How Powerful Mind Can Be.

He spent 44 days suspended from a glass box by the River Thames in London. He was buried alive for a week in a see-through coffin in New York.

Magician David Blaine's latest feat of endurance likely will last less than 17 minutes, but he's planning to do it in front of talk show queen Oprah Winfrey — and her audience of millions.
Blaine on Wednesday (which is tonight , Malaysian time) will try to break the world record for breath-holding during a live broadcast of "The Oprah Winfrey Show," less than two years after going into convulsions during a similar attempt.(watch the video above)

The time he has to beat is 16 minutes and 32 seconds, a record set Feb. 10 by Switzerland's Peter Colat, according to Guinness World Records.

Even though Blaine has sometimes attracted thousands of spectators to what he likes to think of as his "performance pieces," he told The Associated Press on Tuesday that it will be a challenge to break a record requiring him to remain still and calm amid the hubbub of a live studio audience.

Still, he said, the crowds have always contributed to his success.

"When you commit to it and there's people watching, you kind of have to stick to it. You can't back out, you can't fade away and you can't cheat," he said.

"If I was doing it alone, I'd probably be off sneaking out of the box in London or grabbing some food," he said with a laugh, speaking in a conference room in a Harpo Productions building a couple blocks from Winfrey's television studio.

Blaine, 35, will be attempting his latest stunt in a water-filled sphere, dubbed a "human aquarium" by his team, that's 8 feet in diameter. He'll try to remain perfectly still, relax and lower his heart rate to minimize oxygen consumption.

But before he enters the sphere, he plans to spend about 23 minutes breathing pure oxygen through a mask to saturate his blood with oxygen and flush out carbon dioxide. Up to 30 minutes of so-called "oxygen hyperventilation" is allowed under Guinness guidelines, according to company spokeswoman Laura Plunkett.

In May 2006 as a finale to a week spent in the aquarium with an oxygen mask at New York's Lincoln Center Blaine tried to set a new breath-holding record. Without breathing pure oxygen beforehand, he tried to break the existing record of 8 minutes, 58 seconds for an attempt of that type.
But he had to be rescued shortly after 7 minutes when he was unconscious and having convulsions.
When he decided to try a version of the stunt again, he began training in pools and the ocean with experts in free diving.

Through nutrition, light cardio workouts and cutting out alcohol and caffeine Blaine said he's been able to lower his resting heart rate to about 38 beats per minute, similar to that seen in highly conditioned endurance-trained athletes. (Wow! Mine is only 45 beats per minute)

Demonstrating his focus on Wednesday's challenge, Blaine showed off the screensaver on his iPhone: It's a chart listing how long various types of mammals can hold their breath, on average.
For humans it's 1 minute. Platypuses can hold their breath for 10 minutes, hippos for 15 minutes, beavers 20 minutes, and bottlenose whales 120 minutes.

"I think my real competition is the beaver," Blaine said, smiling, "not the bottlenose whales."

Source: Associated Press. Writer: TARA BURGHART

Update: David Blaine set a new world record Wednesday for breath-holding, 17 minutes and 4 seconds.

The feat was broadcast live during "The Oprah Winfrey Show" and the studio audience cheered as divers pulled the 35-year-old magician from a water-filled sphere.

Blaine looked relaxed afterward and said the record was "a lifelong dream."

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Try JibJab Sendables!

Robert Kiyosaki in Malaysia 2009

I read his book " Rich Dad Poor Dad" 5 years ago. It has totally changed my life .

I have changed my mindset (from an employee mindset to entrepreneur mindset )and now I am able to balance my business and my family at the comfort of my home.

I am able to share Dr. Myron Wentz's vision and get to see my family , my friends and my clients' state of health improving.

And at the same time earning passive income ......even while i am sleeping.

To all the leaders out there in Malaysia, Robert & Kim Kiyosaki are coming to Malaysia next year.

Are you Building a Net or a Garden?

You want to catch butterflies, so you decide to build a net. Surely, with a
net you can catch them more easily! You read books on the subject and you
practise skills in butterfly catching. You find that you are making
improvements. Your net gets bigger and smarter and gradually you do catch more
butterflies, but there is something wrong.

