tag:blogger.com,1999:blog-71747431814826818292024-03-13T19:53:14.770+08:00Beyond Sports Scienceanything about sports issues, sports science, training, run, bike, duathlon, triathlon, ultra endurance events..races..wellness..Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.comBlogger324125tag:blogger.com,1999:blog-7174743181482681829.post-74791181907972277922013-10-29T15:40:00.001+08:002013-10-29T15:50:53.255+08:00Perak X-Venture Series 2013 Foot Orienteering <div style="text-align: justify;">
This weekend will be our second race (high profile race) back to back for two consecutive weeks. After a Powerman Asian Duathlon Championship race in Putrajaya last Sunday, again we will be back on the road to reach Lumut this Friday night.</div>
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Perak X-Venture Series 2013 Foot Orienteering is organized by <a href="http://www.magnetedgeorienteering.com/" target="_blank">Magnet Edge Orienteering</a> is a foot orienteering race and will be held in Pangkor Island on 3 November 2013. This race also will be historic because this is an inaugural orienteering race will use electronic timing system by <a href="http://www.sportident.com/%E2%80%8E" target="_blank">SportIdent</a> a sports timing technology based from Germany.</div>
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This year Jiha and me will be team up together again in the race, our first orienteering race as a team. Again we will carry Kakithon name as our team name. Before this, we've experienced an orienteering discipline in IronBound Challenge in Lumut & Pangkor last year. We also hope our experience raced on the second day of the last year race in Pangkor Island will valuable for us.</div>
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Orienteering race is not only focusing to move by foot from Control Point (CP) to another CP, but it will tested the competitors with navigation skills with an orienteering map & compass (do I need it?). Plus the endurance of competitors cardiovascular & muscles will be tested. As I was told by the organizer, this race has a cut off time at three hours.That's mean we must completing the course within stipulated time of three hours.</div>
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Perhaps this year outing (annual trip) to Lumut and Pangkor will add more experience for us in our journey to become an avid adventure racer in the future.</div>
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As a bottom line, our muscle soreness & fatigue due to last Sunday duathlon race, can't limit us to race more confident & stronger toward the finish line this Sunday. Amin.</div>
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Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com1tag:blogger.com,1999:blog-7174743181482681829.post-59081396796130461732013-10-21T16:18:00.000+08:002013-10-21T16:18:49.111+08:00Road to Powerman 2013: Second Decade of Powerman Malaysia Participation<a href="http://4.bp.blogspot.com/-5drsMm0e2LA/UmTif_xy6LI/AAAAAAAACJQ/QBazFgxY53o/s1600/powerman+logo.png" imageanchor="1" style="background-color: white; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="98" src="http://4.bp.blogspot.com/-5drsMm0e2LA/UmTif_xy6LI/AAAAAAAACJQ/QBazFgxY53o/s640/powerman+logo.png" width="640" /></a><br />
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This Sunday 27 October, this is will be my 11th Powerman Malaysia. As entering second decade of this grueling duathlon race, I'm also will be competing in a new category - Men's 30-39 years old. More than a decade this type of race I have been participated, it teaches me the true colour of how to be a duathlete. We as duathletes, most of us are humble, committed, high self discipline, and can throw a smile to the camera lenses even if we're suffering during the race.</div>
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I see a new decade as a new challenge for me, as I'm married as well. This year again we will run together during first running leg as husband and wife!</div>
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As a bottom line, may this year Powerman Malaysia will be more exhilarating experience for me.</div>
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<br />Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-89089298429082057942013-09-10T09:32:00.002+08:002013-09-10T09:35:51.267+08:00The Celebration of Love<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">Hurraahhh!!</td></tr>
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It is an awesome feeling when you went through a milestone along your life history. After eight years and eight months journey as loving couple, I married my only lover, Jiha.<br />
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On 24 Aug 2013, we already announced as husband & wife. Followed by our wedding reception on 31 Aug 2013.<br />
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Yeah, the life after marriage is totally different than before and of course there are an up and down to be walk and run thoroughly.<br />
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May Allah bless us and give more awesomeness in our life!<br />
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Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-15826777748083754692013-08-06T16:38:00.000+08:002013-08-06T16:38:06.824+08:00Salam Aidilfitri 1434<div style="text-align: center;">
Kepada semua pembaca blog ini yang beragama Islam, saya mengucapkan<br /></div>
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<span style="color: #6aa84f; font-family: Verdana, sans-serif; font-size: x-large;"><b>Salam Aidilfitri</b></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-large;"><b><span style="color: #6aa84f;">Maaf Zahir & Batin.</span><br /></b></span></div>
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<br />Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-29060949428874812662013-08-01T12:33:00.000+08:002013-08-01T12:43:53.971+08:00Ramadhan Tips for Pregnant Women<div style="text-align: justify;">
Allah has mandated fasting for every post-pubescent person who is physically fit to fast and has promised an abundant reward in return. However, relieved those with sound excuses and exempted them from fasting, permitting them to break their fast until the reason for which they have been exempted is gone. </div>
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Pregnant and breastfeeding mothers are examples of such people whom Allah has exempted from fasting. The following is some general health advice that would help such mothers with the approach of the month of Ramadhan: </div>
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<li>Consult the doctor to decide whether or not are able to fast during pregnancy or while breastfeeding. The doctor will check you and assess the case accordingly. </li>
<li>If a pregnant or breastfeeding mother fears harm upon herself because of fasting, then it her religious right to break the fast. </li>
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A pregnant woman who may face problems if she fasts must have a well balanced meal at the time of breaking fast. The meal must include starches (carbohydrates) that supply the body with the required calories, like rice, bread, mee, mee hoon or pasta. A pregnant woman usually needs around 2250 calories daily, and these calories must come from food sources that are rich in vitamins and minerals, such as iron and calcium. </div>
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A pregnant women are advised to: </div>
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<li>Drink a large glass of fruit juice immediately after breaking fast. </li>
<li>Stay away from meals that are difficult to digest, like deep fried foods, as this may cause indigestion. </li>
<li>Avoid overeating because this may cause difficulty in breathing. </li>
<li>Advised to eat a light meal between Iftar (the meal at sunset) and Sahur (the predawn meal). </li>
<li>Take a good rest during the daytime. </li>
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A pregnant woman must consult the doctor before fasts to decide whether or not she is physically able to fast. This is because in the first months of pregnancy she must eat balanced meals which the fetus needs in order to grow normally, otherwise, she may endanger its health as well as hers. </div>
