i thought im strong
but i thought wrong
i thought its easy
i never know how stressful it would be
i thought ill be okay
it was a very sad sad day
ariana is weeping outside
ibu is weeping inside (n outside too)
sob sob....
**************
update :
last week i was in alot of pain...i got blisters on my B....not sure whether its from lil girl's gum infection or not...yeah, lil cutie got gum infection dat make her lose 1kg....she was in much discomfort dat she refused to eat....no milk, no food thru her throat....making the parents in such a stressful week...
so i was crying when i had to bf her....took me a few days to realize dat the blisters dat are hurting me....went to see the doctor, luckily i got the same blisters on my hand (dats y im not sure whether the blisters are connected to the gum infection or not), so i can show it to him....he gave me antibiotics and a cream to be applied on the affected areas...
i had to stop breastfeeding rightaway...the dilemma was to stop for good or temporarily...if i were to wean last week, i knew lil girl wont be ready....I WONT be ready myself....dat adds on to my heartache.....
all dis while i had planned to stop bf when she turns 2 years old...ive been complaining to not being able to sleep comfortably...always worrying whether she'll bite my B....she'll bf for a very long time, stuck to my B, making me tired....all dis negative thoughts, negative feelings...backfired me when i had to stop immediately.....she was crying n throwing tanthrum...n i couldnt bear to listen to her...couldnt bear the thought dat i can no longer comfort her, stopped her from crying wit bf...i actually loved her being attached to me like dat...i kept telling her dat ibu is in pain....do u think an 18months baby will understand dat?
she's bfing not for milk...merely for comfort purpose.....a habit to go to sleep especially at night....now, how do u change a habit for a baby? its very difficult right....well, we manage to go thru the first night....i was singing twinkle2 lilttle star n zikir in a very husky voice (kihkihkih...to hubby it would still sound like minnie mouse =P).....need to 'dukung' her (her head on my shoulder) and walk around in the bedroom...
the routine goes on for 2 days b4 both my B was full...dis time i was in another kind of pain (sebelum ni luka, skang ni tambah satu lg, bengkak la plak)...so i had no choice but to let her bf even tho it was too traumatic for me...
now, a week had passed by...i no longer pump at work...ive long decided to stop pumping when she reached 1 1/2 y.o....my blisters are getting less but wont disappear completely yet....i bf only at night going to sleep...she would wake up once or twice for milk...even after bf, shes still grumpy so i had to wake hubby up to make her milk...i'll prepare hot water, cold water, FM and bottle upstairs every night......a routine dat needed to start only recently...sorry sayang, ur sleep will be disturbed every now n then....
i will now research on how to wean babies from bf, a topic i didnt care about until last week....my plan is to stop bf lil girl when she reaches 2 y.o...lets hope half a year from now, i will be less tramautized....
'Ya Allah, please give me the strength dat i need...aminnn....'
Thursday, 26 May 2011
Tuesday, 17 May 2011
The 5 Biggest Fitness Mistakes
an article taken from yahoo health...
People are always asking me questions about fitness. Two reasons: 1) I’m an editor at the world’s largest health and fitness magazine; 2) they think I’m the other Bill Phillips.
Truth is, I’m no fitness expert, but I’ve been at the magazine long enough to play one at cocktail parties:
• “Is it better to exercise in the morning or evening?” (Exercise when you feel like it, which will reduce the chances you won’t do it at all.)
• “Which builds muscle more effectively: machines or free weights?” (Which cleans your car more effectively: a machine wash or a hand wash?)
• “Why don’t I have abs yet?” (Because you have a day job, enjoy Doritos, and aren’t a genetic freak.)
But when the questions get really tough, I turn to Adam Campbell, the Men’s Health Fitness Director. He sits right next to me. Adam understands fitness better than anyone I know.
In fact, a few years ago, I walked into his office and told him that I was hiring a personal trainer. Even though I was exercising—pushups, situps, crunches—I was still packing on pounds. That morning, I’d looked in the mirror and saw a fat guy staring back. I freaked. I needed to make big changes, quick.
“You don’t need to find a personal trainer,” he told me. “You need to find an hour.”
An hour? Adam promised that if I could make time to exercise 20 minutes a day, three days a week—while cutting my two-sodas-a-day habit—I’d be lean again in no time. My workouts were ineffective, he explained, because I was battering the same small muscles over and over. He gave me a workout that hit all my large muscle groups. When these muscles grew bigger, he said, they’d burn more calories—and I’d begin to lose weight.
