ChoonShih's Rays of Life

PJ Dawn Half Marathon is ON

2012-01-27T13:50:00.000+08:00

I have not registered any running races in 2012 yet :( Why is it so not-happening yet? Is it due to Chinese New Year? They should have line up the races 6 months in advance.

Anyway, this is the first registration in 2012. PJ Dawn half marathon is ON, I'll have a pre-birthday run.

I have chosen S-size running vest, upon the request from someone. I hope the smaller vest could minimize the chaffing and looks better on me. I want to get the finisher-T as well, need to ensure that RM45 is well-spent.

Someone pay money to go to suffering again~!? huh?

Red Alert!!!!

2012-01-26T10:38:00.001+08:00

It is only the first month of 2012 and I'm going into a red alert, money spent like opening the water tap. OMG... I still have 5 more days and a major car preventive maintenance in coming Saturday, that could easily cost me another a few hundred ringgit.

Haih... I guess the delay gratification does not work as intended. Coincidentally I came across this article Ten Money Saving Strategies from CNBC and I'm going to summarize the points from the link.

Shop for insurance. Aim at the home and automobile insurance, you could save hundred of ringgit by making some simple comparison of the quotation.
Adjust your withholding. I guess I cannot do anything on this because the LHDN kinda taken the money away from me every month before I even smell the scent of the ringgit notes.
Pay cash instead of credit card. (My weak point)... I thought I could utilize the credit card well, although I still pay the due on time but the spending seems uncontrolled. I wanted the reward points, but is it good value for money?
Make habit a treat. Make your own coffee and meals, make it a habit. It could save you a lot. I want this so badly... but...
Boost your retirement fund contribution. This can be done manually with a little contribution, but it is only meaningful if you contribute up the tax exempted amount, RM8k or 9k? I forgot already. It could save you some tax if you do so.
Make savings automatic. People says save 10% of your income every month. I'm setting aside a lot, trying to push myself to be more prudent in spending or spending within budget, it does not work well, huh? Need to talk to my wife, maybe the target I set for myself is not practical.
Take care of yourself. Don't smoke. Don't drink too much. Yeah...!!!! I'm actually doing that, I don't smoke and I seldom drink. That could save some future medical bills.
Reduce the auto insurance premium. If you are a careful driver, you can always try to reduce the coverage on your vehicle to maybe 70%-90% of your automobile market value. You only pay much when you are in trouble, so DRIVE CAREFULLY.
Use CFL lightbulbs. Throw away the incandescent bulbs, although I still using a few for aesthetic effect of internal lighting. However, I seldom switch them on because it is more energy consuming and it is warm. You can try to use LED bulbs too. I have 3% LED, 6% incandescent and the rest is CFL.
Buy in BULK. It is very useful but we are depleting the stock pretty slow since the consumption rate is quite slow. But, you could buy for families, for your parents, in laws, friends, etc... as long as it saves you money.

Point number 3 and 4 deserve the most attention from me.... I need to work on that.

农历新年快乐

2012-01-23T09:08:00.000+08:00

祝大家龙年如意吉祥, 龙马精神, 龙腾虎跃, 龙精虎猛, 生龙活虎, 生意兴隆, 走龙运, 发龙财!

- Happy Chinese New Year -

I sold my blood

2012-01-18T23:54:00.035+08:00

There is a blood shortage in Penang, so I went to sell my blood.

Actually I donated my blood but Loh Guan Lye Specialist Centre (LSC) actually gave me RM55 cash voucher as a souvenir. I purchased some food and medical supplies at the 3rd party pharmacy inside the hospital. In one way or another, I was paid for my blood.

Below are the low res photos that I have captured using my ancient Nokia 6233.

The blood container is getting filled (I don't know what is it called ?!)

The size of the bag is getting bigger.

I keep pumping.... for more blood.

Teng... teng... teng... I think it hits the limit. 450ml.

The RM50 + RM5 cash voucher from LSC blood bank.

The things that I have bought.

Well... I bought mixed leisure nuts as snacks... a healthier option. Besides, I bought the eye mo for my tired eye, using the lappy too much and dequadin for my wife, as she still has the never-cured sore-throat. Lastly, the most expensive on the heat cream for my running use, I just I will feel my calves are burning during next competitive run.

Anyway, my target is to donate 3 times a year, but I need to plan the interval properly as the loss blood only will be replenished after 2 to 3 weeks. That could seriously hamper my training program.

I'm thinking to do 4 times because there would be a free blood test if I donate my blood for 4 times at LSC. Should I do it? Is it cost effective to do it because I have to drive all the way to Jalan Logan. Let it be for now...

Take pride in what I've done

2012-01-16T09:32:00.000+08:00

Although there is no before vs after photos, but I'm really proud of myself being able to clean up or at least tidy up the store room that was full with rubbish, spare bulbs, tools, etc.

After buying the five tier metal racks for RM148, not sure whether it is cheap or expensive but it does help me to solve my problems by making more storage spaces and make everything looks so organized. However, after I finished assembling the metal rack, I found that there is actually a lot of space left and I would need another 3 tier rack and one 4 tier rack.

Any way, it is a big step forward. I hope I can keep it clean and make me comfortable when going into the store room to find something. It shall be quick and not suffocating.

It is not done yet, as I still need some storage boxes to make things more organized. Besides, I shall label everything so that we can put the thing used back to the original place.

Besides, I also 'opened' the house warming gift from my USM course mates. It is a Bosch hand drill. I never thought that it is so difficult to drill holes on the wall, until I did it yesterday. It took me 45 minutes to get my first 2 holes done. Walao eh....

Things progress and I managed to hang up the canvas painting from New Zealand and also the clock in my master bedroom. Of course there are something else, keep it for next time.

There's still wall shelves, kitchen utilities hanger and a few miscellaneous things to do...

Learn a new thing every day

2012-01-12T15:45:00.000+08:00

I was thinking..."Am I lost?"

I don't see it. I don't feel it. I have zero idea about it. What is it? It is the working days to come in 2012. Before everything settles down or at least becoming concrete, I better do what I can to improve myself.

Therefore, I told myself while running in the rain yesterday. "Learn a new thing every day!" We only have 365 days a year and if we always be complacent, stop learning and always complaining, it does not help, at all. If we could learn one thing a day, that's 365 new things you will pick up in the new year eve of 2013. Why not do it?

I want to make it happen, even it is learning a new word, a new formula, a new quote, a new friend, or whatever. I would write it down. I'm reading a book about accounting, I think this is align to my 2012 resolution to learn a new skill. Accounting is a knowledge and it is also a skill, right? (Hope I'm not wrong)

I wonder why the accounting that was taught in school was so boring?! but now I'm picking it up by myself, probably I really need it. But the school has to do better to attract students to like it, to really understand it and apply it. I guess that's why it was included in the Kemahiran Hidup syllabus.

Hopefully I can finish the book soon, absorb all the essence and share the summary with you all.

Go...go...go...

13 Surprising Facts about Testosterone

2012-01-11T13:54:00.000+08:00

Below are the facts compiled from Anne Harding from Health.com:

Women is love have more testosterone.
It can shrink your spare tire.
Making money gives you testosterone spikes.
It could cause testicles shirnkage.
Sport fans get testosterone boost.
Fats lower testosterone level.
The higher your testosterone level before birth, the lower your pointer-finger-to-ring-finger ration.
Testosterone levels are not easy to measure.
It's a myth that testosterone is a fountain of youth for men .
Taking testosterone does not cause prostate cancer
Low levels of testosterone linked to sleeping disorder
It may cause heart problems for men.
High levels of testosterone can kill brain cells.

As much as I like to enjoy the benefits, seems like cannot over-DO it.

Hope everyone learn something today.

2011 Dailymile Year End Report

2012-01-11T10:28:00.000+08:00

I covered 487km in 2011, it is a special number for me because this is actually the first time I use dailymile to record all my workouts. It is a mix of running and cross training (mostly futsal). From the graph columns, let me summarize it myself:

Total mileage of 487km is good, but when drill it down, simply 8km per week is too little. Some serious runner actually doing 20km per week.
There is no consistency in running, mostly due to house renovation, wedding planning and new working environment. Only 7 months with monthly mileage over 30km.
Assumed I had to workout once a day in 365 days a year, I only met 18% according to the 67 workouts I have done.

You cannot improve anything that you cannot measure, that's why I registered dailymile. Hopefully 2012 will be a better year with more training and more improvement.

Good luck~!

109 Anwar is Vindicated

2012-01-09T09:55:00.000+08:00

Anwar Ibrahim is discharged on sodomy II by Malaysia High Court.

I never believe Anwar Ibrahim would sodomize a 20-something male aide. It just don't make sense to me, unless that's voluntary, but the way I look at it, Anwar shall have better taste.

Anyhow, according to the latest verdict delivered by High Court has acquitted Anwar Ibrahim of sodomy charges. I hope this is true and it shall bring back some sense to the political and juridical platform in Malaysia.

From live update from The Star Malaysia, he hugs his family and his wife is in tears. His supporters and crowd outside the court cheer.

I judge based on common sense, that's all.

Anything worth doing is worth doing well

2012-01-06T09:40:00.000+08:00

I shall 'implant' this quote in my mind, always remind myself that never try to meet the minimum requirements, always try to stretch a bit, hit the limits, beat the limits.

Anything worth doing is worth doing well.

Be it work, play or rest.

2012 Resolutions

2012-01-05T17:26:00.001+08:00

I have learned SMART goals, so I shall set SMART goals. I do not wish to put so many high level resolutions but to break down each resolution into some relevant goals, hopefully I will not wet my own pants or your pants.

1. Be organized

Work. I shall not elaborate here as some information are confidential and not to be disclosed. BUT... I shall complete all my PPM 2012 6 main objectives in the duration that I have had set. Looking forward for promotion to Senior Engineer by next performance review.
Gardening. Shall water the plant every day or at least every 2 days to keep them alive and vibrant. My negligence almost kill one palm tree. I don't feel good that things dead on me.
Home Improvement. Buy wire racks to organize the store room and label each racks accordingly by end of February 2012.

2. Time management

Watch less crap TV and football matches. One movie or LIVE football match is almost 2 hours. I shall be picky in watching football matches, limited to 5 star clashes or Manchester United games only. Maximum one match per week, or watch only weekly highlights.
This one is very tricky. Since my role is expanding, time management shall be dynamic. Prioritize things using the priority vs important matrix.
Cut down FB and surfing time. Spend not more than 60 minutes a day on FB and blogging.

3. Family and friends

Spend quality time with family and friends, family comes first. Bring parents out for a movie or outing once a while. Shopping together or visit new diners together.
Talk more, else write. I need to do more talking, to family members or friends. I'm like a loner sitting in front of the laptop every day, just yet to talk to the laptop only. Talk about anything, everything. It is a skill.

I know that the 2 goals above are not SMART goals, but is it necessary to make them smart?

4. Health and Fitness

Eat more fruits and greens. Probably I can say that pick at least one portion of veggie during lunch and dinner. Take fruits whenever I see it at home.
Clock at least 60km monthly for running only, so it means 15km per week. Not so bad. I clocked 487km in 2011 and averaging about 40km per month for all type of workout (too little??!!!)
Break into sub4:30 FM finisher, stretched goal is sub4:15. I was 15 shy to break the sub4:30 in PBIM 2011, so I guess if I can take 20-25 seconds off each km. then it is only a matter of time.
Complete 4 full marathons, 4 half marathons and 6 misc races in 2012. Maintain competitive edge.

5. Money and society

Start business with wife. Support wife to set up her business and start rock and roll by end of February 2012. Aim to generate revenue of 5 times the air ticket price of our Southern Airline by end of 2012.
Continue to save N% of monthly income. 'N' is the amount that I have credited to family fund as what I did starting in September 2011. Need continuity.
Give back to the society. I have just donated ~RM200 in 2011 and I plan to at least do the same or increase it to RM300 (tight belt leh).... Donate blood 3x since I only did once in 2011. Once in a quarter as recommended.

6. Self Improvement

Read one book in every 4 weeks and write a summary of it. Be it conventional book or electronic book. I need to keep learning. I only read not more than 6 books in 2011.
Learn a new skill. I would say probably cooking? Let it be a mystery for now. Maybe I'll think of something later.

This is what I got after thinking for a few days. I might add something on the list as I find new ideas. Ideas will be added with time stamp.

Wish myself have a fruitful 2012, I have to starting armoring myself with high discipline, determination and passion. Good luck!

:D

2012 Blog Facelift

2012-01-04T00:09:00.000+08:00

phew.... just completed the facelift after changing the template a few weeks back. Now it looks different with the collage that I have just created, it is still oven hot!!! yey...

My wife still mumbling about how stupid Picasa is, at times, I think the same way too, but they make good collages if you have your photos ready. Need to spend some time with it as we don't ready user guide and manual, do we?

I have done mine in 45 minutes (too long), including downloading Picasa, installing Picasa, I skipped the photo editing because I'm lazy to do so, resizing and uploading.

Anyway, it is good to have something looks new in 2012.

LOL... good night.

@.@

Wrap Up 2011

2012-01-03T02:21:00.000+08:00

Well, I cannot sleep now, it could be the double dose of kopi'O that I have down, or the fried yam, sweet potato and cempedak, or simply I had too much sleep in the afternoon. Sleeping at 5-7pm usually cause me some trouble sleeping at night. Probably, it is because I have not wrap up my 2011 yet, let's do it now.

Walk the talk. If I have hundreds of things to change, this needs to go first. I hope I can plan ahead, plan well, execute, manage and deliver.

This is not not a smart goal. It is very difficult to measure, but I will not rate myself good in this because I have had some trouble in planning, executing, managing and delivering certain tasks in 2011, however I still can pull everything through, but think back, I don't really like the fire fighting scenarios. Let me name a few things that went wrong a bit:
(a) The house renovation project is just done ONE, only ONE day before the official day.
(b) The wedding seats planing is bad, one repeat table cause everything to go haywire.
(c) Some contract work in my workplace that did not go very well.

Verdict: 65%
Be more financially savvy. It has been spending spree for quite some time. It is time to save more, invest more. Pick up the skills that I've had before.

This is also not a SMART goal. (I just learned about it, but I need to remind myself to set only SMART goals). Actually we are quite prudent in spending but I do insist certain things must be quality and branded things like my shoes, I only have 2 feet. The furniture for house must be good because I want it to last longer and they are not cheap. I bought Panasonic electrical appliances because I believe the brand and reputation also speak for itself. I would say that the saving did not come until we have completed item no.3 below. We spent wisely in the NZ trip, we skipped a lot of tourist attraction spots because of the price, but I don't know when we will make it there again.

Verdict: 75%
Hat-trick @ 28. House, wedding and honeymoon, argh.... all needs money. I really hope that I can make sure the house can up on time to be a sweet home. Wedding stuff, it has to go faster and further. Honeymoon, already bought the air tickets, then need more planning on the free & easy itinerary.

(a) House - Finally done, but there are still some loose ends. I would say 5% that need some touch up!
(b) Wedding - Done! 81 tables. Mai siao siao.... A difficult situation to handle but it remains as a sweet memory for the years to come. We sang '爱的路上只有我和你' during the march in. I still can't believe it.
(c) Honeymoon - Drive more than 2000km in 12 days, had a great time in South Island, New Zealand. Too bad that Christchurch is badly damaged by the earthquake, but New Zealand is a beautiful place.

Verdict: 90%
Be a better negotiator. I think I have a big nose, and having the taurus zodiac, I tend to be taken to round the garden, without any objection, and end up as the losing side, financially. I need to stand firm and solid.

Sometimes I will negotiate, sometimes I cannot. I need consistency in this.

