calm the storm in me.

Not because of who I am.
But because what of youve done.
Not because of what I've done.
But because of who you are.

Chorus:
I am a flower quickly fading,
Here today and gone tomorrow.
A wave tossed in the ocean,
A vapor in the wind.
Still you hear me when I'm calling,
Lord you catch me when I'm falling,
And you told me who I am.
I am yours.

Not because of who I am.
But because of what you've done.
Not because of what I've done.
But because of who you are.

Chorus:
I am a flower quickly fading,
Here today and gone tomorrow.
A wave tossed in the ocean,
A vapor in the wind.
Still you hear me when I'm calling,
Lord you catch me when I'm falling,
You told me who I am.
I am yours.
I am yours.

Whom shall I fear?
Whom shall I fear?
'Cuz I am yours.
I am yours.

True Love Never Dies

So much time had passed
Until yesterday I saw you
I just knew my love had vanished
Now I know it remains true.

As you slowly glazed into my eyes
From your lips spoke my name
I could see it within your eyes
Tears now flowing like rain.

Finally you realize what you had
And you let it slip away
I can feel your heart breaking
Now you know it was a mistake.

You had a woman that loved you
Cherished you without a doubt
I would have given up everything
To prove what true love was about.

In my heart I'll always love you
You'll forever hold a key
I wish you had realized it sooner
So it could've been you and me.

It could have been a special love
One that others would long for
You held all my dreams
You were the one I adored.

My heart has a missing link
No one else can ever fill
You held the magic of my happiness
My love continues to live.

--Ann Stareyes

ahhh.. this is pink's mtv on Stupid Girls. so nice la! and if you havent been updated abt hollywood's singers and such, den the fun experienced will diminish a lil, dun worry.

http://www.razoric.com/games/Pink-Stupid-Girls-Video

Best Workout For Thinner Thighs
By Raphael Calzadilla, B. A., CPT, ACE
eDiets Chief Fitness Pro

It’s time to stop hating your legs. It’s time to believe that you have a right to slim and sexy thighs.

Why should you settle for less in a world that accepts mediocrity as the norm?

Let’s begin with the first golden rule. Total body fat needs to be reduced to make your legs slim and sexy. As you move towards your goal of leaner legs, you’ll need to be consistent with your eDiets nutrition program while carefully increasing your exercise time and losing 1-2 pounds of fat each week. This patient process will shed fat and make you look tighter each week.
The formula never changes; it’s the lack of consistency that holds many people back. If you haven’t joined eDiets, it’s time to get this issue out of the way. Your legs won’t get slim and sexy without a purposeful and easy to use meal plan. eDiets has 22 different nutrition plans so you’ll get plenty of great choices.

I’m providing a leg workout that will produce results. This workout only needs to be done two times per week on alternate days. The workout also assumes that you train with weights for your upper body at least two days per week and also perform cardiovascular exercise approximately two to three days per week for 20 minutes or more. I’m only recommending that you go through the exercises for one set. Yep, that’s all. One measly set. I guess I should also mention that this is not going to be as easy as you think. However, you will see and feel a difference within 30 days (assuming your nutrition is on track).

The Workout:
1. Dumbbell Close Stance Squat

Starting Position:
· Stand tall with your feet closer than shoulder-width apart with a slight bend in the knees.
· Hold a dumbbell or cans in each hand and rest one on each shoulder.

Movement:
· Lower your body by bending from your hips and knees stopping when your thighs are parallel to the floor.
· Contracting the quadriceps muscles, slowly return to the starting position stopping just short of your knees being fully extended.

Key Points:
· Exhale while returning to the starting position.
· Inhale as you lower down.
· Do not let your knees ride over your toes (you should be able to see your feet at all times).
· It helps to find a marker on the wall to keep your eye on as you lift and lower, otherwise your head may tend to fall forward and your body will follow.
· Think about sitting back in a chair as you are lowering down.
· Push off with your heels as you return to the starting position.
· You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries.
· For variation and comfort, some may prefer to hold one dumbbell between their legs. The one dumbbell should equal the same amount as the two dumbbells combined.
Perform 20 repetitions and begin the next exercise within 45 seconds.

2. Lying Leg Adduction

Starting Position:
· Lie on your right side with your right arm supporting your upper body.
· Your right leg should be straight and your left leg should be bent.
· Support your weight on your right arm and left leg.

Movement:
· Contracting the inner thigh muscles, lift your right leg up until you feel a contraction of the inner thigh muscles.
· After completing the set on the right side, perform the exercise on the left side.

Key Points:
· Exhale while lifting your leg up.
· Inhale while returning to the starting position.
· You may use ankle weights to increase the level of difficulty.
· If you are an intermediate exerciser, you can add resistance to the inner thigh as you are lifting. You can resist your inner thigh with your hand or use a weighted object.
Perform 20 repetitions for each leg and begin the next exercise in 60 seconds.

3. The Lunge

Starting Position:
· Stand straight with your feet together.
· Hold a dumbbell or cans in each hand with your arms down at your sides.

Movement:
· Step forward with the right leg and lower the left leg until the knee almost touches the floor.
· Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position.
· Alternate the motion with the left leg to complete the set.

Key Points:
· Inhale while stepping forward.
· Exhale while returning to the starting position.
· The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.
· Make sure your head is up and your back is straight.
· Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement.
· Your right knee should not pass your right foot. You should be able to see your toes at all times.
· If you have one leg that is more dominant than the other, start out with the less dominant leg first.
· Discontinue this exercise if you feel any discomfort in your knees.
Perform 20 repetitions for each leg and begin the next exercise within 90 seconds.