After many years of this strategy you still need to wake up everyday and go
out to catch more butterflies. You need to hold on to the butterflies you have
caught or they will fly away just as quickly. The more butterflies you
have, the more difficult they are to hold on to. You are constantly in fear that
the butterflies will disappear or that someone with a bigger net will beat you
at your own game.

When the butterflies disappear, you're left with nothing.

Many people have become experts at sales, marketing, management and
customer service. Yet they still struggle to make money. We all know of people
who have learnt the strategies of successful stock market traders, property
investors and serial entrepreneurs yet are still left funding their losses. They
carefully follow the strategies they learn and then remain baffled as to why
they do not attract the same opportunities, resources and sheer luck as their
role models. They are trying to make money without first building wealth.

They are trying to chase butterflies with a net.

Successful Wealth Creators don't worry about building a net. They
grow a garden. By focusing on creating an inspiring garden, you are growing
something permanent around you. As the garden grows, the butterflies come. As
time goes by, the effort required to manage the garden falls as the numbers of
butterflies rises. In fact, the butterflies, birds and bees end up pollinating
your garden for you. You don't have to fear butterflies leaving, as there are
always more coming.

Every successful Wealth Creator is focused entirely on building their
wealth foundation rather their moneymaking activities. They build a reputation,
a powerful network, a knowledge base, a resource base and a track record. This
is their garden, and it is built not around their expertise but around their
passion, their path and their purpose. Everyday, they wake up to their garden,
not to an empty net.

Source: Your Life, Your Legacy by Roger Hamilton

Roger Hamilton & Me

Feed The Cells

Destroying free radicals implicated in degenerative diseases via antioxidants is the sure-fire way to being hale and hearty, according to a microbiologist in cellular health.

FOR almost half his life, Myron Wentz has been working hard to rid the world of disease by eliminating degenerative diseases caused by deteriorating cells in the body.

As a microbiologist and immunologist, Wentz is confident that with the right food and supplements — to feed the cells, protect them from free radical damage and thus keep them healthy — people will not suffer from degenerative diseases such as cancer, diabetes and heart disease. He says that if we do not feed our cells with all the essential nutrients, then they will not function properly.“We are living in toxic environments that damage our cells. We are now no longer dying from infectious diseases, but from degenerative illnesses.

“The cells that are damaged most will determine what disease arises, be it heart disease, nerve degeneration or organ failure,” says Wentz. He explains that the biological functions in our cells generate free radicals that damage our bodies. To counter this, the body also creates antioxidants to destroy them. A healthy diet, he says, is no guarantee for health as cells in our body are affected by a toxic environment.

“Toxic substances are a major source of oxidative damage which destroy cell structures and molecules like DNA, enzymes, proteins and lipids. The end result is cellular degeneration and loss of function, and all kinds of degenerative diseases.”

Wentz set up the Utah-based USANA Health Sciences in 1992 to manufacture vitamins and other nutritional supplements. He says the best protection against free radicals is antioxidant nutrients, which are available in plants.“But the amount of antioxidants from even the most nutritious food is still significantly less than what we need to protect us in our increasingly hazardous environment.“This is why we need to supplement our healthy diet with antioxidant vitamins, minerals and other vital nutrients.“From my research I found that within the first year of taking supplements, you give your cells proper nutrition to heal and restore them back to health.” Wentz says antioxidants are the frontline defence in cell health and as our toxic burden increases, improved cellular defence is even more critical.

Recent studies have implicated free radicals in more than 50 diseases including heart disease, various forms of cancer, cataracts and premature ageing.Vitamins A, C and E; beta carotene; the mineral selenium and lycopene are some of the nutrients found in food with antioxidant properties.



Source: The New Straits Times 23/04/08

To All The Leaders Out There.

This video is done by a friend of mine.

Very Inspiring!

Downloading may take some time be patient ok.....

Why Don't Diets Work ?

For FREE Sampling, skype me .

Running tips from Sara Hall

To those runners out there, here are some tips from Sara Hall. Check out her abs.