Verdict: 50%
Serious in running. For healthier lifestyle, better self-satisfaction, I want to be really fit, physically, mentally and emotionally. I want to be a sub-4.5hrs marathon runner, first run is the Sundown marathon, Singapore. Sub 2hrs half marathoner, and 45 min for 10k run. I want to skim the flesh at mu waistline too.

Actually I had revised the goal after the Sundown marathon because I know that I will not have enough time to commit into running because I switched my job to a new company, I need to take care of the house renovation, wedding and honeymoon. Therefore, the real goal is to complete 3 full marathon, just to complete.

Well, I have done it.
(a) Singapore Sundown Marathon
(b) Standard Chartered Kuala Lumpur Marathon
(c) Allianz Penang Bridge International Marathon.

Besides, I have made a sub 2 in 21k in the Across-3-States Half Marathon :D

Verdict: 95%

Overall, the average score is 75%. It is considered a good and fruitful 2011. Let me write something down for 2012, smart goals. LOL...

Just back from 2011 trip

2012-01-02T07:55:00.000+08:00

I just came back from the last trip in 2011 and I'm tired, had a great time at China with my lovely wife. We did some tidy up last night and we both were sleeping soundly, at least my wife still does.

It was the first time we spent so much money on a single trip, with a vision that we would earn 100%, 200%, 300%... back in 2012. We bought a lot of things, although it is still in the winter. I'll need to wrap up my 2011 by today and list out a few resolutions for 2012.

It is going to be a tough 2012, with very very steep learning curve, but I believe everything would be fine with me putting in effort, doing things with great patience and diligence.

Still not in a mood to write long story kok... give me sometime to wake myself up.

GPS Watch

2011-12-21T15:52:00.000+08:00

I'm looking for a GPS-enabled watch but I'm not sure whether I'm going to buy any, WHY? Maybe I delaying my gratification, who does not like new things? latest gadgets? sexy stuff? But when it needs some financial support, I'll think more than twice, unless it is a very impulsive purchase.

Have been reading some comments, feedback from GPS watch owners. Going through the specifications at Garmin, Polar, Timex, etc. I need to know which model is the best watch? the most 'dai' watch to buy. 'dai' means 'value for money' in mandarin, I think.

I came across this blog article and I think serious runners that want to buy a GPS watch must read this:

Life of A Runner - The Great GPS Test

New York Times - GPS Watch Can Be An Unreliable Training Partner

There are many more, but I think this 2 articles can really help you to know the drawbacks of a GPS watch and the comparison among the contenders.

Feel free to add more...

Added Garmin Forerunner 310XT in my wish list :P

Race Report - Valdor Run 2011

2011-12-21T13:26:00.002+08:00

Event: Valdor Run 2011
Date: 18 December 2011
Location: Valdor, Penang
Distance: 11km (10.6km)
Gears: Adidas Adizero, Puma Digital Watch
Starting Time: 7.00am
Running Time: 00:52:20
Pace: 04:56

It was the last race for 2011 and I want to finish the season or the year in high note. I got into bed quite early and preset my old Nokia 6233 alarm to 5.30am so that I can get up early, get the blood flowing, if you know what I mean. Yes, I did got up, but I dozed back because I was tired, I woke up intermittently because I heard some 'noise', that's a sign of not sleeping well. About the noise, it is not what you think!!!

I planned to get to the starting line by 6.30am but as soon as I woke up for real, it was 6.05am, I know that I cannot get there on time and I could be late, too. I skipped breakfast, very important breakfast. I boiled water for a cup of Milo, but I did not get to even prepare it. I sped off in my car, taking the longer way, instead of the shortcut that my wife knows. She is still very proud of herself for taking that route to and back from work. I'm quite proud of her too, because I still cannot recognize the route. I could take it, but I'll be late, the second worst thing for a race day after not showing up, is reaching late. I had that in my maiden full marathon in Singapore - Sundown Marathon 2011, terrible experience.

I managed to get there on time, I think 6.45am, imagine how many traffic lights I have beaten, bad role model. I parked my car at the place that I parked in 2010, nice place, not so muddy. I walked like 100 to 200m to the starting place where they gather the runners. The washroom is full, I saw people queuing up, so I dumped my idea of getting a poopoo.

Then, I saw a group of people taking photo, then I saw Dan. He was surprise to see me, but I'm not. He got a new Garmin Forerunner 405 (wow... a personal trainer). There were a lot of good runners, veteran and seasonal runners there, I guess everyone also want to end the year in a high note. We were ordered to gather at the starting line, it was crowded, with many students. Dan was calling me as pacer, as he thinks I'm fast enough, but at the bottom of my heart, I know I'm not fast enough.

Wooh...woooh.... the laoyiah gun started the race. There was so many traffic that I could not run properly, and I kept telling myself to start slow (that's not going to get me into the top 10 positions) but what to do? I'm a slow starter. That's why I want to get up early.

There is no distance marker, I guess because we do not really need one as it is only a 11km race. My target is again, beat the one in front of me, that is what keep me going, motivates me. Dan was running behind me, he was serious about the pacing thing, so I must not let him down and let myself sia sui. So, I tried to adjust to my pace as soon as possible but it was quite difficult without knowing the actual pace. I told myself not to look at my watch because that will impede me from going forward (running away from reality :P).

The route is not easy, with some mild elevation, which I like it because I prefer running on those than the flat route like aeroplane landing lane. Up and down, up and down, and finally don't know at how many km, there's a water station. That was like a life saving pit stop, I took one cup and shower another cup on my head. It was refreshing, it gave me a kick.

The time when I asked Dan how long we have gone, he said 9km, I know we are almost there, so I tried to increase the pace again, but actual pace is still unknown. Since I know some of the landmark there, I knew I have to get faster, then I saw the big silo in front of me, it is very familiar. We were at the end of Kampung Valdor, which only a few hundred meters to go. We got into the kampung route and heading to the school, the finishing line. I tried as hard as I could and went past one runner from the same category but I did not manage to maintain the pace and lost my position back to the Malay runner. According to Dan, he was the runner that overtook him in the final 50 or 100m in the race that he got No.5.

I'm OK with it because I know that I am not fast enough from the beginning and I was playing safe. I knew I'm not going to get in the top 10, so I did not push hard enough. Anyway, my timing is 00:52:20 and the distance covered is 10.6km. That's a marginal sub 5.00 pace. Haiya...

Anyway, let me share some of the data that Dan has collected on his Garmin Forerunner. Our run should be quite the same, except the last 400m. Congrats to Dan and myself. Hopefully we can come stronger next year.

My finishing line dash.

I look funny and fat.

Leading is tough

2011-12-20T10:00:00.000+08:00

Being a leader requires you to:

• Be a good communicator
• Have a clear vision
• Be a meticulous planner
• Make the right decisions
• Be self-assured
• Be a good people manager
• Instill belief
• Be inspiring
• See the big picture
• Be intellectually astute
• Show passion
• Be a mentor
• Have a high tolerance for stress and pressure
• Be a good listener
• Know the relevant detail
• Problem solve
• Remain calm in the face of adversity
• Be optimistic
• Know your people’s names
• Have a high level of emotional intelligence
• Be a team player
• Learn from your mistakes
• Care about your people
• Be innovative
• Show empathy
• Be visible
• Let people make mistakes
• Balance the short and long term
• Address underperformance
• Command loyalty from your people
• Empower people
• Handle conflict
• Deliver the strategy
• Recognize good performance
• Delegate
• Recruit good people around you
• Be a good negotiator
• Ensure change
• Tell it like it is
• Be determined
• Have integrity
• Take risks
• Trust people
• Have charisma
• Be a good influencer
• Involve people in decisions
• Coach
• Be your own person
• Seek feedback
• Be able to give bad news
• Set goals
• Build team spirit
• Know what drives your people
• Make people accountable
• Role model the organization’s values
• Set high expectations
• Deliver the results

The list goes on, can you believe it?

2012 Resolution Proposal by Runners World

2011-12-19T14:27:00.001+08:00

I have yet to conclude a report for 2011 but I have stumble upon a beautiful and motivating article in Runners World 2012 January issue. I'm getting excited after having a good meal, with 2 portion of vegetable, tofu, fried anchovy, and barley. I feel so healthy :P

LOL... Anyway, I would like to share the 12 resolutions propoased that could reignite the passion for running and have more fun. (Level of difficulty is included to give you a heads up what you are getting into)

Run Farther (7/10) - If you are at 5k, move to 10k; if you are at 10k, move to half marathon; if you are at 21k, move to full marathon. I'm thinking I'm a 3 time full marathon finisher, shall I attempt the ultramarathon? Probably 50k?
Try Yoga (4/10)- Practising yoga gives you whole-body strength, especially hips, core and upper body. Ei... I just signed up yoga class with my wife last week, we paid the fees for one quarter, so I guess it would make a little difference :D
Lose 10 Pounds For Your Good (10/10)- Some good suggestion including have protein in every meal, eat a meal within one hour after running, don't skip meals, stay hydrated before, during and after running, eat food, don't drink it,
run from fast food, and lastly, eat only when you're hungry.
I've shed ~2kg, equivalent to 4.4pound in 3 months. Now, I'm 65.5kg +/- 1kg. I want to cut more and gain more lean muscles.
Be More Consistent (6/10)- Start with reasonable goal, develop a plan, record the workouts and make it happen. I'm in the middle of setting my resolution in 2012, must try to be more ambitious, rather than too conservative.
Try A Triathlon (8/10)- You know what? I actually think about this. I want to join one, but the plan is not concrete yet. I need support from multiple aspects, from wife, family, work, finance, etc... I need a road bike, I need time to learn how to swim properly. How could I do it if I do not sacrifice some of the routine that I'm doing?
Win A Medal (9/10)- Is that really so difficult?

I do not want to pick a low publicised, inaugural, low turn-out races to win a medal. Although it is quite difficult, but it is challenging.
Try Real Trail Running (4/10)- This one is also in my mind. I want to do more trail running, but this means I need to buy extra shoes, could have more injuries, etc. But, that's the way people run in ancient time, there is no asphalt a few centuries back.
Stop Giving Up (6/10)- It is coherent with my motto "Sign up, train up and show up". I shall expect myself to be mentally stronger in 2012, despite all the obstacles and challenges ahead. Don't miss the training.
Figure Out My Watch (2/10)- Fully utilize your watch. Use the split function for interval training. Did it meantion that getting a new GPS-enabled watch? I want to get one!!!
Give Back to The Sports (3/10)- Volunteer in sports events, handing out waters, cheering for the participants, raising funds for trail maintenance, etc. In my mind, I was thinking like, be a pacer? LOL... I'm so ambitious. Or, at least, 'sell' running to people around me, which I'm doing. My wife has pick up running recently, I hope she will get benefits from it.
Find More Partners (3/10)- First, there was a stranger I met in dailymile.com, his name is Dan. We had just completed a Valdor Run 2011 together, I finished slightly in front of him. It is fun to have a partner. Secondly, my wife. I'm going to accompy her to do some leisure run for her good.
Beat my PR (9/10)- Setting a new personal record seems like a good resolution but it is not easy without diligence, patience, determination, training, and luck. This caught my eyes, develop leg strength by hill running, core strength with core exercise, speed with intervals, training consistency and good nutrition are all important.

2012 is coming ... be prepared.

Health Check

2011-12-19T11:50:00.000+08:00

No matter how many miles you run every week, how many types of sports you play, or how healthy the way you eat, a regular health check is a MUST. You cannot change many risk factors such as your genes, your family history, your age, your race, your lifestyle, etc. It is always good to catch the troublesome issues early.

Always check (What? How much is okay? When?):

Blood pressure. Below 120/80 mmHg. Start at 18, then every year.
Cholesterol. LDL <100 mg/DL, HDL >60 mg/DL, total <200 mg/DL. Start at 20, then get doctor's advice.
Thyroid-stimulating hormone. 0.5 < TSH Level < 5.0 mIU/L. Start at 35, then every 3 - 5 years.
Iron (Serum Ferritin). >25 ng/mL. When you feel increase fatigue, muscle soreness, achy joints, etc.
Blood sugar. <100 mg/dL. Start at 45, then every year. (Depending on family history)

I guess these are the basic one. Of course, we shall not neglect all those test results that does not meet the recommended parameter. See your doctor now to find out more.

Health is precious.

Say 'No' To Shark Fins Soup

2011-12-18T21:46:00.000+08:00

I suggested to my wife before our wedding dinner that we shall not eat shark fins anymore, many sharks are being killed every day, in inhumanity ways. That is a big different between the 'killing' of other species of fish from the ocean, we eat the fish. In shark fin industry, they capture the sharks, extract the fins and dump it back to the ocean. It is breaking one's hands or legs and dump them in the water.

Enough with the human inhumanity.

We talked to the floor manager of Sunway Hotel that we do not wish to have shark fins, and she told us that they will serve gelatin shark fins only, or simple we call it, artificial shark fins. We are OK with that and I'm glad that we made that decision.

Now, I'm going to spend RM25 or RM50 to get a couple of 'Say No to Shark Fins Soup' T-shirts from Hazel Oakley. Like it or not, I'm trying to contrbute a little with the hope that everyone else also do a little to make this world a better place.

Let our future generation see the sharks. They are beautiful.

Chi Running - Must Watch

2011-12-17T08:29:00.001+08:00

Wow... you can notice that the way Danny Dreyer run, is like the ancient steamed powered automotive, so natural. The videos below are very useful for runners, he teaches a runner how to run naturally (with shoes),

How to avoid heel strike!

Running Pronation

Running Posture (Fundamental and very important)

Cadence (Number of strikes per minute)

I sincerely hope everyone is benefited from this sharing. Have a healthy life, do sports, walking or running.

Barefoot Running

2011-12-17T07:50:00.000+08:00

Hmm... I actually changed my running style to forefoot strike after the Standard Chartered Kuala Lumpur half marathon 2010 because I was having a bad pain after the race, and not be able to walk properly after the race. My knee hurted like hell.

Everything happened so naturally without myself realizing it, maybe it was to avoid the injury that keep coming back after each mid to long distance race.

There is physic behind it, not simply anything plucked from the air. Watch the video and hopefully it will help you. You don't have to be a barefoot runner immediately, because our legs are pampered for quite some time already, try the forefoot strike, change to minimalist shoes, etc.

Take progressive steps. Good luck!

Sushi Addiction

2011-12-16T00:12:00.000+08:00

Recently I'm addicted to Japanese food, especially sushi. I was not fond of sushi long time ago, but don't know since when I started to like sushi and Japanese food, no.... LOVE sushi and Japanese food.

I think I just had 3 times sushi @ Sushi King in this fortnight. First time was with the Seagators at QBM. The last time was with my wifey at Sushi King, Autocity. Today, I just took another sushi meal at QBM again, but this time I went alone, but I totally enjoyed the time I had there. Normally I will just have sushi, rather than sashimi because it is cheaper and more filling to have sushi.

I took some time to made the lunch choice today, either McDonald value meal or Sushi King. McD is much much cheaper than sushi because the portion is larger, but not so healthy. In other hand, sushi, one of the healthy food around is more expensive. I was struggling until I convinced myself that I need more healthy and nutritious food rather than rubbish food.

So, I had 6 piece of salmon sushi and 2 piece of crab sticks sushi, not to forget the 'must-drink' hot green tea. I had three and a half cups. I love it, although Sushi King does not serve the best sushi around. It cost me RM15, almost double the price of the McD value meal and half the portion.

Can I have sushi every Monday? There's 20% discount if pay using the Sushi King credit card with Diners Club. Nudge me if there is any RM2 sushi promotion again :P

I'm A Sport Shoes Lover

2011-12-14T23:55:00.000+08:00

I enjoy playing sports and I like wearing sport shoes, it is very casual, it is very comfortable. Most importantly, there are bargains out there.