4. Chair Squat

Starting Position:
· Perform this exercise with the aid of a sturdy chair.
· Stand in front of the chair with your back toward the chair and feet shoulder-width apart.
· Keep your head up as a natural extension of your spine.

Movement:
· Begin to sit in the chair lowering your body until your legs are at a 90-degree angle (if possible).
· Contracting your quadriceps, slowly return to the starting position stopping just short of the legs being fully extended. Keep a slight bend in the knees.

Key Points:
· Inhale while sitting in the chair.
· Exhale while raising yourself from the chair.
· As you get stronger, you will want to add resistance such as dumbbells in your hands.

Perform 25 repetitions and begin the next exercise within 90 seconds.

5. Cardiovascular Exercise -- Walk for 25 minutes at a brisk pace. You can also use the stationary bike, elliptical or any cardio machine of choice.

After the workout, remember to stretch your lower body for 5 to 10 minutes.
Be prepared for some healthy sore muscles. Just don’t forget the golden rule and be prepared for some awe inspiring complements about your new and improved slim and sexy legs. It will take some time and hard work, but the results will be well worth it.

If you find the exercise animations helpful, please note that eDiets has over 200 animated exercises on its fitness program. We also provide a complete workout based on your exercise experience level.

As always, please check with your doctor before beginning any exercise program.

http://www.ediets.com/news/article.cfm?cmi=2124330&cid=3&code=22383

Summer Shape-Up: Results In 3 Weeks!
By Joyce Vedral
eDiets.com Guest Columnist

Where did the time go? Summer is here, and you're still not in shape. What to do? With no time to waste, you need to work out seven days a week in short intervals, but the key is to do something different every day to shock your body into shaping up quickly.

The lower or "bathing suit" half of your body of course needs the most work, but you cannot neglect your upper body. You should work upper body twice a week and your lower half every day.

Some examples

On your first workout day you could do an interval aerobics workout emphasizing hips, butt, thighs and abs. On your second workout day you can do stomach and add abs again, but with a different group of abs exercises.

On day three you would do lower again, but with yet again a different set of exercises and so on, until you've completed seven days of working out. The changing of workouts each day forces your working muscles not to get used to the routine and to work harder. In turn, it tightens and tones much faster. By this constant switching you can see major changes in three weeks!

Your routine does not have to be a long one, since you rest little or nothing at all. By doing this, you save time and burn more fat in the process.

Where to begin? Here are three exercises to get you started. Do 15 repetitions of each one and without resting move to the next one.

Saddlebag/Inner Thigh Trimmer
Start: Stand with your feet shoulder-width apart, your legs straight.
Be near something in case you lose your balance.

Movement:
Flexing your hip and inner-thigh area, extend your right leg out to the side as far as you can go.
Keeping the flex on your working hip and inner-thigh area, return to start and repeat the movement until you have done 15 repetitions.

Repeat for the other side of your body. Without resting move to the next exercise.

Standing Serratus Love-Handle Crunch
Standing with your feet shoulder-width apart and holding a 2 pound dumbbell in your right hand, palms facing outward, bend your elbow so that your arm forms an "L."
Place the fingers of your left hand on your right front side "fatty" area.

Movement:
Flexing your front side, lower your right elbow towards the center of your body until you cannot go any further.
Releasing the tension return to start and repeat the movement until you have done 15 repetitions.

Repeat for the other side of your body. Without resting move to the next exercise.

Standing Front Thigh Tightener Leg Extension.
Stand with your right knee raised so that your thigh is parallel to the floor. (Be near something to hold if you need it to balance.)
Flexing your fright front thigh as hard as possible extend your right leg forward until you cannot go any further.
With your right knee still raised, relaxing the tension, return to start and repeat the movement until you have done 15 repetitions.

Repeat for the other leg.

http://www.ediets.com/news/article.cfm?cmi=2119485&cid=3&code=28326

Use Rest To Gain Muscle
By Gary Matthews
eDiets.com Guest Columnist

Are you frustrated with not gaining any muscle while you keep putting in the hard work in the gym day after day, week after week? It might be because you aren't getting enough quality rest and sleep.

While you are on any fitness program you have to be careful. Intense cardio work could mar your strength-training progress by taking a big bite into the energy needed for your recovery.

Remember that your body adapts best to a stimulus when it only has to adapt to a single stimulus, and the main priority here is strength training so please keep all incidental activity low. In a sense you have to become "lazy." By this I mean:

Instead of running, walk.
Instead of walking, sit.
Instead of sitting, lay down.

Get my point?

If you want to gain more muscle, you will have to try to get more sleep. Go to bed early whenever possible and sleep late whenever you can.

Here are some other reasons why you should sleep more:

Insufficient sleep has been linked with increases in fat tissue in the body and a loss of muscle strength and muscle mass.

Lack of sleep causes a decrease in bone density, particularly in women because it can lead to osteoporosis.

Good sleep is as important as a service is for your car. It recharges your batteries, changes your oil and tops up your fluids so you can operate at peak function.

Sleep also repairs the body after strength training and strengthens the immune system.

If you're having trouble sleeping, it might just be that you are lacking certain vital nutrients in your diet, leaving you feeling depressed or anxious and causing you to wake during the night unable to return to sleep.

