Meditation

Healthy lifestyle means we are fit physically and emotionally. To be fit physically, exercise is very important in our daily life. We should spend at least 15-20 minutes daily to do exercise. This can helps to keep us healthy and energetic.

 

Healthy emotions is as important as getting enough exercise. With all the problems in daily life, to reach a healthy emotions is quite a challenge. If we fails to handle this emotions, it turns out to be a disease that would kills us eventually. Many of us have heard of stories that someone commited suicide due to depression and stress.

 

Handling stress wisely is very important to prevent any health issues. There are many ways that we could do to release the tension and stress. For girls, one of it would be shopping and spending money. However, excessive spending will actually causes more stress at the end of the day - credit card debt, unable to meet month end, etc.

 

Meditation is about focusing our mind and deep thinking to provide relaxation and thoughts of an issue. When I'm in reall
y frustrating and stress moment, meditation would helps to provide peace of mind. For me, meditation is simply talking to God and listening to what He wants to tell us.

 

To start meditation, we must find a quiet place - best is in our room where no one would disturb. First, just sit down comfortably and close our eyes. Take a deep breath and stay focus with the breathing.

 

When the mind is calm, think of what is the issue that causes us to feel stress, frustrated or angry. I would normally ask myself few question:

1. What causes me to feel angry/frustrated/sad/stress/annoyed?
2. Is it within my control?
3. If yes, what can it be done to solve?
4. If its beyond my control, how should I tackle it?
5. Is it worth to be bad because of what had already happen or going to happen?

When there's no solution from the deep thoughts, try to focus the mind on happy things which related to the issues. For example: if we are unhappy at work and there's no solution to it at the moment. We can think of the happy gathering/party that we enjoyed. Or receiving bonuses/increment/promotions. Or anyone that brightens our day at work.

The most important of all is to learn to let go. While meditating, talk to God and listen to His tender voice within our hearts. When we open up our ears and listen, we will hear His voice gently comforting us.

10,000 Steps A Day Keeps A Healthy Heart

Have you ever count how many steps did you take everyday? During the ancient time, walking is the only way for a person to gets from one place to another. Regardless of the distance, our ancestors spends most of their time walking. As technology begins to advance, we human began to forget about walking. Now, we can get from one place to another within minutes.

 

Nowadays, we try to avoid walking too much by replacing them with cars, bikes, elevator and even prefered online activities to get things done. Walking is actually the best form of exercise for everyone regardless of age. It helps to trim up the tummy, keeps our heart healthy and refresh our mind with the nature of the earth.

If you are in Kuching, you can try to have a good walk at Friendship Garden. While walking along the garden, you would be amazed with the surroundings too.

 

Fishes at Friendahip Garden Park

Anyway, regardless of where it is, we should have the mindset to encourage walking in our daily life to keep us healthy and a step further from sickness. Here's some suggestion of how we can practice walking in our busy working life:

 

• Avoid lift, instead use staircase
• Park your car a bit further from the office entrance and walk your way to the office!
• If there's an urgent issue to settle with another colleague, walk up to her/his place instead of calling their extension
• If there's public transport to get to your workplace, make use of them instead of driving

Happiness Comes from a Healthy Lifestyle

Maha Yoga, Jalan Song

Finally, Maha yoga had opened another branch, which is nearer to my work place. They have another branch somewhere at Sekama area.

I didn't go to their opening but starts to join their yoga class with SK. It's quite a nice exercise where there's something different with the practising here. Although the movement is quite slow, we can sweat too.

Last week, we attend the Friday class, teached by Yikru. There's only me and SK that day. Well, it's fun to practice yoga in a small group of people. The teacher asked what we want to do on that day. SK say to reduce tummy fat. Hahaha... girls will definitely opt for this one. Well, after the yoga lesson, I really can feel my tummy is smaller.

Anyway, here's some details for those who wants to go. There are 3 teacher: Valerie, Yikru and Alvin. I believe any of them is equally good. You can drop by at the centre on weekday at

5.45pm for a lesson or 7.15pm for the night lesson.

Photo taking outside the washrooms. If you came early and previous class had not finish yet, you can wait here

Here are summary of the fees:
Drop in = RM15
4 class per month = RM50
8 class per month = RM75
12 class per month = RM90
Let's stay healthy!

Hip Hop Dance

Last week, I started to try something new, which is hip hop dance. I found it very interesting with the new moves and steps which is slightly or almost the same like aerobics. The difference is, for hip hop, there is more actions and twisting that creates a style, postures or attraction to viewer. For aerobics, it is more to look at ourselves.

Hip hop is fun! Has anyone watch the movies "Bring It On"? It is about groups of teenagers doing cheer leading in their schools. The hip hop that I went is something like that. It is something new to learn and very motivating as we challenge our body into fast dancing that steps up and improving our self esteem.

