Wednesday, August 31, 2011

Buka Puasa at Hotel Armada, PJ

The team had its bi-annual team outing through eating. Malaysians have this festive season after their fasting that they usually go to buffet restaurants to eat and celebrate.

We have decided to finish it off at Hotel Armada because it is one of the cheapest yet nearest places near the office.

The food choices are wide. From traditional Malay main courses, to Chinese noodles, Indian cuisine and some western mixture for desserts.

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This is better compared to the buffet I had before at Nelayan at the Titiwangsa Park. Not to mention that they have wide choices of food, but the ambience is classy because it is in a hotel. Friendly hotel staff will assist you, in case you wanted something out of the buffet menu.

The price is far cheap compared to the relative hotels around Petaling Jaya. The price is 60-75 RM ++ per person, depends on which day you want to dine in.

Monday, August 15, 2011

Cosmic Bowl, Mid Valley Megamall

The OSO team held its mini team building at the ultra-violated lit spacious bowling area of Cosmic Bowling at Mid Valley Megamall. This is situated at the top most level floor of the mall near the food court and the cinemas.

The finger food they sell will not entice your cravings so better full up before some bowl playing. Although this could be a good venue for hang out as they offer beer and booze. The prices could be found on their website.

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Thursday, August 11, 2011

Nelayan Titiwangsa

As per practice, most Malay Muslims feast after their fasting especially during weekends. This is their way of breaking their fast or so-called, berbuka puasa.

Farah, Syafiq and Rahmat invited us to Titiwangsa Park for me to experience how Malay practice their way of eating.

It is actually astonishing that people really wait until 7:30 PM. We arrived around 6:30-ish and we waited for the connoisseur or however they call it. Then we paid for the buffet and we were given stubs. The dinner costs RM 35 per person which is surprisingly cheap!

People started stacking their plates by the time we sat down our table, and then, they waited...

Until they played a chant or prayer in their vernacular or sounded like a foreign language to them giving them signal that they can break their fast.

Here are some pictures I took using my prime. I apologize for not taking wide shots because I forgot to bring my other lens.

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Thursday, August 4, 2011

The Only 4 Supplements You Ever Need To Gain Strength and Build Muscle

If you're really serious into getting bigger and gaining muscle and strength, chances are that you may need to spend a fee on supplements to compliment your workout and helping you achieve desired results. You will resort to spending hundreds of your greens on various types of shakes, powders, pills and power bars. But do you really need them?

[caption id="attachment_4038" align="aligncenter" width="424"]Vitamins Supplement Vitamins Supplement[/caption]

Here are the only 4 supplements which you only REALLY need for your training, and why; 1. Multivitamins. Multivitamins are preparations intended to supplement the human diet with various vitamins, minerals and other nutritional elements in one dosage. They provide the body and mind with an all-round nutritional support, and is suitable to be taken everyday. Benefits of multivitamins include:

  • Promotes better sleep - Zinc helps promote restful sleep.

  • Fortified immune system - Vitamin C strengthens the immune system, thus preventing illnesses.

  • Quicker recovery - Calcium and Iron accelerates the recovery process from strength training.

  • Metabolism of energy - Riboflavin (Vitamin B2) plays an integral role in energy, fat, carbohydrates and protein metabolism.

However, please be advised to take multivitamins in moderation, or up to an optimum level. High doses of multivitamins will cause complications to the body. 2. Fish oil. Fish oil is obtained from the tissues of oily fish. It contains Omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) that has a lot of benefits towards your body. Benefits of Omega-3 consumption include:

  • Eases Depression - Omega-3 allows serotonin (an antidepressant chemical/a feel good hormone produced by the body) to be more easily transported between cells, thus lowering the occurrences of depression.

  • Lowers Cholesterol - Omega-3 fatty acids have been clinically proven to help lower harmful cholesterol levels in the body, thus preventing heart diseases and cancer.

  • Reduces Inflammation in Body - As fish oil helps reduce inflammation in the body, one can expect lesser occurrences of acne, lupus, tendinitis, etc..

  • Promotes Weight Loss - Fish oil promotes fat burning, better than diet and exercise alone. Fish oil promotes metabolism of fat cells, thus reducing overall accumulation of fat in the body.

  • Reduces Weight Training Soreness - Due to its ability to reduce inflammation, fish oil has been proven to also dramatically reduce soreness from strength training, allowing a more enjoyable exercise, with shorter recovery periods.

  • Increases Testosterone Levels.

It is recommended that you take 1 tsp. of fish oil a day. 3. Whey. Whey protein is a mixture of globular proteins, a by-product of cheese production. Whey is a very common supplement taken by bodybuilders to help them build muscle. It is:

  • Easy - Most whey proteins are instant. Just mix it with milk or water in a shaker, and drink. Perfect on-the-go power drink!

  • Effective - 1 scoop of whey contains about 25g of protein. You only need 1-2 scoops of whey a day to help you build that muscle you desire.

  •  Affordable - Whey is one of the cheapest proteins you can get! It costs approximately $75 (RM220) for a 10lbs. tub of whey that will last you for 4-5 months, if you take a scoop daily. Doesn't get any cheaper than this.

