Athalia Delysha 17 October 2012
November 13, 2012
Athalia Delysha
A baby girl…one of the most beautiful miracles in life,one of the greatest joys we can ever know,and one of the reasons why there is a little extra sunshine, laughter and happiness in my Boys world .
October 30, 2012
List of Songs that Inspire and Motivate Me
I thought that it would be wonderful to names songs or tracks that inspire me. I want tracks that kind of encourage me and rise my spirits in the time of need...I've heard my list so many times, that i've got accustomed to the songs.The songs needn't only be inspirational - any thing to relax your mind after a long day's work is also fine! below are list of Song that always made my day.
Luka Chupi - AR Rahman
AajJaaneKiZidNaKaro - Farida Khanum
O plane - AR Rahman
I'm With You - Avril Lavigne
Complicated - Avril Lavigne
My Way - Frank Sinata
You'll be in my heart - Tarzan (OST)
Hakuna Matata - Lion King
That's the Way it is - Celine Dion
A New Day has come - Celine Dion
Bring me to Life - Evanescense
Vellai Pookul - AR Rahman
Take's a little Time - Amy Grant
One Love - Blue
Ya Ghali - Guitara
If I let you go - Westlife
Larger than Life - Backstreet Boys
Musafir - AR Rahman
The Shape of my Heart - Backstreet Boys
Katrin Mozhi - Mozhi
Hans Zimmer-Tennessee
Borrowed Heaven - The Corrs
Unthan Desathin Kural - AR Rahman
Haste to the wedding - The Corrs
My Life -Justin-Bieber
Linkin Park -Burn It Down
Never Say Never - Justin Bieber
Linkin Park - Burning in the skies
Firework - Katy Perry
Heal the World - Michael Jackson
k'naan feat. david bisbal - Wavin' Flag
Man in the Mirror - Michael Jackson
Vertigo -U2
Sami Yusuf - Asma Allah
Wonderful World
Taare Zameen Par - Title Song
Chariots of Fire - John Williams (OST)
Superman - John Williams (OST)
Beautiful - Christina Aguilera
Dave Matthews Band - Everyday
Soundtrack Madagascar - I Like to move it
Underneath your Clothes - Shakira [Dont be misled by the title,the song is a lot about one's innate potential, at least thats the way i choose to take the meaning to be]
The Reason - Hoobastank
A Whole New World - Aladdin (OST)
and many More........
Luka Chupi - AR Rahman
AajJaaneKiZidNaKaro - Farida Khanum
O plane - AR Rahman
I'm With You - Avril Lavigne
Complicated - Avril Lavigne
My Way - Frank Sinata
You'll be in my heart - Tarzan (OST)
Hakuna Matata - Lion King
That's the Way it is - Celine Dion
A New Day has come - Celine Dion
Bring me to Life - Evanescense
Vellai Pookul - AR Rahman
Take's a little Time - Amy Grant
One Love - Blue
Ya Ghali - Guitara
If I let you go - Westlife
Larger than Life - Backstreet Boys
Musafir - AR Rahman
The Shape of my Heart - Backstreet Boys
Katrin Mozhi - Mozhi
Hans Zimmer-Tennessee
Borrowed Heaven - The Corrs
Unthan Desathin Kural - AR Rahman
Haste to the wedding - The Corrs
My Life -Justin-Bieber
Linkin Park -Burn It Down
Never Say Never - Justin Bieber
Linkin Park - Burning in the skies
Firework - Katy Perry
Heal the World - Michael Jackson
k'naan feat. david bisbal - Wavin' Flag
Man in the Mirror - Michael Jackson
Vertigo -U2
Sami Yusuf - Asma Allah
Wonderful World
Taare Zameen Par - Title Song
Chariots of Fire - John Williams (OST)
Superman - John Williams (OST)
Beautiful - Christina Aguilera
Dave Matthews Band - Everyday
Soundtrack Madagascar - I Like to move it
Underneath your Clothes - Shakira [Dont be misled by the title,the song is a lot about one's innate potential, at least thats the way i choose to take the meaning to be]
The Reason - Hoobastank
A Whole New World - Aladdin (OST)
and many More........