Try to include the following foods in your diet for a better nights sleep:

Cereals
Unprocessed cereals contain starch and complex carbohydrate to fuel energy reserves and give a comfortably full feeling.

Starch is known to greatly increase production of the endorphin serotonin, which is the body's natural feel good drug. It acts to control moods, reduce anxiety and promote normal sleeping patterns.

Try a bowl of cereal just before bedtime; bread is also a good choice.

Oats
The oat flakes from which porridge is made are an excellent source of vitamin B6, which is needed to promote serotonin levels in the brain. Alkaloids in the grains can also have a relaxing effect.

Tuna
Tuna and other oily fish are an excellent source of calcium, a lack of which is said to cause anxiety.

So, increasing the intake of these in your diet may well relieve stress-induced insomnia. Oily fish is also an excellent source of Omega 3 oils, which are essential for general health.

Pasta
A good source of protein for those who are lacking this nutrient and its endorphin-stimulating amino acids.

Pasta has a very low salt content, and is low in fat. It's rich source of complex carbohydrates to fill you up and because it releases energy slowly, helps you feel pleasantly calm.

A perfect food choice for relaxation before bedtime.

Bananas
Bananas are a rich source of potassium, a vital mineral for nerve function and a lack of which can cause you to feel depressed and in turn lead to insomnia.

Bananas also have plenty of serotonin stimulating starchy carbohydrate to relax you and are a good source of the amino acid tryptophan, also needed for the production of serotonin.

Nuts
Nuts are rich in B vitamins, proteins and selenium. Brazil nuts are the richest source of selenium.

Nuts are also high in protein, a lack of which can cause anxiety and depression. They contain both amino acids tryptophan and L-phenylalanine, which helps the body to produce those relaxing endorphins.

Strawberries
A source of vitamin C, which helps to produce endorphins and a good source of potassium, a lack of which can cause stress.

The red color is due to a flavonoid, which seem to function as a biological response modifier or in other words they can change your mood for the better and help you relax.

To have a fully rested body every day is a giant step toward making big progress in the Gym.
High-intensity workouts can then be maintained for longer periods and you’ll have much more energy available during a workout to push out that extra rep.

http://www.ediets.com/news/article.cfm?cmi=2119486&cid=5&code=28327

http://www.jobmarket.com.sg/forums/forumdisplay.php?s=&daysprune=&f=21

been looking at which kind of jobs i can take during the wait for the A level results.. den i found this wonderful forum..

oh yar, last night was kinda fun.. budden cherie was kinda in the sad mode last night.. understandable.. fren left her side all of a sudden..

den during the photo-taking, i stepped on a snail on one incident. eeeeeeeeeeew. my slippers. eeeeeeeeeeeeeeew. i heard a series of cracks and heard those cracks at the bottom of my slippers. was thinking that i could have stepped on an egg. GREAT. i stepped on a SNAIL.

den anoter incident was when we're taking a "class" photo. my arm was resting on szeyin's back. and suddenly i felt a weight on my hand.. den it was feeling kinda hard and there was a small hard protusion from that hard surface. den i realised that i was touching cloth on both sides of my hand.. den i heard chantong's voice. haiz, chantong was resting his chest on my hand. haha~ den i immediately tot of sheryl; "will sheryl get jealous?"

numb
-linkin park-

i'm tired of being what you want me to be
feeling so faithless
lost under the surface
i don't know what you're expecting of me
put under the pressure of walking in your shoes
[caught in the undertow / just caught in the undertow]
every step that i take is another mistake to you

i've
become so numb
i can't feel you there
become so tired
so much more aware
i'm becoming this
all i want to do
is be more like me
and be less like you

can't you see that you're smothering me
holding too tightly
afraid to lose control
cause everything that you thought i would be
has fallen apart right in front of you

[caught in the undertow / just caught in the undertow]
every step that i take is another mistake to you
[caught in the undertow / just caught in the undertow]
and every second i waste is more than i can take

but i know
i may end up failing too
but i know
you were just like me
with someone disappointed in you


this song has a meaning in my heart.

In no particular order,
List down 3 pple you tok to online,
4 pple you see at skool,
2 teachers,
3 pple you love to go out with and
3 pple in your sms inbox.

1.alvin
2.jun tat
3.khai boon
4.jialing
5.shandy
6.yi ting
7.wanru
8.mdm ong
9.xiao wen
10.my sis
11.june
12.cherie
13.push
14.shaoqin
15.june

So wad do you think of number 4?
okae ah, a bit lazy only..

How nice is number 6?
veri nice!

On a scale of 1-10, how good-looking is number 5?
20!! haha~

Will you ever fall for number 11?
nah.. im straight. and will be straight forever and ever.

Honestly, if number 8 met with an accident, wad would you do?
i will think, "oh no."

Wad sport will you play with number 12?
standing broad jump counted?

Do you hate number 9?
okae la, he's a bit arrogant, but acceptable..

How much do you like number 2?
ermmm.. goooood question.. well, he's a fine guy..

Will 13 and 7 make a good couple?
NEVER.

Would 14 kill you one day?
nah, she lazy to even raise the knife.. she can just make me feel depressed and den i'll go jump off a building.

Who do you like more? 3 or 10?
truthfully, my sis.

