This was my workout routine last Monday. It’s a full body workout which will strengthen your core area too.I only use fitball and dumbell. This workout is suitable for all level.

Beginner level- You can do this workout 2 set x 10 reps.

Intermediate- 3 sets x 12 reps

Advance- 3 sets x 15 reps

Or you can do it as a time challenge too.

I did time challenge on Monday. 10 sec rest and 30 sec work and each workout i did 3 sets.

So here’s what i did.

1- Anterior Leg reach.

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I did mine with single arm up in the air and then reach down to the floor. You can do either way.

2- Alternate Single arm chest press on stability ball

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I use 2 Dumbbell for this workout instead of 1 and alternate hand all the time.

3- Single Dumbbell arm row on stability ball

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NOTE: Back straight, do not arch. Brace your core. Ensure your elbow is not pointing away from your body but align with your shoulder. Pull your Db up and stop right next to your ribcage and slowly lower it down again.

4- Single leg squat ( without weight)

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This is the easier version.

The advance version is as below.

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5- Alternate shoulder press

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6-  single side lunges  ( i did this with weight 3kg on each hand)

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7-Hammer curl

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8- Dumbbell single overhead press

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You can do this while standing up or sitting down.

9- Abs roll out

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Try to go as low as you can without compromising your technique. .

Note:

For workout number 1, 3.4,6 and 8. Always start with your non dominant side, once done switch to the other side .

Ok, so that was my workout on Monday. I did it in a circuit routine. 10 sec rest 30 sec work and each workout i did it 3 times. Now i’m off to check out this anti wrinkle creams that work.

Chiao bellas .

This is a variety of lower abs workout ranging from beginner to advance level. Please go with  your own level accordingly and do the reps according to what you can do without compromising your technique.

Some video comes with technique cues and some with reps.. whatever the reps that you decide to do, remember to always listen to your body even if it means that you can only do 5 reps … be happy with it. Your strength will definitely grow as you go with your workout..be patience with yourself

1- Lying crisscross or also known as SCISSOR

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2- Leg lift

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You can follow the speed of the workout recommended on this video to challenge your lower abs but remember DO NOT ARCH YOUR LOWER BACK! And if you are doing just that, lower your leg just to the point before your back start arching.

3- Hip Raises

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NOTE: Do not swing your legs up and down, control the movement when your hips coming back down to the floor.

4- Jack Knife

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5- modified v-sit

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NOTE: Your eye gaze should always be in between your knee, neck on neutral position do not lift your chin up.

6- 4 times abs

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7- gymball roll out

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8- hanging knee raise or leg raise

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To some who thinks this workout post boring, perhaps you might wanna check out cypress trees instead? Mana tau you like to berkebun kan?

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Sebelum engkau ke mari
Tiada resah
Tiada khuatir

Menjelang kemesraanku
Yang dirindu
Hanya syahdu

Mengapa itu mahu jadi teman
Mahu jadi kekasih selamanya

Aku bukan lagi mainan dulu
Telah ku campakkan kau kemana

Kelautan hitam yang ku tahu
Pasti kita tak jumpa

Semalam itu semalam
Hari ini aku hidup
Dalam dunia yang aman

Kenangan kita lucutan
Kita bakar sama-sama
Pengalaman hidup siksa

Need help with business continuity services ? Check it out the page…hopefully there is something there to help you out good luck!

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By June 8th 09, i am officially employed by a company. In this company, im no longer need to find clients to do sales, to organize event, meeting horny cheeky salesman or even the need to remember group exercise new choreography, what i need to do is learn about bones, muscle, diets and a bit of psychology ( Human behavior) in order for me to understand who am i dealing with in the work place and coach bunch of staff to improved the department services and knowledge.

The job requires me to travel..mostly around Peninsular Malaysia and maybe a lil bit to Jakarta ( regional manager based there). I was already informed that i will be in Jakarta for bit to do my training..for how long? Im not sure…maybe weeks maybe a month..as i need to do crash course on all those things that i’ve just mentioned ( bones, muscle,diets) and i need to learn and pick it up FAST! As i only have 1 half months  before i took over 100% from the person who is leaving the position. Of cos, im nervous, worried and excited at the same time, this is something im familiar with but at the same time totally new with it too!

I hope to learn and gain more experience with this company and i do foresee that i can gain a lot from here and this will do me good personally and professionally.