To watch the video, click here

Sleep Apnea

Sleep apnea is a condition characterized by episodes of stopped breathing during sleep.

In normal conditions, the muscles of the upper part of the throat keep this passage open to allow air to flow into the lungs. These muscles usually relax during sleep, but the passage remains open enough to permit the flow of air. Some individuals have a narrower passage, and during sleep, relaxation of these muscles causes the passage to close, and air cannot get into the lungs. Loud snoring and labored breathing occur. When complete blockage of the airway occurs, air cannot reach the lungs.

For reasons that are still unclear, in deep sleep, breathing can stop for a period of time (often more than 10 seconds). These periods of lack of breathing, or apneas, are followed by sudden attempts to breathe. These attempts are accompanied by a change to a lighter stage of sleep. The result is fragmented sleep that is not restful, leading to excessive daytime drowsiness.

Older obese men seem to be at higher risk, though as many as 40% of people with obstructive sleep apnea are not obese. Nasal obstruction, a large tongue, a narrow airway and certain shapes of the palate and jaw seem also to increase the risk. A large neck or collar size is strongly associated with obstructive sleep apnea. Ingestion of alcohol or sedatives before sleep may predispose to episodes of apnea.

The classic picture of obstructive sleep apnea includes episodes of heavy snoring that begin soon after falling asleep. The snoring proceeds at a regular pace for a period of time, often becoming louder, but is then interrupted by a long silent period during which no breathing is taking place (apnea). The apnea is then interrupted by a loud snort and gasp and the snoring returns to its regular pace. This behavior recurs frequently throughout the night.

During the apneas, the oxygen level in the blood falls. Persistent low levels of oxygen (hypoxia) may cause many of the daytime symptoms. If the condition is severe enough, pulmonary hypertension may develop leading to right-sided heart failure or cor pulmonale.

It is important to emphasize that often, the person who has obstructive sleep apnea does not remember the episodes of apnea during the night. The predominant symptoms are usually associated with excessive daytime sleepiness due to poor sleep during the night. Often, family members, especially spouses, witness the periods of apnea.

Symptoms that may be observed include:

Loud snoring
Periods of not breathing (apnea)
Awakening not rested in the morning
Abnormal daytime sleepiness, including falling asleep at inappropriate times
Morning headaches
Recent weight gain
Limited attention
Memory loss
Poor judgment
Personality changes
Lethargy Additional symptoms that may be associated with this disease:
Hyperactive behavior, especially in children
High blood pressure
Automatic behavior (performing actions by rote)
Leg swelling (if severe)

A complete medical history taken by a health care practitioner is the most important diagnostic tool. Often, a survey that asks a series of questions about daytime sleepiness, sleep quality, and bedtime habits is given.
A physical examination of the mouth, neck, and throat will be done.

Other tests may include:
Arterial blood gases
ECG
Echocardiogram
Sleep studies
Thyroid function studies

Treatment

The goal is to keep the airway open to prevent apneas during sleep.

Weight management (or intentional weight loss) and avoiding alcohol and sedatives at bedtime may relieve sleep apnea in some individuals. If these measures are unsuccessful in stopping sleep apnea, continuous positive airway pressure (CPAP), a form of mechanical breathing assistance that involves the use of a specially-designed mask worn over the nose or nose and mouth at night, may be prescribed.
Mechanical devices inserted into the mouth at night to keep the jaw forward may help relieve symptoms due to mild to moderate cases.
Surgery to remove excess tissue at the back of the throat (uvulopalatopharyngoplasty or UPPP), to remove enlarged tonsils or adenoids (tonsillectomy), or to create an opening in the trachea to bypass the obstructed airway during sleep (tracheostomy), may be helpful if anatomical causes are present. In some people, surgery to remove blockage of the nose or upper throat may relieve sleep apnea.
A tonsillectomy may be all that is necessary in children to cure obstructive sleep apnea.

When treated correctly, obstructive sleep apnea may be controlled. However, many persons are unable or unwilling to tolerate CPAP, and the syndrome continues.