Adidas Lascelle DB - David Beckham @ RM120 only!!!!

Philips Micro Hi-Fi MC147 [Wanted]

2011-12-13T13:42:00.000+08:00

I always want a Micro Hi Fi in my living room. Why? I enjoy listening to music, great songs, oldies while lazying myself on the couch. Now, the opportunity is here.

I need to be among the first 10,000 to spend RM4,000 to get a guaranteed gift of a Philips Micro Hi-Fi. I got to know that on the 3rd or 4th of December and I have completed the task on Sunday 11-12-2011. Someone must be saying that I'm too desperate, or doing too much just for one Micro Hi-Fi.

Maybe you don't know. The Micro Hi-Fi would come in almost free, with the condition that some adjustments to be made.

First, consolidate the list of due payments that you have. If the amount is not enough, ask from your family members whether they have any unsettled bills.
Second, add the sum up. If it is more than RM4,000, register your SC card immediately according to the preset format.
Proceed to swipe the cards at selected outlets or make online payments.
Finally, collect the money and settle the credit card bill.

It is easy, isn't it? Although I'm not so convinced that I will be among the 10,000 who charged RM4,000 to the Standard Chartered credit card, but there is hope.

I mentioned that it would incur some cost including the extra traveling you made to settle some payment for others, some advance payment that you need to make in order to make up the amount, call and time cost of making arrangements, etc. However, I hope actually by getting the Hi Fi, I can forget about the hassle that I have caused.

Let's hope I can get this Micro Hi-Fi at the beginning of March 2012. Although it is a bit long, but I can wait :P because they will only announce the winner by 29-Feb-2012. Maybe I can win myself an extra LED TV too.... LOL...

Good luck~!

Dilemma

2011-12-08T11:21:00.000+08:00

I'm wondering what I should get for myself in the very last month of 2011. I have always wanted a few things, but I never really want to buy it because it is not the 'perfect' one for me yet. However, I still tend to spend time, another valuable asset to check the latest trend, technology, price and review. This is what I have done for the whole morning when my boss is away :P

I guess there is no way to miss the items in my wish list. Smartphone, DSLR and GPS-enabled Heart Rate Monitor watch are all in the list for quite some time. I do not want to spend because I need to spend, hence, I keep looking for justification to acquire something that 'expensive', I term something expensive in 2 ways, one is being the market value or monetary value of the item, secondly is the need of getting the item. More often, I will divert myself from buying those things, because they are really expensive.

Since I'm quite free, let me go through one by one. First, smartphone.I'm still using the Nokia 6233 that I have bought for myself in 1997 when I was still in university. During that time, the iPhone still a rumour, and my coursemate, Fook Wai told me that my Nokia phone looks like the iPhone, yet I still do not know anything about it, because I do not want to know it. Besides, I don't really know Steve Jobs that time. Now, probably venturing into different business other than routine 9to5 work, I had acquired myself a new phone number, a couple number with my wife. I would foresee there is going to be much conversation and meeting being held with the partners and probably communication with customers or vendors, so I guess need one phone that is smart that allow me to go on-line anytime, anywhere. Now the sim card is temporary hiding inside the phone that I have 'confiscated' from my mom. I want a windows phone.

Justification for smartphone:

I got a new number that needs a smart home to work.
I am going to have much communication or interaction with wife and business partners.
I would like to have a new phone. (lousy justification!!!)

Secondly is the DSLR, I have held several DSLR that was released months before and I felt that my DSLR is way behind them, in term of technology, megapixels, function, etc. I can name a lot. I am tempted to buy a second hand camera body, selling my baby (but I don't really want to sell it). I used the Canon D550, I saw the D60, I held the D90 and D3100. Each and everyone of them is awesome. I wanted a new one, but a better second hand camera body will do. I need a portrait lens and an external flash too.

Justification for DSLR:

My camera is old enough and many many generations away from its successors.
I can shoot good photo if I have a 'good' camera, just like any amateurs holding Canon MK-II can shoot an award-winning photo.
I'm not poisoned or addicted like some other photobugs.

Lastly is the hybrid of HRM and GPS watch. I have been checking the brand of Timex, Garmin and some other so so brands. I would like to buy something that I can use anytime, any sports, anywhere. I have locked my target although it is a quite 'old' model, just because it has been released some time ago, the function is still the best among all, just not so fancy.

Justification for GPS enabled HRM watch:

It is a good training partner/coach. It can help me to make progress in my training as well as in the competition.
It is a good 'life-saver'. Sometimes, accident happens because of our negligence. We do sports and we apply stress to our heart, it is good to something always there to tell you to 'slow down'.
It is also a fancy watch. Maybe I can influence others to run more too.

LOL... I feel funny also writing all these because I keep justifying myself for each purchase, but I am yet to make up my mind. Is this procrastination? or delay gratification? I just list out all the pulling factors but not the pushing factors, is it not fair?

How? Buy all?

Windows smartphones. Phone cost RM1800. Usage/maintenance cost RM80/month.
New SLT-A55V, RM2300. New flash RM800. Second hand SLT-A55 RM1650 + second hand flash RM400.
Garmin Forerunner 310XT. RM1200.

Who wants to pay my bill? Probably RM5000 - 6000. Siao.....

NTCRC Across-3-States Half Marathon

2011-12-06T10:09:00.000+08:00

I was not feeling well, or I was feeling lazy after spending whole Saturday joining and helping out in Hooi Kheng and Kuan Meng's wedding. My legs were not excited at all, not like the time during the PBIM 2011 which I stayed up until 2am to make sure myself was good for the race. Anyway, I slept around 1am, and I had to wake up at 4.45am, I can't believe it.

The alarm woke me up, I went down to prepare everything, woke up my wife who was very enthusiastic to help me taking the photo of crossing the finishing line, later I will show you the masterpiece of my wife. I do appreciate it because I did ask her to skip this race as she was so sleep-deprived due to the wedding as well, although not as intense as me, because I had to run here and there to capture some photos. Where are the photos? I need to ask from ChunChew.

I took 2 sips of Milo that I prepared for my wife and half hand full of macadamia nuts because I did not have anything for breakfast. Haih... in PBIM, I had classic Chicken McDeluxe value meal. Then, we drove to Nibong Tebal through the creepy Bukit Teh, Tasek, Valdor and reached the starting line just in-time.

Wife was trying very hard to capture a photo of me in the dark dawn at 6am, but the built-in flash did not perform well enough, all black and without me. I guess it is time to justify to get an external flash. :P

Met up with Dan, a friend that added me in Dailymile, we greeted each other and the race started in minutes. I'm not sure how to run a half marathon since I have not running any since the last PBIM 2010 which I have clocked 2.09, due to muscle cramps and blisters in the unforgettable rainy days. I started the race without any doubt, telling myself to finish it in 2 hours, because I did not foresee how well I can do it.

I started in intermediate pace, but I don't know how fast or how slow, it is a biological HRM. I did not see any distance marker until the first water station which people told me that that's the 5km. After a 2 glasses of 100 Plus, I picked up my speed and I told myself to catch up with whoever that I see in front of me. So, I tried as hard as I could, but I still try to suppress myself not to exceed the 'no-way-return' pace. It worked quite well.

Ran passed the 'highway' in front of USM Engineering Campus and towards Clock Tower at Parit Buntar town, and towards Bandar Baharu, then I was lost, I just followed the runner in front of me. I felt good when I went past a few runners and be able to maintain my pace until I see the side entrance of USM Engineering Campus again, I did not know how far to go and how far I have gone. It is torturing.

Then, we were directed to Bukit Panchor by the marshall but by that time, I was so weak, the pace dropped dramatically, I felt the heat underneath my feet due to the friction, I don't like blisters. The last few km were very bad, I could not hold the pace, but when I turned into the Nibong Tebal town again, I know that it is close, the most 2-3 km to go, so I had to keep running.

3 veterans ran passed me which I have overtook one hour ago, I guess. They must be laughing at me because I cannot hold up :P I saw the banner, the finishing line, I saw my wife, I ran in normal pace because I know that I cannot go faster than that already. I checked my watch at the finishing line at 1:52:14. A good result, but I asked my wife to wait there at 1:20. LOL... I told her after the race that I want to be the champion.

I'm a bit disappointed because I though I can go lower than 1:40. I got the ranking the 35 in the open category. Not bad, but can it be 3 only or 5 only? Never mind, I try again next time to come back stronger and faster.

Bangkok Standard Chartered Marathon 2012... Yes? No? Yes?

2011-11-28T13:28:00.000+08:00

I'm still checking the event calendar for 2012 regularly, afraid that I might miss the early bird offer, although it could be just RM10 or 10 dollar in particular currency. I saw the Bangkok Standard Chartered Marathon 2012 has been rescheduled to 12 February 2012 due to flood. I saw the post before, I clicked on it once...then I found that the registration fee is quite expensive, even more expensive than the Sundown Marathon 2011, how could that be? Does the official want to collect more money to help Bangkok city?

2000 Bhat for non-Thai. I'm a non-Thai, so if I want to register RM200 is a gone case. Never mind, I try to justify myself from the package stand point, so I take a look at the flight and accommodation. Ngam ngam I received an sms from AirAsia for priority booking and I looking for a bargain of the year. Sadly, only the air ticket from AirAsia will make me fork out RM500, just to fly... how can that be?

I'm so sad. I still need a place to sleep. I still need to eat a lot. Most probably I will shop a little bit too. Most most probably I have to pay for my wife to fly together, too. It is too expensive, I have to call it off. Hopefully I can make it next time.

RM200+RM500+eat+sleep, I rather make a few trips to KL for some runs that I never participated.

PB After 3 Marathons

2011-11-23T11:49:00.000+08:00

I thought marathon is a piece of cake, and it is NOT. I'm not overestimating myself or underestimating the 42.195km, but I think that certain things are achievable given enough effort, discipline and determination. That's why I simply wrote that I wanted to be a sub-4.5 marathon runner, which is quite a distance away from me. I actually modified the goal to complete 3 marathons within 6 hours and get the finisher T's.

My maiden run at Sundown Singapore was 05:43:40 and I did improved a little bit one month later in Standard Chartered KL Marathon 2011, completed the race in 05:22:43. FYI, I was ill-prepared for both the races. What the hell of runs I had... Anyway, I tried to train more for the last marathon in 2011 which is the Penang Bridge International Marathon, but somehow my wife and I need to fly to New Zealand for our honeymoon, so the training was interrupted again

No matter what I beat the odds, I achieved the sub-5 that I had been dreaming of. I got my Personal Best in full marathon with official timing 04:43:40. Wow.... unbelievable, even myself hardly believe it.

Well done and good job. Hopefully I can recover soon enough to run in the next event in 10days time. Half marathon :P.

Goal Setting

2011-11-21T10:54:00.000+08:00

I like this phrase so much....

Goals must be specific, measurable, attainable, relevant and time-bound (SMART)

It was plucked from an article from Malaysian Insider - Kids, make money work for you — Koh Noi Keng.

7 Days post-NZ Trip

2011-11-15T13:10:00.000+08:00

I came back from my honeymoon on the 8th November and straight got back to work on the 9th. How great was I? Who knows? I was sick one day after reporting back to work, and then I have to see doctor and got myself the first medical certificate in this company. I was not totally sick, but I was sick.

It was not a REST day for me as well, I took the initiative to do some laundry, 2 rounds (come and see my proud face), dried them and folded some of my own clothes. I was happy and it did crossed my mind that whether I should settle down as a house-husband? However, I was very reluctant to sweep and clean up the floor and it is still full with some of the stuff that we have not tidy up after one week (I mean until now).

On the special 11.11.11, we had a dinner @ Derek's Passion for Food. It is in Kulim. We had the sweet and sour chicken chop and black-pepper chicken chop. The taste is good, quite different from other places, but it would be much better with more gravy on the chicken. The place is inside an neighbourhood, in a residential house, no luxury nor romantic decoration, like a Malay house and simple furniture. At least, we brought our own deco, the Gerberra (a special bouquet of 11 different colour Gerberra for my wife).

On 13.11.11, we had a great lunch at Mizi's Bistro with parents, brother and little sister and Shanon. We visited there once during KinHoe's birthday celebration. The food was nice and what I like the most is the free flow ice-cream, I had 4 big scoops, of mint, choc, vanilla and corn. Woosh... delicious. After that I went back home and slept on the couch immediately, I guess the ice-crams must have settling well inside my stomach and become part of the fat :p Besides, I love the Aglio Olio spaghetti over there, it was the best that I had in recent years.

I cannot accept the fact that the calories that I have taken in, so I pushed myself for a run. Initially, I wanted a LSD (long slow distance) run, but some how it is almost like the race pace, 6 min/km. Ideally it should be 7.30 min/km or slower, what to do? I'm so freaking nervous that I'm ill-prepared for my last marathon in 2011, and it is happening in 4-5 days time. Help me....

Anyway, I knew all this, the good thing is I'm still bother to do more, to put in more effort. That's the spirit of an athlete, never give up.

Hopefully today I can do some light and easy run.

KWYP City Run 2011

2011-10-17T21:22:00.000+08:00

Awesome... but not so awesome... I thought I did 10k in 39m06sec but apparently the distance is only 8.5km, but that is the best run that I had in 2011. Starting with good speed, almost gave up after a few km's, I kept motivating myself and I'm rewarded.

8.5km in 39m06s is a good result for me.04.35 pace. Woot...

I roughly plot out the route of City Run 2011, hehe not sure whether it is accurate, but that's the best that I have at the moment.

Feel good having someone to take my stupid posing near the finishing line. Thanks to my wifey..

Keep it up....

Working Marathon Men

2011-10-14T09:54:00.000+08:00

FYI, I finished my Penang Bridge 21k in 2 hour and 9 minutes back in 2010, but you can see that people did the full marathon which is 42km in 2 hour and 18 minutes. They also have full time job, how can they do it?

It is driving me crazy.... I need more mileage, I need more training? How about other things in life?

I'm in doubt.

Dailymile Training (2011'17-2011'42)

2011-10-13T11:07:00.000+08:00

The running has not been consistent for 6 months, from week 17 to week 42 in 2011. That is because I had my wedding, the preparation had taken a lot of time, so there is not surprise that there is a a few week 'gaps' from week 32 to 37.

The mileage logged is not so encouraging as well. Total only 166.2km from 6 months. Average only 2xkm per month. That's unbelievably LOW!!!! Need more consistent run.

Maybe I'll do 2 km today? My body is not recovering so well lately, maybe due to sleep deprive.

King of The Road 2011

2011-10-06T17:03:00.000+08:00

The race isn't easy after not running for quite a while. Finishing the race in 5m48s is a great achievement. At least, I think so. Had been struggling to find some time to run, to train properly, maybe I was finding more and more excuses.

Good thing is I did not stop for walking, except for the water stations. I need to keep it up. My NZ trip is just round the corner, then when I'm back, I will not have sufficient time for training and my PB dream in Penang Bridge International Marathon in 'colder than the water' liao...

Come one. If you see me, ask me to run, ask me how is the progress, ask me my weight, etc. All that would remind me of this:

I'm fat. I need to get fitter. I need to break finish the full marathon below 5 hours. Come on...

O.o

I'm the 99% too

2011-10-05T17:13:00.001+08:00

We are the 99 percent. We are getting kicked out of our homes. We are forced to choose between groceries and rent. We are denied quality medical care. We are suffering from environmental pollution. We are working long hours for little pay and no rights, if we're working at all. We are getting nothing while the other 1 percent is getting everything. We are the 99 percent.