He was right. Over the next six months, I dropped 20 pounds.
If you’ve looked into the mirror recently and didn’t recognize the person staring back, I’ve got good news. Adam is happy to be your personal trainer, too. I asked him what advice he’d give men and women in my situation: Working out, but not seeing results. He wrote up this list of the five biggest fitness blunders—along with the fixes you need for the results you want.
Mistake #1: You Don't Lift Weights
You’ve no doubt been told that aerobic exercise is the key to losing your gut, but weight training is actually more valuable. Three reasons:
1. Lifting protects your muscle. When people diet without lifting weights, research shows that 75 percent of their weight loss is from fat and 25 percent is muscle. That 25 percent may reduce your scale weight, but it doesn’t do a lot for your reflection in the mirror. However, if you weight train as you diet, your weight loss is more likely to be 100 percent fat. Think of it in terms of liposuction: The whole point is to simply remove unattractive flab, right? That’s exactly what you should demand from your workout.
2. Lifting boosts your metabolism. Your muscles need energy to repair and upgrade your muscle fibers after each resistance-training workout. For instance, a University of Wisconsin study found that when people performed a total-body workout comprised of just three big-muscle exercises, their metabolisms were elevated for 39 hours afterward. What’s more, they also burned a greater percentage of their calories from fat during this time, compared with those who weren’t hitting the weights.
3. Lifting torches calories. It’s considered common knowledge that jogging burns more calories than weight training. Turns out, when scientists at the University of Southern Maine used an advanced method to estimate energy expenditure during exercise, they found that weight training burns as many as 71 percent more calories than originally thought. The researchers calculated that performing just one circuit of eight exercises—which takes about 8 minutes—can expend 159 to 231 calories. That’s about the same as running at a 6-minute mile pace for the same duration.
Need a weight workout? Check out the 20 best we've ever published. No matter your goal, we have the right workout for you.
Mistake #2: You Don’t Use the Right Dumbbells
Ladies, we’re especially talking to you on this one. Your goal is to challenge your muscles, not just go through the motions. For instance, if you can lift a weight 15 times, it’s not going to do your muscles much good to lift it for only 8 repetitions. A good way to gauge if a weight is appropriate: Note the point at which you start to struggle. Let’s say you’re doing 10 repetitions. If all 10 seem easy, then the weight you’re using is too light. However, if you start to struggle on your tenth repetition, you’ve chosen the correct poundage.
Mistake #3: You Don’t Work Your Lower BodyTo cut inches from your waist, make sure you’re working the muscles below your belt. In a Syracuse University study, people burned more calories the day after they did lower-body resistance training than the day after they worked their upper body. “Leg muscles—like your quads and glutes—generally have more muscle mass than those of your chest and arms,” says study author Kyle Hackney, Ph.D. (c), C.S.C.S. “Work more muscle during your exercise session, and your body has to expend more energy to repair and upgrade them later.” So the best approach, of course, is to hit every muscle each workout.
Mistake #4: You Don’t Watch What You Eat
You can’t out-exercise a bad diet. After all, you can eat 1,000-calorie fast food burger in just 5 minutes, but it’ll take you more than an hour to burn that many calories with physical activity. So make sure you’re not using exercise as an excuse to eat whatever you want. You may even find that regular workouts help you better follow a smart eating plan. Case in point: University of Pittsburgh researchers studied 169 overweight adults for 2 years and found that the participants who didn’t follow a 3-hour-a-week training plan ate more than their allotted 1,500 calories a day. The reverse was also true—sneaking snacks sabotaged their workouts. The study authors say it’s likely that both actions are a reminder to stay on track, reinforcing your weight-loss goal and drive.
Mistake #5: You Skip Workouts
We’re all busy, but that’s usually just a lame excuse. After all, plenty of people find time to exercise. And when was the last time you heard someone say they regretted their workout? Probably never, and here’s why: U.K. researchers found that workers were 15 percent more productive on the days they made time to exercise compared to days they skipped their workout. They were also 15 percent more tolerant of their coworkers. Now, consider for a moment what these numbers mean to you: On days you exercise, you can—theoretically at least—accomplish in an eight-hour day what normally would take you nine hours and 12 minutes. Or you’d still work nine hours, but get more done, leaving you feeling less stressed and happier with your job, another perk that the workers reported on the days they exercised.
