Sunday, December 27, 2015

Workout of the day : Knees & Toes

Knees And Toes, feels like dancing for 30 sec

Target: abs, butt, legs
  • Stand with feet hip-width apart, arms by sides.
  • Run in place, bringing knees high to touch left hand to right knee, then right hand to left knee.
  • Next, tap left hand to right foot (as right knee lifts), then right hand to left foot (as left knee lifts).
  • Repeat, tapping knees, then feet, as you go.
  • Continue for 30 seconds, doing as many reps as possible.

Saturday, December 26, 2015

Workout of the day : Knee-In Pike

Knee-In Pike: planking with some movement for only 30 sec

Target: shoulders, abs, legs
  • Start on floor in forearm plank position, balancing on forearms and toes, body forming a straight line from head to heels.
  • Bring right knee in toward chest, lifting hips into a pike position; quickly return to plank and repeat with left knee.
  • Continue alternating as fast as you can for 30 seconds.

Friday, December 25, 2015

Workout of the day: Wall Climber

Wall climber: clime like Santa Claus during this festive holiday :D hohoho

Target: arms, abs, butt, legs
  • Stand with feet hip-width apart, elbows bent by sides and hands in front of shoulders, palms facing forward.
  • Quickly alternate bringing knee toward chest (like a high-knees run) as you extend opposite arm overhead: Extend left arm overhead as right knee comes up, then drive left elbow down as right foot returns to floor.
  • Repeat, extending right arm overhead as left knee comes up.
  • Continue alternating as fast as you can for 30 seconds.

Thursday, December 24, 2015

Workout of the day: ladder hop

30 sec High intensive Training: Ladder Hop

Target: abs, calves
  • Start on floor in plank position, balancing on palms and toes, arms extended and body forming a straight line from head to heels.
  • Keeping palms planted and shoulders steady, hop both feet one foot forward, then one foot back to start.
  • Next, hop both feet two feet forward, then two feet back to start.
  • Finally, hop both feet forward close to hands, then back to start to complete 1 rep.
  • Do as many reps as possible in 30 seconds.
  • MAKE IT EASIER: Step feet forward one by one rather than hopping to each "rung" of the ladder.

Wednesday, December 23, 2015

Workout of the day : Low-Squat Sprint

Today we gonna do some simply but effective High Intensive workout which is the Low-Squat sprint.

Target: butt, quads, calves
  • Stand with feet wider than shoulder width, elbows bent by sides, palms facing forward.
  • Lower into a squat and, raising up on balls of feet, sprint in place.
  • Continue for 30 seconds as quickly as possible.

Tuesday, December 22, 2015

Workout of the day: Table Saw

30 sec workout !!! Table Saw


Target:  shoulders, triceps, abs, butt
  • Sit on floor with knees bent, feet flat, palms on floor beside hips; lift hips a few inches off floor.
  • Press hips up into a tabletop position (body parallel to floor from shoulders to knees) as you extend right leg diagonally up and simultaneously reach left hand to touch right foot.
  • Return to start; switch sides and repeat.
  • Continue alternating for 30 seconds, doing as many reps as possible.

Monday, December 21, 2015

Workout of The day : Tap up

30 Sec workout : Tap up!

Target: shoulders, chest, arms, abs

  • Start on floor in plank position, balancing on palms and toes, arms extended and body forming a straight line from head to heels.
  • Lower chest to floor as you bend elbows close by ribs, then press up to start position.
  • Lift right hand to tap left shoulder, then place palm back on floor.
  • Repeat push-up, then switch sides and repeat.
  • Continue alternating for 30 seconds, doing as many reps as possible.
  • MAKE IT EASIER: Do modified push-ups on your knees.

Friday, December 18, 2015

Star Wars : the Force Awakens

 Out of curiosity I went on to the hype to catch the opening screening of Star Wars episode VII 
*Bewarned slight spoilers*

While waiting for the screening to start, manage to get chew bak kua figurine and renew my MBO member card with BB-8 design.

Anyway on with the show! Opening crawl which explains the continuity of story after return of the Jedi. Introduced an ace pilot from the resistance trying to find Luke sky walker whereabouts but as the story unfolds, more menacing plans from the dark side is at toll. Friendships made, deaths, flying storm troopers, pewpew, space fights, soapy emotional climatic , anti climatic scene, and lots of episode 4, 5 ,6 recyclable reference plot.