This is the header that I came across one website. Please visit We Are the 99 Percent. Many people is US is suffering from job loss, unemployment, high debt, long working hours, etc. That's kinda change my perspective on US, I thought the states are a wealthy country, people with high earning power, there are a lot high wage vacancies waiting to be filled every day. Well... I was wrong. Maybe that is true in the 90's, but not in this decade.

I do not want to elaborate how is the situation in Malaysia, which everyone else except some Mr.and Mrs.Ma, has to work their asses off to survive. I'm glad that I still have a job, not a job that lands me a fortune, but there is always some balance after paying off the bills.

Of course I'm still in debt, the study loan, the car loan, the parents loan. I guess I can default the later one but not all stated before that. I'm glad that I can still have a comfortable home, still can 'give', 'help' and 'donate'. It makes me feel better. I hope the government knows what they are doing, the policy makers know what to be done, to not to get the stage that the states is.

I guess everyone can declare himself as the 99% entity, but there should be more to be done to rectify the problem. There is still people without clean water, electricity, sufficient food in all part of the world. Wish everyone all the best.

Help others if you can. Make this world a better place to live.

iPhone 5? No... you can have iPhone 4S

2011-10-05T13:31:00.000+08:00

The much anticipated iPhone 4 did not materialize, instead Apple is launching is improved version of iPhone 4, named iPhone 4S, with better A5 processor, 8MP camera and better antenna. I was correct, iPhone 5 would not be born in 2011 :P but somehow I had to pay extra RM240 in 2 years time for getting an iPhone 4 a few weeks before the launching date of 4S. Visit Apple.

What to do? My wife had always wanted to have one, now she gets it as birthday present. I comfort myself that damage is done and no point for drilling further down to no ends. I can cut down the 'future' loss to RM120 by getting another iPhone 4, but how much MORE I need to pay for another iPhone?

For those that had held their horses, since Apple made an official launching of the 4S, iPhone price will definitely drop, how much? Who knows? but Digi has lead the Telco pack by offering cheaper package, as low as RM43 per month (that's where the RM240 'loss' comes from). Erm... I'm neother a fans or Digi, nor Maxis, but Maxis does provide better network coverage and connectivity quality. If you want to have the cheapest iPhone 4 package, this is the one. You're not charged extra after the quota of 1Gb is used up, but the speed will be throttled down.

Business wise, that's normal. I'm not in any position to make any recommendation but as far as I know. Below is the cheapest package at the moment.

Weight Loss Secrets

2011-09-20T10:55:00.000+08:00

Seriously, I reviewed my 2011 resolution and the first thing came into my eyes is 'Walk the talk'. I want to get on diet, but I keep overeating recently. Come on, I might start slowly but I need to practice it consistently. So I'm browsing through some websites to really 'inject' or 'plant' the idea into my head.

Let me share some weight loss secrets with you, with a rating of very easy to very difficult to practice (1 to 5):

Spice it up. (3) I would love to do it but the weather in Malaysia is making thing a little bit complicated. I do not want to go out for lunch dry and comfortable, but come back wet and smelly.
Downsize the supersize. (2) I know that it is tempting. RM1 to supersize to large Coke and fries in McD. Skip the evil thought, stick with the regular one, or small one, even better.
Serve rice with beans. (4) Erm... I guess you need to prepare you own bean in Malaysia, that's very uncommon here, but you can always halve the rice portion, take more greens and beans, higher fibre and protein.
Try fasting (5). No way, I tend to overeat the subsequent meal for not eating regularly. Why not try to cut the total calories intake into half?
Eat at home more often than out. (3) This is a neutral because I have to eat outside during working days lunch time. Wife is not cooking. However, it is strongly recommended to dine at home, to save money and pounds.
Eat your breakfast (1). This is too easy to be done. However, what to take in breakfast is more critical. I see people take roti canai, nasi lemak, teh tarik. All this will not do you good, but I'm doing it. More grains and fruits, please.
Swap gas pedal for bike pedal. (5) It is a brilliant idea. I would do it if I just live near my workplace and Penang is a bicycle-friendly state. Too bad, none in Malaysia is.
Muesli (Click here) (4). I think I'm gonna find an excuse for not eating this. It is timing consuming for preparing a plate of oats + nuts + fruits, and they're expensive.
Grow your own vege. (3) I will spend some time doing it, but now? it is not so feasible due to the working hours and commitment, but if not now, when? There is nothing that you grow in garden that make you fat.
Turn up the turmeric (Click here). (3) It is a common spice in Malaysia but having it in every dish is crazy. Good news is turmeric is added into the delicious curry. Bad news is they add a lot of santan too.
Sit long, talk lots (3) The chinese does not encourage talking on the dining table, because you would choked or overeat. Is that true? Most of the time, I had dinner alone :(
Crunch more pickles (2). Lovely, but most of the pickles in Malaysia are either high sugar content, or high sodium content or high preservative content. Not so good. Preserving with vinegar?
Sip some tea. (2) Not teh tarik, OK? Try green tea or other chinese tea. No milk. No sugar. Just tea.
Take a Sunday family tour. (2) It can be arranged. I guess there is no better activities than having an outing, rather than sitting in front of TV or laptop.A mengkuang or tokun trip will do.
Get yourself all twisted up. (3) Yoga!!! Pilate!!! I like the idea of the beauty and strength. Let me think about it again. I gotta choose between high adrenaline sports and twisting myself.
Perfect the power nap. (5) I would love to have this. Can I do this in my office? Just a 20-30 minutes nap? Actually sleep deprive will cause overeating due to some hormone imbalance, but in fact, it is just a wrong signal of sleepy.
Make the midday meal the biggest (2). It is easy to do, but choosing the right food is very important too. I can have 2 nasi lemak and one char koay teow for lunch, and it is not helping at all.
Take up nordic waling (Click here) (4). It is also called ski walking. People would think I'm crazy if doing this in the neighbourhood. Can try it at tokun. It burns 20% extra calories.
Eat more herring or sardines. (4) Expensive and not fresh, although the Omega 3 fatty acid will do you much good.

I'm going to drink some green tea now. Trying to 5, 13, 14 and 15, because I'm doing some of them already, but could be in the wrong way :P

6% on Prepaid

2011-09-13T10:12:00.000+08:00

Wow... there is a lot of huu haa after the news to pass the 6% service tax to prepaid phone user has been surfaced. There is 28 million subscriber in Malaysia alone and according to some source from internet, the cost has been borne by the telco company such as Maxis, Digi, Celcom, etc... 6% is just a single digit but the sum in enormous when you take a look at the whole picture.

It is the government that introduced the 6% tax. I'm still angry with it. The service of the telco is reasonably good, but that tax was actually implemented by the government, what have they done to benefit the whole community? by censoring more internet content? by xxxx the mainstream media? Actually, there is a lot of things to be done for Malaysia, but it is too bad that the be end is corrupted and being too mediocre.

Lets go back the total sum of money that is bugging me.... 28 million x RM10/month x 6% = RM16.8 million per MONTH... what the hell... what is the government doing with the sum of money???

Be end... sucks.

I'm BACK!!!!

2011-09-07T11:35:00.000+08:00

Yes, I'm back in action again after missing so many futsal, running, badminton sessions. Last night, I was invited to a play a futsal match in Batu Maung futsal court. The fact that I only know one of the guys, who is Seagate colleague when I was in Seagate a few months back. I'm keen to sweat it out, so I went back to parents house to take my gears and it was fun.

I bumped in PLLC employees playing on the other court. Oops, people would think that I'm 'hanging up high to sell', but that not the case, hope that people will not misunderstand that.I have not move a lot since I was preparing for my wedding 2 to 3 months back. Miss the action so much. I can feel that my movement is slow, body is lazy, I need some time to get back in shape and speed.

My body seems still adjusting itself to the work out that I'm going to throw at him. Body is aching all over and hardly can get up from the bed. Thinking to play badminton tonight, but 45 minutes play without any stop really hard to take for a long-idling body. In the last few minutes, not sure whether it is the hamstring or what, seems like there is a problem with it and I gonna check with the sienseh what's going on, else it is going to be a long set back again.

I want to play futsal. I want to play badminton. I want to run. I want to hike. Of course, I need quality sleep as well.

*.*

Barclays Premier League Transfers

2011-09-02T09:52:00.000+08:00

I'm not in the mood of writing about my wedding because it was such a big thing, or at least the biggest event that I had in my life. I took some time to browse thru the football players transfer market and it does give me few surprise.

Although I'm not talking a about Manchester United, it does not mean that ManU is less attractive or play less interesting football that the rest. ManU form has been amazing after finishing off Spurs 3-0 and demolishing Arsenal 8-2. Lets hope that the trend continues.

Arsenal
Yossi Benayoun loaned from Chelsea to Arsenal? Wow, this is a new thing for Arsene Wenger, taking a player with experience that had been featuring for Liverpool and Chelsea, but is he is already 31. Arsenal offloaded Niclas Bendtnar to Sunderland? Yeah, you only need Van Persie. Andre Santas, Mikel Arteta, Park Chu-Young and Per Mertesacker. Wow... look at the line up, Arteta could revive the midfield line with the young England prospect - Jack Wilshere.

Liverpool
What the fxxx? Sold Raul Meireles to Chelsea? I hope Liverpool did think twice before this. They re-sign Craig Bellamy again, this would give some 'life' to Liverpool's wing play, they need it. I don't know about the other players, I hope I can know them thru their play in this season long matches. Sold Ngog and Christian Poulson.

Chelsea
Juan Mata is a very good winger. Chelsea squad is aging, Lampard, Drogba, Malouda, Terry are getting old, so it is going to be Kalou and Torres turn.

Manchester City
Offloaded Roque Santa Cruz. It should be done long time ago. Bought Sergio Aguerro (best buy) and Nasri (Ohh... I hate this...). Seriously, City is going to cause some trouble in this new season.Sold Shaun Wright-Philips to QPR (Tony Fernandes :P)

Others

Scott Parker from West Ham to Spurs
Peter Crouch and Wilson Palacios from Spurs to Stoke City
David Bentley from Spurs to West Ham (loan)
Jermaine Jenas from Spurs to Aston Villa (loan)
Joe Cole from Liverpool to Lille (loan)

Why all good players choose to go to Chelsea or Manchester City, but not Manchester United?

林冠英的部落格

2011-08-17T00:16:00.000+08:00

多谢辉业在面子书里分享了这篇文章，让我发现原来我们槟州首长也有一个部落格。

也许我是一个喜欢听故事的人，也是一个和我们槟州首长有一些共同理念的人，读了一篇文章就爱上它了。

林冠英

《星洲日报.槟城在望》专栏文集

希望有缘人可以读一读这篇文章 - 给精英的公开信

Online Shopping

2011-08-15T12:54:00.000+08:00

Is it relatively cheaper buying from an e-shop? I'm not sure. My wife asked whether I'm obsessed to online shopping recently because I have bought some thing that is useless. By using the word 'useless' mean that a person can still survive without owning or having that thing. Somehow, I bought because I 'think' they're cheap.

I've bought many accessories for her, cheap but look nice ones, but she told me that she does not have enough fingers to wear them on. I guess that's the answer because they are not diamond solitaire or Swarovski crystal? Just kidding. Ring is annoying, I'm not used to it too, so I can totally understand the feeling. What made me to buy those is because I saw a pair or earrings that matches a pendant that I gave her previously, so I just have to do it, and they're cheap.

Besides, I am like addicted to 'lighting' or 'lamps' recently, not because I'm working in Pxxxxps, but rather what they can do and make me feel. A good lighting effect can create a good atmosphere and environment, especially those dimmer lighting can help us to relax, just like those in spa or facial center. Again, I bought a few 'cheap' lamp because I cannot afford to buy 'designer' lamp, and I will be hearing a lot of mumbling if I did. Try to see www.hokare.com. I'm still waiting for the items to be sent to my house.

Still have one list of items that have to being sent, those are creative items. They're relatively more expensive although they are made in China, it has to be shipped from China too, that's not cheap. Waiting and waiting.

If I have more opportunity, I will grab oil painting and designer clocks if there price is right. The buddha painting in Batu Ferringhi is RM220 without frame, I think I would be crazy to pay for that. I was tempted but I told myself NO WAY.

Let me see whether got any kang tao... then I can buy a few items that I really like to have to decorate my home.

-O.o-

Surprise... surprise

2011-08-09T08:54:00.000+08:00

Surprise, surprise comes with price to pay.

- ChoonShih (2011)

Lay Off

2011-08-08T09:36:00.000+08:00

Since the US economy is not doing well, after multiple injection of capital into the market, the global economic sentiment does not help either. Companies are freezing the hiring, trimming down the operating cost in a more extensive way, cost being cut from everywhere, worst case is that someone has to be laid off.. Be grateful for what you're doing, at least you have a job, you get paid, you still have something to look forward. Somehow in another half of the world, some unfortunate thing such as business continuity decision has to be made to ensure corporation or organization survival in the difficult time.

I have copied a few laid off from this link, people are being laid off. I feel sorry for them, yet I wish that they can get a fresh start as soon as possible. So, please be grateful for the job that you still possessing.

Borders Store closed, 10,700 jobs lost.
Golden Sachs axes 1,000 jobs.
Cisco cuts 6,500 jobs.
Lockheed Martin: 3,300 ..... and counting.
Merck slashes 13,000 jobs.
Blackberry maker slashes 2,000 jobs.
HSBC ousts 25,000 jobs.
Boston Scientific cuts 1,400.
Credit Suisse boots 2,000 workers.
Pfizer downsizes by 5,530 jobs.

Please sum up the jobs being cut, and I believe that is going to happen in Asia, sooner or later, unless there is a big turnaround. Let us hope for the best.

Good luck.

Kitchen Cabinet (Draft)

2011-08-04T17:03:00.000+08:00

Sometimes, you really cannot depend on those people doing things for you just for the money, they provide lousy service, and worse yet, lack of creativity and innovation.

You might complain that my own design is average or below average, or 'so-so' only, but I can tell you that the original proposal is 10 times lousier. I'm not sure whether this cabinet can be turned into the real thing inside my new kitchen, but I'll try my best to make it happen.

You can see the real one when it is done :P

Looks very simple, yeah... no fancy things, I want practical things for my kitchen, with sufficient storage and minimum maintenance. I'll put on glossy glass finish for the cabinet doors, expensive stuff, need to be supported by other expensive stuff too... the soft closing things.

Money money... I need money.

:D

Weak week

2011-08-01T08:06:00.000+08:00

I feel weak, or the tiredness very much since the blood donation. I think it was like 2 or 3 weeks ago? I have taken one blood test one week after the donation, and the report a week after that. It was not an awesome report, but it does reveal something that I need to pay attention.

My cholesterol level is over the upper spec (seems like very engineering talk), the bad cholesterol is contributing to the hike from my previous test. I guess all those LDL is contributed from:

too much fast food during the 'Coke; glass promotion. I have collected 7-8 pieces of them, so guess how much they have contributed?
too much curry mee and char koay teow? I eat the cockles like nobody's business, they must be trying to find the way out from my stomach, but somehow stuck somewhere else.
Less exercise. The passion is there, but... but... (too many excuses?) I'm actually very busy with the house and wedding, and ended up very tired, any jog will not be refreshing, but appears to be torturing..

I need exercise. I'm weak, or at least relatively very weak compared to myself a few weeks ago. Maybe I have donated blood, maybe I did not have enough sleep, maybe I'm stressed? The red blood cell story is another thing that cause this?

I'm not sure. I just hope that I can wake up everyday like I did, and can straightaway kill a few tigers for breakfast. Come on... nose... stop running.

Help me....

