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Saturday, February 26, 2011

The healthy secrets from olympic champion

Despite all the corporate grandstanding, the saccharine profiles, and the cheesy music, we're still drawn to the Olympic Games because they promise a glimpse of athletic perfection — that sinuous state of being when the outer boundaries of raw physical ability are reached and then exceeded ever so slightly. But the fact that such boundaries are breached raises a question: How can each generation of athletes become faster, stronger, and quicker ... without doping? The answer is simple: They train with coaches on the absolute cutting edge of exercise science, coaches whose tips will help you build muscle, burn stubborn fat, and even recover in record time. You'll find their secrets here. Beijing may be out of your reach, but a leaner, stronger, more energetic you is only a few weeks away.

Boxing: Larry Nicholson

USA Boxing's developmental coach of the year in 2003 and current assistant coach for USA Boxing

Develop full-body strength

"Weights are great, but don't underestimate the power of body-weight exercises. They provide you with a body awareness that you just can't get with plates or dumbbells, and that translates into more explosive power in the ring and more agility in the real world. Unfortunately, most guys do body-weight exercises incorrectly.

They focus on reps when they should really be concentrating on time. Rather than shoot for, say, three sets of 10 push-ups, do as many as you can in 30 seconds. Employ the same strategy with pull-ups, dips, and single-leg squats, resting for 30 seconds between each set."

Olympic Lifting: Mike Burgener

Father and coach of Casey Burgener, the top-ranked U.S. power lifter in Beijing

Float like a butterfly

"Nimble feet will give you a leg up in any activity that requires quick changes of direction, be it backyard toddler chasing or pickup basketball with the guys. Place eight cones three feet apart in a line, and then do three sets of each of the following exercises: Weave through them at a sprint, weave through them while high stepping, jump over them with your feet together, and weave through them while facing sideways.

You won't find a better warm-up. We do it every morning before stepping into the ring."

Achieve perfect balance

"Along with flexibility and body control, balance is an essential component of weight lifting. The best way to bolster it is with an overhead squat. Stand with your feet shoulder-width apart and grasp a length of PVC pipe with a grip that's slightly wider than shoulder width. Hold it eight to 12 inches above your head, keeping your chest out, torso erect, and heels on the ground. Press the pipe upward as you squat down as far as you can go without arching your back, and then rise up. Do three sets of five to 10 reps. Start doing it with a barbell when the PVC pipe becomes easy.

You'll strengthen your core, hips, and shoulders. You'll also find it challenging to get out of bed the next morning."

Keep hitting new heights

"When you hit a wall — say, spending a month at 180 pounds on the bench press — don't train harder or attempt to force muscle growth by piling on more weight. Reduce your load by 10 to 20 pounds. In other words, if you want to bust out of a rut, undertrain for a week or two. Trust me on this one. If one of my athletes is tired, sore, or just not with it, I'll reduce his load for a week to 10 days. More often than not, he'll come back better than before and set records because his muscles were able to fully recover and repair themselves."

Swimming: Bob Bowman

Head coach for the University of Michigan swim team and personal coach to six-time Olympic gold medalist Michael Phelps

Extend your stroke

"If you watch Michael Phelps swim, you'll see that his power comes not from fast strokes, but from long ones. The average freestyle swimmer takes 12 to 16 strokes to cover 25 yards. Michael requires just six to eight. Follow his lead by trying to trim one stroke per pool length the next time you jump into the water. Consciously extend your arms. It will feel awkward at first, like you're exaggerating each stroke, but once you start hitting those longer strokes at your previous short-stroke speed, you'll be faster, stronger, and fitter."

Armor-plate your core

"In order to slice through water with deftness and speed, you have to be strong in multiple planes of motion. I have Michael do medicine-ball exercises to achieve that end. My favorite is called the diagonal woodchopper. Stand with your feet shoulder-width apart and hold a medicine ball over your right shoulder. Chop down and across your body until the ball touches the ground outside your left foot. Return to the starting position. Do three sets of 10 reps on each side. Next, lie on your back with your knees bent and your feet flat on the floor. Holding the ball directly above your head, suck in your navel and lower the ball behind you as far as you can without lifting your back or bending your arms. Do three sets of 15 reps."

