Wednesday, October 31, 2012

Quick Stress Relief Techniques

Every body is a victim of stress; at the same time every body has to tackle his or her stress issues, in order to reduce the effect of stress on the mind and body.  So, how to get relief from stress? It is an art to be mastered.  One of the first and foremost steps while seeking relief from stress is to identify the cause.  One of the first physical manifestations of stress is irregular breath.  This would generally be accompanied with tightening of muscles and at the end of it all you feel drained off all your energy.  This is when you need to push the panic button.  Identify the cause for your stress and also study how your body reacts to it.  This will help you better to solve the problem.

There are a number of ways to stress relief.   The simplest and most effective one is Yoga and meditation.  It does not need to necessarily include difficult postures or any religious activities.  It just requires you to listen to your body and focus your thoughts in one direction.  Throw away unwanted thoughts that disturb you.  It just requires a few minutes of your time to rejuvenate your mind.  Another way of relaxing your mind and body is to follow your senses.  Use your sense organs of sight, sound, taste, smell and touch to help you overcome stress.  It really works wonders.  How does this help?  When you are stressed you can choose one of your senses to give you the much-needed distraction from the troubling thoughts.  You could just look at the flowers on the table, or just gaze at a picture on the wall.  If you feel sound can help you, choose from listening to music of your choice or just focus on the different sounds around you.  The same effect is with smell as well.  Light a scented candle or just smell the outside air to change your mood.  Holding an object close to your heart or even eating something that’s a favorite will help.  These are simple ways of focusing away from the disturbing thoughts and focusing on positive things that bring joy to your mind.  Playing a sport, or just strolling in the park will help.

Take out precious few minutes out of your time for your own self.  Switch off your phone and shut down your computer during these few minutes, to give your mind and body the much-needed rest.  The outcome of these simple techniques is for all to see.  It really works wonders.

Wednesday, October 24, 2012

It's Showtime Fliptop Battle Scandal

Rob pasted a YouTube link on Facebook chat a few minutes before my logout time so i have to post this using my phablet. *inserts show off here*.


This was shown yesterday on ABS CBN's noontime show, It's Showtime. As the hosts look for a member of the audience to participate in the fliptop battles, one of the participants slipped a word. Knowing how Filipino culture and entertainment work, this incident will be under investigation and may be considered for suspension.

What's your take on this?

Alvin and Vivian: Sumptuous Erotica

When two people willingly agreed to have their intimate pleasures recorded in digital format, there's always risk that it will be posted online. This is not the first time that it happened and scandalised the whole country, regardless if you are a public figure or just plain individuals of separate countries - Singapore and Malaysia. I am pertaining to Alvin and Vivian, respectively.

These adults have already consented themselves to the fact that they enjoy pleasure and proud to show off with what they have. Only when this is published, then, conservatives and un-romanticists will react to such news. For people who do derision of such natural act of man, including animals, this is immoral. Who else is to blame - the society? For it dictates what the norm would do. On the contrary, they are extremists.

Nevertheless, these images and videos should have been kept privately, in my honest opinion. For whatever reason these were posted online, they have their own understanding. It us just accepting the consequences when you break from the social control.

Tuesday, October 23, 2012

X-Mini From Fitness First

A few days ago, I received an email from Jennifer Bay, the Marketing Executive of Fitness First Malaysia, announcing that I was picked as one of the winners when I participated in the last online survey. As a marketing undergraduate, I have always believed that performing random surveys has been one of the most effective ways of gathering feedback from a sample population. Besides, I have been doing Statistics on my work and this what I usually do- random sampling :P.

She chose the correct color! Red is so nice :D and it has a Fitness First label on it. From what I can remember, this is one of their freebies when you encourage someone to join Fitness First as your referral. I am thinking of purchasing another one so it can create a more surround effect despite of its petite size.

This is not actually to boast that I won but to encourage you people to participate on online activities because you'd never know what luck can actually bring. Also, this was taken using the HDR feature of my new Samsung Galaxy Note 2. Yes, now, I am boasting.