Money Tricks

2011-07-19T09:14:00.000+08:00

Everyone knows that money is never enough, no matter you make a few thousand, or five figure a month. The standard of living keep increasing, but the wage in Malaysia is not tracking the trend. I'm not going to moan on the failure of government to transform Malaysia into a high income country, but they should have done it. Inflation is at all time high, cost of food almost hike 30% since 3 years ago, blah blah blah.... we need to save for the rainy days and for your retirement ages (too early to think about it? Think again).

I just read an article of published in money.cnn.com, "Secret of extreme savers". I'm not an extremist, but as soon as I flip out my burnt pocket, I know that I need to do something, sooner rather than later. I want to share the points that being highlighted, hope the lucky reader could be benefited.

Avoid debt (50%)
Save for the big ticket items such as new cars, house, and so. Pay in cash. Imagine an auto loan amount of RM50,000 with interest 3% and 5 years repayment plan. If you pay in cash, you could save up to RM7,500. (That's the magic of mathematics)
Delay gratification (35%)
Hold yourself for 3 - 6 months for anything than cost you more than certain amount, which make some financial sense to you. I did it for the smartphones and DSLR. I'm cut off my wishlist, but still happy with my ancient Nokia phone and Alpha 200. FYI, one HTC phone is around RM1,500 and Sony A55 or Canon D60 is around RM4,000. (I tell myself to wait and wait)
Create multiple stream of income (20-25%)
Have taken up tuition classes, added some income and hopefully I can stabilize everything by next year, optimize the schedule, and make more time for myself for other things. I realize that I have been spending money like nobody business in 2011, for the new house, wedding, honeymoon, etc. Maybe I should conduct one-to-one, or one-to-two tuition?
Live below your means (60%)
That is not happening to me. Our appetite is big enough to swallow an elephant. The semi-D, the renovation, furniture, electrical appliances, etc, I guess most of them are top brands. Sometimes, it is difficult to balance the brand, price and quality. I have to sit with my wife to have a discussion about this one, because most of the time is me that request to pay more for the 'quality'.
Cut down on every day expenses (40%)
Cut unnecessary spending such as beverages (bring your own tumbler), less dining out (taking meal at home), join reputable and well-organized race only (not all chapalang ones), consolidate travels (cut the back and forth trips). I'm thinking to plant some vege at my new home, sounds interesting.
Track your spending (30%)
Yeah, my wife and I are doing this, but we did not make use of the record. Maybe we should spend some time together to review the spending, or to set a target saving amount for every month. I told my wife that we need to start budgeting already. Try to jot down everything, you'll be amazed how much you've spent on food, dining out, snacks, and some unnecessary items. (Does that inlcude Coach bags as well?)
Live on one salary while bringing in two (38%)
Yeah, my wife is very much looking forward to stay at home, running the house work and taking care of the children when the time comes. Therefore, I think it is a great time for us to actually live on one's salary while saving the other portion. Spend the small chunk and save the big chunk, how good if we can save RM3,000 per month. That would be RM36,000 a year. Should be able to get a 5-6 year old Japanese car :P
Automate savings (35%)
I have a couple of standing orders that keep sucking money from my deposit account. I did not really realize that but I tend to make it so. That's force saving. If I set aside RM200-300 per month for this purpose, I could end up saving RM2,400 - RM3,600 a year. Not much, but still it is money. People do it at RM500 - RM1,000 per month, perhaps I should try that too.

Maybe one or the combination of techniques can help you to save money. It is not an easy task, it takes effort and determination to be a prudent saver and a cautious consumer. Take up the responsibility and ownership of your own money. Multiply it, you be surprised how powerful money is.

Good luck.

--$$$$$$$$--

A few updates

2011-07-15T09:39:00.000+08:00

Have been missing the running sessions because I was busy with the wedding and house renovation project. Have to push it very hard to get it done in a few weeks time.
I'm officially confirmed as Philips Lumileds employees and entitled to get some 'extraordinary' benefits. Need to do some time doing the calculation see which does make sense to me.
Kinda no mood to work, and seems like all my attention are diverted to getting the house done. I would say I'm crushed into pieces (means that I'm in a very unorganized stage)
Donated 450ml of fresh blood. Get something very useful, which is the 'portable' cutlery, got everything I need such as a small spoon, fork and a pair of chopsticks, less the knife.
Kinda addicted to become an interior designer but lack of exposure and training, so it would remain as a dream. I'm an amateur designer.
Feel a bit exhausted in the middle of cross junction. I know I need to do more, but I'm lazy. At least I need to rest or sleep, but I don't want to. I'm doing all the rubbish things now.
Another thing, I broke down in tears when I see how to police officers treat the people in 709 event. The government is failing the people as well. I'm kinda addicted to the news and youtube clips of 709, which surface at the wrong timing, too.

Just to summarize, it has not been a good habit, attitude or progress so far. I need to change that.

Go, go, go....

Extra Flab Eraser... Let's Work Out

2011-07-07T14:11:00.000+08:00

I just think that this is a good article/post, so I have to share it.

Erase extra flab with these super-effective tricks.

IN THE GYM
1. Catch the running bug. You'll continue to burn fat after your jog: People who run for at least four hours a week melt more calories than non-runners, even when they're not running, a Yale University School of Medicine study reports.
2. Crank it up early. Working out harder during the first half of your workout and taking it easier during the second burns up to 23 percent more fat than doing the opposite, according to a study from The College of New Jersey.
3 & 4. Go hard -- and make it quick. Staying at 80 percent of your max heart rate for 40 minutes can amp your metabolism for 19 hours afterward, research published in Obesity notes. And doing a shorter workout at 75 percent of your max aerobic capacity will give you a greater metabolic boost than sweating longer at 50 percent, a Colorado State University reveals.

5 to 7. Lift dumbbells ... slowly. More muscle equals mega metabolism boost. Strength training can help you trim major fat, research reveals -- and doing super-slow (versus normal speed) reps increases strength by 50 percent.
Plus, using dumbbells activates more muscle fibers than using machines, explains Gregory Haff, Ph.D., an associate professor in the exercise physiology department at West Virginia University.
8. Speed up, slow down. Alternating bouts of high-intensity and low-intensity cardio has been shown to torch pounds.
9. Put on weight (literally). Wearing a weighted vest (about 10 percent of your body weight) while walking can boost your calorie burn by 8 percent.
10. Download Rihanna, not Brahms. Listening to up-tempo songs actually makes you run faster and harder than listening to slower-paced music, British scientists say.
11. Let kettlebells ring. Not only does working out with kettlebells build muscle, but doing it for 20 minutes burns as many calories as running at a 6-minute-mile pace for the same amount of time.

12. Keep it up. As few as 80 minutes a week of aerobic or weight training helps keep you from regaining belly fat after losing weight, according to researchers at the University of Alabama at Birmingham.
13. Add poles. Use Nordic poles while you walk, and you'll burn 20 percent more calories, says research from The Cooper Institute in Dallas.
14 & 15. Lift first, nix the rest. Doing strength training before cardio can torch more fat than cardio alone. And if you do one move after another without pausing, "you'll see more gains in strength and muscle mass," says Dr. Pierre Manfroy, M.D., consultant for the book "100 Ways to Supercharge Your Metabolism."
16. Add pounds. Lift heavier weights for fewer reps to make your workout more intense -- and burn more fat -- Manfroy says.
17. Try aromatherapy. Exercisers who inhaled strawberry and buttered-popcorn scents torched more calories than those who sniffed neutral odors, according to research from the Smell and Taste Treatment and Research Foundation in Chicago.

18. Box yourself in. Wii boxing knocks out nearly twice as many calories as some other games, like Wii golf.
19. Kick it. Playing soccer not only torches more fat and builds more muscle than jogging, but it feels less tiring, Danish research reveals.
20. Stay in shape. Fit people have more fat-burning metabolites in their blood than couch potatoes do, scientists say.

IN THE KITCHEN
22. Get more protein. Eating a protein-packed breakfast and lunch helps you burn more post-meal fat than if you eat lower-protein meals, according to Australian research.
23 & 24. Guzzle green tea -- or coffee. Downing five 5-ounce cups of green tea a day boosts metabolism, says Lyssie Lakatos, R.D., author of "Fire Up Your Metabolism." Two cups of coffee will also do the trick, one study shows.

25. Have an omelet. Eating two eggs for breakfast while dieting will help you trim more weight and body fat than if you ate the same amount of calories noshing on a bagel, scientists say.
26. Stay above 1,200 calories... "The average person's body goes into starvation mode if she eats fewer than 1,200 calories a day," says Eric Berg, author of "The 7 Principles of Fat Burning." "That's stress, and stress creates more belly fat."
27. ... and cut calories gradually. If you diet, don't trim more than 250 calories a day. Cutting calories too quickly slows your metabolism down, Dr. Manfroy says.
28 to 33. Munch on these. Almonds, cherries, yogurt, grapefruit, whole grains, and spicy foods have all been shown to torch fat.

34. Fuel up right. Eating a low-glycemic-index breakfast (such as muesli and peaches) will help you burn more fat during a subsequent workout than eating a high-glycemic-index meal (like waffles), researchers from the University of Nottingham reveal.
35. Think before you drink. Sipping as few as 90 calories' worth of vodka can slow your metabolism by 73 percent, one study shows.
36. Graze. Women who go without eating for long periods are more likely to have higher body-fat percentages than women who nosh more regularly, one study notes.
37. Dine like a Greek. Eating a diet rich in monounsaturated fat (think olive oil, avocados) can help trim both weight and fat, research published in the British Journal of Nutrition shows.
38. Stop gorging. Your body can only handle so much food at a time, so stick to 600 calories or less per meal to maximize fat-burning, says Leslie Cooper, co-author of "Flip the Switch: Proven Strategies to Fuel Your Metabolism and Burn Fat 24 Hours a Day."
39. Skip juice. Reaching for an apple instead of apple juice is not only better calorie-wise, but it'll also do a better job of boosting your metabolism, Dr. Manfroy explains.

IN YOUR LIFE
41 & 42. Get C and D. Vitamin C can help you burn more fat, and D may help you lose fat, research notes. Aim for 400 to 500 mg of C and 800 mg of D a day.
43 & 44. Walk more (in denim). Researchers found that fitness-friendly offices (think treadmill desks, mobile headsets) helped people trim pounds and fat, as did wearing jeans to work, since dressing casual encourages you to move more. Wear comfy clothes when you can, pace while on the phone, and stand while chatting with co-workers.
45. Add fish oil (And work out). Taking 6 grams of fish oil per day and hitting the gym three times a week can help nix body fat, an Australian study reveals.
46. Work the day shift. Keeping nontraditional hours lowers levels of hormones that trigger satiety, increases blood glucose and insulin levels, and raises levels of the stress hormone cortisol (which can drive you to eat more), scientists say.
47. Nix the boob tube. Cut your TV time in half, and you'll burn more calories each day, research from the University of Vermont suggests.
48. Go mental. People who visualized themselves training a specific muscle boosted the strength in that muscle group, researchers found.
49. Eat a smaller dinner. Your body may not digest food -- and burn fat -- as efficiently if you down a huge meal right before bedtime, especially because your metabolism is slower while you sleep, Dr. Manfroy says.
50. Jump-start your morning. Wake up your metabolism -- and get fat-burning started -- by doing some sort of exercise within the first few hours of being awake, Cooper suggests.

51. Get your snooze on. Sleep for a solid 81D 2 hours instead of 51D 2, according to research published in the Annals of Internal Medicine, and you'll lose more fat. Sweet dreams!

Green Tea

2011-07-06T15:08:00.000+08:00

hmmm... I know that drinking Green Tea has a lot of benefits but I did not really look into it, until I Googled about it. I copy and paste the benefits down here, so that anyone of you that would like to start drinking Green Tea can find some reason to take it up.

Since I need to cut down some weight, and combination of caffeine and Green Tea is good for weight loss (see point no.6). I guess I can pair them up, maybe 2 cup of coffee and more than 4 cups of green tea a day? Sounds good.

The content are taken from : http://www.nutritionalsupplementshq.com/green-tea-benefits/

Lowers your risk of cancer. Although the studies of how green tea affects cancerous cells are still in their infancy, there have been human trials which indicate that it does inhibit cells from developing cancer. EGCG in green tea regulates and inhibits cancer growth by killing cells that are growing inappropriately. In Japan, a study of 500 women with Stage I and Stage II breast cancer found that increasing their green tea consumption before and after surgery significantly lowered the risk of recurrence. Another analysis of 22 studies of the correlation between green tea and lung cancer concluded that by increasing your intake of green tea by two cups a day may reduce the risk of developing lung cancer by 18%.
Eases the pain of rheumatoid arthritis. Study results reported in the Proceedings of the National Academy of Sciences shows that polyphenol antioxidants in green tea benefits suffers of arthritis by reducing the incidence and severity of the disease. EGCG protects cartilage destruction and reduces joint swelling and pain. This leads many scientists and health professionals to recommend green tea as a legitimate remedy for treating arthritis.
Stabilizes your cholesterol levels. Researchers believe that green tea lowers your cholesterol levels by reducing its absorption in your digestive tract and increasing the rate of which it is excreted. However, your body does need cholesterol to build cell membranes, insulate nerve fibres and create hormones. For this, green tea benefits you by preventing the conversion of LDL cholesterol into it’s more dangerous, oxidized form. Oxidized LDL is one of the main factors in the development of atherosclerosis (the build of plaque that blocks your arteries as LDL gets sticky and clings to your artery walls) and increases your risk of heart attack or stroke. The amazing antioxidant effects of green tea protect this, helping to keep your arteries clean.
Prevents cardiovascular disease. A Japanese study published in the Journal of the American Medical Association showed significant reductions in deaths from cardiovascular disease among green tea drinkers. The study found that over an 11 year test period, individuals who drank more than 5 cups per day had a 16% less chance of mortality and mortality related to cardiovascular disease when compared to individuals who drank less than one cup per day. They also found that green tea was especially beneficially in preventing strokes, due in large part to the antioxidants and how they prevent clogged arteries.
Boosts your immune system. Catechins, the antioxidant polyphenol compounds, have been shown to have a major impact in your immune system. Research conducted by the Brigham and Women’s Hospital in 2003 revealed that theanine, found in green tea, boosted the activity of the gamma delta T cells that form part of our adaptive and innate immunity. The study followed a group of coffee drinkers and a group of tea drinkers who each drank 600ml of their drink daily. Blood samples taken four weeks later quite clearly showed that production of these anti-bacterial proteins were five times higher in those drinking tea.
Promotes weight loss. Both green tea and green tea extract have been shown to fight obesity and lower LDL cholesterol – both of which ultimately lead to a reduced risk of heart disease and diabetes. The polyphenols in green tea are extremely useful for dissolving triglycerides, a substance in the liver and small intestine made up of mostly sugar and fat, and this is thought to be the reason green tea benefits fat loss. EGCG is also known to stimulate your metabolism and accelerate weight loss. When combined with the caffeine in green tea, this causes your central nervous system to release fat into the bloodstream to be used as fuel which burns your body fat off.
Reduces tooth decay. Antibacterial properties found in green tea are also used by your body to kill the bacteria that causes plaque on your teeth. Research by the Journal of Periodontology has also shown that for every cup of green tea you drink, there is a decrease in indicators for gum disease. Fluoride is also found in green tea which helps to protect against cavities.
Effective in the treatment of multiple sclerosis. In 2007, Dr. Orhan Aktas from the Institute of Neuroimmunology conducted a study of how green tea benefits sufferers of multiple sclerosis. While current patients do not have many options to prevent tissue damage and disability, he found that the flavonoid EGCG found in green tea could have a huge impact on multiple sclerosis. He concluded that EGCG is capable of directly protecting against neuronal injury in living brain tissue and that EGCG constituents may open up a new therapeutic avenue for treating MS by combining anti-inflammatory and neuroprotective capacities.
Slows the onset of Alzheimer’s and Parkinson’s disease. A recent report published in the journal Phytomedicine has found substantial evidence that the enzymes found in green tea protect your brain cells from damage. Another study conducted by the University of South Florida looked at the effects of antioxidant EGCG. It was shown to be a protein blocker which prevented the chemical reactions that can lead to nerve damage that can lead to Alzheimer’s and Parkinson’s.
Fights the cause of allergies in your body. Methylated epigallocatechin gallate (EGCG) has been shown to block a cells receptor involved in producing an allergic response. By blocking the production of histamine and immunoglobulin E (IgE), two compounds in the body that are chiefly involved in triggering and sustaining allergic reactions, EGCG could very well be the compound which prevents you from having watery eyes, sneezing and coughing.
Helps to fend off infections. Again, as one of the main benefits of green tea, EGCG has been highlighted by a study published in the Journal of Allergy and Clinical Immunology as being able to prevent infections, including the HIV virus. EGCG binds with CD4 immune system T-cell receptors and stops HIV from doing the same to reduce the risk of infection. While it is still way too early to peg green tea as a cure for HIV, an Egyptian study has shown that combining antibiotics with green tea significantly boosts the effectiveness of the antibiotic. In fact, when tested against 28 disease-causing microorganisms, green tea enhanced the bacteria killing power in every single case.
Reduces and prevents acne. Green tea benefits acne in a number of different ways. It’s antibacterial properties attack and kill the acne bacteria while the anti-inflammatory benefits of green tea reduce the swelling and redness. Antioxidants fight against free radicals which damage the skin and make it more susceptible to acne also help to balance hormone levels to help prevent future breakouts from happening.
Slows the aging process to prevent wrinkles. One of the latest benefits of green tea is the effect it has on your skin and the aging process. It is again down to the antioxidants that prevent cell oxidation and damage that can make you look older than you really are. Studies are mixed on this particular green tea benefit as new research has come to light which suggests the full benefits can only be had by applying green tea topically to your skin. However, many people have found that potent green tea extracts do have a positive effect on their skin, leaving it softer, more supply and younger looking.