Running: Brad Hudson

Champion 2:13 marathoner and current coach of Olympic gold medal marathon hopeful Dathan Ritzenhein

Run faster, expend less energy

"Whether you're trying to log a faster 10K or just keep up with your bean-thin teen, the key to running more efficiently is to reduce the amount of time your feet spend on the ground. One of the best ways to do this is with hill sprints. Find a stretch of road with a 10 percent grade (think: bunny slope) and sprint up it for 10 to 12 seconds. Stay on your toes, lifting your feet rapidly and taking short, quick strides. Walk back down, rest three minutes, and repeat. Steadily work your way up to six to eight sprints. In so doing, you'll condition your fast-twitch muscle fibers — the ones that count in the 40-yard dash — to fire at maximum intensity, and your nervous system to relay signals more efficiently."

Build speed stamina

"Everyone knows that intervals are the key to cardiovascular fitness, but if you want to achieve a new personal best, don't focus on increasing your interval speed, focus on increasing your interval distance. For example, if you regularly run six miles, start running every other mile at your targeted 10K speed. Once that becomes comfortable, steadily increase the distance of each interval until you're running all six miles at your race pace."

Cycling: Allen Lim, Ph.D.

Physiologist for Team Slipstream-Chipotle, which is sending numerous cyclists to Beijing, including 18-year-old phenom Taylor Phinney

Pedal with greater power

"Whether you're commuting to work, cruising through Vermont, or racing around a velodrome, the key to proper cycling technique is to keep tension on the chain at all times. The upstroke is particularly important: Pull back on the pedal with your hamstrings, and when it nears the top of the revolution, kick forward. Working through all 360 degrees will boost power and speed, and accelerate your fitness gains."

Reduce your recovery time

"The most important muscle in cycling is the one you park on the seat — your gluteus maximus — so stretch it before and after every ride. Lie on your back and pull your right knee toward your chest until you feel the stretch in your glutes. Hold for 20 seconds, switch legs, and repeat. Other important muscles to stretch include your hamstrings, quads, and calves."

Basketball: Keith Jones

Senior vice president of basketball operations and athletic trainer for the Houston Rockets, and an athletic trainer for Team USA Basketball

Prevent back injuries

"I don't care if you're a pro baller or a weekend warrior, most injuries on the court — thrown backs, pulled groins, twisted ankles — result from reacting to someone else's movement. Keep yourself nimble and limber with the following stretch: Lie supine on the floor with your legs flat and arms by your sides. Next, pull your left knee toward your chest, and then to the right, so that you feel the twist and stretch in your back and core. Hold for 20 seconds, and then repeat with your right leg. Also, invest in a pair of compression shorts. Ninety percent of NBA guys wear them. McDavid's Dual Density Hexpad Thudd Short ($80, is a good brand, and it will both keep your muscles warm and help prevent pulls."

Boost your agility

"Warm muscles are agile muscles, which is why I have my players do the following full-court drill before every practice and game. If you don't have access to a basketball court, mark off 100 feet wherever you can find room. Jog to the far baseline and back. Skip to the far baseline and jog back. Jog backward to the far baseline and then jog back. Do walking lunges to half-court, jog the rest of the way to the far baseline, and then repeat the drill back. Do 'ice skaters' (lunge forward 45 degrees to your right, and then 45 degrees to your left, and so on) to the far baseline and repeat back. Do 'defensive slides' (shuffle sideways with your arms held out in front of you) to the far baseline, and then face the other way and repeat back."

Sunday, February 13, 2011

Sekarang, tengok tv pun dapat duit

TV UP NETWORK - Miliki TV sendiri terus ke komputer anda. Sambil menonton anda boleh jana pendapatan dengan lumayan.

TV UP Network

Siaran TV melalui jalur lebar adalah satu lagi kecanggihan internet masa kini, di negara Asia Tenggara network ini masih agak baru dan masih ramai pengguna internet tidak berapa mengenali teknologi ini. Tapi kalau disebut Youtube atau download movie dan yang seaktu dengannya ramai yang akan faham. Penerangan lanjut tentang network ini boleh diikuti di laman website TV UP Network.

Dapatkan siaran TV UP Network di komputer anda. UP adalah singkatan untuk Untung Pantas. Siaran TV UP Network pula adalah produk utama Untung Pantas. Perisian hebat kami akan membolehkan anda untuk menonton pelbagai siaran TV UP Network melalui teknologi streaming. Anda akan dapat menikmati akses penuh ke semua siaran TV UP Network dari mana-mana sahaja di seluruh dunia.