Possible Complications

Hypertension
Right-sided heart failure
Abnormal heart rhythm (arrhythmia)
Excessive carbon dioxide levels (hypercapnia)
Sleep deprivation
Stroke
Heart disease

Prevention

Losing weight and avoiding alcohol and sedatives may help some individuals. Children with very large tonsils and adenoids may develop sleep apnea and related problems. They should be evaluated to see whether they need to have their tonsils or adenoids removed.

Source: NY Times

Monthly Quote

"Work hard on your job , you will earn a living.

Work hard on yourself, you will earn a fortune"

- Jim Rohn

Happy Birthday Jon Jon

Last Saturday was our nephew's bithday party. He turned 2 this year. Wait a minute! It feels like we just attended his 1st birthday recently. Time flies . ;)

We had the party at Las Carretas in Subang Jaya. Mexican food Mmmmmm Ariba! Ariba!

Happy times= Family times.

My girl, Amanda with her cousin Jessica. Amanda lost her two front teeth last week. Hehe!

Jon Jon and Luke, err.. the one at far right is not me. It's our kakak.



The Salad, we ordered 3 types of salad but i managed to photograph this one only.

The rest, pirahna ate it.......

Mushroom Spagetti

T- Bone Steak

Too hungry to remember what this is called.

Finally my baby back rib arrived. Sorry for the blurred photo, hands are shakey. I am starving.

Birthday boy with his parents. What a happy family.. Btw wink** wink** Congratulations!

A teenager glued to her cell phone. I wonder what's with that smile Jessica , hmmmmmm...

Everybody !!!! 123, Happy Birthday to you Happy Birthday to you......

Can't wait to dig in.... But, Hey! where is my chocolate indulgence?????

HAPPY BIRTHDAY JON JON!!!!!

WE LOVE YOU!!

Las Carretas Restaurant & Bar

29 USJ10/1F 47620 Subang Jaya

Tel : 5637 3058

www.lascarretas.com

Vitamins A, C and E are 'a waste of time and may even shorten your life Is it true???????'

Just published today in Great Britain:

"Vitamins taken by around a third of the population do not extend life and may even cause premature death, according to a respected group of international scientists.

After reviewing 67 studies involving more than 230,000 men and women, the experts say there is no convincing evidence that taking supplements of the antioxidant vitamins A, C and E can make you healthier."

Read the surprising and alarming article here.


UPDATE: Walter Mariani sends a link to a rebuttal of the above UK study by an excellent website, Natural News here.

The focus of the outcry seems to be that the UK summary must have been funded by big pharma, in an effort to discredit vitamins and supplements in general.

What do I think???

I have been taking vitamins ( or i would rather called it nutritional supplements) for quite sometime now. Not only has my health improved but i have notice some of my family members and my friends' health( those on supplements) has improved tremendously as well. Not to say that i won't get sick but if I do get a flu, i recover very fast. Usually in a day or two.

Most of people usually buys their supplements from pharmacy eg Guardian Pharmacy, Caring Pharmacy or GNC and so on.
If you look at the shelves there are so many brands and types of vitamins. Most people will think, " Oh! I need Vitamin C only" " I want Vitamin E " . To me, if you want to improve your health in optimum level , eating one type of vitamin is not be the way to do it.

Another scenario, this person is always tired so he wants a vitamins to increase his energy. So he walks into pharmacy and selected some vitamins, For example multi vitamins . Then he came across another supplements that says" Energy" so he bought it too. Now.... the risk might be there.... Why? Lets say the first multi vitamins that he bought contains Vitamin A of 2500IU and his "energy " supplements also contains vitamin A of 2800IU... Now that is more than daily recommended daily . It will becomes hypervitaminosis A (Vitamin A toxicity) . Therefore check the labels .And it is safer to consume beta carotene than preformed Vitamin A.

Some people may think that why should we take Multi Vitamins . We can get all the vitamins from food right? Well..... ( it will be discuss in my next topic. ok?)

There are so much controversy as concerning the use of nutritional supplements. Actually there are more people died of drug (prescribed medicine) than nutritional supplement.