 Introduction two main chars in the movie which is Rey and FN-2187, both come from different background but I would love to see how they build up on FN-2187 story. Was rooting for him to take on the lead but sadly the character development reached to its cliffhanger and the near end of the movie. Hopefully we get to see him more in action on Episode VIII. As for the counterpart, Rey is not that much of a new chemistry in the Star Wars world, since taking striking history resemblance background as of Anakin Skywalker of torn childhood. I don't feel connected much with the character since she is like jack of all trades, know it all tough girl power player in this movie.

Another not so great detail was explaining the bad guy Kylo Ren/Ben, I felt the character development was okay, but could used a little more juice of his background, there were some flashbacks however throw audience like early in the movie about Mr. Indiana Jones was his father was so anti climatic in Star Wars movie history. Hope he does get a standalone movie to explain how he came to be Kylo Ren.

Visual effects is magnificently stunning, the musical score  brings back nostalgia where I was watching Laser Disc in a home room theater at Juwanda's House during the good old days. Some parts gave me goosebumps just from the music. I must say very excellent.

Alot of mayhem, just like how JJ.Abrams previous Sci-Fi show. Sometimes action scenes were pretty fast for viewers and not knowing what to see. However there is this pull back moment to get viewer in check while watching stormtroopers being ragdolls. The saber duel was kinda subpar but hey both of the side are still new to the force anyway. 

Overall its a good movie, but was sadly disappointing with the mediocre movie plot. They could follow through FN-2187 and have new breed of Jedi but sadly they played safe and stick to Star wars original metaphor. Rating 7.5/10 The force may not really be in this episode yet...

Thursday, December 17, 2015

Workout of The day: Pencil Squats

Quick Workout of the day!

Target: shoulders, abs, butt, inner thighs, calves

  • Stand with feet together, arms extended overhead.
  • Jump feet shoulder-width apart and squat, touching fingertips to floor between feet.
  • Jump up to return to start position, bringing feet together and pressing arms overhead.
  • Do as many reps as you can for 30 seconds.

Monday, May 25, 2015

ASEAN Unity Run 2015

1. Date                  : 9th August 2015 (Sunday)
2. Time                 : 4.30am onwards
3. Venue              : Padang Merbok, Kuala Lumpur

4. Eligibility
The ASEAN Village & ASEAN Unity Run 2015 shall be conducted under the rules of MAF and also a set of competition rules. This competition is open to everyone.
21km is open to participants aged 16 and above as of 31 December 2015.
10km Run is open to participants aged 16 and above as of 31 December 2015.
5km Fun Run is open to participants aged 4 and above of 31 December 2015.
  • Participants below 18 year of age, must obtain parent’s consent to participate in ASEAN Village & ASEAN Unity Run 2015.
  • Please note that Under-12 year old kids (as of 31st December 2015) have to be accompanied by one parent
5km Stroller Run must consist of one parent with a child on stroller.
  • Participants below 18 year of age, must obtain parent’s consent to participate in ASEAN Village & ASEAN Unity Run 2015.
  • There are no age restrictions, provided your kid will fit in the stroller!

5. Prizes(Cash Awards are Ringgit Malaysia. Payment will be made by cheque)
Men’s Open
RM 5,000
RM 3,000
RM 2,000
RM 1000
RM 500
Women’s Open
RM 5,000
RM 3,000
RM 2,000
RM 1000
RM 500
Fun Run
Stroller Run
Note :
i. Category A, B shall receive an e-certificate while Category C, D & E will receive a participation certificate at the finish line.
ii. Participants of Category E shall receive 2 medals, one for the parent and one for child.

6. Results
The results of the 21km run will be verified by FTKLAA and their decision is final.

7.Prize Winners
All prize winners must produce their identity card or passport for age verification.
Winners must ensure to collect their cash awards after the race and upon announcement of results. All uncollected cash awards & prizes will be forfeited.

8. Finisher Medal
i. Finisher Medals will be distributed at the finish line to all participants who completes their run on the event day.
ii. No claims will be entertained thereafter

10. Certificate
i. E-Certificate will be made available after 7 days from the event day for participants of the competitive categories (A, B) to download.
ii. As for the 10km Run(Category C), 5km Fun Run (Category D) and Stroller run (Category E), Certificates will be distributed at the finish line.
ii. No claims will be entertained thereafter

11. Registration
Registration is via online only.
Online Registration is at
i. Any online registration that is not followed with online payment will become invalid registration. Therefore please ensure to pay online when you register online.
ii. No refund will be made for wrongful or multiple registration.
iii. Substitution and changing of categories is NOT allowed, so please select the category you’re eligible to sign up according to the age qualification. Otherwise you will have to re-register.
iv. Postal entries are not accepted.
v. The decision of the Competition Committee is final when accepting entries.  The organizers have the right to refuse an entry without having to disclose a reason.