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Any pregnant woman who suffers from complications during pregnancy, like high blood pressure, diabetes, kidney infections or heart problems must refrain from fasting because her health situation does not permit to fast, as these complications risk the health of the fetus. </div>
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While a pregnant woman who intends to fast - and whose fasting will coincide with the last months of pregnancy - must be careful as this period is more critical than the first few months, unless her pregnancy has been normal throughout the first period. </div>
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If a pregnant woman needs to exert more effort than usual to care for her children or take care of the house, that can cause exhaustion makes her thirsty and hungry, then it would be better not to fast. Otherwise, if these things do not cause any abnormal physical stress, then she can fast.</div>
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As a bottom line, a pregnant woman must have a basic knowledge and knowing their physical abilities before committing the fast. </div>
Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com2tag:blogger.com,1999:blog-7174743181482681829.post-58742314337944420482013-07-23T13:30:00.000+08:002013-07-23T13:31:18.443+08:00Preventing Minor Discomfort During Ramadhan<div style="text-align: justify;">
As Ramadhan approaching the second half, there were certain peoples might experience some minor discomforts. The following measures can help prevent these common conditions:</div>
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<b><i>Constipation</i></b> — Constipation can cause discomfort and indigestion, making you feel bloated. This can be caused by eating too much refined food, drinking too little water and / or not eating enough fibre. To avoid constipation, avoid refined foods by eating foods rich in fibre like whole grain cereals and bread. Increase your intake of high fibre carbohydrates such as daals, dried beans, fruits and vegetables. Drink lots of water.</div>
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<b><i>Indigestion</i></b> — Indigestion can be caused by over-eating or eating too many fried, fatty and spicy foods, or foods that produce gas. Fasting can also cause increased acidity, leading to the feeling of indigestion. To avoid indigestion, try not to overeat. Be sure to drink plenty of water and include foods rich in fibre to neutralise acidity and promote a feeling of fullness without overeating.</div>
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<b><i>Headaches</i></b> — Headaches while fasting can be caused by caffeine and tobacco-withdrawal, doing too much in one day, lack of sleep, dehydration and hunger. Headaches can occur as the day passes and can worsen by the end of the day. To avoid headaches, prepare for Ramadan by decreasing caffeine and tobacco consumption slowly, starting a week or two before Ramadan. Start drinking caffeine-free teas, coffee, unsweetened juices and water. Also, don’t forget about sleep. Prepare for Ramadan by reorganising your daily schedule to ensure a good night’s rest.</div>
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<i><b>Low blood sugar</b></i> — Low blood sugar can occur because of the length of time between meals. and Symptoms of low blood sugar need to be watched for carefully. These can include weakness, dizziness, tiredness, poor concentration, perspiration, feeling shaky, an inability to perform physical activities, headaches and palpitations.</div>
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Among non-diabetics, having too many refined carbohydrates like sugary foods, sugar-rich beverages like cola especially at sahur can cause low blood sugar during the fast. Low blood sugar can also be caused by not eating at sahur. To avoid significant low blood sugar levels, be sure to eat at sahur and limit intake of sugary foods and drinks. Make sure to eat nutrient dense foods including proteins, such as chicken, grilled lean meat, and eggs; fibre-rich carbohydrates, like whole wheat roti, and fruits; and a large glass of water.</div>
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As a bottom line, do remember a meal should be a meal and not a feast. Please always remember to consult your doctor in advance if you have any of these conditions already, so that you can experience a rewarding and healthy Ramadhan.</div>
Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-78385500188445744442013-07-15T14:19:00.000+08:002013-07-15T14:19:01.305+08:00Good and Bad Foods During Ramadhan<div style="text-align: justify;">
During Ramadhan you need to put extra effort into including foods from all five food groups to ensure variety and a well-balanced diet. These foods include:</div>
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• breads, cereals and other grain products</div>
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• fruit and vegetables</div>
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• meat, fish and poultry</div>
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• milk, cheese and yoghurt</div>
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• fats and sugars (these contain very little nutrients and are high in calories and therefore their intake should be limited).</div>
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The most commonly consumed foods by Prophet Muhammad (peace be upon him) were milk, dates, lamb/mutton and oats. Healthy foods mentioned in the Holy Quran are fruit and vegetables, such as olives, onions, cucumber, figs, dates, grapes as well as pulses such as lentils.</div>
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Complex carbohydrates are foods that will help release energy slowly during the long hours of fasting and are found in grains and seeds like barley, wheat, oats, millets, semolina, beans, lentils, wholemeal flour and basmati rice. Look out for foods labelled Low G.I.</div>
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Fibre-rich foods are also digested slowly and include bran, cereals, whole wheat, grains and seeds, potatoes with skin, vegetables such as green beans and almost all fruit, including apricots, prunes and figs.</div>
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Foods to avoid are the heavily processed and fast-burning foods that contain refined carbohydrates such as sugar and white flour or fatty food like cakes, biscuits, chocolates and sweets. It may also be worth avoiding the caffeine content in drinks such as tea, coffee and cola (caffeine is a diuretic and stimulates faster water loss through urination).</div>
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<i><b>What Foods Should I Eat at Suhoor and Iftar?</b></i></div>
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The pre-dawn meal should be a wholesome, moderate meal that is filling and provides enough energy for many hours. It is therefore particularly important to include slowly-digesting foods like complex carbohydrates. Drink fluids to keep you hydrated during the day and assist with digestion.</div>
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<i>Iftar</i></div>
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The meal that breaks the day’s fast could include dates, following the Sunnah. Dates will provide a refreshing burst of much-needed energy. Fruit juices will also have a similar, revitalising effect.</div>
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As a bottom line, properly plan food intake during Ramadhan would determine your 'freshness' during the day time when completing your daily routine.</div>
Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-59653492145167120412013-07-11T15:43:00.002+08:002013-07-11T15:43:48.175+08:00Ramadhan and Physiological Changes<div style="text-align: justify;">
Ramadhan is the ninth month of the Islamic calendar, and in Muslim tradition is a time of heightened commitment to piety and purification. Fasting is among the special observances that Muslims undertake, in which they refrain from eating and drinking from dawn to dusk.</div>
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For many people, the key question regarding fasting is whether it is good or bad for your health. The answer to this requires a quick overview of what happens inside the body during fasting: the physiology of fasting.</div>