For me, I will still be popping my nutritional supplements, cause it makes me feel good and healthy ( BTW its only 2 tablets that i have to take for full comprehensive spectrum of vitamins, antioxidants and minerals without toxicity)

Watch the video:

Diabetes in Malaysia

There are nearly 1.2 million people in Malaysia have diabetes. Diabetes is actually a general term for a number of separate but related disorders. These disorders fall into two main categories:
1. Type 1, which usually occurs during childhood or adolescence, (24,ooo Malaysians are suffering from Type 1 ) and
2. Type 2, the most common form of the disease, usually occurring after age 30. ( 98% of 1.2 million Malaysian are suffering from Type 2)

Type 2 diabetes is a life-long disease marked by high levels of sugar in the blood. It occurs when the body does not respond correctly to insulin, a hormone released by the pancreas.

Diabetes is caused by a problem in the way your body makes or uses insulin. Insulin is needed to move glucose (blood sugar) into cells, where it is used for energy.
If glucose does not get into the cells, the body cannot use it for energy. Too much glucose will then remain in the blood, causing the symptoms of diabetes.

In this article I will be focusing on type 2, which is usually accompanied by obesity and insulin resistance.
Insulin resistance means that insulin produced by your pancreas cannot get inside fat and muscle cells to produce energy. Since the cells are not getting the insulin they need, the pancreas produces more and more. Over time, abnormally high levels of sugar build up in the blood. This is called hyperglycemia. Many people with insulin resistance have hyperglycemia and high blood insulin levels at the same time. People who are overweight have a higher risk of insulin resistance, because fat interferes with the body's ability to use insulin.

Type 2 diabetes usually occurs gradually. Most people with the disease are overweight at the time of diagnosis. However, type 2 diabetes can also develop in those who are thin, especially the elderly.
Family history and genetics play a large role in type 2 diabetes. Low activity level, poor diet, and excess body weight (especially around the waist) significantly increase your risk for type 2 diabetes.

Other risk factors include:
1. Age greater than 45 years
2. Previously identified impaired glucose tolerance by your doctor
3. High blood pressure
4. HDL cholesterol of less than 35 mg/dL or triglyceride level of greater than 250 mg/dL
5. History of gestational diabetes

Often, people with type 2 diabetes have no symptoms at all. If you do have symptoms, they may include:
1. Increased thirst
2. Increased urination
3. Increased appetite
4. Fatigue
5. Blurred vision
6. Frequent or slow-healing infections
7. Erectile dysfunction

Type 2 diabetes is diagnosed with the following blood tests:

1. Fasting blood glucose level -- diabetes is diagnosed if higher than 126 mg/dL on 2 occasions.
Random (non-fasting) blood glucose level -- diabetes is suspected if higher than 200 mg/dL and accompanied by the classic symptoms of increased thirst, urination, and fatigue (this test must be confirmed with a fasting blood glucose test).

2. Oral glucose tolerance test -- diabetes is diagnosed if glucose level is higher than 200 mg/dL after 2 hours.
The first goals are to eliminate the symptoms and stabilize your blood glucose levels. The ongoing goals are to prevent long-term complications and prolong your life. The primary treatment for type 2 diabetes is exercise and diet .

DIET AND WEIGHT CONTROL.

Meal planning includes choosing healthy foods, eating the right amount of food, and eating meals at the right time. Learn how much fat, protein, and carbohydrates you need in your diet. Your specific meal plans need to be tailored to your food habits and preferences. (see low glycemic weight management)
Managing your weight and eating a well-balanced diet are important. Some people with type 2 diabetes can stop medications after intentional weight loss, although the diabetes is still present.

REGULAR PHYSICAL ACTIVITY

Regular exercise is important for everyone, but especially if you have diabetes. Regular exercise helps control the amount of glucose in the blood. It also helps burn excess calories and fat so you can manage your weight.
Exercise improves overall health by improving blood flow and blood pressure. It decreases insulin resistance even without weight loss. Exercise also increases the body's energy level, lowers tension, and improves your ability to handle stress.