So, im finally heading back “home” to where i belong..i once said that i do not want to come back to this industry but i realize that  was because i was “burned” by Yfitness. i kinda lost my track, my motivation and my passion for the industry that all i could think of was getting out of it but while i was out there doing something else… i realized i miss those crazy days of mine in the gym..the adrenalin and the energy of the club..that’s when i know..i need to get back to my world…the gym.

And now, im back .

Im not sure what kind of challenges will i face while im on the job but i do know one thing for sure..handling instructors is never easy..specially when your team mates are mostly the opposite gender and being a woman as a leader to these pack…i know it’s gonna be tough. But i am prepared and ready to face the challenges. So here i am officially signing off to the sales world and back to Gym world as Personal Trainer Development Coach… YES!

On totally unrelated story, i just wanna wish my lil niece Brooklyn..happy 10th month birthday gurl…nanti kalau Auntie ada duit sia beli kau Bob stroller yang canggih manggih ar… tu kalau sia kiva usin la..LOL!

Lyrics says it all..how i feel at the moment..just that..i feel like giving up more than trying.

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I can almost see it
That dream Im dreaming but
Theres a voice inside my head sayin,
Youll never reach it,
Every step Im taking,
Every move I make feels
Lost with no direction
My faith is shaking but I
Got to keep trying
Got to keep my head held high

Theres always going to be another mountain
Im always going to want to make it move
Always going to be an uphill battle,
Sometimes I’m going to have to lose,
Aint about how fast I get there,
Aint about whats waiting on the other side
Its the climb

The struggles Im facing,
The chances Im taking
Sometimes they might knock me down but
No Im not breaking
I may not know it
But these are the moments that
Im going to remember most yeah
Just got to keep going
And I,
I got to be strong
Just keep pushing on,
cause

Theres always going to be another mountain
Im always going to want to make it move
Always going to be an uphill battle,
Sometimes I’m going to have to lose,
Aint about how fast I get there,
Aint about whats waiting on the other side
Its the climb

Theres always going to be another mountain
Im always going to want to make it move
Always going to be an uphill battle,
Somebody’s you’re going to have to lose,
Aint about how fast I get there,
Aint about whats waiting on the other side
Its the climb

Keep on moving
Keep climbing
Keep the faith baby
Its all about
Its all about
The climb
Keep the faith
Keep your faith

If i don’t see you all this week… have a great week ahead guys!

I wanted to blog about something else..but as soon as i saw this clip..i was overly excited and i want to share this with you…i love the song!

Click the clip… and tell me what you think of it??

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I was soooooooooo SURPRISE!!! She gave me the chills and tears in my eyes last night while watching her… she is simply amazing to me!!!

I really didn’t expected that from her..just look at Simon’s face..he look like he just  feel in love at one part of this clip..

Simply amazing!

Latest update 1:51pm:

Since all her vid embed has been disable, here is the latest link to her vid.  Enjoy

Susan Boyle

Ba, enjoy the clip ..and happy weekend to you all! Im working on weekend though, hmmm SUX!!

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If it was me..seriously..i would just leave her there all on her own…memalukan saja…and only comes back to her when she have her brain back ..i dont have the patience to deal with this kind of people..seriously..this is so memalukan ok… everyone is looking at her drama!

She missed her flight to i have no idea where..but instead of dealing it like a matured lady should (which she is) she act like a 2 years old kid whose lollipop has been taken away from her!!! Screaming hysterically,Rolling on floor,banging table  and cry like a baby!! Eeeeeeeeeee..apa la….

GILA!!!

Thank God..non of my family members is like this…phew!

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Looking for  aluminum fence installation, click the link.

HAHAHAHHAHAHAHAH…HAHAHAHAHAHAHAH….HAHAHAHAHAH…HAHAHAHAHAHAH…HAHAHAHAHAH

I was blog hopping today and while i was lepaking at Kadusmama blog.. i saw this so called music title called Kaalai(Kutti Pisase). It got me curious, apa ni kumpulan ni(who is this group) i’ve never heard of them or even hear them sing here in malaysia. I seriously thought this is a new malaysian group. So i youtube it ( yes, recently youtube has been my song dictionary) and OMGOOOOODDDDNNNEEESSSS…i laugh my head out as soon as i saw the video… can’t help myself but to blog about this..kadusmama..sia salute kau la..lagu macam ni pun kau bulih tau. Resourceful betul kau ni…:D

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That’s not it, early in the morning today i received gtalk alert from Cindy asking me

C: Moi, you know bulan cinta song ka? Kau ada?