4. Creatine. A nitrogenous organic acid that helps supply energy to all cells of the body, primarily muscle. Creatine effectively improves physiological response to resistance exercise and increasing maximum force production of muscles in the body. It promotes a better recovery between sets and workouts as well as increasing strength and performance. It is advised that you buy creatine in powder form, because liquid-based creatine is unstable after a long period of time. Still want to take more supplements? Feel free. They are, after all, supplements to supplement your training. The key is to train hard, eat right and have the positive attitude!

Wednesday, August 3, 2011

Les Mills Tracklists - 3rd Quarter 2011

Here are the tracklists of your favorite Les Mills programs. This is for the 3rd quarter release, 2011.


BODYCOMBAT 49 tracklist

Down - Studio 88
New Divide (M & Ace Remix) - Rivendell
Kick In The Teeth - Badlands Inc
Barbra Streisand - Northern Accelerators
Lord Of The Rings - Nick Skitz vs Blissphoria
Hava Nagila - Alex M vs Marc van Damme
Don’t Need - Hixxy & Technikore feat. Intraspekt
Unfaithful (Nivara Remix) - Comeea
Na Na Na (Na Na Na Na Na Na Na Na Na) – Swade
Turn To Me (Supreme & MOB 2010 Remix) - Trinity
Dance With Me - 3OH!3
Somewhere In The World - Altiyan Childs


[caption id="attachment_4939" align="aligncenter" width="211" caption="Body Combat 49"]Body Combat 49[/caption]


BODYATTACK 74 tracklist

Warmup: Seek Bromance – MasterControl feat. Kiki
Mixed Impact: Life Of A Superstar – Starburst feat. TT
Aerobic: Whip My Hair – Mandy Brewer
Plyometric: Fight For Your Right – Crass Crew
Upper Body Conditioning: Born This Way – Southern Light
Running: Never Leave You – Steve Rage feat. Julija
Agility: Bbbbbbbounce – Breat Soldiers
Interval: Heaven Is A Place On Earth (Mabra Edit) – Mabra
Power: Grenade – Rico Davoli
Lower Body Conditioning: Higher – Logan S. feat. Juno
Core Conditioning: On The Floor – Red Beans & Rice
Cooldown: Let’s Go – Blue Tide
Alternative 5 – Upper Body Conditioning: No Way But The Hard Way – ABCD


[caption id="attachment_4948" align="aligncenter" width="211" caption="Body Attack 74"]Body Attack 74[/caption]


BODYBALANCE 54 tracklist

Tai Chi Warmup: Haunted – Poe
Sun Salutations: Frozen – Brian Swadel
Standing Strength: Just The Way You Are – Bruno Mars
Balance: Blind Faith – Life Orchestra
Hip Openers: Every Time It Rains – Charlotte Martin
Core – Abdominals: Rolling In The Deep – Colorbox
Core – Back: Choose You – Stan Walker
Twists: Hold My Hand – Emerald Green
Forward Bends – Hamstrings: The First Time Ever I Saw Your Face – Leona Lewis
Relaxation: Peace – Stanton Lanier
Meditation: Life and Death – Deeper Connexions


[caption id="attachment_4940" align="aligncenter" width="211" caption="Body Balance 54"]Body Balance 54[/caption]


BODYJAM 58 tracklist

Warmup: Freak (Klaas Mix) – Klaas & Bodybangers
Isolations: Do! Do! Do! – Carte Blanche feat. Kid Sister
Breakin’: It’s Tricky (Jason’s Hocus Pocus Club Mix) – Run-DMC vs Jason Nevins
Shufflin’: Party Rock Anthem – Party Playaz
Future Funk: Beautiful People – Chris Brown feat. Benny Benassi
Future Funk: Do! Do! Do! (Laidback Luke Remix) – Carte Blanche feat. Kid Sister
Recovery: Anything – Musiq Soulchild feat. Swizz Beatz
Turbulence In Paris: Till The World Ends (Instrumental Version) – Britney Spears
Turbulence In Paris: Till The World Ends – Britney Spears
Turbulence In Paris: Turbulence – Arnoud Savant
Turbulence In Paris: Paris (Aeroplane Remix) – Friendly Fires
Turbulence In Paris: Only You (Ken Loi Remix) – Kaskade & Tiesto feat. Haley
Groove Down: She Ain’t You – Chris Brown

Body Jam 58
Body Jam 58


RPM 52 tracklist

Pack Ride: Beautiful People (Club Version) – Chris Brown feat. Benny Benassi
Pace: Take Over Control – Martina Lorene
Hills: Born This Way (Kris McTwain Remix) – Other Ego
Mixed Terrain: All In – Badlands Inc
Intervals: Witchcraft – Blau
Speed Work: Disarm Yourself (Club Mix) – Dash Berlin feat. Emma Hewitt
Mountain Climb: Discover (Club Mix) – Paffendorf
Ride Home: Science & Faith – The Script
Stretch: The Lazy Song – Bruno Mars
Alternative 3 – Hills: Rhythm Of The Night (Alex K Remix) – Frisco vs Corona
Alternative 9 – Stretch: Choose You – Stan Walker