Get 5 pple with blogs to do this thing.

muahaha..

lydia, go lydia go!

june, you are my target again!

yiting, i choose you!

cherie, you are next!

wanru, dun get busy mapling. do this instead..

wah.. had a bbq party just now!

just bathe finish, scrubbed myself from neck to toe.. so SHIOK!! oooh la la!

now im uploading the pics onto the com, so that i can post the pics on www.dotphoto.com!

btw, if you lazy to go there to see, here are some pics that will roughly summarise the whole event from a gal's eyes!




btw, i kinda shrank the file size and sharpened the images to the max.. so yup, dun xian qi the pics k!?

haha.. just kinda amazed that my bro called me to help him place online bets for tonight's sweden vs trinidad.. and he bet that trinidad will win. sure abt that?

BAD MEMORY? need some tips? well, i do.. so i found 12 tips to help us thru the As and our further exams..

you can choose not to follow the tips

1. Eat a few squares of dark chocolate every day.
The reason: When you eat chocolate, you activate the systems in your brain that pump dopamine, an important brain chemical. These systems enable learning and memory, and help keep your brain sharp and fit.

2. Go on a guided museum tour and pay close attention. Later, reconstruct the tour by making an outline.
The reason: Memory activities that engage all levels of brain operation -- receiving, remembering and thinking -- improve the brain's function and hinder decline.

3. Choose a song with lyrics you enjoy, but don't have memorized. Write down all the lyrics, then learn to sing along. Once you've mastered one song, move on to another!
The reason: Developing careful listening habits will sharpen your understanding, thinking and remembering.

4. Sit on a park bench or in a café and stare straight ahead without moving your eyes. Without moving, focus on everything you see, including your peripheral vision -- and make a list.
The reason: You'll reinvigorate neurotransmitters crucial to focus and memory.

5. Learn to play a new instrument or take up an old one.
The reason: Playing an instrument helps you exercise many interrelated dimensions of brain function, including listening, control of refined movements, and translation of written notes to music.

6. Do a jigsaw puzzle that will be challenging for you -- no fewer than 500 pieces.
The reason: Completing a jigsaw entails mentally "rotating" the pieces, manipulating them in your hands, and shifting your attention from the small piece to the "big picture."

7. Turn your TV volume down from where you normally have it set. See if by concentrating, you can follow just as successfully as when the volume was higher.
The reason: You'll fine-tune your listening skills, enabling you to catch every word when talking to others.

8. Practice throwing and catching a ball up in the air. If you're good at it, take up juggling.
The reason: People who master sensory-guided movement activities can hone their brains' visual, tactile and hand-eye coordination responses.

9. Find a solitary activity such as completing a crossword puzzle or knitting, and see if by concentrating, you can succeed better or more quickly.
The reason: By making the activity more demanding, you'll re-engage the brain's learning machinery.

10. If you're right-handed, use your left hand for daily activities (or vice-versa). Start with brushing your teeth, then build up to more complex tasks, such as eating.
The reason: Doing a familiar exercise in a new way will help millions of neurons learn new tricks!

11. Add blueberries to your regular diet.
The reason: Studies suggest that a diet rich in blueberries can improve short-term memory, balance and coordination.

12. Brain health is another reason to get on your bicycle, to the swimming pool, or wherever else you like to exercise your body.
The reason: Exercise has positive benefits for the hippocampus, important for learning and memory. It can also help create new cells!

and i got these tips from http://www.thirdage.com/health/mentalfitness/12_tips_for_brain_fitness_ss/

a life has ended. but another life has started.

today, i saw a baby pigeon at the coop at my house downstairs.. it just hatched this morning i guess. when i went to take a look at the egg this morning, there were another two adults, besides the parent "sitting" over the "egg".. and den when i came back from tuition, i looked closely at the threesome and noticed them poking their beaks into the space in btn them and i saw a hatchling!! it havent grown any feather, so it's dark brown.. it seems like it havent opened its eyes yet and it isnt making much noise.. it's just sitting there, sleeping, protected.. so cute..

even took photo of it..

hey.. heard that cherie's fren passed on and that she's at the wake.. really sorry to hear that.. but hey, now no need to suffer, just relax..

but there's still the loss in the hearts of many. and the loss may get unbearable.. but hey, dun mourn for too long a time. she wont want the pple she love to cry their hearts for her forever. maybe she just hopes that she'll remain in your hearts and that her goodness will spread and that she can teach others to treasure those you have rite now..

well, for me, i dun mind pple crying for me. actually, i want pple to cry for me even if i am dead and cant know that. i want to know that i have been missed. budden i dun want my death to end anyone's world. i want to know that i have lived worth my while.

Somewhere over the rainbow

Somewhere over the rainbow
Way up high
There's a land that I heard of
Once in a lullaby

Somewhere over the rainbow
Skies are blue
And the dreams that you dare to dream
Really do come true

Some day I'll wish upon a star
And wake up where the clouds are far behind me
Where troubles melt like lemondrops
Away above the chimney tops
That's where you'll find me

Somewhere over the rainbow
Bluebirds fly
Birds fly over the rainbow
Why then, oh why can't I?

Some day I'll wish upon a star
And wake up where the clouds are far behind me
Where troubles melt like lemondrops
Away above the chimney tops
That's where you'll find me

Somewhere over the rainbow
Bluebirds fly
Birds fly over the rainbow
Why then, oh why can't I?

If happy little bluebirds fly
Beyond the rainbow
Why, oh why can't I?