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The changes that occur in the body in response to fasting <b>depend on the length of the continuous fast</b>. Technically the body enters into a fasting state eight hours or so after the last meal, when the gut finishes absorption of nutrients from the food. In the normal state, body glucose, which is stored in the liver and muscles, is the body’s main source of energy. <b>During a fast, this store of glucose is used up first to provide energy.</b> Later in the fast, <b>once the stores of glucose run out, fat becomes the next store source of energy</b> for the body. Small quantities of glucose are also ‘manufactured’ through other mechanisms in the liver.</div>
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Only with a prolonged fast of many days to weeks does<b> the body eventually turn to protein for energy</b>. This is the technical description of what is commonly known as ‘starvation’, and it is clearly unhealthy. It involves protein being released from the breakdown of muscle, which is why people who starve look emaciated and become very weak.</div>
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As the Ramadan fast only extends from dawn till dusk, there is ample opportunity to replenish energy stores at pre-dawn and dusk meals. This provides a progressive, <b>gentle transition from using glucose to fat as the main source of energy, and prevents the breakdown of muscle for protein</b>. The use of fat for energy aids weight loss, preserving the muscles, and in the long run reduces your cholesterol levels. In addition, <b>weight loss results in better control of diabetes and reduces blood pressure</b>. A d<b>etoxification process also seems to occur</b>, as any toxins stored in the body’s fat are dissolved and removed from the body. After a few days of the fast, <b>higher levels of certain hormones appear in the blood (endorphins)</b>, resulting in a better level of alertness and an overall feeling of general mental well-being.</div>
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Balanced food and fluid intake is important between fasts. The kidney is very efficient at maintaining the body’s water and salts, such as sodium and potassium. However, these can be lost through sweating. <b>To prevent muscle breakdown, meals must contain adequate levels of ‘energy food’, such as carbohydrates and some fat.</b> Hence, a <b>balanced diet with adequate quantities of nutrients, salts and water is vital.</b></div>
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The fasts of Ramadhan can improve a person’s health, but if the correct diet is not followed can possibly worsen it! The deciding factor is not the fast itself, but rather what is consumed in the non-fasting hours. To fully benefit from fasting, <b>a person should spare a great deal of thought to the type and quantity of food they will indulge</b> in through the blessed month.Overeating can not only harm the body but it is thought also to interfere with a person’s spiritual growth during the month. <b>A diet that has less than a normal amount of food but is sufficiently balanced will keep a person healthy and active</b> during the month of Ramadhan. The diet should be simple and not differ too much from one’s normal everyday diet.</div>
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As a bottom line, perhaps this Ramadhan will bring more successful story for those who are set their objective to have healthier lifestyle and quality food intake towards Syawal.</div>
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<span style="font-size: large;"><b>"Ramadhan Mubarak"</b></span></div>
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Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com1tag:blogger.com,1999:blog-7174743181482681829.post-48855461271120199862013-05-09T15:50:00.000+08:002013-07-11T14:59:00.676+08:00Skinny to Muscular Diet Tips<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin: 8.4pt 0in 12pt; text-align: justify; vertical-align: baseline;">
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="line-height: 26.125px;">A lot of people who are skinny wish they could gain weight and a muscular physique, but don’t know where to start. And going to the gym can be intimidating when you’re a beginner. </span><span style="line-height: 26.125px;">Let's look at the biggest reason people are skinny, and how to begin to build muscle, the healthy way. </span><span style="line-height: 26.125px;">If you’re skinny, you might think you eat a lot. But you probably don’t. The number 1 reason people are skinny is because they don’t eat enough calories. </span><span style="line-height: 26.125px;">Even if you have a high metabolism, you’ll need to eat more to gain weight. Couple that with strength training and you’ll go from skinny to muscular. Here’s how.</span></span></div>
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<b style="line-height: 26.125px;"><span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1. Eat More. </span></b></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;">Skinny people claim they can eat everything they want without gaining weight. The truth is, you can eat everything you want without gaining weight because you’re not eating a lot. But you can change that.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;"><b><i>Track Calories.</i></b> Track your calorie intake for a week using FitDay. You need to eat your body-weight x 20kcal daily. You’re probably hardly getting this right now. This is why you’re skinny.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;"><b><i>Eat Body-weight x 20kcal.</i></b> If you weigh 140 lbs. (63kg), that’s 140 x 20 = 2800kcal daily. You’ll need about 2 weeks to get used to eating this amount of calories. Keep tracking calories using FitDay.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;"><i><b>Add Calories.</b></i> After 2 weeks, add 500kcal per day. You won’t feel like throwing up if you ate the same amount of calories the previous 14 days. At 140lbs (63kg), switch from 2800kcal to 3300kcal after 2 weeks.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;"><b><i>Track Weight.</i></b> Weigh yourself weekly. Keep eating the same amount of calories if you gain weight. If you don’t gain weight: add 500kcal per day the next week. Repeat this until you have your goal weight.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b style="line-height: 26.125px;">2. Eat 6 times a Day.</b></span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;">No more kicking off the day with coffee, then nothing until lunch time, then a big dinner, then some late-night snacking. Build the habit of eating 6 times a day, without forgetting in-between meals.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;"><i><b>Eat Breakfast.</b></i> Your body will use muscles for energy if you don’t eat breakfast. You want to go from skinny to muscular. Get calories from the first hour. Build the habit of eating breakfast.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;"><i><b>Eat Every 3 Hours.</b></i> Set times to eat and stick to them. Breakfast 7 a.m., snack 10 a.m., lunch 1 p.m., snack 4 p.m., dinner 7 p.m. and before bed snack 10 p.m.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;"><i><b>Alternate Meal Size.</b></i> If you eat 3000kcal daily, try 600kcal for breakfast, lunch and dinner and 400kcal for snacks. This isn’t an exact science — what counts is the calories per day/week/month, not the calories per meal.</span></div>
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<b style="line-height: 26.125px;"><span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">3. Eat Calorie Dense Food. </span></b></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;">Veggies are healthy but don’t work well if you want to go from skinny to muscular. 250g broccoli for example has only 100kcal. You need calorie-dense food.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;"><i><b>Whole Grain Carbs.</b></i> Oats, rice, breads, pasta, potatoes, yams, beans, etc. 200g whole grain pasta is 700kcal.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;"><b><i>Milk. </i></b>If you don’t fear gaining some fat, go for whole milk. Else use skimmed milk. 1 liter whole milk is 500kcal.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;"><b><i>Nuts.</i></b> Almonds, cashews, walnuts, peanuts, etc. 100g peanuts is 500kcal. Also try peanut butter.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;"><i><b>Healthy Fats.</b></i> Flax oil, liquid fish oil, olive oil, etc. 1 Tbsp. of each gets you 300kcal daily.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b style="line-height: 26.125px;">4. Build Strength.</b></span></div>
