RUN AWAY
i'm now in the process of working out on my abs. i still have those flabs that will probably take a longer time to waste. not easy.

running is one of the best way to lose it. got to watch my diet also. i've picked up the habit of running or jogging now, together with my other fitness regime at the gym. i like running, especially after achieving cool 2.4 results. :)))

now i'm focusing on longer distant running. currently am running 3km. increasing to 5 now. preparing for a marathon.

and i havent bought my shoes yet. aiyah! Asics is expensive man, but definitely a good investment. Reebok seems cool too. It's been a long time since I last had a pair. Maybe the blue adidas which I saw on mens health mag.

current IPPT 2.4km score for me:

10.46min: 4points ( 6 seconds less and i'm goldrunner! now i'm silver surfer. )

Target for next window:

10.00min: 5points (Gold standard is <10.41)




i'm going to be a runner! woohoo! run run away, far far away!

FINALY!!!!!!!!!!!!!!!!!

It's never easy, but I DID IT!

Finally...SUCCESS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! WOOOHOOO!!!!!!!!!!!!

i was so close. until i fall during the 2.4. i lost my momentum, my calf hurts and my breathing went haywire...... £*$k! the rest of the stations were good progress. Chin up 7, jump 221, shuttle 9.8 and sit up 45. so close..so close...

dissapointing. morale was low while i looked at the results slip.

then i look at my shoes...........................................................................................
................................................................................................................
...........................................................................................................
......................................... i need a new pair of running shoes.

:(

:I

:)

another big day tomorrow.

Yahoo! I pass!

I'll be getting my Diploma In Creative Entrepreneurship soon.

Looking forward for Graduation Ceremony in Feb 09!

Alhamdulillah.

What's Inside Little Broccoli

A compound found in broccoli and broccoli sprouts appears to be more effective than modern antibiotics against the bacteria which causes peptic ulcers. Moreover, tests in mice show that the compound offers tremendous protection against stomach cancer - the second most common form of cancer in the world.
broccoli and cancer

The recent study, led by scientists at Johns Hopkins University, is the latest in a series of studies done in the past 10 years on the cancer-fighting potential of broccoli.

Back in 1992, Johns Hopkins University pharmacology professor Paul Talalay and his colleagues showed that sulforaphane - a substance produced by the body from a compound in broccoli - could trigger the production of phase II enzymes. Phase II enzymes can detoxify cancer-causing chemicals and are among the most potent anti-cancer compounds known to man.
It should be noted that broccoli sprouts have shown to be every bit as beneficial as full grown brocoli.

A different study showed that consumption of broccoli was strongly associated with a reduced risk of coronary heart disease death in postmenopausal women.

In yet another study conducted jointly with US and Chinese researchers, it was found that chemicals present in broccoli, cabbage, bok choy, and other cruciferous vegetables may protect against lung cancer. Researchers studied more than 18,000 men. They recorded 259 cases of lung cancer during the study's follow-up period. The researchers found that the men with detectable amounts of a substance known as 'isothiocyanates' in their bodies had a 36% lower risk of developing lung cancer over a 10-year period.

Source: www.healingdaily.com

Time to make broccoli soup with carrot and fish. Yummy!

NUTRITIONAL FACTS (wikipedia)

Broccoli, raw (edible parts), 100g Nutritional value per 100 g (3.5 oz)
Energy 30 kcal 140 kJ
Carbohydrates 6.64 g - Sugars 1.7 g - Dietary fiber 2.6 g Fat 0.37 g Protein 2.82 g Water 89.30g Vitamin A equiv. 31 μg 3% - β-carotene 361 μg 3% Thiamin (Vit. B1) 0.071 mg 5% Riboflavin (Vit. B2) 0.117 mg 8% Niacin (Vit. B3) 0.639 mg 4% Pantothenic acid (B5) 0.573 mg 11% Vitamin B6 0.175 mg 13% Folate (Vit. B9) 63 μg 16% Vitamin C 89.2 mg 149% Calcium 47 mg 5% Iron 0.73 mg 6% Magnesium 21 mg 6% Phosphorus 66 mg 9% Potassium 316 mg 7% Zinc 0.41 mg 4%
Percentages are relative to US recommendations for adults. Source: USDA Nutrient database

My new WALK

My new RUN

My new JOG

My new FUN





and the best part is...it's waterproof too... :)

SMILE

With reference to Enemy's post, I indeed believe in the beauty of smile.

Initially I wanted to post a Nat King Cole, but I will let this lady expressed the message coz I'm in love with the simplicity, beauty and honesty of her voice. Good one Ain Jelemme! I hope she make it big one day.



She gave a cool description of herself on her youtube:
Glorious Life In Exile - The ongoing adventures of a southwestern belle in the City of Angels.... without a major label, a trust fund, a sex tape, or the desire to sell cola to teenagers, trying to earn a living as a good ole fashioned singer/songwriter (and part-time waitress).

Nature Boy



Dedicated to Lemau and 00 who's moving on to a new land and Enemy who will reach Mecca one day. Praying for you guys. And also to my dear friends and my dear Self,

In your journey...stay true to your words, your beliefs, yourself and others.
And if you stay true to love, you'll be loved in return
You'll indeed learn like the Nature Boy.

There was a boy
A very strange enchanted boy
They say he wandered very far, very far
Over land and sea
A little shy
And sad of eye
But very wise
Was he

And then one day
A magic day he passed my way
And while we spoke of many things, fools and kings
This he said to me
"The greatest thing
You'll ever learn
Is just to love
And be loved
In return"

With regards/love,
Rudy Djoharnaen

BUILDING THOSE ABS

For those of you in need to flatten your stomach and buid up your abs during Ramadhan, try doing the exercises featured in the video here. You may do it 1 hour or 30 mins before the breaking of fast or at night. For more videos on great exercises, go to www.runnersworld.com.

Just try. It may work.

2.4km Timing: 15:43

previous timing: 14:41

not that good for me.

but...

Chin up: 1 1/2.

Previous count: 0

Shuttle Run: 10.02 secs

Previous Timing: 11+ secs

Another silver star for me. Weeeeee!

I hereby vow that if I pass my 2.4 and 2 other stations on the next IPPT, I will give myself a wonderful treat and i'm gonna bring along one person of my choice. Confirm plus chop!

2.4km Timing: 14:41

previous timing: 20:00 +

what a good progress for me.

Another silver star for me. Weeeeee!

Today I jogged for 3km at Maju Camp for my RT. I jogged slow and steady but i never walked or stopped. That's an achievement for one who has not been keeping fit since the last long walk at East Coast. With this...I shall award myself with a silver star. Weeee!