Somewhere Out There
written by James Horner, Barry Mann, Cynthia Weil

Somewhere out there beneath the pale moonlight
Someone's thinking of me and loving me tonight

Somewhere out there someone's saying a prayer
That we'll find one another in that big somewhere out there

And even though I know how very far apart we are
It helps to think we might be wishing on the same bright star

And when the night wind starts to sing a lonesome lullaby
It helps to think we're sleeping underneath the same big sky

Somewhere out there if love can see us through
Then we'll be together somewhere out there

Out where dreams come true
And even though I know how very far apart we are

It helps to think we might be wishing on the same bright star
And when the night wind starts to sing a lonesome lullaby

It helps to think we're sleeping underneath the same big sky
Somewhere out there if love can see us through

Then we'll be together somewhere out there
Out where dreams come true

haiz.

i miss someone.

but i guess that person wont even bother to know that.

haiz, fuhgeddaboudit.




dun understand me? im saying, "forget about it."

the apple cart

A few years ago, a group of salesmen went to a regional sales convention in Chicago. The convention lasted all week, and all the salesmen had assured their wives that they would be home in plenty of time for Friday night's dinner.

As they hurried to the airport to catch their return flight, they rushed down the airport's corridor with their briefcases in hand. In their rush, one of these salesmen inadvertently kicked over a table which held a display of apples.

Apples flew everywhere. Without stopping or looking back, they all continued running so they would make their plane.

All but one.

He stopped after running a few more yards, took a deep breath, and experienced a twinge of compassion for the girl whose apple stand had been overturned.

He told his buddies to go on without him, waved goodbye, told one of them to call his wife when they arrived at their home destination and explain his taking a later flight. Then he returned to the terminal where the apples were all over the terminal floor.

He was glad he did.

The 16 year old girl running the apple cart was totally blind. She was softly crying, tears running down her cheeks in frustration, and at the same time helplessly groping for her spilled produce as the crowd swirled about her, no one stopping and no one to care for her plight.
The salesman knelt on the floor with her, gathered up the apples, put them back on the table and helped organize her display.

As he did this, he noticed that many of the apples had become battered and bruised; these he set aside in another basket.

When he had finished, he pulled out his wallet and said to the girl, "Here, please take this $40 for the damage we did. Are you okay?"

She nodded through her tears.

He continued on with, "I hope we didn't spoil your day too badly."

As the salesman started to walk away, the bewildered blind girl called out to him, "Mister....."

He paused and turned to look back into those blind eyes.

She continued, "Are you Jesus?"

He stopped in mid-stride, and he wondered. Then slowly he made his way to catch the later flight with that question burning and bouncing about in his soul: "Are you Jesus?"

Do people mistake you for Jesus?

That's our call, is it not? To be so much like Jesus that people cannot tell the difference as we live and interact with a world (shopping, working, reacting to others that are serving us) that is blind to His love, life and grace.

If we claim to know Him, we should live, walk and act as He would.

Knowing Him is more than simply quoting Scripture and going to church. It's actually living the Word as life unfolds day to day.

You are the apple of His eye even though we, too, have been bruised by a fall. He stopped what He was doing and picked you and me up on a hill called Calvary and paid in full for our damaged fruit.

Let us live like we are worth the price He paid.

Be kinder than necessary, for everyone you meet is fighting some kind of battle.

--Author Unknown

hey.. just suddenly felt like blogging.

btw im hungry. i think i go find some stuff to eat.

and i heard that if someone's name keeps appearing in your head, you're in love with that person.

and nowadays, someone's name kept surfacing in my mind.

You and I Both
by Jason Mraz

Was it you who spoke the words
That things would happen but not to me
All things are gonna happen naturally
Oh, taking your advice and I'm looking on the bright side
And balancing the whole thing

Oh, but at often times, those words get tangled up in lines
And the bright light turns tonight
Oh, until the dawn it brings
A little bird who sing about the magic that was you and me

Cause you and I both loved
What you and I spoke of
And others just dream of
others only read of the love
Oh, the love that I love
Love-ah-love-ah

See, I'm all about them words
Over numbers, unencumbered numbered words
Hundreds of pages, pages, pages for words
More words than I had ever heard
And I feel so alive

oOh you and I, you and I
Not so little, you and I anymore
Mmm hmm
And with this silence brings a moral story
More importantly evolving
Is the glory of a boy

Cause you and I both loved
What you and I spoke of
And others just read of and if you could see me now
Well then im almost finally out of, finally ou-ou-out of
Finally de de de de de de de, well I'm almost finally, finally
Well, I am free, oh I'm free

And it's okay
If you had to go away
Oh, just remember the telephones
Well, they're working in both ways
But if I never, ever hear it ring
If nothing else
I'll think the bells inside have finally found you someone else
And that's okay
Cause I'll remember everything you sang

Cause you and I both loved
What you and I spoke of
And others just read of
And if you could see me now
Well, then I'm almost finally out of
I'm finally out of
Finally de de de de de de de de
Well I'm almost finally
Finally out of words

Drink Away The Weight
By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro

Health is what my friends are always drinking to before they fall down.--Phyllis Diller

You think you’ve hit gold, huh? Maybe you’re anxious to hear about how a new study on drinking actually helps you to burn fat.

You’re possibly hoping to read about the new “wine diet” or the “vodka 30 day fat loss plan.” OK, I admit it. I was a little sly with the headline for the story. I’m referring to water -- our good friend H2O.

Everyone always says it’s good to drink a lot of water to help to lose fat . I hear people say it to each other every day like schizophrenic parrots.

“You should drink more water!” “You don’t drink enough water!” “You should drink more water, because it will help with your fat loss…” -- blah, blah, blah.