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<span style="color: #274e13;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;">The stronger you become, the more muscles you’ll have. Get into strength training. Do exercises that hit several muscles at the same time: Pull-ups, Bench Press, Overhead Press, Deadlifts and most importantly, Squats. </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 26.125px;">Start with an empty barbell. Learn how to do the exercises first. Increase the weight progressively.</span></span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b style="line-height: 26.125px;">5. Prepare Food in Advance.</b></span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;">Nobody has time to cook 3 times a day. Preparing your food in advance is easier. When it’s time to eat, take it out of the fridge and put it for 2 minutes in the microwave. And you’re done.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;"><i><b>Morning.</b></i> Wake up 30-45 minutes earlier and prepare your foods for the day including breakfast. Let it cool down in the fridge while having a shower.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;"><i><b>Evening.</b></i> If you have trouble waking up early, cook your meals for the next day when coming back from work.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;">This isn’t as much work as it sounds. You have to make breakfast anyway, prepare your other meals in the meanwhile. Make double rations. Keep leftovers for the next day. You’ll get used to it.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;"><b>6. Take Food With You.</b> <br />Avoid situations where you don’t have access to food for more than 3 hours. Built the habit of taking food with you.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;"><i><b>Work and School.</b></i> Prepare food in advance and take it with you to work or school. Ask if you can microwave your food at the cafeteria.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;"><b><i>Movies. </i></b>Take a bag of peanuts with you instead of the usual things like popcorn or ice cream. It’s healthier, calorie dense and saves you money.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;"><i><b>Going to Town.</b></i> Eat before you leave. Take a bag of mixed nuts or a protein shake with you in case you get hungry.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;">Don’t care about drinking protein shakes in public. Don’t care about eating the food you prepared at work while colleagues go out eating junk food. Care about gaining muscle and being healthy, not about what people think.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b style="line-height: 26.125px;">The Skinny to Muscular Diet.</b></span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;">Some inspiration to get started. </span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;">Use FitDay and the bodyweight x 20kcal rule to know how much you need of each food.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;">· <i><b>Breakfast</b></i>. Scrambled eggs. Oats with raisins and milk. Granola with milk.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;">· <i><b>Snack. </b></i>Quark with apples. Peanuts. Protein shake.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;">· <i><b> Lunch. </b></i>Can of tuna with rice. Turkey sandwich. Pasta bolognese.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;">· <b><i> Dinner.</i></b> Meat or poultry with rice and legumes. Fruit as dessert.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;">· <b><i>Before Bed Snack.</i></b> Cottage cheese with flax seeds and berries. Glass of milk.</span></div>
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<span style="color: #274e13; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 26.125px;">Do What it Takes. You’ll sometimes have to force yourself to finish your meals. And yes preparing your food is more work than buying food on the road. If you really want to lose your skinny look, you’ll do what it takes. Else, you don’t really want it after all.</span></div>
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Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-61088198766483433062013-04-15T14:41:00.000+08:002013-04-19T16:44:42.153+08:00Fitness Adventure Challenge @ Mount Belumut 2013Proudly to announce the students of my Fitness class will organize Fitness Adventure Challenge @ Mount Belumut 2013 on 20-21 April 2013 in Mount Belumut, Kluang, Johor.<br />
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There were 30 students will participating in this challenge. The challenge include Team Building Challenge, Energy Management Talk (Sports Psychology element), Nutrition for Adventure and the hiking to Mount Belumut summit on the second day. It will be a grueling Sunday when all the participant will hike from the morning till finish (maybe in late evening).<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-fmY_RnMYxdE/UXEDDNdmYVI/AAAAAAAACFk/R8nlp1WaoEU/s1600/DSC06533.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-fmY_RnMYxdE/UXEDDNdmYVI/AAAAAAAACFk/R8nlp1WaoEU/s320/DSC06533.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Last year Fitness Adventure Challenge @ Mount Ledang 2013</td></tr>
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Perhaps the weather will be perfect for these activities, thus everybody can enjoy the trip. Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-18365140115178378322013-02-08T15:34:00.000+08:002013-02-13T17:35:22.347+08:00Happy Chinese New Year: Year of Snake<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-tf3NNGzRx-Y/URtd9jk03OI/AAAAAAAACDQ/4cSdF-548o8/s1600/superman.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-tf3NNGzRx-Y/URtd9jk03OI/AAAAAAAACDQ/4cSdF-548o8/s1600/superman.jpg" /></a></div>
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Wishing you a precious Snake Year ahead to all Chinese friends and followers.</div>
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<span style="color: red; font-size: x-large;">Gong Xi Fa Chai</span></div>
Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-83406614068572437802013-02-07T11:54:00.001+08:002013-02-07T12:26:38.134+08:00Watermelon Can Reduce the Risk of Heart Diseases and High Blood Pressure<br />
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Some peoples say, eating watermelon actually not good for the body especially for athletes. Because watermelon is some kind a 'cold' types of fruit that can affect athletes lungs and performance. Wow, and so many believers practice this in their daily life until the grey hair grow on their head.</div>
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Actually, eating watermelon can lower blood pressure and protects you from pre-hypertension the main cause of heart attack, researchers say. Watermelon is not only consumed well when you’re thirsty, because the sweet taste and high water content, but also because the nutrients are abundant.</div>
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The fruit is rich in compounds that proved able to dilate blood vessels and may reduce the risk of heart attack and stroke, The Telegraph Reported. In a study by scientists, an amino acid found in watermelon improves the performance of the arteries and reduces blood pressure in about one in nine patients with pre hypertension.</div>
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<span style="text-align: justify;">You might have to take the L-arginine, an amino acid essential for maintaining healthy blood pressure, as a supplement. However, these supplements to some adults have adverse effects such as nausea, abdominal pain and diarrhea.</span></div>
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Instead, the researchers found no adverse effects of respondents who ate watermelon. The fruit even store other nutrients such as vitamins A, B6, C, fiber, potassium and lycopene, a powerful antioxidant. “As the evidence from this preliminary study, we hope to continue research to reach a wide group of participants,” said Dr. Arturo Figueroa, Florida State University, who led the study.<br />
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Furthermore, watermelon also stimulate kidney action and enhance the production of urine which favours the elimination of toxins. It is low in fiber and its fats content is sort of non existent.<br />
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Worth mentioning is its content of the carotenoids lutein and lycopene. Lycopene, the responsible pigment for the red colour in certain fruits, has deoxidizing properties that help reduce the risk of cardiovascular disease. Moreover, watermelon assists decrease blood pressure, has deoxidizing properties, fights infection, facilitates your body heal faster, can aid in weight management, and is a comfort meal that maysooth tension and stress.</div>