This is not the first time that I have received a good customer service from Fitness First. Thank you for keeping the world a fitter and healthier place!

Benefit Roofing

Benefit Roofing is a Naperville roofer who cares about the longevity and durability of the roofs they install. Whenever a roof leaks a home owner knows they are in for a hefty bill replacing a roof and that is why Benefit Roofing is a roofing company that will back up their roofs with a solid twenty year warranty.

These roofs require little maintenance in that time and all you have to do is keep the gutters clean and free of leaves for the roof to operate at optimal capacity. There is no doubt that BenefitRoofing is a fine Naperville roofing company.

Saturday, October 20, 2012

Building a Health and Fitness Strategy for Longevity - The CreativeFreelancer's Way

It may appear to many that the life of a freelance photographer, writer or musician is a laid-back ride of getting up at noon, taking it easy all afternoon and maybe going out to do a shoot, research a project or play a gig in the evening. Wrong. At least, this is wrong if the freelancer in question hopes to consistently earn any money and not run into debt. If you're creative, you need ideas.

Work at home
If you're self-employed, you need to be reliable, because there's no sick-pay for freelancers. Chances are, if you are creative, you are self-employed (and vice versa). Freelancing and creativity go together, just as fitness and health do. So why do so many creative types neglect their health? It will more than likely catch-up with them sooner or later. If you want to avoid this however, here's a list of things you need to have in place and why:

Your ideal fitness regime

If you need to keep going long into the night, or you need to be able to work under difficult conditions, such as doing a photo shoot outdoors on a winter's day for hours on end, you have to keep fit. Or you'll get sick. It's your choice. You need a strong immune system. One of the key ways to improve your immune system is regular exercise. Fitting in going to a gym may not be possible for you, however, as there are time constraints involved in travel and gym fees, so look beyond the traditional options and pick something that suits you. For example, if you live near a local swimming pool, maybe they have a discounted rate for weekday mornings? Going two or three times a week could be all you need to keep fit. Alternatively, if you don't have a local pool or gym, maybe you live near a park or forest trail? Going for a brisk walk or better still, a run, might work for you, depending on the climate where you live. If you're better motivated by the kind of music you listen to, to keep you working out harder, you might just want to opt for doing your own workouts at home to a set exercise playlist that you can compile. Either way, this is a non-negotiable and vital element in your schedule. If you miss a session, don't just leave it. Re-schedule for another time. That's what being self-employed is for. No excuses.

Running shoes
If you are doing your own exercise at home on your own, be sure to start with warm-up exercises and stretches to avoid injuries. As you age, this becomes a vital part of your exercise routine. Choose some YouTube Yoga or Pilates videos to give you the best warm-up and flexibility exercises and then move on to your cardio, pacing yourself carefully so as not to do the most strenuous parts of your work out until you are fully warmed up and stretched out.

A varied and carefully timed diet

Everyone knows that you need to eat healthily to stay in shape, but eating healthily can mean also avoiding eating certain foods at different times of the day. If you don't start the day with a good breakfast, you won't be kick-starting your metabolism and you may find yourself feeling sluggish in the mornings.

Exercise at home
Eat a bowl of cereal or a slice of wholewheat bread to give you the energy to get through the morning. Studies show that those who are 'wholewheat intolerant' may be reacting to 'the pesticide residues left over from farming methods rather than the wheat itself', so opt for organic breads as an alternative. Oats are particularly good for coping with tiredness, as they are high in calcium, potassium and magnesium as well as vitamin E and B. You can add fruit as a snack to get you to lunchtime. If you suffer from mid-afternoon tiredness, you may find that it's due to what you eat for lunch. For some people, a heavy lunch is ideal because it provides them the energy they need to get them through a stressfully busy afternoon, but for others, this could lead to tiredness and even stomach aches that impede your work. (IBS sufferers in particular, need to avoid breads, pasta and potatoes before a stressful period of work.) Save your main meal until the evening and eat calorie-filled but light on the stomach food such as avocados and almonds in a salad (great sources of 'healthy fats') or salmon and spinach leaves (healthy sources of protein and iron), without the pasta or potatoes you might otherwise accompany it with for a main meal.