Siaran TV UP Network boleh didapati dengan kos yang amat murah berbanding siaran TV berbayar yang lain. Tiada peralatan tambahan yang diperlukan untuk menikmati servis ini. Apa yang anda perlukan hanyalah keahlian serta perisian kami, komputer peribadi dan jaringan Internet Jalur Lebar. Nak tahu lebih lanjut mudah saja klik disini untuk info lanjut!

Kami menawarkan akses Penuh dan Berterusan ke semua rangkaian TV terhebat rantau ini di TV UP Network. Anda cuma perlu membayar satu jumlah kecil sekali seumur hidup dan memasang perisian yang kami sediakan untuk menikmati pelbagai rancangan menarik kegemaran anda untuk dekad-dekad yang mendatang.

Siaran Hebat Tanpa Had

Kami hanya menyediakan siaran-siaran yang terbaik untuk anda. Terdapat pelbagai rancangan menarik untuk sajian seluruh keluarga, contohnya rancangan kartun untuk kanak-kanak, rancangan realiti, rancangan muzikal, rancangan berita, rancangan berbentuk ilmiah, filem-filem menarik dan lain-lain lagi. Antara siaran yang bakal anda tonton di TV UP Network adalah Star Movies, HBO, CNN, MSNBC, BBC, Discovery dan ESPN.

Percayakah anda sambil menonton anda boleh jana lebih pendapatan? Dengan TV UP Network anda boleh lakukannya.

Bagaimana caranya?

Untuk langkah pertama bagi mereka yang nak tengok-tengok dulu mudah saja klik laman web ini TV UP Network, daftar, sebagai ahli percuma dahulu dan lihat bagaimana sistem ini berfungsi.
Selepas itu anda bolehlah menaiktarafkan keahlian sebagai ahli Premium. Tapi nasihat anda jangan menunggu terlalu lama untuk bertindak, kerana Tv Up Network ini masih agak baru dan peluang anda masih sangat cerah untuk menmbah pendapatan dengan lumayan.

Sunday, January 30, 2011

Google buka pusat operasi di Malaysia

PENERAJU firma enjin carian Internet global, Google Inc akan memperluaskan lagi rangkaiannya di seluruh negara Asia Tenggara apabila membuka pusat operasi keduanya di Malaysia selepas pembukaan pertama di Singapura empat tahun lalu.

Pengarah Urusan Google Asia Tenggara, Julian Persaud berkata pembukaan itu selaras dengan pelan pengembangan syarikat di pasaran berpotensi di rantau ini termasuk Thailand, Indonesia dan Filipina.

Katanya, pembukaan pejabat barunya di Malaysia, secara tidak langsung menjadikannya sebagai platform terbaik dalam menerajui pengiklanan berkesan, khidmat laman web dan pengalaman carian data kepada pengguna, pengiklan dan rakan usaha sama di negara ini.

“Persekitaran khidmat dalam talian di negara ini meningkat secara signifikan termasuk pembangunan dalam akses jalur lebar Internet serta aktiviti e-dagang. “Kami sangat gembira untuk menubuhkan pusat operasi Google di Kuala Lumpur yang mana kami boleh menarik bakat berkualiti tinggi tempatan bagi membantu perniagaan di Malaysia dan pengguna mendapatkan maklumat yang mereka ingini,” katanya pada sidang media pengumuman pembukaan pusat operasi Google di Kuala Lumpur, semalam.

Hadir sama, Timbalan Menteri Perdagangan Antarabangsa dan Industri Datuk Mukhriz Mahathir serta Pengurus Negara Google Malaysia, Sajith Sivanandan.

Persaud berkata, pencari pekerjaan secara online di Malaysia juga boleh membuat perayauan bagi melihat peluang kekosongan jawatan di dalam bidang jualan, pemasaran dan perhubungan awam melalui

Sementara itu, Mukhriz berkata kehadiran Google di negara ini menunjukkan satu komitmen terhadap Malaysia dan membuktikan kesesuaiannya sebagai hab multimedia serantau.

Sumber :

Saturday, January 22, 2011


Ticket counter-Lifestyle Electronics eXperiential.

Rules & Regulations :

The entrance to the slide: ada bran???

The end of the slide:

Address :
Lifestyle Electronics eXperiential Centre (LEX)
2nd Floor,
Empire Shopping Gallery,
Subang Jaya.