For those who is interested to learn dancing, you can drop by at Premier 101 (somewhere near to Choice Daily). The price is also very reasonable. Here are some of the schedules that I have:

Tuesday :
9.00am - 10am ~ Steps/aerobics/yoga (RM5)
7.40pm - 8.40 pm ~ Reggae (RM6)

Wednesday:
9.00am - 10.30am ~ Line dance (RM5)

Thursdays:
9.00am - 10.00 am ~Steps/aerobics/yoga (RM5)
7.30pm - 9.00pm ~ Line dance (RM5)

Friday:
9.00am - 10.30am ~ Line dance (RM5)
6.30pm - 7.30pm ~ Hip Hop (RM6)

Saturday:
1.30pm - 3.30pm ~ Line dance (RM4)

Here is hip hop dance that I get from youtube..

World Health Day!

My office had just announce that today is World Health Day!!

This activities has been carried on since 1950 by World Health Organization and is celebrated on every 7th April every year. The purpose of the activities is to create awareness amongst the world on the global health issues.

In 2009, the theme is "Health Facilities in Emergencies". This is to reflect on the potential natural disaster or diseases that occurs all around us where medical assistant is barely existed. As one of the lucky human living in this world, we should be thankful that we are alive and is sitting in front of the computers reading my nonsense in orcaquest-diary.blogspot or wordofdidi.blogspot.

As part of the activities, my company is launching "No Elevator Day" and "No Smoking Day".

Do you know how much one cigarette can do to our body??? Well, it is barely unexplainable and most side effects will be absorbs by people arounds the smokers!! Let us together say NO to cigarette!!!

Health Mistake That People Do

Crossing our legs when sitting

This can actually do harm to our health. The varicose veins will mar the beauty of our legs and compromise our health. So, people,.. Stop sitting with your leg cross (I'm saying this to myself as well)

Not changing our toothbrush

Most of us wait until most of the bristles have either fallen off, or are in such bad shape that we"d be embarrassed to pull out our brush in public. However, since not many of us need to pull out our brush in public, we carry on with our frayed one until we lose it. Damaged bristles can harm the enamel, and don"t massage your gums well.

Eating out often
There are oils that are high in cholesterol, and oils that cause little harm and are better for your heart. However, no matter how light the oil is, it is never a good idea to eat too much of it. Avoid fried foods. Limit outdoor eating unless you know that you"re getting served light and healthy food.

Skipping breakfast
Never, ever skip breakfast. Remember, when you wake up in the morning it"s been around 10-12 hours since your last meal. Your body needs food now, more than at any other time. Eat a heavy breakfast. You will then be busy through the day, and the calories will get expended quickly. If you are trying to diet, eat a light dinner.

High heels
High heels sure look great, but they're murder for your back. Wear them only when having short walk such as to your car, to the table, and back. Avoid high heels when you are going somewhere on foot.

Sleeping on a soft bed
Although a mattress on springs is soft and lovely to sink into, it's bad for your back. If you already have an old bed with springs, you don't need to invest in a new one - simply get a thick wooden plank put over the springs, and place the mattress on the plank. Similarly, if your mattress is old and lumpy, throw it out and get a new one.

Pillows
Sleep with one pillow, and make sure it is not too thick. If your pillow gets lumpy, discard it and go for a new one. Get a thin pillow if you sleep on your stomach, and something a little thicker if you sleep on your back.

Not exercising
Like many of my posting here, exercise is a very important item for us. Must go exercise!!! If you don't, you will only risking yourself into heart disease. Don't wait until there is signal of NOT OK!! Go now! Take a brisk walk or jogging or whatever that you like. Exercise makes us healthy!

Beauty of Sleep

In the olden days, people tends to sleep after 9pm or 10pm. They gets up early and some would start the morning with jogging, "tai chi" or just meditate for 30 minutes before starting the day. Then, having their breakfast as a start of the day. Their morning starts at 5am until noon time, resting and having their lunch. After that, again, continue with the task for the day and ends by 5pm. Family is the priority and they work to feed the family.

However, as time passes, things are all changing. In this new centuries, people tends to sleep after 11pm or some might only sleep when the clock is showing past midnight. Then, waking up at 7am, rushing to get ready for work. Breakfast remains as words or just another need to take meal. Exercise in the morning is far beyond the goals to start the day. Reaching the office just few seconds before the bells ring. The most common trend is breakfast in front of the computer. Exposing ourselves in front of the monitor for few hours until noon time. After having lunch, again, exposing ourselves into the heat of the monitors. As time pases, people tends to forgotten about value of family and would work overtime in completing the task at work or for extra OT pay. Reaching home at 8pm, having dinner and again, exposing the eye in front of the monitor or TV. Some might spend their nights in the pubs clubbing or simply sitting at the coffee shop, having some drinks with friends.