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<a href="http://1.bp.blogspot.com/--uSYd3JRW5Q/URMlDqiFbeI/AAAAAAAACCc/cMz0mayCXwk/s1600/images+(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/--uSYd3JRW5Q/URMlDqiFbeI/AAAAAAAACCc/cMz0mayCXwk/s1600/images+(1).jpg" /></a></div>
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High blood pressure affects more than 16 million men and women in the UK. While in Malaysia the problem is people do not know what their (own) blood pressure is! According to Malaysian Society of Hypertension statistics, only 35% of the people who have hypertension are diagnosed. This means that for every person we diagnose, there are two people out there who is walking around undiagnosed.</div>
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As a bottom line, eating water melon, drinking water melon juice can lowering the risk of high blood pressure, reducing the risk of heart attack and of course preventing the athletes from dehydration and healing muscles fatigue faster. </div>
Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-90027675275214364792013-01-25T12:10:00.000+08:002013-01-25T12:10:05.038+08:00Ronda Riadah Community: Tour de Johor 2013 "Crime Awareness"<br />
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Royal Polis of Malaysia (Polis DiRaja Malaysia) will organize Tour de Johor 2013 "Crime Awareness" start on 26-30 January 2013. This is the second edition after the inaugural edition on July last year. Objectives of this tour are to promoting cycling tourism in Johor and Johor is safe from any crime activities.<br />
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I was so excited to join the tour this time after being appointed as PDRM-Tourism Malaysia cycling team as a coach & sports science adviser. As a new appointed coach, it is the time for me to do some scouting from the riders who will follow the tour.<br />
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Futhermore, I was already completed touring around Peninsular Malaysia in 2001, cycling tour (4 days) from UTM Kuala Lumpur to UTM Skudai in 2010, and cycling tour (11 days) from UTM Skudai to Kuala Perlis, Perlis. But seems like something missed, I wouldn't completed yet cycling around Johor in one program. So I decided to challenge myself again this year.<br />
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<a href="http://3.bp.blogspot.com/-RaQXD9R-uSQ/UQIEForpHXI/AAAAAAAACBo/SwycZpfQHgg/s1600/321439_434453436627676_515886063_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-RaQXD9R-uSQ/UQIEForpHXI/AAAAAAAACBo/SwycZpfQHgg/s320/321439_434453436627676_515886063_n.jpg" width="320" /></a></div>
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I will ride my mountain bike that I was used since cycling tour from KL to Skudai despite the organizer suggest the riders must use roadbike.</div>
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As a bottom line, perhaps this tour will be more exciting and happening. As a new year come, I challenged myself to ride again in peloton (even though I'm not fit yet) and be a nomad for five days!</div>
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For Tour de Johor update, click <a href="http://www.facebook.com/events/478382555539020/" target="_blank">here</a></div>
Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-88807441600316775832013-01-24T11:55:00.000+08:002013-01-25T15:56:40.133+08:00NSC Sports Science Instructor Training of Trainer Workshop<br />
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On 21-23 Jan 2013, I was attended a Training of Trainer Workshop which has been held at Pearl International Hotel, Kuala Lumpur. This workshop organized by National Sports Council. This workshop organized to update certain topics inside the NSC Sports Science syllabus (Level 1 to Level 3). </div>
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The instructors formed by a group of academician, researchers and practitioner from nationwide and all ages. I received an appointment certificate as National Sports Science Instructor for all level of the sports science. I received this recognization with a humble heart which is my intention to deliver sports science knowledge to public.</div>
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As a bottom line, may this appointment will create more opportunities to me to contribute to national sport excellence in the future.</div>
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Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-87196162528565938452013-01-10T16:53:00.000+08:002013-01-10T16:54:06.819+08:00Ronda Riadah Community: The Impression <br />
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As new year 2013 comes, I started to interested in riding with a Ronda Riadah IPD Johor Bahru Selatan Community in my hometown Johor Bahru. The ride usually organized by Ronda Riadah Community, being held in Johor Bahru district, purposely for an occasion by the government. </div>
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Started on September 2012, I joined the programme organized in conjunction with JB Art Festivals in Johor Bahru. The programme attracted more than a 2000 riders around Johor. This is amazing figure! Back to year 2000, it was hard to find recreational riders in Johor and cycling activity during that time. Most of the riders at that time were my friends and always can be described by the community as an insane group of peoples who're riding under the sunshine or during pouring rain. In 12 year time, 2000 riders is like a finger tip, thanks to the social network websites such as Facebook & Twitter and the effort from PDRM (Royal Malaysian Police).</div>
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After September 2012 event, there a few events such as Environment Ride, New Year's Eve Ride, Tourism Johor Ride and Night Watch Community Ride. These events creating more attraction among newbies & recreational cyclist around Johor Bahru. During the event, I met many peoples for the first time in cycling community.</div>
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This end of Jan, Ronda Riadah Community once again will organize Tour de Johor, five stages ride around state of Johor to send a message about Crime Awareness and establish good relationship between police and community hence can decrease criminal statistic. </div>
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As a bottom line, the programmes, activities & encouragement by most popular government agency, PDRM has been strongly supported by various agencies, NGO's and of course the cycling community.</div>
Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-17279131358253639962013-01-01T16:34:00.000+08:002013-01-04T16:36:50.745+08:00Happy New Year 2013<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/--0BOgdgsfi4/UOaUWP_ARWI/AAAAAAAACA0/BNapORXuI3I/s1600/13224081-barcode-happy-new-year-2013.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="316" src="http://1.bp.blogspot.com/--0BOgdgsfi4/UOaUWP_ARWI/AAAAAAAACA0/BNapORXuI3I/s400/13224081-barcode-happy-new-year-2013.jpg" width="400" /></a></div>
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<b><span style="color: red; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Wishing you a new year 2013.</span></b></div>
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<b><span style="color: red; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Have a great 365 days ahead!</span></b></div>
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Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-22931694491688280382012-12-07T11:30:00.001+08:002012-12-07T11:30:22.219+08:00Outdoor Outfit Challenge 2012Proudly to announce UTM Fitness Co-curriculum Semester 1, Session 2012/2013 will organize Outdoor Outfit Challenge. The challenge will take part at Kem Dayang, Gunung Pulai, Johor on 9 December 2012.<br />
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This one day challenge will evaluate students' abilities in physical fitness, mental and their team work. The challenge consist:<br />
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<li>Gunung Pulai Reserve Forest Trekking</li>
<li>Artificial Wall Climbing</li>
<li>Flying fox</li>
<li>Water confident</li>