A health insurance policy to match your financial portfolio

Saving on Health Insurance
If you're freelance, you need to have back-up plans for when things get unpredictable. Your income may be erratic, so you'll need some kind of emergency fund for unforeseen expenses such as car breakdown and months where you have fewer clients, but you'll also need insurance plans. Looking into a good private health cover policy could be the best way of protecting you and other family members from debt. Healthcare is the hardest financial outgoing to predict. You cannot afford to be caught out without insurance, especially if you're on a low income. If you offer a service or deliver intellectual content as part of your business then you are the product and you need to be your highest priority. View yourself as a valuable asset and you'll not only boost your self-esteem but also your freelance, entrepreneurial clout.

Tom Daley on British Gas Sponsorship

Isn't this the best placement of advertisement ever?

[caption id="attachment_6587" align="aligncenter" width="500"]Tom Daley British Gas Tom Daley on British Gas[/caption]

They could have put the label somewhere on his Speedos but they had to place it somewhere creative and realistic, eh? Nevertheless. I think it is genius, provocative and real.

Friday, October 19, 2012

Sweet Dreams Never Come True

These past few days have been bitter sweet. If you have been with me to the gym and on my outs, you'd know why. I am just very inquisitive that when I start yearning for something that is/should not wanted, with the power of the attraction as per, The Secret, it'll be done - almost. I guess my law of attraction is not powerful enough to make things happen.

This is very petty and I should not be ranting about it. I was raised to be very independent so when I start getting attached to something and expectations were not met, I get moody. Like earlier, after my morning run at the gym, I went to a nearby mamak to eat a big plate stir fried vegetables and char kuey teow. I know, the latter is sinful especially when you're about to sleep.

Let me end this rant with a powerful song. I wanted to post the music video but it would be obvious. Well, you can just watch it on YouTube, anyway - just listen to it, you'll get the message.

White knuckles and sweaty palms from hanging on too tight
Clenched shut jaw, I've got another headache again tonight
Eyes on fire, eyes on fire, and they burn from all the tears
I've been crying, I've been crying, I've been dying over you
Tie a knot in the rope, tryin' to hold, tryin' to hold,
But there's nothing to grasp so I let go

I think I've finally had enough, I think I maybe think too much
I think this might be it for us (blow me one last kiss)
You think I'm just too serious, I think you're full of shit
My head is spinning so (blow me one last kiss)

Just when it can't get worse, I've had a shit day (NO!)
Have you had a shit day? (NO!), we've had a shit day (NO!)
I think that life's too short for this, I want back my ignorance and bliss
I think I've had enough of this, blow me one last kiss.

I won't miss all of the fighting that we always did,
Take it in, I mean what I say when I say there is nothing left
No more sick whiskey dick, no more battles for me
You'll be calling a trick, 'cause you'll no longer sleep
I'll dress nice, I'll look good, I'll go dancing alone
I will laugh, I'll get drunk, I'll take somebody home

I think I've finally had enough, I think I maybe think too much
I think this might be it for us (blow me one last kiss)
You think I'm just too serious, I think you're full of shit
My head is spinning so (blow me one last kiss)

Just when it can't get worse, I've had a shit day (No!)
Have you had a shit day? (No!), we've had a shit day (No!)
I think that life's too short for this, I want back my ignorance and bliss
I think I've had enough of this, blow me one last kiss.

Blow me one last kiss
Blow me one last kiss

I will do what I please, anything that I want
I will breathe, I will breathe, I won't worry at all
You will pay for your sins, you'll be sorry my dear
All the lies, all the why's, will all be crystal clear

I think I've finally had enough, I think I maybe think too much
I think this might be it for us (blow me one last kiss)
You think I'm just too serious, I think you're full of shit
My head is spinning so (blow me one last kiss)

Just when it can't get worse, I've had a shit day (No!)
Have you had a shit day? (No!), we've had a shit day (No!)
I think that life's too short for this, I want back my ignorance and bliss
I think I've had enough of this, blow me one last kiss.