We always question why in olden days, people tends to have long life while the life spans of human life is getting shorter now. Some key rules here:

Olden Days :
1. Sleep early wake up early
2. Morning exercise & proper breakfast is majority task
3. Resting after work instead of clubbing or burden the body with electrical connection

NOW:
1. Sleep late, waking up late, rushing for work
2. Morning exercise & proper breakfast is just minority task
3. Time is short, thus more activities after work without resting

Anyone sees why people in olden days live longer?

Sleep is very important. In a research stated in SparkPeople, most of us now is taking less than 7 hours sleep a day. The average needed time for a person to sleep is 8 hours. Thus, the body is lack of resting. Let me use a simple scenario, handphones. Everyday we use handphones. After a certain stage, we need to charge the handphone in order to keep it 'alive'. If we charge them 4 hours instead of the required 5 hours, the handphone would lasted less than expected. After a while, the lifespan of the handphones would get shorter and shorter resulting in purchasing new handphone. This is what our body is except we cannot buy new body to replace our body.

Some people have insomnia or I can say difficulties in sleeping. Previously, I use to had difficulty to wake up early. However, after a month of aerobics, I started to have the energy each time I wokes up. Breakfast is a necessity for me as I need breakfast to keep my energy into the maximum. One way to overcome insomnia is by exercising. Exercise is a way to boost up the energy in our body to the fullest.

What I want to say here is that to lead a healthy life, SLEEP is very important. SLEEP allows our body to rest and re-charge.

Fitness Profiles

Today, I went through the sparkpeople site and discover some useful tips on what types of exercise suits me, etc etc ..

This is what they say about me :

"You trust your intuition and value the time you can spend alone. For you there is also a spiritual side to fitness that helps you connect with your mind and body. For the Independent Thinker type, exercise is a great way to reflect and learn more about yourself. For you, exercise is important to help you grow as a person and each new physical experience is meaningful. Many people of this type use meditation and breathing exercises to help them relax, rejuvenate and detoxify from the day’s stresses. You can be a loner, but the bigger factor is the independent streak in you that makes you different. You value efficiency and how this gives you more time to do the things you enjoy. Also important is the balance you bring to most things in life - this holds true for your fitness routine as well. The thing to watch out for is making sure you sufficiently challenge yourself in areas like strength training and anaerobic capacity. Great exercises for you are likely to be Yoga, Tai Chi, using a treadmill, walking, breathing techniques, rowing, swimming and muscle toning."

Hhmmm, should I start my swimming again ????

For those who wants to try it out, check this site : http://sparkpeople.com/myspark/fitness_profile.asp

Tips for Tummy Fat

Feeling a little upset with my tummy and how stubborn it is to get smaller, I get myself to read some articles and information on how to lose the belly fat. Share some of the tips here with you all.

Belly fat can be categorized into few types of meaning - it can be fat, muscle, fat causes by beer and many more. As a woman, we should lost this stubborn fat. One of the reason is to look great in out outfit. Hehehe ... Also, to look stunning and elegant. But, most important of all, the main reason are for health. Do you know that belly fat increase of risk of getting some deadly disease? One of them are heart disease. Women especially have high rish of disease than men. Some other deadly disease are breast cancer, diabetes, mebolic syndroms, gallbalder problem, colorectal cancer and high blood pressure. Shheeessshh, I don't want to get heart attack at a young age!!!

Ok, here are some tips to lost that belly fat. From food intake, don't eat so much food that contains high sugar. Sweets, chocolates and even teh tarik contains high sugar. Hahaha, actually this explain why I still have my tummy. I can't get rid of candy and chocolates from my mind. Hehehehe ...

In term of exercise, go for something that focus on strethening the abs on the tummy area. Upper abs toning is very good exercise. I always do this but I do it on my bed instead of floor. Hahahaha!! While lying down on the floor, and you knees up, make sure your feet is on the ground. Then, put your hand at the back of your head. Slowly, pull yourself up to reach your knee. Do this all the time for the toning.

The best exercise to lost belly fat is walking. I think all of us hate walking. I use to take lift instead of staircase and park to the nearest place to the entrance of where ever I go. Hhhmmm, will increase my walking session. Hahahhaa..

Oh ya, found this link, very useful. Perhaps it will benefits all of you too:
http://www.mayoclinic.com

Ok, that's all the tips for now.. Good luck!!

Aerobics @ Gateway

On the 12 Aug, there is another Aerobic performance in Gateway. Here are some of the photos as I promise. Hehehehe ....
Starting with warming up session .. Every exercise must start with a warming up...