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<tr><td><a href="http://2.bp.blogspot.com/-A55oETIp0J0/UMFiIaG7kEI/AAAAAAAAB9w/vsjSPuoVeQ8/s1600/DSC05962.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-A55oETIp0J0/UMFiIaG7kEI/AAAAAAAAB9w/vsjSPuoVeQ8/s320/DSC05962.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">the most interesting point during trekking</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-DKMOSMqet0o/UMFiBjaQ9nI/AAAAAAAAB9o/5s-w8fnBpJw/s1600/DSC00676.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-DKMOSMqet0o/UMFiBjaQ9nI/AAAAAAAAB9o/5s-w8fnBpJw/s320/DSC00676.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Wall Climbing</td></tr>
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Besides the challenge will be completed, the students will need to complete the task given by the instructors.</div>
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Perhaps, the weather will be nice to this programme and the students well prepared to overcome the challenge this Sunday.</div>
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As a bottom line, Outdoor Outfit Challenge is the must have programme to evaluate fitness components for the students and also as a medium to know each other well.</div>
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Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-25282038398449232542012-11-25T15:01:00.000+08:002012-12-19T15:27:48.620+08:00Malakoff UTM Eco Run 2012 Report & Kakithon Gathering<div class="separator" style="clear: both; text-align: justify;">
This is my first race for Malakoff UTM Eco Run 2012. This is my territory and Alhamdulillah I won third placing in University Staff Category 15km race. The route was around UTM Johor Bahru Campus and the highest point is Balai Cerapan UTM the famous route for UTM students exercise/walking/running in the evening.</div>
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As everybody informed, Kakithon make this event as a gathering. Ong and his girlfriend came along from Genting Highlands, Chan from Singapore, Li Ting from Malacca, Ida from Negeri Sembilan, Lim & his girlfriend and Jiha & me just from JB. The faces that I missed so much plus the atmosphere we created when we met.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-cV6SY9aTwhM/UNFk3ms9IPI/AAAAAAAAB-k/NPg4ifM0A1o/s1600/DSC01209.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-cV6SY9aTwhM/UNFk3ms9IPI/AAAAAAAAB-k/NPg4ifM0A1o/s320/DSC01209.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The goodies (not in a 'green bag' but in plastic), not friendly to environment and also the participants. The t-shirt (no brand), running number (only one!)..no voucher, or no whatever..</td></tr>
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<tr><td><a href="http://2.bp.blogspot.com/-J-Wf_tNxj9o/UNFk-UVvPdI/AAAAAAAAB-0/0RmT9L_P7v4/s1600/DSC01213.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-J-Wf_tNxj9o/UNFk-UVvPdI/AAAAAAAAB-0/0RmT9L_P7v4/s320/DSC01213.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Jiha & Fieda after the race..</td></tr>
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<a href="http://4.bp.blogspot.com/-W_5o2rJRLl4/UNFk8KY-j2I/AAAAAAAAB-s/d71WuyQaStA/s1600/DSC01211.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-W_5o2rJRLl4/UNFk8KY-j2I/AAAAAAAAB-s/d71WuyQaStA/s320/DSC01211.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Post race: Gan Chau & Tareef (the last Kakithoners still in 'school')</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-EQnsyvtPLJg/UNFlIJOdI4I/AAAAAAAAB-8/LNnaiNrlHKg/s1600/DSC01215.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-EQnsyvtPLJg/UNFlIJOdI4I/AAAAAAAAB-8/LNnaiNrlHKg/s320/DSC01215.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">KAKITHON most popular trademark pose..</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-zh_zNNdQG2U/UNFlNQ8nPgI/AAAAAAAAB_E/KLECbD3Ua_4/s1600/DSC01217.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-zh_zNNdQG2U/UNFlNQ8nPgI/AAAAAAAAB_E/KLECbD3Ua_4/s320/DSC01217.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jump!</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-ozoYWuBHSwI/UNFlQVXWNHI/AAAAAAAAB_M/ARf-KuIa_qw/s1600/DSC01218.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-ozoYWuBHSwI/UNFlQVXWNHI/AAAAAAAAB_M/ARf-KuIa_qw/s320/DSC01218.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chit Chat while waiting prize giving ceremony</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-ECt69enLLXQ/UNFlYockUSI/AAAAAAAAB_U/2-u6mQSnfHc/s1600/DSC01220.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-ECt69enLLXQ/UNFlYockUSI/AAAAAAAAB_U/2-u6mQSnfHc/s320/DSC01220.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chit-chat, munch-munch session</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-aTzwZq6fCfI/UNFlc_kjH0I/AAAAAAAAB_Y/1Rtjf2uzFeQ/s1600/DSC01224.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-aTzwZq6fCfI/UNFlc_kjH0I/AAAAAAAAB_Y/1Rtjf2uzFeQ/s320/DSC01224.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gan Chau won University Students Category, Tareef at 5th place</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-7a-N0mhrGyA/UNFloEuw7wI/AAAAAAAAB_g/Qf4wp6grg24/s1600/DSC01235.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-7a-N0mhrGyA/UNFloEuw7wI/AAAAAAAAB_g/Qf4wp6grg24/s320/DSC01235.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">University Staff Category: I was a second runner up! Grab the bronze medal & RM400</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-mNkEQXXy13o/UNFmKq77N-I/AAAAAAAACAE/WoPJJZRmkT8/s1600/DSC01247.JPG" imageanchor="1" style="font-size: medium; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-mNkEQXXy13o/UNFmKq77N-I/AAAAAAAACAE/WoPJJZRmkT8/s320/DSC01247.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hahhahahah..Bronze Color Medal and the voucher to redeem the cash immediately</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-twDYSc8X5zY/UNFl0FP7GLI/AAAAAAAAB_s/eyc1Nb1KqAI/s1600/DSC01243.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-twDYSc8X5zY/UNFl0FP7GLI/AAAAAAAAB_s/eyc1Nb1KqAI/s320/DSC01243.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Womens Open Category (20km), Li Ting 3rd place, Jiha 4th place, Ida 5th place</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-9EsZMQbonwA/UNFl4qIAF3I/AAAAAAAAB_0/852nCJKSBSk/s1600/DSC01251.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-9EsZMQbonwA/UNFl4qIAF3I/AAAAAAAAB_0/852nCJKSBSk/s320/DSC01251.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lunch Gathering at Domino's Pizza</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-S_hDbTMMUAQ/UNFl8fhpmiI/AAAAAAAAB_8/k1fvGOwp3iY/s1600/DSC01259.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-S_hDbTMMUAQ/UNFl8fhpmiI/AAAAAAAAB_8/k1fvGOwp3iY/s320/DSC01259.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">'Big Feast' (Makan Besar!!)</td></tr>
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As a bottom line:</div>
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<ul>
<li>Malakoff UTM Eco Run 2012 was lack of promotion among runners community.</li>
<li>Runners community decided to ran at JB 10km Run event at the same day. The other race attract more sponsors & interesting goodies. Plus more placing to grab some cash money.</li>
<li>Kakithoners gathering really make the day alive! Everybody satisfied with their cash money, the rest doesn't won the cash, they already in top 10 places. If in other races, top 10 placing usually have cash money.</li>
<li>But money can't buy the relationship among us, the joy and the time we spent together.</li>
<li>Is there any Malakoff UTM Eco Run 2013??</li>
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<br />Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com1tag:blogger.com,1999:blog-7174743181482681829.post-13261805521669829182012-11-21T09:45:00.000+08:002012-11-21T18:40:08.115+08:00Malakoff UTM Eco Run 2012<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-VQrrzOqONUE/UKwv_SbgL2I/AAAAAAAAB8Y/pe00sExMrec/s1600/46043_392201927521397_1898571448_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="227" src="http://1.bp.blogspot.com/-VQrrzOqONUE/UKwv_SbgL2I/AAAAAAAAB8Y/pe00sExMrec/s400/46043_392201927521397_1898571448_n.jpg" width="400" /></a></div>
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UTM once again will be hosting Malakoff UTM Eco Run after the inaugural event last year. I missed the first edition and perhaps this year I can run with my new weapon on Sunday 25 November.</div>