You can judge for yourself.

Dailymile 20110627 - 20110703

2011-07-05T11:46:00.000+08:00

Erm... initially I registered this online application so that I can track my running activities, but somehow things change, and I'm here without any treadmill, everything since then changed, the weekly mileage is miserably low, or most of the time -- none.

Anyhow I'm gonna change that, since I do not have a gym membership, I don't have a treadmill, so the best way is to run in my neighbourhood. Going to increase the mileage and decrease the pounds building up 'silently' around my waist.

Now, 66.5 - 67kg, target 65kg by end of the month. Just had an apple, white coffee and a slice of honey dew for breakfast. Can I sustain?

Oh ou... KOTR and PBIM

2011-06-28T19:27:00.000+08:00

What do you think when you see KOTR and PBIM? My wife asked me that, I told her that it is King of The Road, PBIM? Of course it is something related to running also laa... it is Penang Bridge International Marathon. I saw that I set a pretty 'ambitious' target even without knowing the taste of running a full marathon. Now I have completed 2, one with 5h43m, and the most recent one is 5h22m, only 21 minute improvement, which mean 30 seconds improvement from each KM.

You know what? The target was set at sub4.5h. OMG... how naive I was, or I should say how I'm totally out of the condition, lack of the fitness and stamina to really 'run' the 42km, because I managed to run not more than 25km, I guess. Still have a lot to do with my legs. Hope I really can take some time in September and October to boost up my running.

Actually I did not make any pledge to finish 3 marathons, don't know where the heaven it comes from. Since I always think that I made that promise to myself, so I register for the last full marathon for myself in 2011, hope I can finish it with flying colours. Then, I will have my own collection of 3 full marathon finisher T's. :P

Still have a lot of work to do to beat the KOTR in October, but you never know how good you can be, without really push yourself to the limit. Here I come.

KOTR 2011 - 16.8km

PBIM 2011 - 42.195km

Take a good rest for a few weeks to prepare for my own wedding, and get the house to be done.

=good luck=

Super Double Chin

2011-06-27T23:47:00.000+08:00

It is not good to see, not good to look, but I actually felt great posting for the shot, because the finishing line is just 20 meters ahead...

Sorry for contaminating your sight, but you should know that you don't expect to see only good things here, right? Just like every day life, nothing goes smoothly and peacefully...

Managed to shave around 20 minutes from Sundown Marathon 1 month ago. I shall target to do better for PBIM then :P

We M.A.D.ed

2011-06-23T08:03:00.000+08:00

MQ and CS are becoming MAD, it is not the insane mad, but we have Make-A-Difference. With a little contribution from everyone, we can make a big difference. I have donated some money to SPCA Selangor, in case you do not know what is SPCA, it is called the Society for the Prevention of Cruelty to Animals (SPCA).

The aim of the SPCA is to protect defenseless animals and to alleviate their suffering. They receive more than 700 unwanted, homeless or abused animals every month. They provide an adoption program, investigation of cruelty reports, humane education, assistance to community animal caregivers and run a dedicated, low-cost spay/ neuter clinic. They also lobby the Government and local municipals for humane treatment of animals and harsher penalties for perpetrators of crimes against animals.

Founded in 1958, SPCA is a well-respected and trusted Non-Profit Organisation. Over the years, the organisation has gained tremendous goodwill, recognition and support from animal lovers all over Malaysia.

Hope this world will become a better place for human, and also the animals.
They own this land too.

-Let's contribute!-

A Few Things I like About Singapore

2011-06-22T18:42:00.000+08:00

It is a vibrant city. Relatively more modern than Kuala Lumpur, not to mention Penang. Guys and ladies dress up nicely to work. Most OL even dress up sexily, revealing the cleavage of fortune (no offense), it is good to look, not sure whether good to hold.
The city is safe, much much safer than Kuala Lumpur. I can leave my luggage somewhere in front of the wash room and not worrying a second that it would be missing. In KL, ermmm.... I hate to say that, but things tend to get lost.
People Q' up. Singaporean or some other people in Singapore might think that 'WTF, every day need to queue up for everything'. I totally disagree. I like the organized way, because I do not like what I'm seeing some old uncle aunty take it for granted. Yeah, you have the privilege but respect is earned.
The public transportation system is fantastic. The MRT, LRT even public buses have tolerance of +/- 5 minutes, but Rapid KL could easily beat the mark by 3-6 times slower.
Singapore Dollar (SGD) is a strong currency. I was born in Penang and live in Penang since then, I pay MYR1.95 for one litre of RON95 and in Singapore I pay SGD2.00; not much of different though. BUT... I could earn MYR4000 with 3 years working experience, and SGD3500 in Singapore, but the cost of a pair of Asics shoes MYR299 and SGD125 for the same thing. One economy rice with 2 meat and 1 vege is SGD2.50, and RM4 is considered cheap if you happen to know one.

That's all. I'll add on if I can think of more....

Unhappiness?

2011-06-15T17:13:00.000+08:00

Not sure whether anyone notice that I'm not happy... even myself always doubt that whether I'm happy or not. Maybe I spent too much time thinking about it, so that makes me unhappy? I bought myself one pair of Nike walking shoes, I thought that would cheer me up, but seems like it is does not related to suppression of shopping desire.

It might be due to work, home, etc.... or I'm just too tired. I need a rest. I guess it is full trip nap for the flight later. Don't think too much.... I'm a happy man, have a good job (although not confirmed yet), driving a nice car, a married man, have a pair of good parents, ...., ...., ...., still have money in my pocket.

Unhappiness is false?

Lesson Learned until 12 June

2011-06-12T19:38:00.000+08:00

Just a summary of the learning...

Do not wait for others to come to you, go after what you want. No one should bother about your reputation except yourself.
Believe that people always make mistake, intentionally or accidentally, so double check, especially when you sign contracts or agreements.
When you have to really spend money or resources on something, make it the best, or at least make it better. Else, why do it?
Don't overestimate and underestimate yourself. Lift something up and, if that's necessary, lay it down, like a man.
Love your life partner, because he/she will love you back twice as much.

Every day there's something new, there's something to learn, you have to really 'look' into it.

-CHEERS-

Sushi Q

2011-06-07T17:33:00.000+08:00

Assorted Sushi and Sashimi Box + Miso Soup + Hot Green Tea from Sushi Q for RM11.90 instead of RM23.80 (Pork-free)

Honestly, do you think that buying just one set is not enough? because I wanted to belanja my dear,but it seems so delicious. It is eaither at 1 Utama or MidValley only, and it is going to happen at the end of this month :p

Sushi Q, hope that it is 100 times better than Sushi K*** and Sushi Q**** that I've tried in Penang.

-woohoo-

Early Gift for Father's Day

2011-06-03T07:50:00.000+08:00

Father's Day is not here yet, but the gift is. MQ and I have gave this gift to my father, it is totally my idea but not totally without any reason. Let me go through the rationale for it:

It is a need. Since taking up the job, my father has to wake up early, groom himself with Gillette and foam. Time is money, now he can do it on his way to work, probably get another 10 minutes sleep?
It is a bargain. Retail price is RM179, some being sold at RM149. I bought it at RM117.
It is a good gift. I bought things for my parents but most of them are not applicable. I want to get them 'useful' things.
It is an high tech gadget. Special shaving blades which I know nothing about.
It is rechargeable, means it is more environmental friendly. I full charge stands for a week, it even got a 40 minutes low-batt indicator. Wow....

Assumed that I paid RM120 for it, and a RM20 blade for a automated shaver, the balance is RM100, divided by 5 good reasons to buy, probably more, each reason is RM20, then divided by 2 again, if MQ shares the same ideas as I do. You do the math, it is a MUST-BUY~!!!

-woohoo-

Tuesday Blue

2011-05-31T11:25:00.000+08:00

I'm kinda in the not-ready-to-work mood, fatigue is pulling me down, but not killing me. Lost appetite, craving for energy drink, always think that I'm dehydrating, can feel my organs are burning from inside out, but I'm quenching them with ice water.

Just imagine what will happen when you pour ice water on a red-burning of metal piece. You are not only hearing the hissing sound, but also the physical damage is irreversible too, the metal piece will start to warp, but I'm so HOT, what to do? Since I'm not in the mood of doing anything, although I have tonnes of things to do, to complete, or to make progress. WTH that I'm doing here? I want to share some thoughts that came across my mind during the Sundown Marathon.

Set Goal, and break it up into smaller goals.I wanted to finish the race in 4 hours and 30 minutes, but without training, I know that I have to revise it. I have set it at 5 hours, with base line to complete the race. I checked my timing every km until km21. I tried, but my legs really could not take it, but I had managed to finish it at 5 hours and 43 minutes. Although I missed the goal, but it was a proud accomplishment. You know people say "Aim for the moon, if you missed, you could get the stars'. Always aim higher.
Don't ever underestimate the distance of 42.195km, it will never kill you, but it will wear you down. Be prepare for it.
Penang Bridge is approximately 13.5km, imagine you have to run from N-Park to the toll house, back to N-Park and to the toll house again. It is not a short distance, you'll feel tired even you are driving.
After you made up your mind, buckle up, and go all the way.
If you have registered yourself in anything, a competition, a race or a contest. Don't even think to give up or try not to show up. Think, judge and plan properly before making any decision, stick to it, and make it a success. I had multiple cramps during the race after km22, and I kept telling myself I simply have to finish it, and finish it within 6 hours. I monitored my timing, I adjusted a bit, and I did it.
When you're tired, take a rest or move in a slower pace, but continue to make progress.
When my legs almost cramped, I told myself I cannot let it happen, because all my effort will be vanished in a second. I controlled my speed, I paid attention to each stride that I made, I tried to relax. I even stopped a few times to apply 'counter pain'. My plantar was pain like hell, I even tried a few tricks to relieve it, it did not work for me, but at least I tried, else I do not know which method works, and which one don't. Keep it mind that I need to keep going, moving towards the finishing line.
Do something with a partner or a team that share the same interest or goal
Occasionally, you will feel down, you want to give up due to the challenges hit you, or knocked you down. You need someone to life you up, getting a partner or a team really can help you. I went to Sundown alone, I have to cheer myself up, I have to lift myself up, I have to motivate myself, and keep telling myself why I want to do it. I saw a few couples that ran in race, side by side, helping each other, taking care of each other, the feeling must be great to accomplish something together with someone that share the same interest or goal.

I need to do the same for my work too :P else my boss will trigger me very soon. Good luck.

d-.-b

Maiden Full Marathon Run

2011-05-31T00:24:00.000+08:00

No matter how, no matter what.. sleep can wait... yeshhh.....

-yeshhh-

Unprepared

2011-05-27T14:50:00.000+08:00

Right to the face of my first full marathon unprepared. Target 5 hour, but I'm not sure whether I can make it, I have to believe that I can.

Wish me good luck.

Help me....

Maybankard 2 Cards

2011-05-26T00:36:00.001+08:00

When is the last time you're impressed with something? I do not have long memory, so the most recent one is my application of Maybankard 2 cards from Maybank, else what? I was making some comparison among a few credit cards, so that I can shortlist and pick a couple that really suits me, and help me get something from spending.

I had my eyes on the Maybankard 2 cards for quite sometime. Coincidentally, I wanted to have McD to get the cute little pink glass, I was approached by a sales officer, I signed up, and I asked the young gentleman to expedite my application, because I might use it in the weekend. He told me okay, he will do it, I bought his idea, and went back to my workplace. I doubt my application will be processed as soon as I wanted it to be, so I called up Maybank customer service, another gentleman told me that the fastest way is to walk in to a branch, prepare all the required documents, and let them do the rest.

I took a few minutes to think, and I started to print all the required documents, and I drove the Queensbay Mall Maybank branch. This time, it is a lady. She told me you need to submit this, this and this... I said nah... I have everything, she told me she'll fax it and asked me wait. No choice, I have picked the fastest way, and I still have to wait. I kinda cannot take it out of my mind for the past weekend, I even think to call up see whether they are processing my application. However, I happened to log in to M2U and I found that credit cards number are generated. Wow.... impressive, that was 2 days ago.

Monday, I cannot wait any longer, I called to customer service again. The gentlemen told me the cards are ready and already sent to the branch, should be ready for collection on Tuesday or Wednesday. Another wow... good job. I received SMS notification for the approved application. Wednesday morning, I received SMS about the cards are ready for collection.

I'm happy with the service being provided by the customer service officer on the phones, and the lady that help me to fax my application form. I am very impressed with the lead time, applied last Thursday, got it on Wednesday, 3-4 working days. 'Like' for Maybank!!!!

So, I must take this opportunity to promote a bit... hopefully the after sales service is even better.

If you are interested, kindly visit http://www.maybankard2cards.com.my/

I don't get anything for doing this, so please don't think too much.

<$_$>

One At A Time...

2011-05-23T23:05:00.001+08:00

I'm lost in nowhere, that's the worst part? No... the worst thing is you do not know that you're lost. I should go and get myself a spade now...

+++ GOOD LUCK +++

Positioning

2011-05-22T16:40:00.000+08:00

Yesterday, I was quite happy with whatever that I have done, at least that's a progress, to finalize the kitchen cabinet, to choose the tiles, to get the final quotation and get a 'feel' of the total debt that I'm going to carry. However, now, I started to think that whether I did everything for myself. I had a not very happy discussion with dad, we talked about the renovation, apparently he is not happy with the progress, attitude and quotation provided by the current contractor.