Lex Slide Empire Mall Experience

Friday, January 14, 2011

Hari ini masuk hari ke 2 aku terima panggilan dari no. 03-20367188


Hari ini masuk hari ke 2 aku terima panggilan dari no. 03-20367188. Nasib baik lah aku tak sempat jawab panggilan tu. Balik rumah jer, aku terus search kat google.. Rupa2nyer ader cerita disebalik no. 03-20367188 ni. Cerita aku lebih kurang sama jer, cam cerita yang aku dapat dari salah satu blog yg sempat aku search kat "google"seperti berikut: 

Berhati-hati apabila anda menerima panggilan telefon (03-20367188)

Pernahkah anda menerima panggilan telefon 03-20367188? Panggilan tersebut bermula daripada seorang lelaki yang telah menyamar dan mengaku dirinya sebagai wakil Celcom.  Alasan lelaki tersebut menelefon mangsanya ialah anda merupakan pengguna Celcom (atau rangkaian telekomunikasi yang lain) yang setia selama menggunakan rangkain telefon tersebut. Semasa perbualan di telefon, lelaki tersebut telah menyoal beberapa soalan seperti:
  • Awak ada memiliki kredit kad?
  • Awak mempunyai akaun Maybank?
Pihak Celcom telah memaklumkan bahawa sejak kebelakangan ini ramai melakukan penyamaran dan marketing strategi seperti cara di atas.  Mereka yang tidak bertanggungjawab ini juga mengaku sebagai pekerja Salesman samada dari Celcom dan sebagainya.  

Maka, tidak hairanlah apabila anda cuba menghubungi semula nombor telefon 03-20367188, tetapi  hanya operator telefon perempuan UTH (tidak silap saya) yang menjawab telefon tersebut.  

Oleh hal yang demikian, diharap semua masyarakat di luar sana lebih berhati-hati apabila menerima panggilan telefon terutamanya daripada nombor yang tidak dikenali.

Cuba anda taip nombor telefon 03-20367188 dan UTH/UTS di Google, bukan saya seorang telah menjadi mangsa, ramai lagi di luar sana telah menjadi mangsa panggilan telefon seperti di atas.  Ini kerana, mereka ingin mendapatkan maklumat nama bank, akaun bank, kredit kad kita dan melakukan transaksi tanpa pengetahuan kita.  

Ini menunjukkan jenayah teknologi semakin meningkat dan tidak kenal siapa pun mangsanya samada pelajar, pekerja atau pengganggur.  Persoalan yang timbul ialah dari manakah mereka mendapatkan nombor telefon kita dan dari manakah mereka tahu nama sebenar kita?

Akhir sekali, sekiranya panggilan telefon yang sama diterima pada masa hadapan, tanpa berfikir, adalah lebih baik sekiranya melaporkan perkara tersebut dengan segera kepada pihak polis yang berdekatan. Sila hebahkan kisah benar ini kepada orang yang anda sayangi spt keluarga,sahabat dan lain-lain untuk sama-sama beringat!!

Sunday, December 12, 2010

A Review of Steven Johnson’s Total Traffic Annihilation

Miracle traffic software makes $7,979 in one day!

If you’re looking for an in-depth treatment of free traffic generation methods then you should invest in Total Traffic Annihilation.  I recently had the opportunity to enjoy a preview of this course, and the eBook alone makes it worth your while—it contained 114 pages of focused, step-by-step methods that were presented as a total marketing plan.

I especially enjoyed the sections on blog comment marketing and forum marketing.  These sections really helped me understand the right way to use those tools and the strength of what they have to offer.  I’d avoided them in the past, feeling as though they were somewhat artificial, but Total Traffic Annihilation showed me they did not have to be.

While I’m not certain all 28 of the strategies presented in the eBook are good fits for my business I was impressed to have so many options to choose from.  Every one of the options was covered in a clear, understandable way that will make them easy for me to implement in the future.

The new software package also offers some exciting applications.  For example, it allows me to specify RSS feeds to pull content from.  It then automatically uses this content to create posts in the categories I specify.  I enjoy having a way to comb through article directories for this freely available content.  It even allows me to create a site that appears to have been around for awhile through the clever use of back-dating.  My site doesn’t look at all automated as a result, which I appreciate given most people’s opinions of automated blogs.

That’s not to say the course is perfect.  I found some of the information duplicated things I have tried and found ineffective in the past, such as submitting to directories like DMOZ.  I would have liked to have seen some more in-depth troubleshooting in this area because I’ve simply never found success there.  It may simply have been that my sites were a poor fit for the directories or because I was impatient.

All in all, however, I would happily recommend this course.  It should be especially helpful to anybody who has struggled with getting enough website traffic.  After all, no traffic means no sales, making this course the potential investment of a lifetime.


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