Na na na na - da da da da
Na na na na - da da da da
Na na na na - da da da da

Blow me one last kiss.

Na na na na - da da da da
Na na na na - da da da da
Na na na na - da da da da
Blow me one last kiss.

Just when it can't get worse, I've had a shit day (No!)
Have you had a shit day? (No!), we've had a shit day (No!)
I think that life's too short for this, I want back my ignorance and bliss
I think I've had enough of this, blow me one last kiss.

Wednesday, October 17, 2012

Sure Shot Ways to Losing Weight While Breastfeeding

Your body gained its pregnancy weight for nine whole months and even if you are desperate to look a prim and proper mom, opting for a crash diet will be detrimental for you and your baby’s health. You cannot expect a miraculous drop in your weight and require giving it at least 10 months to 1 year’s time to return to the pre-pregnancy stage. Gradual weight loss with the help of breastfeeding accompanied by a balanced, nutritious diet and exercise can on the other hand be beneficial for you, while ensuring your baby is getting his right proportion of nutrients.

Tips to Losing Weight While Breastfeeding

  • Breastfeeding your baby whenever he or she demands is a great way to do away with the calories as demand-fed infants tend to be more frequent with their food timings, thus causing you to lose more too.

  • Eat frequent, small meals. If you are getting hunger pangs, never avoid them. If you witness hunger pangs too often, chances are you had carbohydrates which got burned down fast. Therefore, try supplementing some meals or snacks with protein to keep hunger at bay at least for some time.

  • Watch out how much saturated or Trans fat you are consuming. Avoid having those pastries and sugary cookies, although occasional treats are permissible. While resorting to low-fat milk instead of whole milk will perfectly suffice for your breast milk supply and weight loss regime, the amount of oil in cooking is also something to keep a tab on.

  • Exercises comprising strength training, cardio and stretching will help build up lean muscles which in turn will lead to faster weight loss.

  • Once your baby is about 2 months and if you wish to start weaning gradually, start curbing your total calorie intake a day by only 100 calories. It is however, more beneficial, both for you and baby if you can continue breastfeeding up to 6 months of your baby’s age. Whenever you plan to wean, cutting down on your calories slowly is important since your body no longer would need the additional calories to supply milk.

[caption id="attachment_6553" align="alignnone" width="560"]Time Magazine Breastfeeding Time Magazine Features Attachment Parenting[/caption]

What if there are no significant changes in weight

If however, you do not witness any significant drop in your weight after about 6 to 7 months post pregnancy in spite of breastfeeding and proper diet, it might be because of a medical complication. You can go on a stricter diet and a more intense exercise regime to check whether they work. Whether you lose weight or not, the fact remains your baby got his share of best nutrition that you could provide through your breast milk and thereby obtained a strong foundation.

Monday, October 15, 2012

The Pole Dancer

The last time I went back to Manila, I scheduled a studio shoot with Joey with Charry as our model. Since she has been doing a lot of pole dancing recently, why not make a shoot out of it, right?

It has been so busy these days. I will keep adding more pictures as I finish post processing them since these shots are more astounding in black and white. Thanks to someone who setup the 3-lighting system. hahaha :P

[caption id="attachment_6536" align="aligncenter" width="560"]Pole Dance Cross Ankle Release[/caption]

[caption id="attachment_6526" align="aligncenter" width="560"]Pole Dance Pose Butterfly[/caption]

[caption id="attachment_6538" align="aligncenter" width="560"]Pole Dance Front Split[/caption]

[caption id="attachment_6528" align="aligncenter" width="560"]Pole Dance Gemini[/caption]

[caption id="attachment_6530" align="aligncenter" width="560"]Pole Dance Side Cupid[/caption]

[caption id="attachment_6532" align="aligncenter" width="560"]Pole Dance Hip Hold[/caption]

Sunday, October 14, 2012

We Run KL 10k Marathon

And so it was a muddy ending at the Nike We Run KL 10k Marathon last night. Due to some road blocks, they had to change the finish line a few days ago before the race kit collection - it was actually fine. The running and finisher tees are superb, just the runners were not! Also, I am seeing some rants on Facebook whereby they had to wait for more than 3 hours just to collect their baggage. Endure that with an hour or maybe more of running drenched in your own sweat.