11. Race Kit
For Category A, B : Race kit consists of a dry fit Running Singlet, a number bib attached with timing chip, safety pins and race guide (if any).
For Category C, D, E : Race kit consists of a dry fit Running Singlet, a number bib, safety pins and race guide (if any).
i. Running Singlet sizes are limited and will be distributed on FIRST COME FIRST SERVE basis.
12. Race Kit Collection
Venue  : Tan Sri Hamzah Arena, Level 3, Multi Purpose Hall, Wisma OCM, Jalan Hang Jebat 50150 Kuala Lumpur.
Date      :  1st & 2nd August 2015
Time      : 10.00am to 6.00pm
i. Please be advised that sizes of the running vest size are limited. Distribution will be carried out on a first-come, first-served basis.
ii. All the race kits without any special arrangement with the organizer and not collected during the stipulated collection date, will be deemed as unwanted and the Organizers shall be at liberty to dispose or re-distribute them accordingly.
iii. Any late collection of race kit(s) without prior agreement/arrangement with the organizer will be charged RM 10.00 per race kit as the late collection fee. So, please ensure to collect the race kit on the stipulated collection days.
iv. There will be NO distribution of kits on race day.
v. For collection of 10 race kit and above, please email your bulk collection name list (full name and IC number of each participant) to latest by Friday 24th July  2015. Please ensure to submit the authorization letter for each participants listed in the bulk collection name list at the bulk collection counter on the race kit collection day.
vi. Foreigners and outstation runners (outside Kuala Lumpur, Putrajaya and Selangor) who require special arrangement for race kit collection, please drop us as an email at latest by Monday 24th July 2015.

13. General Enquiries
For any general enquiries pertaining to the ASEAN Village & ASEAN Unity Run 2015, please contact:
Tel          : 03-5637 3821
Email     :

14. Registration Closing Date
5.00pm on 19th July 2015 or upon reaching 20,000 participants.

Whilst every reasonable precaution will be taken by the organizers to ensure the participants safety, participants are strongly encouraged to go for a medical examination and/or consult their medical practitioner prior to registration and before the actual race day.
The organizers reserve the right to delay the commencement of the race in the event of heavy rain or thunder storm or extreme weather condition. Should the heavy rain, thunder storm or extreme weather condition persist after delay, the organizers reserve the right to cancel the race without any refund. In the event of heavy rain or thunder storm or catastrophic or natural disaster resulting in a postponement or cancellation of the above event, the organisers shall not be held responsible for any claims whatsoever in any form made by any individual or parties concerned.
The organizers reserves the right to use any photograph (including those of participants), motion pictures, recordings, or any other media records of the event taken before, during and after the event, for any legitimate purpose including commercial advertising and distribution to sponsors.
Participants must have read and understood the rules and regulation pertaining to their participation in the ASEAN Village & ASEAN Unity Run 2015 organized under the rules of MAF and a set of competition rules.                                                                    
In consideration of the acceptance of participant’s entry,  they for their heirs, executors & administrators,release and forever discharge the organizers, their partners, sponsors, appointed staff and officials of all liabilities, claims, actions, damage, costs or expenses which participants may have against them, arising out of participant’s participation in this event, including travel to and from this event and including all injuries that may be suffered by the participant before, during and after the event. Participants must understand that this indemnity includes any claims based on negligence, action or inaction of any of the above parties. Participants must recognise the difficulties of the event and attest that he/she are sufficiently physically fit to compete safely in the ASEAN Village & ASEAN Unity Run 2015 and I have not been advised otherwise by a qualified medical professional. 


Thursday, May 21, 2015

Perodua targets to sell 1 million Myvi by 2017

Langkawi, 21 May: Perodua is targeting to sell 1 million Myvi units by the end of 2017 based from the 850,000 already sold as of end-April 2015 on momentum of demand as well as other promotions.

“The Myvi, which is celebrating its 10th Anniversary this year, has been well accepted. On average, the Myvi’s bookings so far this year is about 8,000 units per month,” Perodua President and CEO, Datuk Aminar Rashid Salleh said.

Since the Perodua Myvi was launched in 2005, the model had 10 variant launches with the second generation Myvi launched in 2011.

“Barring any unforeseen circumstances, we are cautiously optimistic that with the activities and promotions we have lined up until 2017, the target of 1 million Myvi cars is achievable,” he said.

Aminar said that to commemorate the 10th year milestone, Perodua is having a 2-day celebration on the 23rd and 24th of May and have invited all Myvi owners and/or drivers to participate.