FOOT CARE

People with diabetes are prone to foot problems. Diabetes can cause damage to nerves, which means you may not feel an injury to the foot until a large sore or infection develops. Diabetes can also damage blood vessels, which makes it harder for the body to fight infection.
To prevent injury to the feet, a person with diabetes should adopt a daily routine of checking and caring for the feet as follows:

1. Check your feet every day, and report sores or changes and signs of infection.
Wash feet every day with lukewarm water and mild soap, and dry them thoroughly.
2. Soften dry skin with lotion or petroleum jelly.
3. Protect feet with comfortable, well-fitting shoes.
4. Exercise daily to promote good circulation.
5. See a podiatrist for foot problems, or to have corns or calluses removed.
6. Remove shoes and socks during a visit to the health care provider to remind them to examine your feet.
7. And Stop smoking because it worsens blood flow to the feet.

The risk of long-term complications from diabetes can be reduced. If you control your blood glucose and blood pressure, you can reduce your risk of death, stroke, heart failure, and other complications.

Possible Complications are:

Emergency complications include diabetic coma.

Long-term complications include:
1. eye disease
2. kidney disease
3. nerve damage
4. Peripheral vascular disease (damage to blood vessels/circulation)
5. High cholesterol, high blood pressure, atherosclerosis, and coronary artery disease

You may be suffering from diabetes if you have:
1. Trembling
2. Weakness
3. Drowsiness
4. Headache
5. Confusion
6. Dizziness
7. Double vision
8. Lack of coordination
These symptoms can rapidly progress to emergency conditions (such as convulsions, unconsciousness, or hypoglycemic coma).

Prevention ( I would like to stress PREVENTION IS BETTER THAN CURE)

Everyone over 30 should have blood glucose checked at least every 3 years. Regular testing of random blood glucose should begin at a younger age and be performed more often if you are at particular risk for diabetes.
Maintain a healthy body weight and keep an active lifestyle to help prevent the onset of type 2 diabetes. (listen to audio on how to maintain healthy weight loss here)

Low Glycemic Weight Management

Regular exercise and a healthy diet are crucial when it comes to controlling your weight.

A weight management plan depends on whether you are overweight or underweight.

The recommended amount of body fat differs for men and women.
For women:
The recommended amount of body fat is 20 - 21%.
The average Malaysian woman has approximately 22 - 25% body fat.

A woman with more than 30% body fat is considered obese.

For men:
The recommended amount of body fat is 13 - 17%.
The average Malaysian man has approximately 17 - 20% body fat.
A man with 25% body fat or higher is considered obese.

Body mass index (BMI) is an indirect measurement of your body composition. It takes into consideration both your weight and height. BMI helps determine your risk for certain diseases, including diabetes and hypertension.

Check your BMI here

It is important to note that the terms "overweight" and "obesity" do NOT mean the same thing.

Weight management for people who have been overweight involves continued physical activity and monitoring the amount of food eaten.

I am sure you have heard of all types of diet eg Zone Diet, Blood Type Diet ,Cabbage Soup Diet, Atkin Diet ( the most talkabout diet in the late 90's. Btw i was on it for quite a while until i realised i have been putting my kidney at risk)( High protein , No Carb Diet has been proven to lead to kidney damage) and so on.

All the diets above either called for elimination of certain food which in the long run may not be healthy.

Lately Low Glycemic Weight Management ( Note: its not a diet but a weight management program ) has been proven to be the safest way to be on.

Currently i am on it after my pregnancy and i find that i don't get hungry often( you won't be seeing me searching for food in my kitchen cabinet), I get less agitated ( i normally get that when i am on other diet) I feel burst of energy in the morning ( usually it's a drag for me to get out of bed)

To find out more ,click here

Believe in yourself

"I know you have heard this many times in your life. But it never hurts to hear it again.

No matter what happens, don't stop believing.

Find the corner you can't see around and hold onto the image of your success and that corner will disappear.
You will see it all. Because in my business are based around helping women entrepreneur, I am constantly seeing people quit their businesses, give up, and go back to doing what they used to do.

They allow all their dreams; of doing what they want for a living, making the kind of money they have always dreamed about, and finding the time and freedom in their life; simply fall to the wayside. It is so sad.