October 25, 2012
Away we go
A lot of people spend years training hard in the gym without any real results but if you follow a well-structured programme and nutrition plan, you can expect to get an impressively ripped physique in as little as two months.'Having assessed your body, it's clear that you're a mesomorph [has a large bone structure, large muscles and a naturally athletic physique] so I've tailored the reps, sets, rest periods and weight vs cardio element of the workouts to suit your body shape as well as your goals,
Weeks 1-4 workouts
In each superset, do six reps of the first move, then 12 of the next. Repeat this three times with no rest, then rest for two minutes before repeating.
Move on to the next superset until you've got through the workout. If the move requires you to work each side independently, do half the reps on one side and half on the other.
Tempo - 3010 (the eccentric contractions should take three seconds so they recruit more fast twitch muscle fibres)
Day 1 - Chest and back
Superset 1
Barbell bench press, gym ball press-up push
Superset 2
Jumping chin-up knee raise, dumbbell lateral shoulder raise
Superset 3
Power press-up, dumbbell explosive turn and press
Superset 4
Dumbbell press-up row, inverted row
Day 2 - Interval training
10x10sec hill sprints (10sec rest between sets)
5x30sec runs (60sec rest between sets)
3x60sec runs (90sec rest between sets)
Day 3 - Rest day
Day 4 - legs and abs
Superset 1
Barbell deadlift, explosive lunge chop
Superset 2
Bodyweight roll-out, explosive oblique twist (band)
Superset 3
One-leg assisted squat jump, dumbbell lunge jump
Superset 4
Hanging straight leg raise, gym ball forearm roll-out
Day 5 - kickboxing*
2x3min rounds (90sec rest between sets)
3x2 minute rounds (60sec rest between sets)
4x1 minute rounds (30sec rest between sets)
5x30sec rounds (15sec rest between sets)
6x15sec rounds (10sec rest between sets)
*If you can't do this for whatever reason do treadmill or rowing intervals
Treadmill - adjust the incline to 5˚
3min run, 1min walk
2min run, 1min walk
1min run, 1min walk
Rest for 3 minutes and then repeat
Rower
10x50m sprint, aiming to complete each in under 10sec, with a 20sec rest between sprints.
Day 6 - Rest day
Day 7 - Legs and arms
Superset 1
Barbell stiff-leg deadlift, gym ball hamstring curl
Superset 2
Explosive dip, dumbbell biceps curl
Superset 3
Dumbbell lateral lunge jump, box jump
Superset 4
Dumbbell shoulder turn and press, dyna-band biceps curl
What I’ll be eating
After after asking me a barrage of questions about what I usually eat, Davis came up with a perfectly structured eating plan for this programme. Here, she explains how it works.
‘Your nutritional intake should mirror your training programme over the eight-week period, so it will change from phase one to phase two. In the first four weeks the dietary goal will be to meet the energy demands of the volume sessions, while providing a calorie surplus to facilitate muscle mass gain. Your diet should be high protein (2g per kg of bodyweight), high-carb (complex, low to medium-GI) and low-to-moderate-fat
Weeks 1-4 workouts
In each superset, do six reps of the first move, then 12 of the next. Repeat this three times with no rest, then rest for two minutes before repeating.
Move on to the next superset until you've got through the workout. If the move requires you to work each side independently, do half the reps on one side and half on the other.
Tempo - 3010 (the eccentric contractions should take three seconds so they recruit more fast twitch muscle fibres)
Day 1 - Chest and back
Superset 1
Barbell bench press, gym ball press-up push
Superset 2
Jumping chin-up knee raise, dumbbell lateral shoulder raise
Superset 3
Power press-up, dumbbell explosive turn and press
Superset 4
Dumbbell press-up row, inverted row
Day 2 - Interval training
10x10sec hill sprints (10sec rest between sets)
5x30sec runs (60sec rest between sets)
3x60sec runs (90sec rest between sets)
Day 3 - Rest day
Day 4 - legs and abs
Superset 1
Barbell deadlift, explosive lunge chop
Superset 2
Bodyweight roll-out, explosive oblique twist (band)
Superset 3
One-leg assisted squat jump, dumbbell lunge jump
Superset 4
Hanging straight leg raise, gym ball forearm roll-out
Day 5 - kickboxing*
2x3min rounds (90sec rest between sets)
3x2 minute rounds (60sec rest between sets)
4x1 minute rounds (30sec rest between sets)
5x30sec rounds (15sec rest between sets)
6x15sec rounds (10sec rest between sets)
*If you can't do this for whatever reason do treadmill or rowing intervals
Treadmill - adjust the incline to 5˚
3min run, 1min walk
2min run, 1min walk
1min run, 1min walk
Rest for 3 minutes and then repeat
Rower
10x50m sprint, aiming to complete each in under 10sec, with a 20sec rest between sprints.