Here are some observations that the organizers could get from so they can improve next year:

  1. It started with an online registration. When you expect 15,000 participants, then boost up your websites because it is expected to be congested.

  2. The discount coupon is only valid within 3 days of redemption during the race pack collection. Consider extending this because not everyone can go to Nike during the collection.

  3. Including college and university students are good, it promotes wellness at a young age. But when people have no training whatsoever, they start to faint at 7KM. That's why they belong to another category. Putting them in a bulk in the Start line will make the roads very congested as you can actually see couples holding hands while walking.

  4. In fairness too my fellow Muslim runners, keeping the gun time swift at 5:30, not 5:40 will definitely mess up their prayer time.

  5. Race etiquette. This was imprinted on the race manual but I never heard of the DJs saying this. Slow pace runners, wait, walkers, should stay at the left. Some runners would just run wherever they wanted to and just stop. This is a serious risk because runners can just collide to each other. I was even shouting, 'passing through' and 'to your right',  but it seems that they do not have any clue what I was pertaining to >.<.

  6. Putting cardboards on a muddy field. Paper loves water right? Ending, making your shoes muddier.

  7. Wider lanes. I could not believe I was jogging along Sheraton Hotel because there were just two lanes for the running event. It was a loooong bottleneck. And again, another opportunity for the sweet couples to HHWW (holding hands while walking) *facepalm*.

  8. Medics and Nurses must have their radios. I saw a young college female student who passed out and waited for some concerned runner to pass the information to the next medic group to attend to her. Poor her.

  9. Finisher tee collection. Another capacity management failure here. You have the records of participants and their respective sizes. So why did you have to choose to decide to make the queue for Small and Medium sizes even with 2XXL and XL?

  10. The baggage. Good thing I ran light. I shall not make any comment because I didn't have to wait for more than 3 hours to collect mine.

  11. The bus service and traffic situati0ns. Hello, we are in KL and it was a Saturday night. Expect that the traffic conditions will be so bad. Interject the fact that the ambulances were parked near the field and the buses couldn't pass through. They had to reroute to bring us to KLCC. People who decided to walk from the finish line to Masjid Jamek/Wangsa Maju LRT stations must have arrived sooner than those who took the bus service.

So much rant here. Anyway, even the organizers say it was 10k, but due to swerving among the slow runners, my GPS say that I ran 13 KM at a whopping 4'44" pace.

[caption id="attachment_6505" align="aligncenter" width="560"]Nike Running #WeRun #KL See my Nike Running We Run KL Map here[/caption]


What!?!?! If this is correct, then, I must say that *inerts grammar correction here*:

Nevertheless, it was a good run, for me. I am hoping for a healthier run on the next few events.


[caption id="attachment_6508" align="aligncenter" width="300"]We Run KL #WeRun #KL We Run KL Running Tee[/caption]


[caption id="attachment_6507" align="aligncenter" width="300"]We Run KL #WeRun #KL We Run KL Finisher Tee[/caption]



And here is my result:

[caption id="attachment_6595" align="aligncenter" width="560"]We Run KL Nike We Run KL Result - Cuyugan[/caption]



Wednesday, October 10, 2012

Examining the Mental Health Benefits of Regular Exercise

Many of the health benefits of engaging in regular exercise, such as a decreased risk of heart disease, are well-known. However, over the last ten years or so, there have been several studies into the benefits that physical activity has on a person's mental health.

Physical exercise has a positive impact upon those who are suffering from mental health issues, such as depression and anxiety disorders, helping them to recover or improve the quality of their lives. Exercise acts as a stress relief technique, a distraction and as a means of improving cognitive function, which can result in a reduced risk of dementia in the elderly.

In addition, regular exercise can actually help to prevent people from falling prey to mental illnesses such as depression in the first place, something which is especially important when you consider that 1 in...