M: Huh? Apa tu? I don’t have

C: Inda pa la..lagu ba tu..ingat kau ada sia mau download.

Being curious,  me youtube it again…and

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ASTAGA..lagu dangdut ba si cindy tanya sia…hahahahahhaha…hahahahahha…hahahah and i told her

M: Moi since Rihanna concert postponed,ni la lagu valentine sia akan nyanyi to Daniel tonight…LOL!!!

Kadusmama and Cindy…thank you for making me laugh today and discover new song and cin…lagu tu memang cute so here’s to you ..

“hu..hu..hu…hu..hu…hu…di atas bangku dari bambu..di bawah terangnya rembulan”

HAPPY VALENTINE’S day everyone!!!!

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So what say you?? Malaysia should come out with one too??  I say we should..lighten up a bit..maybe this will help us relax sikit kan? After all, laughter is the best medicine riteeeeeeee??

OMG…i nearly died laughing while watching this video! This is even more crazier than i ken lee video… i wonder what Mariah Carey would think if she ever come across this clip…LOL! Leonard thanks for posting this video up at Facebook..it made my day yesterday.

Listen to him sing and see his hand and body movement guys…hahahahaha i cannot tahan la…this video beat I KEN LEE video 100% , LOL! And that bulu ketiak,OMG BIDA ohhhhhhhhh…

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“Touch my body,don’t you love my cock?” ROFL…hahahahahahahahahahahahaha!

Have a great day ahead guys, hope you enjoyed that clip

P/s: I got a job interview this coming Friday..wish me all the best peep..pray for me ok?

P/ss: Nick, any tips for me? Since this is an advertising and event company

p/sss: Hey, check this out Flowering trees site… cantik la the bunga there…if only i have big space and hugeeee garden here..i am definitely one of their customer sudah..cantik oh

19th July 2008 is her anniversary. If she was still alive today, she will be 6 years old now. Brianna was her name.

She was only 6 months old, but she was abused constantly since the day she was born. She was bitten,her fingers and toes were lacerated,she suffered brain hemorrhage,massive bruises and was raped.

On the last day of her life, her parents Stephanie Lopez and Steven Lopez and Uncle Andy Walter tortured her to death. Steven and Andy decided to threw her up to the ceiling and let her slam on the floor and then took turn to to rape her over and over again. While mom Stephanie Lopez decided to bite her from head to toe.

What make thing even more crazier to me was her grandma and uncle who knew all along about this abusive treatment but didnt even moved an inch to help her.

Her parents was only sentence to 18 years jail and the grandma and uncle only get 30 days in jail. Although New Mexico did change the rules after this tragic case took place.

The family didn’t want to claim baby Brianna’s body, instead this was all done by the community, who paid for her casket and burial services. Later baby Brianna family caged her burial ground to prevent the community visiting her grave.

The video hurt me so much that i decided to write this down in my blog. I can’t imagine what baby Brianna went through when she was alive. She  was only a baby, a helpless baby who can only cry but could not defended herself from the Satan parents.

I hope the parents and uncle will rot in jail. No child deserved to be treated like this no matter how stressful it can be.

Stop child abuse.. and if you are not ready to be a parents, you can always opt to let your child be adopted. It’s cruel to say like that..but i rather say it, then letting the child be abused, raped and killed at the end of the day.

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R.I.P Baby Brianna.

Enjoy this clip. An amazing choir.. love her voice so much!! The energy from the choir group is amazing..wish we have this kind of choir in Malaysia and mannnnn.. listening to them sing makes me want to go to church now..

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I have made a reservation for two tomorrow at Bubba Gump,The Curve. Gonna celebrate Daniel’s birthday 1 week earlier cos next weekend will be family day. My family will be down here and they will be meeting up with Daniel’s family for the first time…jeng,jeng,jeng!!!

Oh December is a JOYFUL JOYFUL month for us… oh yea!

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oh, i loveeeeee her voice!! Amazing!!

Have a great weekend peeps. Love you all and God Bless!

P/s: Sorry guys, i can only insert links for now, up until Daniel fix this whole mess for me. Yea, i actually messed up my blog setting..hence some pics went kapoof! I hope you will enjoy the clip as much as i did today.

5:22pm- Miracle happen!! My blog ok sudah..hahahahah..actually i didnt activate my plugin after upgrading WP and also i didnt know that i need to clear the stupid cache..what ever that is la… Thank God i have Daniel..if not…hmm i’m sure i could eat someone alive today..hahahah.