[caption id="attachment_4941" align="aligncenter" width="211" caption="RPM 52"]RPM 52[/caption]


BODYPUMP 79 tracklist

Warmup: Higher – Logan S. feat. Mandy Brewer
Squats: Closer To The Edge – Mekon Garden
Chest: Party All Night (Sleep All Day) – Sean Kingston
Back: Written In The Stars (Sunny Dee Remix) – Jason Born
Triceps: Born This Way – Southern Light
Biceps: Livin’ On A Prayer – Altiyan Childs
Lunges: Grenade (Damn-R Mix) – Jason Born
Shoulders: J’Adore Hardcore (Extended Mix) – Scooter
Abdominals: We’ll Be Alright – Travie McCoy
Cooldown: The Crow & The Butterfly – Shinedown
Alternative 5 – Triceps: If We Ever Meet Again (Hans-O-Matik Bigroom Radio Cut) – Pandora BX

Body Pump 79Body Pump 79



BODYVIVE 20 tracklist

Warmup: Where The Streets Have No Name – Masia
Cardio 1: Let’s Dance – DJ Reflex
Cardio 2: Dancing In The Street – Mondo Libre
Cardio 3: Since U Been Gone – Kelly Clarkson
Peak Cardio: Some Like It Hot – Bodytronixx
Active Recovery: One Of These Nights – Classixx
Dynamic Strength: Whole Lotta Love – Jordan Myles
Integrated Strength: Leader Of The Pack – l’Homage feat. Mid
Hips: That’s Not My Name – The Ting Tings
Core 1: Get Back – Lee Jones
Core 2: Don’t Stop Believin’ – Journey
Stretch: Chuck E’s In Love – Rickie Lee Jones


[caption id="attachment_4942" align="aligncenter" width="211" caption="Body Vive 20"]Body Vive 20[/caption]


BODYSTEP 85 tracklist

Warmup: Here I Go – Maximum
Step Warmup: Yeah 3x – Chris Brown
Step Orientation: The Call – Graffiti Girls
Step Athletic: Sure Fire Winners – Solar Collective
Mixed Strength: Who’s That Chick – Ultimate
Power Peak: Jump! – Mickey Index
Step Recovery: Muscles – Annie Lee
Party Step: Show Me How You Burlesque – Carla Cross
Speed Step: Objection – Mirage
Peak: Real Things – DJ Riddle
Recovery/Leg Strength: Uprising – TransNoise
Cooldown/Stretch: Rocketeer – Original Fire
Alternative 8 – Athletic Circuit: Revolution – Colorbox
Alternative 9 – Athletic Circuit: Last Train To Trancentral – Bodytronixx


[caption id="attachment_4945" align="aligncenter" width="212" caption="Body Step 85"]Body Step 85[/caption]


SH’BAM 5 tracklist

Party All Night (Sleep All Day) – Sean Kingston
Oye (Spanish/ Pablo Flores Remix) – Gloria Estefan
Show Me How You Burlesque – Mariana Riley
Rhythm Is A Dancer – Stardancer II
Blow – Ke$ha
Born This Way – Southern Light
Maniac – Hiroshi Free
On The Floor – Red Beans & Rice
What The Hell – Avril Lavigne
Turn It Up – Ciara feat. Usher
Firework – Amanda Myers
Something’s Got A Hold On Me – Global Nation




CX30 4 / CXWORX 4 tracklist

Warmup: Power – de la Roche
Core Strength 1: Grenade (Cityflash Remix) – Jason Born
Standing Strength 1: Somebody Told Me – White Clouds
Standing Strength 2: Who’s That Chick – East Coast Masif feat. Lisa Perry
Core Strength 2: Rolling In The Deep – Colorbox
Core Strength 3: Sweet Dreams – BeyoncĂ©
Bonus 1 – Warmup: Somebody To Love – Usher
Bonus 2 – Core Strength 1: Smells Like Teen Spirit – Club4Life
Bonus 5 – Core Strength 2: Speechless (Extended Mix) – Pearl




Tuesday, August 2, 2011

Avocado and Its Health Benefits

Who told you that avocado is sinful and full of cholesterol? First, we have to classify that there are two kinds of cholesterol, the LDL (Low-density lipoprotein) or commonly known as the bad cholesterol and HDL (High-density lipoprotein) which combats the former.


Avocado contains oleic acid that helps to lower down your bad cholesterol count. Traces of potassium, the mineral that helps regulate blood pressure and Vitamin B, E and K could be found in this fruit. Problems that are related to high blood pressure, heart diseases and stroke can be minimized by consuming avocado at least 3 servings per week. And for those who are into building more muscle mass, avocado, this brings monosaturated fat.

Also, avocado is good for preventing and treating breast cancer as well as prostate cancer. High avocado intake was shown in one study to lower blood cholesterol levels.

Besides, fat is an essential component to keep yourself running. You just need to identify which food to eat and choose the healthy way. Likewise, too much of this is also bad. Proper moderation is the key.