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On 24 Nov, there were side event such as MTB Eco-Cycling to take a cyclist around UTM trail. Till now I wouldn't sure yet to take a challenge due to too lazy to wash my bike right after hitting the trail.</div>
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Jiha and I also targeting some placing in this event, as Jiha was a second place in Women Open Category (21km) in last year event. As my first time, I'm so lucky there were a UTM Closed category both for staff and students covered 15 km distance. So that's a great chance to me to conquer other staff fear of running up to that distance. Plus I gained back my Powerman fitness level plus my new weapon by Brooks..</div>
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This Sunday, perhaps the weather will be fair and I pray for extremely hot weather & sunshine, as that condition seems will advantage me than others.</div>
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As a bottom line, I must on the podium this Sunday. In Sya Allah</div>
Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-50803025804116421722012-11-14T16:35:00.000+08:002012-11-14T17:09:03.366+08:00Selamat Menyambut Maal Hijrah 1434H<div style="text-align: justify;">
Hari ini genap setahun secara rasmi aku bekerja sebagai penyelidik di Pusat Inovasi & Teknologi Sukan UTM. Di mana aku meneruskan usaha mencari sesuap nasi dan sedikit simpanan wang.</div>
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Jika tahun 1432H sebelum itu, aku berhadapan dengan perbagai 'anasir syaitan, ketamakan manusia & sifat suka menjatuhkan manusia lain' di majikan lama, tahun 1433H menampakan sinar yg agak gemilang untuk aku menjalaninya. </div>
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Alhamdulillah pelbagai tugasan besar, kecil, misi-misi penting dan pertandingan-pertandingan yang aku belum terfikir untuk menyertainya sebagai peserta yang cemerlang sewaktu di bawah tempurung majikan lama. Pelbagai peluang dan usaha yang telah aku sertai dan diarahkan untuk menyertai dilakukan oleh diriku. Setentunya peluang-peluang dan usaha-usaha selama berlangsungnya tahun 1433H yang bakal berakhir ini sedikit sebanyak dapat meningkatkan kualiti modal insan diriku.</div>
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Semoga tahun 1434H yang bakal menjelma sebentar lagi akan memberikan lebih ruang, peluang dalam mencerahkan laluanku menuju destinasi yang panjang itu.</div>
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Beyond Sports Science mengucapkan </div>
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<b><span style="font-family: Trebuchet MS, sans-serif; font-size: x-large;">Selamat Menyambut Maal Hijrah 1434H</span></b></div>
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Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-53578278741603629932012-11-08T18:24:00.003+08:002012-11-21T19:00:41.686+08:00Powerman Asian Duathlon Championship 2012: A Decade as Powerman Finisher<div class="separator" style="clear: both; text-align: justify;">
Last 4 Nov 2012, was a beautiful day for my 10th attempt to be Powerman Malaysia finisher. A decade being in such a wonderful multi-sports, training like a pro (during my undergraduate study), implementing my sports science knowledge into daily practice and become prominent name in Powerman Malaysia (as finisher..).</div>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-eMWb_4aph80/UJt9TqXM3pI/AAAAAAAAB24/8yxvMvsV6vA/s1600/DSC00810.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-eMWb_4aph80/UJt9TqXM3pI/AAAAAAAAB24/8yxvMvsV6vA/s320/DSC00810.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Breakfast to kick start the journey..</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-I6w4doFtNYQ/UJt9WNwsS0I/AAAAAAAAB3A/AS80oEE7rZo/s1600/DSC00822.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-I6w4doFtNYQ/UJt9WNwsS0I/AAAAAAAAB3A/AS80oEE7rZo/s320/DSC00822.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Welcoming banner to participants</td></tr>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-Z-RGZ5BBsDA/UJt9Ya7rYQI/AAAAAAAAB3I/BAsKtDK7zto/s1600/DSC00825.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-Z-RGZ5BBsDA/UJt9Ya7rYQI/AAAAAAAAB3I/BAsKtDK7zto/s320/DSC00825.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me, my GF and our race number</td></tr>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-orT72APlhJY/UJt9clXt1XI/AAAAAAAAB3Q/J9weRevr8bk/s1600/DSC00827.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-orT72APlhJY/UJt9clXt1XI/AAAAAAAAB3Q/J9weRevr8bk/s320/DSC00827.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mini expo..time to shopping (window shopping for us)</td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-4mM_OZD4YlY/UJt9flxo1NI/AAAAAAAAB3g/NDjC7mW1UME/s1600/DSC00835.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-4mM_OZD4YlY/UJt9flxo1NI/AAAAAAAAB3g/NDjC7mW1UME/s320/DSC00835.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Race Briefing via Video </td></tr>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-9Y4YZKlsLUg/UJt9hcsRRXI/AAAAAAAAB3o/qVyiMnuRNsU/s1600/DSC00836.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-9Y4YZKlsLUg/UJt9hcsRRXI/AAAAAAAAB3o/qVyiMnuRNsU/s320/DSC00836.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Race Director, Melody Tan in the video clip</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-t9xTPYhSH04/UJt9jynekKI/AAAAAAAAB3w/kHn28cQdEwg/s1600/DSC00837.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-t9xTPYhSH04/UJt9jynekKI/AAAAAAAAB3w/kHn28cQdEwg/s320/DSC00837.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Our 'lunch' at 4pm</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Race goodies..</td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-oFwvD2VKmdg/UJuERPBXQRI/AAAAAAAAB6o/Fmt5yC3kSVE/s1600/521656_10151107662370382_1760601120_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="http://3.bp.blogspot.com/-oFwvD2VKmdg/UJuERPBXQRI/AAAAAAAAB6o/Fmt5yC3kSVE/s320/521656_10151107662370382_1760601120_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nice scenery in front of Palace of Justice, Putrajaya Malaysia</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-f_gfSdlCaiY/UJuBAW6fbeI/AAAAAAAAB5w/r9EPpv6Tg7w/s1600/599217_429186587128550_1243593191_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-f_gfSdlCaiY/UJuBAW6fbeI/AAAAAAAAB5w/r9EPpv6Tg7w/s320/599217_429186587128550_1243593191_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">First run leg, run side by side with my GF</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Bike leg: Just 30kmh in average with running shoe!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">This is Powerman la..not UltraMan!</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-dWgE8eqmJr4/UJuBZneCi-I/AAAAAAAAB6I/AjImY1FBqZk/s1600/409370_462789533759742_1833926953_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-dWgE8eqmJr4/UJuBZneCi-I/AAAAAAAAB6I/AjImY1FBqZk/s320/409370_462789533759742_1833926953_n.jpg" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Second run leg: Arrgghhh..here I come after suffering severe cramp during my first lap of 5.7km run, I managed to ran as fast as I can for entire second lap!</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-g0z3FxBvFzU/UJuBeTc_iFI/AAAAAAAAB6Y/vZc3HGXQTEw/s1600/554128_10151107602145382_908489793_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-g0z3FxBvFzU/UJuBeTc_iFI/AAAAAAAAB6Y/vZc3HGXQTEw/s320/554128_10151107602145382_908489793_n.jpg" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Run strong to cross finish tape while Jalur Gemilang (Malaysian Flag) at my back!</td></tr>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-wiC7m68tv1g/UKyz6r5mCyI/AAAAAAAAB9A/0jussy2MQkE/s1600/390153_4209680673369_1946979196_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-wiC7m68tv1g/UKyz6r5mCyI/AAAAAAAAB9A/0jussy2MQkE/s320/390153_4209680673369_1946979196_n.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Here is my 10th Powerman Finisher movement!</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-P9Rhf2Q6tU8/UJt_P-nDdwI/AAAAAAAAB4I/7wo1qgYcUIM/s1600/DSC00858.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-P9Rhf2Q6tU8/UJt_P-nDdwI/AAAAAAAAB4I/7wo1qgYcUIM/s320/DSC00858.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My 10th Powerman Finisher Medal!!!</td></tr>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-KSCKl0mjEOk/UJt_bMFl9mI/AAAAAAAAB4Q/iMhfNLoYyCE/s1600/DSC00878.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-KSCKl0mjEOk/UJt_bMFl9mI/AAAAAAAAB4Q/iMhfNLoYyCE/s320/DSC00878.