Hehehe.. this is the leader ....
Amoi, don't strangle me for posting this photo, ok ???

That's all for now .. See ya !!!!

S'wak Club Aerobics 07

The other day, there are aerobics performance in Sarawak Club, Kuching. Sadly, I didn't go because I need to attend some exam... Too bad.

I got the photo (hardcopy) and scan it. Seems like my scanner is a bit lousy or should I get a new scanner ?? Hehehe ... I think this is the starting where they are doing the warming up. Left right left right left right ... hehehehe ....
I wonder whether the guy behind there is laughing or looking at the gals doing butt ... hehehe ...

Pretty rocky huh ....

Now, the leg part ... and also tummy ...

Boxing style ...

Galss...keep it up !!! I'm not going to take this photo out from my blog .. Hehehe ......

Aerobics Performance - in Temple

13 August 2007 is when Judy and I went to a temple (opposite S'wak General Hospital) for an aerobic performances.. I didn't take much photo because I don't know whether we can take photo in a temple or not. I scare, they chase me away.

Ok.. The ceremony begins with lion dance. 2 lion going round the place. While the lion are performing, we took a photo of the kids. They stands in front of the stage in which we need to perform. 3 of them are Donna's children while the big kid are her sister's daughter. They all are at the age ranging from 7 - 15 years old. And I forgot again to reset my camera dates.
When I'm ready to take the photo of the lion dance, it's already over (sob, sob, sob). Then the announcer announce that next items are dinner. Hehehehe ... There are fried rice, fried bee hoon, sweet and sour fish, mushrooms, kailan (I think), chicken wing, fried fish, etc, etc. The list could go on forever! Hahaha ..... I too a snapshot of my food. Wanna see ?


Later our leader came with her plate of food for the kids....

While having our meals, some of the member of the temple performs some singing. Quite nice but I don't really know what is the meaning of the song. It's Mandarin :(

We are the third one to perform. That time, I'm still eating and trying to fish whatever I have fast. The food taste so nice but I'm worried about my diets. (Sunday eat a lot, Monday eat a lot, and Wednesday another dinner) ...

The performance takes about 40 minutes. At the end of the performance, Donna (our leader) performs Pilates. I wish I can bend my body like her. :(

After the performance, they gives us souvenir (I didn't expect to get any souvenirs). It's a small gift and contains my favourite junk food, Mister Potato !!!! Hehehehe .... Not forgetting, the ang pau. I haven't open it yet and let it remains in my wallet as some good wishes to my wallet (wishes to have more money coming in, hahahahaha) ......
When we go down the stage, Donna youngest kid 'merajuk' because he too wants to perform in order to get the keropok. Hehehehe .....

OK, that's all for now ... See ya !!

Aerobics in Gateway, Kuching

12 August 2007 marked the day in which I follow my aerobics teacher to Gateway to perform aerobics dancing there. 2 weeks ago, we perform the aerobics indoor. It's so cold inside and majority of us get backache when we got home. Hehehehe ...

We register at the main entrance and got a coupon to redeem some gift. We are all excited but Shannen's sister is much more excited. She register herself 3 times (I think). When we are inside, we ask the photographer, Dickson to take photo for us. Hehehe.. Shannen gave him her emails. Hopefully, he will send us our photo so that I could post it here....As for the coupon, I redeem 1 luggage tag (leather made!!) and one canned food (abalone!!!).... I think this aerobics is worthy!!..It's a very enjoyable time! When we first got there, we have a walk. Shannen starts to take the first bite of the food. Seeing the apple, I took one and put it in my bags (hehe) and later walk around to take some of the food. Actually, I ate my breakfast already but the breakfast there was so tempting. There goes my diets. Haaaiiiizzzzz.....

Later, my instructor came. The first question in her mouth are "No KFC". After that, the second question are "Where is the ice cream?" .. Hehehe ... Shannen, Judy and I just laugh. But I agree, we are also looking forward for the KFC (I am looking forward for hot and spicy drumstick). Later, we took another apple and packet drinks. Hehehe .... We saw some McDonald value meals.. BUT only for kids. Sob sob sob... Shannen sister join in the game and got one of the value meals.

Later, I took one Cornetto (yummy...) and started to bite every pieces of it. On the other hand, I'm holding my Crysanthemum drinks (so tamak ho).

OK. Aerobics starts around 11am. But due to the over excited with foods and ice cream, I can't really do the aerobics well. Feel that my tummy is super heavy.

Later after the aerobics, we eat again... (I think today's aerobic is gaining weight, not reducing weight)...

We went home around 12pm... I bring home 6 packet of drinks, 4 apples, 1 luggage tag & 1 abalone canned food. This morning, I weight myself. I also bring home 1/2 KG of weight :(