Someone that pushing so hard on the time line does not really seems to care about the other things, rather than meeting his own objective. Everything must go at the same time, or must come first to achieve the balance or optimum point. haiz... better talk to myself. I'm taking new job because it helps, I'm taking tuition because it could help.

I know that, but seems like the time line is against me. I'm quite disappointed but I started to think whether I should rely on anyone, put hope on anyone, get their opinion or so... Sometimes, it is pleased for me to talk with someone that can share my view, at least can have longer view...

Don't want to talk too much... better save my time to save my own ass. But, I'm really disappointed...

-EOM-

Where is my birthday present?

2011-05-19T21:30:00.000+08:00

I miss my birthday present so much, although I do not really expect something extraordinary, but I know I will always get something from my dear. We chose the my birthday present together, I was telling her that I want something that can burn a hole in her pocket, but I was too kind to do that. I love her, so I won't be so mean to her.

In return, I would like to get her something that she desires, needs or wants. The very first thing to get the house done, to put it a way that both of us like, but to renovate the bathroom that will make her feel more comfortable, so that she can soak herself in the bath tub, or more precisely, is the jacuzzi with bubble jets... envy huh? I might get to use it when she comes home late :P

I thinking to get more and more things to her, but I think at some point of time, I have to put the family at the first place. I cannot spend like nobody business, just for her, or just for myself. Need to save some for rainy days. In fact, I need to settle more and more bills in coming months. Cannot imagine that.

That's why I go and sign up Maybank 2 Platinum, hopefully they can approve my application. I would like to get something back for the spending that's going to drive me crazy, but I guess some can be postponed, delayed, but some has to do it now. So, hopefully I can get 5X treat points for the next bill that I'm going to pay with my credit card.

For that, I actually get a 'tabung'. I think that is a cheap gift, even children don't want that kind of gift, but boh huat laa... I want it, so I get a pink colour one, for my dear as well. I guess she probably will like it just because it is from me, and it is pink. After that, it is going to be kept in the dark corner at my place.

I really miss my birthday present. I wanted to have one for so long already.... that's the reason I'm kinda lazy in training, because I cannot measure my progress.... (finding a lot of excuses....) but during Sundown that time? I have no eyes to see.

But I'd be very happy to get it and finish my maiden Marathon with it. Grand opening for my birthday present.

Perfectionist - ME?

2011-05-16T20:51:00.000+08:00

Sometimes, it is very frustrating that something has happened, and you cannot stop blaming other things or people, like Ah Tu Ah Kao next door, the stupid BMW 5 series driver laa, the hard-to-find screwdriver laa, the Tom, Dick and Harry from ABC department laaa.... the last thing that you will think is whether you have responsibility for everything that happened around you.

I realize this long time ago, but you know when something happened, you tend to get panic, and start looking for solution, without have a 100% body check for yourself. I mean the progress, severity, urgency or importance of that single thing that piss you off.

Today is the the day with most accomplishment since Day 1 in PLLC. I do all type of hands on things, like hooking up grounding wire, laying down ESD mats, removing tables and aging lots, finding tools, sitting on the floor like baby start crawling, just to fasten screws on the bus bar. But, but.... I feel good, I do not need to wait for others, I do not need to DEPEND on others. I rather do it, finish it, complete it, execute it in the imperfect way, rather than waiting for the perfect timing for the perfect people to come to do the most perfect thing for the PERFECTIONIST - ME. Fyi, it will never happen.

My boss told that he is quite worry with the line setup, which I can 'smell' it from the conversation that we had last Friday. I knew he toured the line alone, without any professional guide - LIKE me beside him, that's why he is worry, BUT that is normal.

With the help of a supervisor that assigned to help me temporarily, he actually really really help a lot, he knows the process better, knows the people better, that's a plus for task execution. BUT the others with the capital F and E really are not helpful enough. Never mind, I'll do it. I know that without the support from certain people, I cannot make it RIGHT at the FIRST time, just like hole in one in the first tee-off, so I just try to tee off as far as I could, as close as I could.

Therefore, you only have class A grounding, not perfect grounding with triple A, or AAA. It is a huge relief. Still have some loose ends to settle, but at least, I gave up waiting, and I want to execute things and complete my task. 60% or 70%, rather than 0%, because of waiting for other people.

Good achievement. Proud of myself, rather than just saying it is a crisis day, but it is a happy crisis day, with myself learning to put myself into actions. woohoo...

Smooth... Nah...

2011-05-09T23:07:00.000+08:00

I never expect things to go smoothly when I decide to join this company,but as time goes on, I would think that I have everything under control, and I begin to settle down, not so tense, and so.... That's not a good sign, from my initial perspective.

I'm slowing down... but today, I see that many things starting to surface, that's the consequences for not keeping everyone inside the loop, and that is not possible, given that everyone has their own priority, I have mine too. In fact, I should have a reality check every day... every day.

I must keep executing.
Don't afraid to make mistakes.
Talk to more people.
Plan, plan for unplanned.

Not sure how well I can do it, but I must have a backup plan, for execution, for the company, and for myself.

Good luck!

Labour Day

2011-05-02T16:23:00.000+08:00

It is good to have a rest, did I just doing that all the while? Let me sum up a bit about what just happened in this few days.

I watched the movie 'Guan Yun Chang' on Friday night, it is not as good as I thought, but not bad either. Cao Cao is a very humorous and cunning guy, as what we learned in the history, but I was kinda distracted by his vocal.
I slept late after the movie and drove all the way from BM to Fort Cornwallis to attend the Family Day event organized by my new company. Weather was hot, and it was a happening event, with DL from local and Indon wearing high heels and thick make up, in such hot weather. Insane huh?
I left early because I think that they are going to reserve the lucky draw present, and to be published when we get back to the office, so have to go. I went to Summer Place, seems like it is another good place to hang out next time.
Followed by a futsal in Mak Mandin as usual. I've gained some weight, and it really has affected by agility and also footballing skill. I thought about the Sundown Marathon in the end of May, am I going to survive?
Fetched my wife from Bandar Baharu tol, had laksa, it just opened for 15 minutes, and then they declared that it is sold out. WTF? Luckily, we're dine in. Else, have to come back again don't know what time. The distance is around 32km, times 2 for back and forth trip.
Attended a wedding in Evergreen hotel, have to witness the 'everything' that cost more than 80 hundred. However, I'm not really impressed. Anyway, wish them have an ever lasting happy marriage life.
Checked on the progress of the wedding and house. The progress is not good enough. I foresee an extremely busy and frustrating weeks ahead until the house is done, my project can be stabilized, and so, and so.

Have to talk less, and do more, in a very quick and efficient manner. Wish me good luck.

-woohoo-

Katak Puru

2011-04-24T20:20:00.000+08:00

I heard that one of my team mate calling our department as Katak Puru... what a funny name. Things start to piling up, unless I clear them 50% of them by this week, else the QA will start complaining...

Katak Puru, jump jump....

Katak Puru is becoming the frog prince?... who knows...

I'm still dreaming. Must focus and settle my things now.

A big SLAP on my face

2011-04-19T08:33:00.000+08:00

I did something stupid, I was when I hold it, but I'm very very disappointed with myself when I know the truth. Slapped myself 3 times in the office, and it is another costly lesson. Let see how can I reduce the damage...

Smart people knows when to say 'NO'.

Stupid me. Be smart. No free lunch.

Misfire Catapult?

2011-04-17T19:01:00.000+08:00

FYI, my department name is Catapult, my project name is Catapult, but do you know what is Catapult? According to Wikipedia, A catapult is a device used to throw or hurl a projectile a great distance without the aid of explosive devices—particularly various types of ancient and medieval siege engines.Although the catapult has been used since ancient times, it has proven to be one of the most effective mechanisms during warfare. The word 'Catapult' comes from the two Greek words "kata" (downward) and "pultos" (a small circular battle shield). Katapultos was then taken to mean "shield piercer". Catapults were invented by the ancient Greeks.

What a long winded explanation, but I guess some of you could still don't know what is catapult. The time line to kick start the Catapult is nearer and nearer, and the stress and the tension level is rising like never before. Seems like I'm trying to be a perfectionist that have the 'perfect' and 'flawless' plan to implement my tasks. I bet there is no 'perfect' plan or timing to keep everything running.

I cannot imagine myself become the MISFIRED catapult, it is going to be a 'joke' among all the old birds in my current company, given that we are being hired into the company in such as high profile manner, which I don't wish to have, too. It is out of my control as well.

I'm going to do, to implement, to roll out 100% just to deliver on time. I have no time to wait... I have no luxury to procrastinate. I need to draw the courage out of my guts to do that. Wish me luck. I need my catapult to run, and to throw my name as high as possible.

Go, go, go... FIRE....

:P

Friday 3pm

2011-04-15T17:04:00.000+08:00

It is actually good that receiving general announcement asking you to leave the company at 3pm. I guess there are too many workaholic in this company, I believe everyone is trying their best to perform and deliver, that's the positive and good thing for the company.

This is the 2nd week, and I left at 3.40pm, it is 40 minutes later than previous Friday that I left that 3pm sharp. Not sure how long it would be like this, I foresee my life is getting more difficult as the dead line approaching, just like the D-day.

Anticipating, but don't know what to expect.

Sign of anxiety?

2011-04-07T21:57:00.000+08:00

I was very tired, I took a 10-15 minutes nap, I woke up, and I was rushing to work. I cannot believe that thing is happening to me, I guess the time line is killing me, and putting a lot of pressure on me, but I too good for all this, right?

Often when we lose hope and think this is the end, GOD smiles from above and says, "Relax, sweetheart, it's just a bend, not the end!

When GOD solves your problems, you have faith in HIS abilities; when GOD doesn't solve your problems HE has faith in your abilities.

WORRYING does not take away tomorrow's TROUBLES, it takes away today's PEACE.

That's three out of ten quotes that I got from my friend. I like it very much....

Need to get enough time for rest.

Review of the 1st Quarter of 2011

2011-04-07T10:15:00.000+08:00

This is how I would summarize my Q1'2011.

Erm... let us start by reviewing all the resolutions for 2011 first.

Walk the talk. -- I guess this is progressing very well, because the new company simply need the employees to execute, but still need to speed things up.
Be more financially savvy. I always project myself as a poor person but with a ambition to become a richman. Big spend items including car maintenance (have to do, no escape), pocket money for my wife (she had good time in Guangzhou :D), telephone bill (unforeseen one)
Hat-trick @ 28. House, wedding and honeymoon. Date of completion of the house will be delayed again, no experience in handling those things. Going to sign up pre-wed shooting package soon. The itinerary of the honeymoon still in the dark, shall start in May or June.
Be a better negotiator. That day kena scolded already for not being a good one. Need continuous improvement on this one.
Serious in running. I guess the priority of this one have to be lowered, because the new working environment, the busy schedule of tuition started to eat into my other schedules. Not a good sign, shall run whether it is possible, and aim for completion rather than timing.

That's all at the moment. Have to work now...

GPTW - Great Place To Work

2011-04-05T10:09:00.000+08:00

1. Shorter Fridays – Go back home @ 3pm on Fridays.

The management values your contributions but we also want you to make some personal time for yourself or for your family – and it is on us! There shall be no scheduled meetings after 3pm on Fridays - just pack your bag and go home!

Effective 1st April 2011 (April fool???)

Not sure whether this is going to be true, but glad to see this... can I really go home at 3pm on Friday? or I have to work until 9pm the days before Friday?

Not sure... see what other people do.

O.o

Have to get used to it...

2011-04-03T19:08:00.000+08:00

When I say it, it means 'changes'. Recently, there are many changes happening at the same time, and I'm trying my best to cope with everything that is thrown at my face. It is quite chanllenging, and I know I'm resisting to the changes, (that's a normal reaction when something happens in a short period of time), but I want to ensure the changes happen 'just nice'.

I would like to share with a few things that I have to deal with at the moment.

I have got a lappy from my new company, so that means I have to work at home, or on the go, because I do not think that I can 'complete' the to-do list that quite long as the North South Expresswy.
I have to travel early, but will not be clocked in as the working hours. That means I am going to work for longer hours, but cannot go back early. I hope I can change this one :P
My new boss is a very 'macro' managed person. He does not really manage me, because I cannot see him around during working hours, and it is quite difficult to ask for advice, or that would not be an alternative as well.
I have to bear all the pain and boredom during the peak traffic hours because I cannot go home earlier, and I have to travel to tuition center on time to take care of my tuition classes. Initially, there was going to be a day less in hurry, but after today, it is going back to the normal 2 busy trips again. Tiring, but hopefully it is rewarding.
Enough... have to eat first... later got class.

Until next time...

1st Wednesday in Philips

2011-03-30T09:51:00.000+08:00

This is my first Wednesday in PLLC, everyone here is going to get additional RM1 that is going to be expired at 10.00am later, so I guess everyone is going to have breakfast before 10am today. People here have breakfast pretty late, because it is quite flexible here, people go to cafeteria from 8 to 9 something, and it is normal.

After 3 days of driving to work, the mean time get to work from my home is 54 minutes, and standard deviation is 5.4 minutes. Am I going to spend close to one hour just to commute toa work? Not sure, but I really don't like the queue. According to the pareto, I guess the most spent time is at the junction near SMK and until whole stretch to Jalan Song Ban Kheng. I could spend around 20 minutes just for the 5km, hey 5km only -.-
Secondly, it is about what I heard in myFM today. The topic is about OCD or Obsessive Compulsive Disorder. If you do not know what is it, please visit here. The DJ's were referring it to the tendency of people keep using handphone whenever they're idle, keep updating social networking status, etc. I not sure whether it is approprite to use OCD in this case. I'm glad that I don't really have it although I like to go online and check on the updates, but it is not a must. There was a lad that will feel uneasy when he does not have his mobile around, for me, I will feel happy to lose it.
Many changes is happening at the same time. According to my boss's briefing, all four technologies are coming at almost the same, stacking up to each other. I'm not sure what is the magnitude of work to be done, but I know that I already opened a can of worms. Now I have to deal with it.

Enough talking, time to read email, do some planning, and get everything going at the quickest pace.

Share with you: Opportunitiy could come to you anytime, you can either use your hand to take it, or pass it to others. It is your choice.

-GOOD LUCK-

Which way to go?

2011-03-27T23:05:00.000+08:00

Woosh, I have been reminding myself to take the first traffic light right turn tomorrow, as I could be going back to the same old way to my previous company. I do not what is waiting ahead of me, I know that I'm on myself, I'm prepared mentally ( I guess)...

Hopefully, it will be a bright start tomorrow, although I'm just at the beginning of the tunnel.

Good luck, myself.

Perseverance, wisdom, and knowledge will lead the way. :D

-GOOD LUCK-

Complicated

2011-03-24T07:55:00.000+08:00

Just had Char Siu with my cubicle mates yesterday, the other young manager actually treat it as a farewell meal. I appreciate it. As the clock ticking, the feeling become more and more complicated. I still have bunch of work to finish, pile of things to hand over or pass up/down, still have to draft my farewell email, talk face to face to people that I need talk to, but how much time left?

After deducting the time required for the job to be done, maybe I'll just have another 4 hours? I'm not sure about that. My cubicle still like a mess, my drawers are still full... I'm going to another farewell lunch later, then another farewell dinner tonight. How am I going to 'clear' everything here?

Tentative plan is to stay longer tomorrow... what to do? I do not have to keep shits at my place, and pass shits to others, so I have to work my ass off at the very last minute before leaving.

Good luck to me.

-Everyday is a good day-

Double Dip...

2011-03-16T14:25:00.001+08:00

xxx, xxx & xxx,
Our goal is to find the root cause and close the case within two weeks from today.
We have to work aggressively towards this.
There is no luxury to wait.