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Women's Elite Podium Winners</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-X9BzoyDOL20/UJt_dUEatnI/AAAAAAAAB4Y/bLDuudcLiEM/s1600/DSC00881.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-X9BzoyDOL20/UJt_dUEatnI/AAAAAAAAB4Y/bLDuudcLiEM/s320/DSC00881.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Men's Elite Podium Winners</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-EDiUIqkhWj0/UJt_gktowTI/AAAAAAAAB4g/qSyGA3Crewk/s1600/DSC00882.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-EDiUIqkhWj0/UJt_gktowTI/AAAAAAAAB4g/qSyGA3Crewk/s320/DSC00882.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me and Rob (BEL), Men's Elite Champion</td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-fr2hXBUOXpw/UJt_i500LtI/AAAAAAAAB4o/HjmFqyXpsSQ/s1600/DSC00885.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-fr2hXBUOXpw/UJt_i500LtI/AAAAAAAAB4o/HjmFqyXpsSQ/s320/DSC00885.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My GF and Radka (CZE), Women's Elite Champion</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-EHtAKJSsSx4/UJt_mUzRRkI/AAAAAAAAB4w/BDnIcDKaqaE/s1600/DSC00889.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-EHtAKJSsSx4/UJt_mUzRRkI/AAAAAAAAB4w/BDnIcDKaqaE/s320/DSC00889.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Some of my 'lucky draw' prizes..I stole it when the organizer asking a question and you need to answer then rewarded a prize!</td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-An6KPGUeKCI/UJt_pswmuMI/AAAAAAAAB5A/henkFIgkWWo/s1600/DSC00890.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-An6KPGUeKCI/UJt_pswmuMI/AAAAAAAAB5A/henkFIgkWWo/s320/DSC00890.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My post race dinner! Fettuchini Alfredo</td></tr>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-TvfEcrWTCNY/UJt_r8izyTI/AAAAAAAAB5I/nqRjay9xBgw/s1600/DSC00891.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-TvfEcrWTCNY/UJt_r8izyTI/AAAAAAAAB5I/nqRjay9xBgw/s320/DSC00891.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jiha post race dinner, grilled chicken chop and mashed potatoes</td></tr>
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That it, as my post race report..these pictures tell more story..</div>
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As a bottom line,<br />
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<li>I glad to enter a decade as Powerman Finisher (Powerman only use for those who're completed<b> full distance race</b> only!). </li>
<li>Quick Release Adventure is still the best multi-sports organizer in Malaysia! </li>
<li>My gf always give a suspense to me as she always crossed the finish line nearly a few minutes to cut-off time for the sixth time!</li>
<li>This year was my last year competed in Men's 20-29 Category..next year will be competing in new age group category.</li>
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Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-71131873252393912212012-10-29T09:30:00.000+08:002012-10-29T19:50:56.166+08:00Road to Powerman 2012: Last Weekend Training Regime Towards the D-Day<div style="text-align: justify;">
As Powerman Asian Championship will be on this weekend, I surely did a 'not too ass kicking' training this year due to regime changed in Libya and a numbers of countries in Arab region.</div>
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Last weekend after Aidil Adha, I only completed half distance (race distance is 11.4km-64km-11.4km) duathlon on Saturday and an hour run on Sunday under high humidity, clear blue sky and sunshine. It was more to psychological challenge instead of physical torture.</div>
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I satisfied with my performance during the weekend and can perform well. Plus after the training, the well nutritious meal has been consumed as a replenishment. Surely refresh my muscles and I was able to window shopping (and shopping also) till the night at numbers of malls.</div>
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As a bottom line, this year 'very the last weekend training' seems pretty good compared last year preparation. But I need to bare in mind, Putrajaya will be the hottest Powerman race on the planet!</div>
Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-9067224637183599792012-10-25T12:14:00.000+08:002012-11-14T16:36:33.278+08:00Salam Aidiladha<div style="text-align: center;">
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<a href="http://1.bp.blogspot.com/-dmTcSHkUDEw/UIi8RmI5wsI/AAAAAAAAB0c/uaXk53kbpOI/s1600/WanGerrard+-+Salam+aidiladha.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-dmTcSHkUDEw/UIi8RmI5wsI/AAAAAAAAB0c/uaXk53kbpOI/s320/WanGerrard+-+Salam+aidiladha.jpg" width="320" /></a></div>
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<b><span style="font-size: large;">Kepada semua pembaca Muslim, </span></b></div>
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<b><span style="font-size: large;">saya mengucapkan Salam Aidiladha..</span></b></div>
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<b><span style="font-size: large;">Semoga semangat pengorbanan </span></b></div>
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<b><span style="font-size: large;">senantiasa berada di jiwa kita sebagai Muslim</span></b></div>
Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-82456487059989346362012-10-22T16:47:00.000+08:002012-10-25T14:49:16.321+08:00UTM-ICC Innopitch Competition ResultAs my previous post about UTM-ICC Innopitch Competition last August (read <a href="http://drblacksps.blogspot.com/2012/08/innopitch-2012-by-utm-innovation.html" target="_blank">here</a>), today I received a result about the competition.<br />
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I just sweetly positioned at the last place of token/hamper/whatever receiver for this competition.<br />
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Nothing to lose because I saw this competition as my training ground to enhance my pitching skills while competing with others PhD holders & some professors.<br />
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<a href="http://3.bp.blogspot.com/-K5m5ZOWR3WU/UIjgjY14XRI/AAAAAAAAB1E/bh3gkC3EdZI/s1600/result.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-K5m5ZOWR3WU/UIjgjY14XRI/AAAAAAAAB1E/bh3gkC3EdZI/s1600/result.png" /></a></div>
As a bottom line, this competition will make me more powerful & mature in giving a FIVE minutes pitch!Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0tag:blogger.com,1999:blog-7174743181482681829.post-62119442821008248632012-10-08T19:50:00.000+08:002012-10-16T19:21:56.456+08:00Be a Champion AgainHaha..<br /><br />It was a very long time I won't be a champion since I was in my first degree study. But last 6 October 2012, again I was a champion. I won 10km night run for staff category in my organization which I work now.<br />
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It takes less than an hour to cross finish line and I'm RM200 richer after received a cash money from the organizer. I ran with one student and followed his pace. At the mid of distance, I managed to pacing him and secured him a sixth place to won a medal.<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-ulxiw8ykZEs/UH1CKzs2y0I/AAAAAAAABww/OY9y5IaHcRE/s1600/DSC00363.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-ulxiw8ykZEs/UH1CKzs2y0I/AAAAAAAABww/OY9y5IaHcRE/s320/DSC00363.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My race number & tag line!</td></tr>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-cRJBgfRKGI0/UH1CUkXJT3I/AAAAAAAABw8/bn5f5rtSMSY/s1600/DSC00367.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-cRJBgfRKGI0/UH1CUkXJT3I/AAAAAAAABw8/bn5f5rtSMSY/s320/DSC00367.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">'working' for an hour at RM200</td></tr>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-873xwUfFRKc/UH1CZWFlWvI/AAAAAAAABxE/5E_ZmUVUYag/s1600/DSC00374.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-873xwUfFRKc/UH1CZWFlWvI/AAAAAAAABxE/5E_ZmUVUYag/s320/DSC00374.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">With Kakithon who clear sweep the highest price money at different categories</td></tr>
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As a bottom line, winning or now was not my primary target on that night. I entered the race just to test my endurance capacity to endure my cardio & muscles for a distance more than 10km. Finally, I survived with a couple hundred of RM inside my pocket!Blackopouloshttp://www.blogger.com/profile/08823011036279256233noreply@blogger.com0