Ever have someone explain to you how water helps you to lose fat? I bet no one can explain it to you. Most people tell you to drink more water to lose fat, but few know the reason why.

So, how does drinking more water help us to burn body fat?

Stay with me on this and read carefully. This will make you a star during the next water conversation you have.

From the standpoint of fat loss, you want to be in a position metabolically where the liver is converting stored fat to energy. The liver has other functions, but this is one of its main jobs.

Unfortunately, another of the liver’s responsibilities is to pick up the slack for the kidneys, which need a lot of water to work properly. Actually, your kidneys need a lot more water than most people realize.

If the kidneys are water-deprived, the liver has a double duty assignment. It has to do the work of the kidneys along with its own work. This double time assignment only serves to lower the actual productivity of the liver. It then can’t metabolize fat as quickly as it could when the kidneys do their job with efficiency.

If you allow this to happen, not only are you being unfair to your liver, but you’re also setting yourself up to store fat because you've made the liver less efficient at turning stored body fat into energy.

So, you’ve learned how vital the roles of the liver and kidneys are, but now the question becomes how much water?

When examining the research, there is a paper in the Journal of the American Dietetics Association (Volume 99, number 2, pages 200-206, 1999) that discusses water requirements. In the paper it states:

“To be well hydrated, the average sedentary adult man must consume at least 2,900 mL (12 c) fluid per day, and the average sedentary adult woman at least 2,200 mL (9 c) fluid per day, in the form of non-caffeinated, nonalcoholic beverages, soups, and foods. Solid foods contribute approximately 1,000 mL (4 c) water, with an additional 250 mL (1 c) coming from the water of oxidation.”

The paper also states that "Dehydration of as little as 2 percent loss of body weight results in impaired physiological and performance responses."

To summarize, it appears that sedentary individuals require approximately 9-12 cups of water per day (4 cups come from food, 1 cup from metabolism and 4-7 cups from fluid intake). The lower numbers are for females and higher numbers for males. Personally, I like the higher numbers for both males and females alike.

Unfortunately there is very little research concerning how much fluid is actually needed for those who workout intensely. So, add more if you workout, but do so within reason. Now, with glasses held high, let’s toast to your new healthy body.

Drink Away The Weight
By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro

Health is what my friends are always drinking to before they fall down.--Phyllis Diller

You think you’ve hit gold, huh? Maybe you’re anxious to hear about how a new study on drinking actually helps you to burn fat.

You’re possibly hoping to read about the new “wine diet” or the “vodka 30 day fat loss plan.” OK, I admit it. I was a little sly with the headline for the story. I’m referring to water -- our good friend H2O.

Everyone always says it’s good to drink a lot of water to help to lose fat . I hear people say it to each other every day like schizophrenic parrots.

“You should drink more water!” “You don’t drink enough water!” “You should drink more water, because it will help with your fat loss…” -- blah, blah, blah.

Ever have someone explain to you how water helps you to lose fat? I bet no one can explain it to you. Most people tell you to drink more water to lose fat, but few know the reason why.

So, how does drinking more water help us to burn body fat?

Stay with me on this and read carefully. This will make you a star during the next water conversation you have.

From the standpoint of fat loss, you want to be in a position metabolically where the liver is converting stored fat to energy. The liver has other functions, but this is one of its main jobs.

Unfortunately, another of the liver’s responsibilities is to pick up the slack for the kidneys, which need a lot of water to work properly. Actually, your kidneys need a lot more water than most people realize.

If the kidneys are water-deprived, the liver has a double duty assignment. It has to do the work of the kidneys along with its own work. This double time assignment only serves to lower the actual productivity of the liver. It then can’t metabolize fat as quickly as it could when the kidneys do their job with efficiency.

If you allow this to happen, not only are you being unfair to your liver, but you’re also setting yourself up to store fat because you've made the liver less efficient at turning stored body fat into energy.

So, you’ve learned how vital the roles of the liver and kidneys are, but now the question becomes how much water?

When examining the research, there is a paper in the Journal of the American Dietetics Association (Volume 99, number 2, pages 200-206, 1999) that discusses water requirements. In the paper it states:

“To be well hydrated, the average sedentary adult man must consume at least 2,900 mL (12 c) fluid per day, and the average sedentary adult woman at least 2,200 mL (9 c) fluid per day, in the form of non-caffeinated, nonalcoholic beverages, soups, and foods. Solid foods contribute approximately 1,000 mL (4 c) water, with an additional 250 mL (1 c) coming from the water of oxidation.”

The paper also states that "Dehydration of as little as 2 percent loss of body weight results in impaired physiological and performance responses."

To summarize, it appears that sedentary individuals require approximately 9-12 cups of water per day (4 cups come from food, 1 cup from metabolism and 4-7 cups from fluid intake). The lower numbers are for females and higher numbers for males. Personally, I like the higher numbers for both males and females alike.

Unfortunately there is very little research concerning how much fluid is actually needed for those who workout intensely. So, add more if you workout, but do so within reason. Now, with glasses held high, let’s toast to your new healthy body.

Sexier Abs This Summer: 3 Hot Exercises!

By Raphael Calzadilla, B. A., CPT, ACE
eDiets Chief Fitness Pro


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Get ready to plop down on your living room floor for a belly busting ab workout.

It won’t last longer than 12 minutes because endless amounts of abdominal exercises are simply not necessary. However, it will be a tough 12 minutes.