**************************
Bless me for having a workplace which is just 10 mins from home so dat i can go back at lunchtime juz to sweep the floor or drying my laundry out in the sun....hey, im too knackered to do housework by the time i got home at night....
Now, i've added a new routine...to do around 15-20 mins of workout...bought a dance aerobics dvd....ive enjoyed dancing since i was little (i joined 'boria' once)...n hates boring jogging (not fun at all!!)...but since i still dont feel any changes i guess the above tips must be right....will strictly follow them now...
People are always asking me questions about fitness. Two reasons: 1) I’m an editor at the world’s largest health and fitness magazine; 2) they think I’m the other Bill Phillips.
Truth is, I’m no fitness expert, but I’ve been at the magazine long enough to play one at cocktail parties:
• “Is it better to exercise in the morning or evening?” (Exercise when you feel like it, which will reduce the chances you won’t do it at all.)
• “Which builds muscle more effectively: machines or free weights?” (Which cleans your car more effectively: a machine wash or a hand wash?)
• “Why don’t I have abs yet?” (Because you have a day job, enjoy Doritos, and aren’t a genetic freak.)
But when the questions get really tough, I turn to Adam Campbell, the Men’s Health Fitness Director. He sits right next to me. Adam understands fitness better than anyone I know.
In fact, a few years ago, I walked into his office and told him that I was hiring a personal trainer. Even though I was exercising—pushups, situps, crunches—I was still packing on pounds. That morning, I’d looked in the mirror and saw a fat guy staring back. I freaked. I needed to make big changes, quick.
“You don’t need to find a personal trainer,” he told me. “You need to find an hour.”
An hour? Adam promised that if I could make time to exercise 20 minutes a day, three days a week—while cutting my two-sodas-a-day habit—I’d be lean again in no time. My workouts were ineffective, he explained, because I was battering the same small muscles over and over. He gave me a workout that hit all my large muscle groups. When these muscles grew bigger, he said, they’d burn more calories—and I’d begin to lose weight.
He was right. Over the next six months, I dropped 20 pounds.
If you’ve looked into the mirror recently and didn’t recognize the person staring back, I’ve got good news. Adam is happy to be your personal trainer, too. I asked him what advice he’d give men and women in my situation: Working out, but not seeing results. He wrote up this list of the five biggest fitness blunders—along with the fixes you need for the results you want.
Mistake #1: You Don't Lift Weights
You’ve no doubt been told that aerobic exercise is the key to losing your gut, but weight training is actually more valuable. Three reasons:
1. Lifting protects your muscle. When people diet without lifting weights, research shows that 75 percent of their weight loss is from fat and 25 percent is muscle. That 25 percent may reduce your scale weight, but it doesn’t do a lot for your reflection in the mirror. However, if you weight train as you diet, your weight loss is more likely to be 100 percent fat. Think of it in terms of liposuction: The whole point is to simply remove unattractive flab, right? That’s exactly what you should demand from your workout.
2. Lifting boosts your metabolism. Your muscles need energy to repair and upgrade your muscle fibers after each resistance-training workout. For instance, a University of Wisconsin study found that when people performed a total-body workout comprised of just three big-muscle exercises, their metabolisms were elevated for 39 hours afterward. What’s more, they also burned a greater percentage of their calories from fat during this time, compared with those who weren’t hitting the weights.
3. Lifting torches calories. It’s considered common knowledge that jogging burns more calories than weight training. Turns out, when scientists at the University of Southern Maine used an advanced method to estimate energy expenditure during exercise, they found that weight training burns as many as 71 percent more calories than originally thought. The researchers calculated that performing just one circuit of eight exercises—which takes about 8 minutes—can expend 159 to 231 calories. That’s about the same as running at a 6-minute mile pace for the same duration.
Need a weight workout? Check out the 20 best we've ever published. No matter your goal, we have the right workout for you.
Mistake #2: You Don’t Use the Right Dumbbells
Ladies, we’re especially talking to you on this one. Your goal is to challenge your muscles, not just go through the motions. For instance, if you can lift a weight 15 times, it’s not going to do your muscles much good to lift it for only 8 repetitions. A good way to gauge if a weight is appropriate: Note the point at which you start to struggle. Let’s say you’re doing 10 repetitions. If all 10 seem easy, then the weight you’re using is too light. However, if you start to struggle on your tenth repetition, you’ve chosen the correct poundage.