Dear All,

I have decided to go and hide myself in my cave for while. Won’t be updating my blog.  You guys take good care of yourself and have a great week and weekend ahead ok?

Will leave you guys with this favourite song of mine..I wanna know by Joe.

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See you guys when im back. Thank you for visiting my page.

Looking for best diet pill ? Clik the link.

Yeah, i am already in x’mas mood and i’m happy to spread this mood to all of you guys too..i know i know holiday is still a months plus away..but heck i can’t wait!! So you all have to suffer with me too..LOL!

40 more days to X’mas!! Wohooooooo, means loads of  presents…wohoooooo…and that’s mean i’m gonna go bankrupt tooooooo..wohoooooo!!! argggggggg!

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Now tell me doesn’t he look like her? Except the jaw line and the arms..but the rest..OMG, totally alike!!

Until now, i still can’t believe that this is actually a guy who is impersonating Britney! He can walk, dance, flip his hair, smile justttttttt like BRITNEY!! Gila eh!

I was so amazed by Derrick..i actually checked out all his videos in youtube.. and still, i still can’t believe he is actually DERRICK in real life!

Psst, ladies..go check out his videos.. he have the nicest, roundest, cutest BUM i ever seen in MAN! ;p Not to forget…Freaking to die for ABS and apparently he is not GAY! Waaaaaa…

Weekend is gooooodddd. I don’t have to be up so early to get ready to work. I can sleep till 9am, i don’t have to go nuts in the morning looking and thinking what shall i wear today( i have very LIMITED office attire but TONNES of gym attire ) to office and most of all, i don’t have to face the stupidos traffic in the morning! I hate the traffic here in KL, i need at least an hour to reach office from home everyday..how stressful is that?Geezz.. a journey that normally takes you only 20 min now takes up to 60 min! TSk Tsk Tsk..KL!

Anyway, i’ll leave you guys with this song. New song from Pink called SO WHAT!

Another good song from her

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Na Na Na Na Na Na Na
Na Na Na Na Na Na
Na Na Na Na Na Na Na
Na Na Na Na Na Na

I guess i just lost my husband
I don’t know where he went
So i’m gonna drink my money
I’m not gonna pay his rent (Nope)
I got a brand new attitude
And i’m gonna wear it tonight
I wanna get in trouble
I wanna start a fight

Na Na Na Na Na Na Na
I wanna start a fight
Na Na Na Na Na Na Na
I wanna start a fight

So so what?
I’m still a rock star
I got my rock moves
And i don’t need you
And guess what
I’m having more fun
And now that we’re done
I’m gonna show you tonight
I’m alright, I’m just fine
And you’re a tool
So so what?
I am a rockstar
I got my rock moves
And i don’t want you tonight

Uh, check my flow, uh

The waiter just checked my table
And gave to Jessica Simp- Shit!
I guess i’ll go sit with drum boy
At least he’ll know how to hit
What if this song’s on the radio
Then somebody’s gonna die
I’m gonna get in trouble
My ex will start a fight

Na Na Na Na Na Na Na
He’s gonna start a fight
Na Na Na Na Na Na Na
We’re all gonna get in a fight!

So so what?
I’m still a rock star
I got my rock moves
And i don’t need you
And guess what
I’m having more fun
And now that we’re done
I’m gonna show you tonight
I’m alright, I’m just fine
And you’re a tool
So so what?
I am a rock star
I got my rock moves
And i don’t want you tonight

You weren’t there
You never were
You want it all
But thats not fair
I gave you life
I gave my all
You weren’t there
You let me fall

So so what?
I’m still a rock star
I got my rock moves
And i don’t need you
And guess what
I’m having more fun
And now that we’re done (we’re done)
I’m gonna show you tonight
I’m alright(I’m alright),I’m just fine (I’m just fine)
And you’re a tool
So so what?
I am a rock star
I got my rock moves
And i don’t want you tonight

No No, No No
I Don’t want you tonight
You weren’t fair
I’m gonna show you tonight
I’m alright, I’m just fine
And you’re a tool
So so what?
I am a rock star
I got my rock moves
And i don’t want you tonight

Ba da da da da da

Happy weekend peeps!!

This is a story of a father whose son wanted to race together with him in the ironman race.

Watch it here.

May God Bless you Mr Hoyt and Son.