Day 6 - Rest day
Day 7 - Legs and arms
Superset 1
Barbell stiff-leg deadlift, gym ball hamstring curl
Superset 2
Explosive dip, dumbbell biceps curl
Superset 3
Dumbbell lateral lunge jump, box jump
Superset 4
Dumbbell shoulder turn and press, dyna-band biceps curl
What I’ll be eating
After after asking me a barrage of questions about what I usually eat, Davis came up with a perfectly structured eating plan for this programme. Here, she explains how it works.
‘Your nutritional intake should mirror your training programme over the eight-week period, so it will change from phase one to phase two. In the first four weeks the dietary goal will be to meet the energy demands of the volume sessions, while providing a calorie surplus to facilitate muscle mass gain. Your diet should be high protein (2g per kg of bodyweight), high-carb (complex, low to medium-GI) and low-to-moderate-fat
September 10, 2012
Happy Merdeka Day and Malaysia Day
2012 and this marks the 55th anniversary for Malaysia celebrating it’s independence. The build up to Merdeka has been a whirlwind, especially after the London Olympics. Watching our athletes do us proud over stirred something in me and made me even prouder to be a Malaysian. As i sit down to write this, it really came to my there are number of things to be proud of as a Malaysian. Let me try to list a few and maybe you can tell me your reason.
1) Malaysia is the one place where we have multiple public holidays!
2) We have the world’s number 1 squash player Nicole David
3) We are the home to beautiful rain forests that is more than 100 million years old. In Taman Negara we
are the highest and the longest canopy walk in the world.
4) We have the biggest flower in the world. The Rafflesia
5) Malaysia’s the only place that has food 24/7 aka the mamak
6) Malaysia’s the place known for the king of fruits the Durian.. ohh yum!!
7) We are home to the first and tallest Twin Towers in the world.
8) We have beautiful crystal clear island and one of the top diving sites (Sipadan) in the world.
9) We have the biggest cave (World Heritage Sites) in the world that can accommodate few of Boeing 747.The Deer Cave is named after the deer which frequented the cave and which native hunters pursued.
9) Malaysia is free from natural disasters (but we need to protect our earth so it stays that way!)
10) We have The Sepang International Circuit where the Formula 1 race has graced our track!
and many more .......
A belated Happy Merdeka Day nevertheless. A Google Malaysia doodle to commemorate the occasion of the 2012 Merdeka Day. The logo depicts Malaysia's national flower, the Hibiscus.
1) Malaysia is the one place where we have multiple public holidays!
2) We have the world’s number 1 squash player Nicole David
3) We are the home to beautiful rain forests that is more than 100 million years old. In Taman Negara we
are the highest and the longest canopy walk in the world.
4) We have the biggest flower in the world. The Rafflesia
5) Malaysia’s the only place that has food 24/7 aka the mamak
6) Malaysia’s the place known for the king of fruits the Durian.. ohh yum!!
7) We are home to the first and tallest Twin Towers in the world.
8) We have beautiful crystal clear island and one of the top diving sites (Sipadan) in the world.
9) We have the biggest cave (World Heritage Sites) in the world that can accommodate few of Boeing 747.The Deer Cave is named after the deer which frequented the cave and which native hunters pursued.
9) Malaysia is free from natural disasters (but we need to protect our earth so it stays that way!)
10) We have The Sepang International Circuit where the Formula 1 race has graced our track!
and many more .......
A belated Happy Merdeka Day nevertheless. A Google Malaysia doodle to commemorate the occasion of the 2012 Merdeka Day. The logo depicts Malaysia's national flower, the Hibiscus.
August 08, 2012
Email from Raymond ...World keeps turning upside down...becareful all
Hi guys,
I have been largely unconscious since 8.45pm last night until I woke up
around 12.30am in Damansara Specialist Hospital. I left office yesterday
at 8.30pm and was driving to Damansara Uptown to ta-pau some dinner for
my family. Just before I reached 7-11 at Uptown, I was rammed from
behind by another car. I got down to check the damage and before I knew
it, I was hit hard on my face and shoulder and fell unconscious on the
road itself.