On 21st April, Perodua issued a media release inviting Myvi owners or drivers to the Myvi Nation, the Biggest Myvi Gathering”.

Those participating must bring their Myvi to the full-day event to receive a certificate and an exclusive gift pack worth over RM400, as well as be in the running to win a special 10th Anniversary Commemorative Edition Myvi car.

“So far about 3,000 Myvi owners or drivers have registered on our website and we are grateful for the strong endorsement from our valued customers,” Aminar said.

The public will be able to enjoy special deals, many games and fun activities, which will be announced during the event itself. The 2 day event will be held at Setia City Oval Lawn, Shah Alam.

The public will also be treated to a star-studded concert; fireworks display, or opt to watch movies under the stars after hot air balloon rides.

There will also be a “Myvi 10 Anniversary Appreciation Day” held at all 182 sales and 183 service outlets nationwide with activities include colouring contest, a cake cutting ceremony and a “Wall of Fame” contest.

In this contest, customers are asked to submit the most unique, creative and interesting combination of photo and caption of them and the Perodua Myvi with the theme of “Show your Love”. There are 10 GoPro Hero 4 units offered as the grand prize as well as Perodua vouchers up for grabs (terms and conditions apply).

“We will be launching a contest beginning 23rd May at our sales and service outlets with 1 unit of 10th Anniversary Commemorative Edition Myvi up for grabs. To be eligible, participants must register a new Perodua vehicle or service your Perodua vehicle with a minimum receipt spending of RM180, Aminar said.
As for its sales performance, Perodua sold 74,700 vehicles representing 34.8% of the estimated 218,600 total industry volume for the first four months of this year. Of this 74,700 Perodua vehicles sold so far this year, 25,500 were of the Myvi.

In January this year, Perodua announced a sales target of 208,000 units, a revenue target of RM306 million from its vehicle maintenance services, lubricants and body & paint operations, as well as RM258.9 million from its parts and accessories business.

Tuesday, May 19, 2015

Full body workout: Jumping Jacks


Jumping Jacks

Since I've kinda misplaced my skipping rope for a day, i had to resort to another alternative of cardio training, hence jumping jacks.

The best thing is, it does not requires any gym equipment, just solely on ya coordination, strength resistance and endurance !

So what is jumping jacks ? A simple daily routine where you spread your legs wide and the hands touching overhead or behind ya head, sometimes in a clap and then returning to a position with the feet together and the arms at the sides.

Mostly used by the military staple workouts, it tends to improve strength and endurance while also tends to the flexibility of the body.

An aid against osteoporosis with increase of mobility and blood circulation throughout ya body ensures jumping jacks a great daily workout for the average joe of today.

Increases metabolism rate while burning calories in result to  decreasing fat. Giving you an all rounder workout to suit ya daily needs.

Can be achieved basically anywhere , by means in the room, outdoors or even your office pantry.

one simple workout yet many body parts are getting worked!since its a great overall body workout here are a few listed muscle groups that you are working on :-

calves , hip , shoulders, lower back, chest, core, hamstrings, quadriceps, biceps , upper back. gosh that a lot of parts !!

I've manage to complete 600 reps yesterday, and boy my arms and calves are pretty sore now as of today... but that will not stop me from continuing with this awesome daily routine. With many other variations around the web. Here are a few that is quite interesting to in-cooperate into ya daily workout regime.

Plank Jacks: Start in a modified plank position with your shoulders stacked over your wrists and feet together. Keeping your butt as low to the ground as possible, jump both legs out to the sides. Jump back to starting position. That's one rep.
What they work: Your arms, abs, quads, and back.

 Rotational Jacks: Stand upright with your feet together and hands together at your chest. Jump up and land with your feet slightly wider than shoulder-width apart with your toes turned slightly outward. As you lower into a squat, twist from the waist as you reach straight up toward the sky with your left hand and straight down to the floor with your right hand. Tap the floor with your right hand, then jump back to starting position. Repeat the jump squat, this time reaching up toward the sky with your right hand, and touching the floor with your left hand. Return to starting position to complete one rep. 

What they work: Your core, quads, hamstrings, butt, and back.

Floor Jack Splits: Lie on the floor with your thumbs interlocked, arms and legs outstretched, and feet together. Brace your core as you lift your arms and feet off the floor, keeping knees and elbows locked. Exhale as you lift your legs up and out to form a V and you lift your entire upper body off the ground. As you come up, swing your hands straight forward through the V. With control and without touching the floor, release your arms and legs and lower back to starting position. That's one rep.
What they work: Your upper and lower abs, chest, and quads. 