Before we get to the actual workout, let’s get something straight. You will not achieve great looking abs unless you reduce body fat and adhere to the following guidelines:

1. Nutrition -- This is one of the most important components to achieving a flat stomach. You’ll need to be in a slight caloric deficit (less than maintenance) and you’ll need to control blood sugar levels. This is the most efficient and healthiest way to lose body fat. eDiets has over 21 meal plans to choose from, so finding the most enjoyable program won’t be hard. In fact, we’ll help you to choose the best plan for your lifestyle.

2. Cardiovascular Exercise -- Perform three to four days per week of cardiovascular exercise for approximately 25-30 minutes. Find an activity that’s fun such as aerobic video tapes, belly dancing classes, walking with a friend etc.

3. Weight Training -- Just two to three workout sessions lasting no more than 30-40 minutes will do the trick. And, once you start losing fat you’ll see some lean and defined muscles just like the new and improved Oprah.

4. Consistency -- You’ll need to be consistent most of the time. I’m not suggesting perfection and a life of constant denial, but let’s face it, if you want to make changes you have to make some sacrifices.

Now, plop on that floor and let’s work your abs. Once your body fat begins to reduce, you’ll start to notice a tight set of abdominals forming from the result of this program.

The Workout
The first thing I want you to do is warm-up for 5 minutes by walking, dancing or playing with your kids. Then I want you to psychologically prepare yourself for a non-stop ab workout that will have you huffing and puffing.

The training method we’ll be using is referred to as “timed sets”. You are to perform each exercise below for as many repetitions as possible. Once you cannot complete another rep go immediately to the next exercise and continue the cycle. There is no waiting between sets. Don’t forget to time your workout and please -- no more than 12 minutes! Perform the workout on three alternate days per week and count the total number of reps performed during the workout (not for each exercise individually).

In the second week, try to add 6 more total reps within the 12 minute time frame. In week 3, add an additional 8 reps. For example, in week one if you perform 50 total reps for all the exercises in 12 minutes, then the following week the goal will be 56 reps. In week 3, the goal is 64 reps.

Let’s get started.

1. Double Crunch

I like the double crunch because if performed correctly, you can isolate the lower and upper region of the abdominals. Please note, contrary to popular belief, we do not have separate upper and lower abs.

Starting Position

Lie on the floor face up.
Bend your knees until your legs are at a 45 degree angle with both feet on the floor.
Your back should be comfortably relaxed on the floor.
Place both hands behind your head.

Movement:

Contracting your abdominals, raise your head and legs off the floor toward one another.
Slowly return to the starting position stopping just short of your shoulders and feet touching the floor.

Key Points:

Exhale while raising up.
Inhale while returning to the starting position.

2. Reverse Ab Curl

This exercise isolates the lower region of the abs. Don’t worry if you can’t perform a lot of them. Just keep practicing.

Starting Position

Lie on the floor with your back relaxed and your hands on the floor by your hips.
Keep the upper back pressed into the floor throughout the exercise.

Movement

Contracting your abs, raise your butt and gently roll your hips off the floor stopping when you feel a full contraction of the abdominals and can no longer lift your hips.
Slowly return to the starting position.

Key Points

Exhale while lifting your hips.
Inhale while returning to the starting position.
Keep your eyes on the ceiling to avoid pulling with your neck.
Your hands should not be used to lift the head or assist in the movement.

3. Vertical Scissors

Time to get off the floor!

Starting Position

Sit on a chair or bench with your legs extended in front of you.
Your hands should be under your glutes for balance.

Movement

Contracting your abdominals, lift your right leg as you lower your left leg.
Reverse the positions of your legs by lowering your right leg and raising your left leg, mimicking a scissor.

Key Points

Breathe rhythmically throughout the exercise.
Squeeze your glutes and hip muscles as you switch legs, but make sure to focus on contracting your abs (this is not a leg exercise).

4. BONUS: Abdominal Vacuum

This exercise is based on time and not reps. The Transverus Abdominis muscle is muscle that holds your abs tight and flat. It’s a thin sheet of muscle running along the sides of the abs and joins connective tissue behind it and is your body’s natural corset. When you suck your stomach in, you have just used your Transversus. This is the only muscle that can help pull the stomach inward.

Position yourself on the floor on all fours. Keep your back flat and maintain this position throughout the exercise.

Start by exhaling absolutely every bit of air from your lungs. Then, relax your abdomen and let it hang like a loose sling, but don't increase the arch in your lower back. Next, pull the navel in as if I just told you to suck in your stomach as tight as possible. Continue to breathe lightly through your nostrils, but make sure you’re pulling your navel in as tight as you can. Hold the contraction for 40 seconds but make sure it’s very tight. In time, you’ll notice the abdominal area pulled in and looking flatter. This exercise provides benefit with no repetitious movement.

Immediately return to the first exercise and repeat the program until 12 minutes is up.

Maintain excellent form, work hard, pace yourself and don’t forget about the rest of the key ingredients to the formula. Join eDiets and let us do all the work for you. We’ll structure a comprehensive diet and fitness solution that has you on your way to a great set of abs.

As always, check with your doctor prior to beginning any exercise program.