My heart takes another dip after seeing this email, I need to go, but at the time that my service could be vital. There's no way back. I going to tell you everything after the meeting, I hope there's still resources that can support my project after my departure.

Feel bad... bad bad bad....

-.-'''

Struggling...

2011-03-16T14:18:00.000+08:00

There is no 'perfect' timing, so does this opportunity that popped out of nowhere. I tried, I'm being offered, and I'm struggling to leave, probably I'm too 'safe' and 'comfortable' here.

I feel bad for not completing each and every of my projects a few weeks before this one. I feel bad for the short notice. I feel bad for leaving a group of my mates.

Frankly, everything seems heavier at the moment.

O.o

Sudden Change?

2011-03-14T13:53:00.000+08:00

The face to face interview was quite fruitful... and the phone interview with Singapore site was going smooth. I'm not sure whether I'll be ending up in different company in the near few weeks, but I know that if that happens, there is a lot of changes lining up.

Start to think about the 'frequent' travel at the moment, I do not want to stay apart from my wife and family for too long. You can say that I cannot leave without them, but I would say that I need to be there for them. Waiting for the next news... don't know when... but it is happy to hear that people could 'buy me out'.

That's a compliment for me :p

Although I know there is tonnes of work to be done if that actually materialize.

-good luck-

Changes is good but not when it is too many...

2011-03-07T16:30:00.000+08:00

This year I'm trying to limit the changes to happen, but you know what? 人算不如天算！I know that I'm getting married, that is a status change. I know that I'm going to be teaching tuition classes, I'll be a teacher, that is a job change, to make positive outcome of the time I have. I know that I'm getting to carry more responsibility, as a son, to help out family or at least not to create trouble, that's a change, not a big one, but to think in a more mature way in a change.

I'm not planning to get my job changed.... but who knows? I'm attending interview. I'm not planning to spend time with new doggie, but who knows? Brandi left us so early to be with his creator, and I need to spend quite some time with Benji, at least to teach him, to walk him and keep him accompanied.

I do not have plan to knocked other people's car, but you know what? I knocked one of my colleague's car. I paid the damage for both parties, and that amount is around RM1000. I could use that for some many things, but definitely not for repairing cars.

I do not have plan to change my seating place in the office, but some how some kepo people want to change here and change there. I could be relocated to a place that I do not like, warmer place with colder people, I'm doing fine here. If they really move me, I really hope that I might as well move to other company.

That's all that I want to say in this 10 minutes.

~~-sien jor....-~~

Light Training

2011-03-06T20:20:00.001+08:00

Light training went well, still feel the 'sensation' at the place where I injured myself. 1 hour of futsal on Saturday, and 1 hour of field football are very rewarding, physically, and mentally. I got to test how's my condition towards the 100%, or I would conservatively said it is only 65% now.

I still cannot lift the ball very well, seems like there is some traumatic psychological effect, I afraid that I'm doing that too soon, since it is quite weak. But my left leg can be benefited from the slow down of my right leg. However, I need both leg in best condition for competition and running.

Will continue with the heat treatment later, and apply the chinese herb medicine from China. Keep my finger crossed that everything will turn out to be fine.

-jiayou O-

Save RM5.00 from Maxis Bill Monthly

2011-03-04T14:02:00.000+08:00

LOL... intended to do this long time ago but it was never materialized. As soon as I found that the RM5 notes is getting more and more significant, I told myself to do it, for myself, for environment, for saving, for convenience, for ..., for..., etc... so many advantages, why not?

Although it was a small amount of money, but a penny saved is a penny earned. I'm happy to see the number reduce from Rm89.80 to Rm84.80.

Futsal? Running?

2011-03-02T15:54:00.000+08:00

I want to get back to the turf, I want to get back to the road, treadmill, anywhere, I want to get back to the badminton court. The competition date is close... very close 1 company futsal tournament, and 26km Malakoff run in another 7 days.

The first question I ask myself: Am I fit to race?

I have not playing futsal since the injury....
I have not run since the injury...
I have not play badminton since the injury...

I tell myself, I want to race against time to get fit, and tomorrow is going to the first light training for futsal.

Hopefully I can do it.

-pray-

It is not the worst week that I had...

2011-02-27T21:15:00.000+08:00

Not many people know that I had an accident last Monday, but I had to let some people know. I banged the back of a car just at the exit of my company, so you know how the car owner would be, right? She is my colleague, not very close to me since she is in IT department.

I'm sorry for being an asshole for the reckless driving since I had something else in my mind, that's the last thing to do when you're driving. Luckily, she is a very very nice lady, not even a word that she wanted to 'condemn' me. I was in hurry, but the worst thing at the moment was her car cannot move, holy shit.... so I have to come up with some strategy she knows none that really can help. So, I am the guy.

I called for towing service, I tailed her car to the workshop, to let the spray and metal work business owner assess the damage and the cost of repair. Before that, I had to ask HuiMing to send the lady home. I had to postponed my tuition. See, just because of my carelessness, I had to waste so much time of others... really feel bad about that.

I did not feel really bad about myself, but feel lucky that my mistake did not cause something worse, that could cause any injuries, I can't afford that. Luckily, everything is about money only for this round.

Settled the car of the lady on Wednesday, lead time = 2 days. Settle my car on Friday, lead time = 4 days. Kinda satisfy with how everything goes. So, no pain, no gain. Have to be careful and caution whenever whoever is driving. Pay attention.

- E.N.D.-

Off Balance...

2011-02-20T13:04:00.000+08:00

Kinda off balance a bit, because deep inside my heart, I want to live up to my expectation, no matter it is as a partner to my dear, as a employee in routine job that earning me a living, as a son that contributes to home and take care of the family, as a tuition teacher that dedicated in teaching, as a sportsman that want to thrive in running, as a co-owner of Benji, and so on.

I think I'm shifted towards the tuition side, I've put quite some time into that portion, and not paying enough attention to others. Sometimes, we got to choose, I want to be the best, but not sure the best will do me any good.... It is back to the priority and time management thing again.

Hope that I'll be fine.

2011年--名言

2011-02-17T17:25:00.000+08:00

能者多劳，多做多得。

--天天好天--

Review of 6 weeks into 2011

2011-02-13T10:36:00.000+08:00

I guess there are not much thing to review at the moment, because most of the action items or projects are long term basis, but I'm not feeling comfortable with myself.

I think I need to make a gantt chart to prepare notes for the tuition classes. 3 classes in a week is never easy, and I find myself cannot resist the temptation of getting a bit more rest that leads to periodic inactivity.
It is time to get back on track to the working mode. The brain is kind hang like a 368 computer, slow in processing data, and slow in responding. Need to refurbish the hardware, and move to quadcore immediately.
Things are getting haywire. Room is in a mess, account management is a not updated, files on computers and portable drives are not well-organized. Need to prioritize and finish one by one.
Renovation is behind the schedule, need to talk with parents and get things running after for long rest for CNY.

Of course, there are some good things:

Completed the ROM and really happy to at least complete one important action item in 2011. But, this is just the beginnning.
Replaced running with cycling. The ankle injury is not fully recover yet. Probably need to see sin seh again to make sure that it is fixed. Cycling is not really my hobby, but at least it gets me going.
Get things running in the office. Things and I mean critical things are coming to my way, my director told me to salvage 0.8-1% yield gain. Wow.... again, time management is important.

I shall start doing something, rather than blogging already.

-Everyday is a good day-

I'm a married man

2011-02-12T23:55:00.000+08:00

It is unbelievable, exciting and amazing to find myself already a married man, to a lady that I adore and love. I hope we'll share the joy and sorrow for the times to come, have mutual respect and understanding, and always maintain and enhance our relationship as husband and wife with love, patience, forgiveness, respect and understanding.

There's a long way to go, but I'm sure it would be a wonderful path to travel with my wife, hand holding hand, and with the blessings from both families, relatives and friends.

-L.O.V.E.-

Injury again...

2011-01-31T15:36:00.000+08:00

I guess I have to make one resolution which I hope not too late, I wish not to get injured during sports events, may it be playing football, futsal, or just running. I have much things to do, but it was very unfortunate that I injured my right ankle last Saturday, twisted? sprained? I guess both.

Now, I cannot walk properly, and I'm still very hesitate to move, I have over 2 stretches of new microscope and workstations to qualify, but I'm sitting here to write some stupid blog. Hope my boss does not see me doing this. LOL....

I want to settle my tasks. I want to go back now. I want to get well soon.

-speedy recovery-

Expectation | Motivation

2011-01-25T09:20:00.000+08:00

I reckon that, sometimes, you have to find your own motivation, you can look for inspiration from those whom you have the faith or trust in them. I was quite nervous for the start, but I know that I'm going to make the atmosphere ease or less tense for the new learners of physics.

As a person that people trust, I need to know their expectation or expectations. Below are 2 selected notes from my cute students. I'm delighted, and it helps me to teach better.

In fact, I like the clip arts on the papers. Gambate....

--- Every day is a good day ---

Feng Shui & BaZi

2011-01-22T10:45:00.000+08:00

Recently, I'm interested in BaZi analysis, that's the aftermath of attending the Joey Yap talk. I printed out my BaZi from his web site, not sure whether they are correct or not, but I take it as it is. I want to understand the science and physics behind, since it is called metaphysics.

I took a few days to explore as far as I can go, but I can tell that it is not an easy field. You need to read a lot of books, need to have experience, need calculation skills, need direction sense, and so on. Since I'm not really good in every field. I just use it as it is, it could be right, it could be wrong. Joey Yap is the Feng Shui Master that good in Feng Shui, BaZi, Astrology, MianXiang, etc, whereas I'm good in eating, idling and sleeping, how far I can go leh?

My dear is quite worry that I'll be obsessed with all this so called superstition that other experts called metaphysics. I'm not too worry about it, because I'm not going to spend my whole fortune on Feng Shui, and I just want to understand myself and probably, people around me. I heard this from Joey Yap, whether you believe it or not, Feng Shui exists. He said that BaZi can actually tell people more about himself, and let the people know, be alert of or conscious about the personality, characteristic, value that being diagnosed from the BaZi. The purpose of all this is to help people to change, to be a better person, so that you can have positive personality or value towards life and people around you. I totally agree with that.

Besides, he said that Feng Shui is only 33% out of everything. Feng Shui might pointed out that you would be rich, extremely wealthy in your life. Believe it or not, if you sit there and do nothing, do you believe that the fortune will fall from the sky, drop in front of you? No. It is a motivation, efforts must be put in. 努力未必会成功，但是成功离不开努力。It totally depend on you how you want to pursue your life. If another 33% is fate, I believe that the balance 34% is worth the fight and change.

Feng Shui is all about balance, between Yin and Yang. I believe there's always a balance, between people and people.

--- Every day is a great day ---

Sleep Debt

2011-01-18T09:12:00.000+08:00

OMG.... my sleep debt is piling up so high, high until that I've lost calculate how many 90 minutes football matches that I can make, not a good news, not a proud record though. When I was grabbing a shirt in my wardrobe, suddenly I glanced into the mirror and found that there're a lot of acne or acne like thingys on my chest, and the skin texture, erm.... how to say... it's like 60 years-old, dull, wrinkling, and not well-moisturized. I was quick to dismiss the thought that all the signs actually telling me that my body age could be double or triple of my actual age. I need rest, I need a regular rest, I need a regular rest every day.

My eyes hardly opened. My body is tired. That's all the sign that I did not have enough rest or sleep. My legs still feeling the tiredness after the 10k run last night. Fitness level is not good, although I could make extra miles after all the training, but it would be nothing if I do not have enough rest, the body will not perform what it is being told or instructed to do.

I put a status on FB "人地话无甘大个头就唔好戴甘大顶帽。我个头不细，但系，个帽仲大 ". I guess that drew some attention from HuiMing, that made him to call me personally to ask me about the preparation for tuition classes that coming up. He knows I have tight schedules, even before I made the decision to teach, for the good of making extra income, probably to teach myself time management lessons through the hard ways. I appreciate what I've been to, and what I'm going to do, or face in the near future.

Seems like I was a bit OOT, :p 'out of topic'. The actual meaning for the status above is generally a reminder to myself --- you cannot have everything at the same time. Just like the chinese saying "鱼与熊掌，难以兼得". I have stacked a lot of things in 2011, and I continued to do so. I started to worry whether I can cope with everything after completing the registration of Standard Chartered KL Marathon, full marathon. Joining is not difficult at all, the problem is to complete it, and the worst or most challenging part is to complete it within my target. All this requires one thing >>> training, and other values will be challenged all the way in the race, including my own determination, persistence, courage, will power, physical limit and so on.

I start to feel the HEAT now, that's why I dragged myself to do the 10k run even I just had 4.5 hours sleep the day before.

Now, I have A, B, C,.... X, Y, Z on my plate. I need to prioritize, give more time to those that really can help me in my personal achievement, love, relationship, and health.Wish me all the best. Need to cut down some time spent on FB, for the good of company and myself.

Here we go again... I feel better after writing all this in the office.

--Everyday is a good day--

Buy 'Great Day' Movie Tickets

2011-01-15T12:29:00.000+08:00

Suddenly, I realize that I'm going to Gurney Plaza tomorrow and we can actually take the opportunity to watch 'Great Day', unfortunately, all tickets in Gurney GSC are sold out, I guess local movie still not very competent is getting enough slots for the screening. You know, Gurney always flooded with people, for shopping if not for watching movies.

I guess I just have to wait again, until coming Thursday to get a early bird movie tickets. Hmm... then I should book, no... I should buy the tickets on Tuesday. Looking forward to watch the movie.

All of the sudden, I think I should be working on my tuition notes as well, always doing things last minute is not going to my style this year on. Come one...

Remember to make appointment and buy tickets!!!!

==woohoo==

天天好天

2011-01-12T07:59:00.000+08:00

今天，myFM DJ们在阳光灿烂环节中讨论天天好天的首映。有一些演员的心得，看首映的心得，我还没看，只能听，只能期待，觉得这应该又是另一部好制作，本地制作，一定要看！

听着“天天好天”，歌词的字与字之间，有很多感动！

希望本土制作可以发光发热，扬名国际。

--听广播的心得

- Every day is a good day -

2011 Resolutions

2011-01-03T14:35:00.000+08:00

It was a great 2010, but I hope for a better 2011, to reach another milestone, another height, and another stage of life. By writing it down, I hope I would be able to make sure that I can always refer back to what I have promised to myself and others. Let us start:

Walk the talk. If I have hundreds of things to change, this needs to go first. I hope I can plan ahead, plan well, execute, manage and deliver.
Be more financially savvy. It has been spending spree for quite some time. It is time to save more, invest more. Pick up the skills that I've had before.
Hat-trick @ 28. House, wedding and honeymoon, argh.... all needs money. I really hope that I can make sure the house can up on time to be a sweet home. Wedding stuff, it has to go faster and further. Honeymoon, already bought the air tickets, then need more planning on the free & easy itinerary.
Be a better negotiator. I think I have a big nose, and having the taurus zodiac, I tend to be taken to round the garden, without any objection, and end up as the losing side, financially. I need to stand firm and solid.
Serious in running. For healthier lifestyle, better self-satisfaction, I want to be really fit, physically, mentally and emotionally. I want to be a sub-4.5hrs marathon runner, first run is the Sundown marathon, Singapore. Sub 2hrs half marathoner, and 45 min for 10k run. I want to skim the flesh at mu waistline too.

I think I should be able to update the resolutions or add new goals from time to time. Hopefully, by putting in effort, creativity and persistence, it would be great 2011.

Remind me of my resolutions if you see me, from time to time. I'll be very grateful. Hopefully you have a great 2011, too.

-2011-