Seal Jacks : Stand straight with the arms down by the side. In one movement jump just high enough to spread the feet apart and clap the hands out in front of the chest. Quickly return back to the starting position and that is 1 rep
What they work : Quad, Chest, Shoulders, calves, back, butt, hamstrings, and hips

Remember to always re-hydrate ya self with H2O ... peace out..

Monday, May 18, 2015

Bad Blood

Latest Taylor Swift Single with an trailer like Music Video , Starring a surfeit of big names – including Swift, Selena Gomez, Lena Dunham, Hailee Steinfeld, Cara Delevingne, Jessica Alba, Cindy Crawford, Ellen Pompeo and Mariska Hargitay.

Wednesday, May 6, 2015

Viper Challenge: Genting King of The Mountain

Since this year would be more of retirement on running, I've concluded into partaking 2 obstacle course challenges, and one of them will be Viper Challenge: Genting King of The Mountain.

That's right, considering  a starting up with the 20.8KM early March and this month, May Viper Arena, Genting King of The Mountain would be their 3rd event for this year. Sadly I heard this would be their last event for Malaysia. Rumors has it, they will be heading globally in future times..

Venue will be on Saturday, 12 September 2015 from 8:00 AM to 7:00 PM at Batang Kali, Malaysia / or also known as on the route to Genting.

So being an enthusiast as I can be, I've signed up as soon as the online ticket was open, sadly i've missed the launch sales  price which was RM99.

Manage to settle in for 10:00AM slot , I've have like 4 months to get in shape for the 15 challenges. Even tho it would be a 10km hike through the jungle path of Genting from Skyway to Awana, i would definately foresee some challenges along the way.

Boy, how am i so pumped up with this finale viper event and i really hope they do not disappoint me from the first launch of viper challenge 2013. Had to drink from SYABAS water tank yo during those times.

Below are the event details:




Stay tune for my battle report :D hope to see friends there!

Thursday, April 30, 2015

The Basic Diet

Food should be as fresh as possible and organically grown, if possible.  Cook all food except raw dairy products, which are excellent foods and best eaten in the raw state.  Humans do not seem to be capable of extracting enough minerals from raw salads or raw fruits, so I would avoid them.  They are also often unclean and laden with bacteria, viruses and parasites.  They are also too yin in Chinese medical terminology.

Wednesday, April 29, 2015

Fast & Furious 7 but slow reviewed

So being a slowpoke, I've dragged my self to watch FAST7 the seventh movie of the franchise of the fast & furious series.

Story left off on the previous series where bad guy,  Owen Shaw has been hospitalized, and a crazy opening scene of his older brother Deckard Shaw played by none other than action guy, Jason Statham resolving on avenging his brother. With the gun-blazing , and close combat sequence in the opening time frame, I'm sure it will be one hell of a ride...

  • More crazy non-stop actions...checked
  • Explosions.... checked
  • mama chitas... checked
  • Senseless car physics stunts...checked

The movie kinda takes on how Dom's wife tries to recover from her memory lost from the beginning to the end of the movie. Trying to squeeze in some real family related matters where Brian (the late Paul Walker) is trying to fit himself into an ordinary dad and keeping himself from harms way. Sadly the family buildup was washed down with the whole bad guy vengeance thingy against Dom's Crew.

Rest assured from the previous installments, this bad boy movie has jam packed with non-stop senseless car stunts, crashes, flying and explosions. Leaving you awe and grinning on ya faces with amazement.

I feel some parts was kinda draggy but it was a build up plot in order to catch the big brother bad boy, maybe trying to work around some fancy script of the movie plot.

excellent cameo by Kurt Russell , as Mr. Nobody giving off the Escape of L.A. character feel.

Overall , a nice movie to watch on the big screens but surely an instant hit for home videos , 6.5/10

and the ending was a nice touch on sending their co-stars Paul Walker a farewell parting gift.

Monday, April 27, 2015

Dog Breed Chart

This is a chart of dog breeds created by designer David McCandless that ranks the breeds by popularity and an overall data score consisting of intelligence, integrity, ailments, cost, grooming and appetite.

Saturday, April 18, 2015

Star wars: Force Awaken Trailer stills

Just some nice still I've cropped out from the latest Star wars force awaken trailer by J.J. Abrams which did a recent reboot on Star Trek :D enjoy!

Batman v Superman Trailer

Oh boy, just seen a few sought after movies for this and next year..... .

From the director Zack Synder with notable movies such as 300, watchman & sucker punch (the man of steel was pretty let down a little)

BATMAN V SUPERMAN: DAWN OF JUSTICE is in theaters March 25, 2016.