Mistake #3: You Don’t Work Your Lower BodyTo cut inches from your waist, make sure you’re working the muscles below your belt. In a Syracuse University study, people burned more calories the day after they did lower-body resistance training than the day after they worked their upper body. “Leg muscles—like your quads and glutes—generally have more muscle mass than those of your chest and arms,” says study author Kyle Hackney, Ph.D. (c), C.S.C.S. “Work more muscle during your exercise session, and your body has to expend more energy to repair and upgrade them later.” So the best approach, of course, is to hit every muscle each workout.
Mistake #4: You Don’t Watch What You Eat
You can’t out-exercise a bad diet. After all, you can eat 1,000-calorie fast food burger in just 5 minutes, but it’ll take you more than an hour to burn that many calories with physical activity. So make sure you’re not using exercise as an excuse to eat whatever you want. You may even find that regular workouts help you better follow a smart eating plan. Case in point: University of Pittsburgh researchers studied 169 overweight adults for 2 years and found that the participants who didn’t follow a 3-hour-a-week training plan ate more than their allotted 1,500 calories a day. The reverse was also true—sneaking snacks sabotaged their workouts. The study authors say it’s likely that both actions are a reminder to stay on track, reinforcing your weight-loss goal and drive.
Mistake #5: You Skip Workouts
We’re all busy, but that’s usually just a lame excuse. After all, plenty of people find time to exercise. And when was the last time you heard someone say they regretted their workout? Probably never, and here’s why: U.K. researchers found that workers were 15 percent more productive on the days they made time to exercise compared to days they skipped their workout. They were also 15 percent more tolerant of their coworkers. Now, consider for a moment what these numbers mean to you: On days you exercise, you can—theoretically at least—accomplish in an eight-hour day what normally would take you nine hours and 12 minutes. Or you’d still work nine hours, but get more done, leaving you feeling less stressed and happier with your job, another perk that the workers reported on the days they exercised.
**************************
Bless me for having a workplace which is just 10 mins from home so dat i can go back at lunchtime juz to sweep the floor or drying my laundry out in the sun....hey, im too knackered to do housework by the time i got home at night....
Now, i've added a new routine...to do around 15-20 mins of workout...bought a dance aerobics dvd....ive enjoyed dancing since i was little (i joined 'boria' once)...n hates boring jogging (not fun at all!!)...but since i still dont feel any changes i guess the above tips must be right....will strictly follow them now...
Thursday, 5 May 2011
*Merong mode*
SEDETIK LEBIH
Setiap nafas yang dihembus
Setiap degupan jantung
Aku selalu memikirkanmu
Dalam sedar dibuai angan
Dalam tidur dan khayalan
Aku selalu memikirkanmu
Ternyata ku perlukan cinta dari dirimu sayang
Barulah terasa ku bernyawa
Kasihku…ku amat mencintai kamu
Kerana kau beri erti hidup
Ku kan terus mencinta sedetik lebih selepas selamanya
Di kala penuh ketakutan dengan badai kehidupan
Ku bersyukur adanya kamu
Biarlah kehilangan semua yang dimiliki di dunia
Asal masih adanya kamu
…
- finally watched the movie last night...wanting to watch it in the cinemas but by the time i looked at the showtime schedule, the movie is already out from the listings....been bz wit sis's wedding b4....
- overall, not bad for a malaysian made CGI movie...thinking positively here...
- ending sucks big time...ending wit the story teller only? some more cartoon like graphic at the end? i once read somewhere, dat person imagined the ending with merong's body sent back to embuk wit enhanced background song of the OST sedetik lebih....fuhhhh, lebih mengancammmmm....mayb there's a sequel to it? if so, dat explains the abrupt ending...
- review said Stephen's voice was too husky...i hv no problem wit dat...but same as Maya Karin, they need to improve on their slang...hubby n i was laughing when some of his pronounciation was like mat saleh...
- embuk too sexy?? guess dis is for the overseas market...
- dato' rahim razali's hair....dont u think its too over? sorry to say, but like an ape?
- fighting scenes are also cool..but stephen's body too big? personal preference would be slimmer-6-packs upper body...=P
- ANUAR ZAIN ROCKS!! HE'S MY ALL TIME FAVORITE MALE MALAY SINGER....KRU MADE THE WISEST N BEST DECISION IN LETTING HIM SING THE OST...DATS ANOTHER REASON WHY I BADLY WANT TO WATCH THE MOVIE!!
wedding ticker