I was found by a stranger who called my wife as I regained some
consciousness to give him her handphone number. Apart from a bad bruise
on my right cheeks and a very bad shoulder, I am ok, but still feel
dizzy and the doctor who scanned me said that I might have had a mild
stroke from the shock. The heart surgeon will come tomorrow for a check.
At the moment, I really don't know if I am permanently scarred by this
or if I can make a full recovery. My right leg seem not to have proper
blood flow.
No need to visit me, as I hope I can go back home tomorrow afternoon.
Going marketing on 13-17 Sep looks not possible, but I'm sure Andrew can
handle it fine.
I lost the company car which was stolen from me. I also lost my
handphone, my hard drive, my office bag, and my iPad. At least I have my
life, and I wasn't run over by any cars as I was lying unconscious on
the road itself. I guess it's not my time yet to meet the Creator.
I am using my wife's iPad to write this email. I hope all will be well
so that I can return to my normal routine again. Guys, do help me send
this message to the rest of the research and sales team. Thanks and God
Bless. Life is fragile. Treasure it. And for my fellow Malaysians, do
take note that stopping to check bumper damage isn't really a good idea
anymore, even for guys.
Raymond Yap
I have been largely unconscious since 8.45pm last night until I woke up
around 12.30am in Damansara Specialist Hospital. I left office yesterday
at 8.30pm and was driving to Damansara Uptown to ta-pau some dinner for
my family. Just before I reached 7-11 at Uptown, I was rammed from
behind by another car. I got down to check the damage and before I knew
it, I was hit hard on my face and shoulder and fell unconscious on the
road itself.
I was found by a stranger who called my wife as I regained some
consciousness to give him her handphone number. Apart from a bad bruise
on my right cheeks and a very bad shoulder, I am ok, but still feel
dizzy and the doctor who scanned me said that I might have had a mild
stroke from the shock. The heart surgeon will come tomorrow for a check.
At the moment, I really don't know if I am permanently scarred by this
or if I can make a full recovery. My right leg seem not to have proper
blood flow.
No need to visit me, as I hope I can go back home tomorrow afternoon.
Going marketing on 13-17 Sep looks not possible, but I'm sure Andrew can
handle it fine.
I lost the company car which was stolen from me. I also lost my
handphone, my hard drive, my office bag, and my iPad. At least I have my
life, and I wasn't run over by any cars as I was lying unconscious on
the road itself. I guess it's not my time yet to meet the Creator.
I am using my wife's iPad to write this email. I hope all will be well
so that I can return to my normal routine again. Guys, do help me send
this message to the rest of the research and sales team. Thanks and God
Bless. Life is fragile. Treasure it. And for my fellow Malaysians, do
take note that stopping to check bumper damage isn't really a good idea
anymore, even for guys.
Raymond Yap
June 25, 2012
Happy Birthday Adham Fayaaz Shah
Happy Birthday DARLING BOY !!!!!!
You will always remind our Darling Boy ......from Atta -Amma- Fawwaz - Fayyad - Massi - Amma Maa - Nanni
April 12, 2012
Happy Birthday Sherry
I wish you a very Happy Birthday Maaaa. I hope that every single day of our lives is a celebration, just like like today. I love you. May you have many blessings to count for the next year too.You have tolerated me and my shortcomings. You have tolerated by limitations and idiosyncrasies. You have tolerated my annoying habits and my mistakes. You are the pillar and support in my life.
You are my all in one !!!! my wife, friend, lover, soul mate and my partner in crime for everything...Thanks a lot
April 05, 2012
Happy Birthday Adham Fawwaz Shah
Today is the 7th birthday of my eldest son Adham Fawwaz Shah.You grows wiser with each passing year. Atta and Mama Always proud of you. Best Wish to my wonderful son and a great friend.
March 08, 2012
Happy Birthday Baby Fayyad
On this day, you become one year older. But no matter how many birthdays come and go, you will always be our little baby Fayyad. I see a little more of me in you with each passing days.
Happy Birthday Little Sunshine
Happy Birthday Little Sunshine
From : Amma – Fawwaz – Fayaaz –Masi – Am mam ma – Nanni and Atta
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