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

i think the blogger website got problem. was kinda difficult to sign in.

btw, i was in the kitchen when i suddenly tot, how lucky i was.

why lucky? cos i got a whole bunch of frens in pjc. not many, but cannot be said as too lil. i tot about how pple can have so few frens and actually can be able to live life happy. that's near impossible. and added on with my character, it's nan2 shang4 jia1 nan2 [even more difficult].

im calculative, easily jealous, low level of trust, introverted, negative thinking, etc. i keep all my tots to myself ever since young cos nobody bothered to hear. and i didnt want anybody to know that im one weak gal. now im still guarded abt letting others have the upperhand. but im letting my guard down slowly, i guess.

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i have been thinking, how many times have i cried since young and why did i cry? so far, i've cried out of fear. i alwas cried whenever my mother hit me, but it's not the hitting. it's her. i was terrified of her. so terrified that at one time, i decided to hate her. kinda stupid, come to think of it.

in the past, i didnt cry bcos i wanted to act tough. well, i normally hung out with guys, so kinda difficult for me not to act like a boy rite?

now, crying bcos of pain is kinda a ridiculous thing for me. just sitting there and cry can solve any problem, neither can it soften the impact of the fall. so why not find a way to stop the pain by using practical means?

once in kindergarten, the bag caught my middle finger and snapped off a small chunk of flesh off the finger. luckily it is still kinda attached and so my teacher used a plaster and put the flesh back. but before that i had a look at the wound. i think i saw something i shouldnt see. haha. and somehow, there's no blood. and i wasnt dreaming. i do recall that it was the bag that one of my aunties gave and after that i never touched that bag anymore. my mother knew abt it too.

now i cry bcos of pain. not physical pain. but the ache in my heart. many things have left my heart battered and torn. it also added on mental weight. so heavy till i get breathless at times. many things have caused my pain. many.

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and just now, i got thinking again. been thinking of the ex-crush. so disgusted with myself. but maybe he wasnt a crush at all. he was just a fatherly figure whom i've been looking for all this time. my father had poor attendance in my life, so i cant really look up at him as a hero. so i subconsciously decided to find another "father"?

but hell. this "father" is just so handsome. haha.

DRAW ME CLOSE

Draw me close to You,
Never let me go.

I lay it all down again
To hear You say that I'm Your friend.

You are my desire,
No one else will do,

'Cause nothing else could take Your place,
To feel the warmth of Your embrace.

Help me find the way,
Bring me back to You.

You're all I want.
You're all I ever needed.

You're all I want.
Help me know You are near.

today i went for a 9am physics tuition. tired like anything. almost everybody trying to stay awake. all except our dear bouncy. he jumped at me today even. watched us eat our macdonald breakfast until veri cute. suddenly he just stopped running around and sat down and stared at the food. haha.

the tutor is even funnier than bouncy himself. can make the gals laugh all the time cos we keep suaning him..

den i went to skool with the company of june. something funny happened. we waited at the bus stop where the bus never came. long story.

met wanru in skool cos she got tkd.

den reached home, slept on the floor for almost an hour. ate lunch. went to do some physics notes. went out to meet sister to watch X MEN III!! yea!!

i love the show.

and here's the spoiler: professor X died and lived again. magneto lost almost all his powers, now he could only slightly tilt a chess piece. wolverine is getting bulkier and more muscular. oooo, beauiful muscles. but he's abit too hairy. jean grey has spilt personality, her alter-ego is called pheonix and she lives up to her name. she has red hair. and man she is POWERFUL. can disintegrate humans in a split second. but you cant feel a thing when she does it to you. storm can electrocute you, so beware. cyclops, that guy. he can finally remove his glasses and actually look at pple in the eye. but he died the next minute after kissing jean grey. why? cos jean grey killed him. then there's iceman, i cant find a name for this young guy, he can turn into a block of ice himself. so cool. his galfren, the intouchable one, became a human after finding the cure. ah, every mutant is just so cute.

and i am dead beat. gonna collapse anytime soon.

*poof*

http://www.purposedriven.com/salvation

go to this website if you are a follower of Christ.

it's one good thing for us.

well i got nth much to blog abt..

just felt like blogging

and i slept for almost three hours today in mid afternoon

and i just finished watching land of the dead. effects are okae.. you only see either the live pple driving their jeeps around shooting away at the zombies as if a massacre is taking place, or you see the zombies attacking the peeps and eating away at them. the show seems to focus on how the peeps get eaten up and how the zombies are executed; heads pulled off the bodies by the hair while the person is still alive and kicking, zombies biting onto your skin and pulling backwards until your skin finally lose its elasticity and lets go, zombies holding onto hands and legs with both hands and chewing away hungrily, etc. den there's this zombie. he's one special one. he is a fast learner. you know zombies dun use their minds rite? and the pple in the show actually use fireworks to distract the attention of the zombies. so this zombie, let's call him "zomb", he knows wad the fireworks are for and he doesnt look at the light. he grabs hold of a rifle left behind by a eaten soldier and presses the trigger and realised that he can cause bodily damage. he led the zombies past a canal where almost the whole zombie population couldnt find a way to continue their sleepwalking by falling into the canal and realise that they can go underwater and actually cross the waters. den he got hold of some construction tool which can drill bigtime and almost could have used it to drill holes on walls until he unknowingly detached it from the plug. that scene is almost hilarious. the last part that proves his sanity is that he managed to make use of petrol to blow up the whole petrol station by pouring petrol all over the gound and rolling a can of burning gas can into the liquid. somehow, besides zomb here, all the other zombies have an IQ of zero. at least he has an IQ of 100, which is considered astronomically high for a zombie.

wow, to think that i said earlier that i have nth to blog about. and guess wad? im blogging in the dark cos the light is off.