Key Benefits

The benefits of exercise on the mentally ill are numerous. According to findings by the National Institute of Health, exercise is often neglected as an intervention method when dealing with mental health problems, yet aerobic exercises, including running, swimming, cycling and even walking can significantly reduce depression and anxiety in a person.

Improvements in mood are the result of chemical changes within the body. Exercise increases blood circulation to the brain and exercise leads to the release of endorphins, which are the body's natural pain medication.

Many anti-depressant medications are intended to raise the serotonin levels in the brain. Exercise increases serotonin levels naturally.

It can also serve as a distraction from a person's problems, making them less overwhelming and giving a person time to process thoughts more easily.

Furthermore, the self-esteem generated by regular exercise and improved levels of fitness can go some way to alleviating the symptoms of anxiety, depression and mental illnesses related to body image, such as body dysmorphia.

Arizona State University researchers found that to reduce anxiety, aerobic exercises are best and the effects of exercise are most noticeable in those with high levels of anxiety to begin with. Meawhile, to reduce depression, results are best achieved with vigorous exercise over a period of several weeks.

Increased levels of physical activity also play a crucial role in a person's sleep patterns, leading to a more 'restful' sleep, something which is inextricably linked to positive mental health.

Participating in team sports has the additional benefit of improving social interaction and helping to overcome social anxiety issues.

[caption id="attachment_6499" align="aligncenter" width="560"]Running Running Test on a Treadmill[/caption]

Restoring Control

Depression and anxiety disorders are complicated and often those suffering feel that they lose control of their lives, or at least lose control of certain aspects of them.

According to Dr. Alan Cohen, a GP interested in mental health, one key benefit of regular exercise is restoring a person's sense that they are in control of their lives.

"Exercise gives them back control of their bodies," Cohen said. "This is often the first step feeling in control of other events."

Proven Success

The effectiveness of exercise as a means of reducing the symptoms of mental illness has been proven successful by research carried out by the UK mental health charity Mind.

In 2001 the charity carried out a survey which found that 83% of people with mental health problems turned to exercise as a treatment method.

Of those 83%, over half said that it had relieved anxiety and two thirds saw benefits in exercise reducing their levels of depression.

Additionally, sufferers of mental illnesses such as bipolar disorder (manic depression) and schizophrenia also reported benefits in the aftermath of increased exercise and 70% of people without mental health issues felt that their mental health would deteriorate if they stopped exercising on a regular basis.

[caption id="attachment_6500" align="aligncenter" width="560"]Crossover Gym Cable Crossover[/caption]

Overcoming Obstacles

Despite the benefits of regular exercise, many of those suffering from mental health problems find participating in regular exercise to be difficult. The biggest obstacles facing sufferers of mental health issues include a lack of confidence and a lack of motivation.

Those suffering from social anxiety disorders may find it beneficial to begin an exercise routine in their house before taking the bigger step of joining a gym or attending regular exercise classes. Additionally, even walking has demonstrable benefits on self-esteem and fitness and can be used as a gateway exercise, helping to gradually increase motivation.

It may also prove useful to take a friend or someone you can trust along to any exercise classes, in order to make the experience less daunting and to encourage repeated attendance.

How Much Exercise?

According to research, adults should aim to be active for at least 250 minutes (2 and a half hours) every week.

If you are currently unfit or have not exercised in a while, it is best to work up to this level gradually. Even a 15 minute walk will help towards increasing fitness levels and improving overall mood.

Tuesday, October 2, 2012

Marivelle Gonzales Sentenced to Death

Another Filipina is sentenced to death in Malaysia for drug trafficking. Marivelle Gonzales, a former teacher, was found guilty of drug trafficking 927 grams of heroin and 117 grams of monoacetylmorphines at the LCCT Airport in Sepang last March 28, two years ago.

Marivelle Gonzales
According to her, she was offered a US $1,000 in exchange for work permit here in Malaysia and another US $250 as spending money for bringing the bag which was found to contain the drugs.