The only way to not let that happen is to believe! You have got to know that if you persist you will find all of the things that you have wanted. If you have prepared yourself in your life and then focused on your goals, you will find your success. Only you can make that choice to believe. It is only with your absolute certainly that you will see your dreams come true.

At a seminar about a year ago and the lady speaking said, "Never, never, never, never, never, never..." and she went on for a full two minutes saying that and then ended with "Never Give Up". It's the truth.

There is your life. Live it and Love it!"

My Baby's Bedtime Lullaby

Luke's favorite song before he sleeps. Or is it the red monster that he is excited about? Anyway, don't you think Andrea has the best vocal in the whole world?

Why Heart Rate Based Training?

In my previous articles, i shared with you the features of a heart rate monitor.

"Why do we need it? I run 1 hour in my gym. I am sure its effective . I don't have to buy the heart rate monitor? Waste my money only lar" as you may say...

It a good investment for those who wants to improve their performance . For me, I want to improve my endurance & stamina & strength each time i hit my gym. It also shorten my time of exercise because i know exactly how hard i have to push my workout each time.

After my second pregnancy recently, I had to shed 25 kg in order for me to get back to my previous shape. This monitor helps me to shed 20kg in 5 months time (duration: 4 hours a week.) (Heart rate at 65-75% 2 hours & 75-92% 2 hours)Whew!
As age catching up, my metabolism rate is much slower than my 1st post pregnancy. Nevertheless, Set your goal and be determined. 5 kg to go and i am going to start my strength training soon.

How does it work?

Target zone Very Light
Intensity% of HR (max) bpm : 50-60% (eg 104-114)
Training benefit : Warm up & Cool down

Light
: 60-70% (eg 114-133)
: improves general base fitness, improves recovery
& boost metabolism

Moderate
: 70-80% (eg 133-152)
: Enhances training pace, makes moderate intensity
efforts easier & improves efficiency

Hard
: 80-90% (eg 152-171)
Increased ability to sustain high speed endurance

Maximum
: 90-100% (eg 171-190) Less than 5 mins please.
Only for very fit & experience runners.

Please note: HR(max)=Maximum heart rate (220-age)
Example : for 30 years old, 220-30 = 190bpm


If your heart rate is around 65-75% , you are burning fat. However you have to workout longer eg 1 hour at least to be effective.

If your heart rate is around 75- 85%, then you are burning more carbohydrate ( food that you eat last night or your breakfast). You will be burning less fat although your calories burned may shows more.

If your heart rate is more than 85% , basically you are burning carbohydrate.

In terms of losing weight and to keep it off , work your heart rate between 65- 80% tops. But for me , i like to mix it up. One day, low intensity, another day high.

As for marathon runners, they usually keep their heart rate low so they will more energy to finish the race. You can see why they are so lean.... they burned fat.

The purpose of exercising is not only about losing weight, its about training your heart to be stronger and live longer. SO ...Watch your heart rate when you work out next time.

Bored with your J.O.B?

Wanna get out from the rat race!

Sykpe me for business opportunities. Applies worldwide

My New Gadget

My Polar F11 heart rate monitor . This gadget has helped me a lot in monitoring how hard i have been working out.

Here are the features:

1. monitor information such as heart rate and calories (kcal & % fat) burned during exercise

2. View detailed information on all exercise sessions . (daily, & weekly)

3. Its also an alarm watch.

4. Perform Polar fitness test and view long term progress. ( Mine came out to be Elite level hehhe)

5. Create & edit Polar Keeps U Fit workout program

Lastly my favourite , it transfer data from the watch to PC by their Uplink Tools. All you need is a mic , PC & internet connection.

check out: here

Back in Action

It has been a long time since my last blog. Have been very very busy lately... Too overwhelmed. Running between changing my baby's nappies , bottle feeding, tutor my eldest girl Sigh! I totally forgotten bout my self. Anyway i am back!

It has been 6 months since my baby 'pop' out. I 'm back to my gym .. not as often as i like too but 2 times a week is the best i can do now.