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FATHINSN's Recent Blog Entries

Quiz Result: Do You Need a Personal Trainer?

Saturday, April 16, 2011

My result: You Have all the Know-How You Need

You probably knew, even before you took this quiz, that you don't need a trainer. You are experienced, knowledgeable, and have no trouble sticking to a fitness program or teaching yourself new things. While a personal trainer isn't for everyone, remember that even elite exercisers can benefit from contacting a fitness professional. You probably don't need someone holding your hand during a workout, but getting advice during a long-lasting plateau or gaining access to fitness measurements and tests may help you along your fitness journey. Many gyms and trainers offer one-time assessments (which typically include body fat, flexibility, muscular endurance, cardiovascular endurance, and blood pressure tests) for an affordable fee.

No matter how much you know, the world of fitness and health information is constantly changing. Keep educating yourself and striving to improve your fitness program. Maybe you'll be the person who trains others someday!

*** I definitely can get more tips from a trainer, such as how to do push ups properly as I can't really see my form compared to most exercises or feel I'm doing it right (like bicycle crunches). But a trainer is usually either hard to find here or I need to be pay a lot for gym membership to get access to the trainer. Oh well, I have lots of guy friends who looks fit and probably can teach me one or two things about pushups and other exercises though wonder how can I do that in the office with my blouses, skirts or in jeans, haha.

  


Conclusion From 5-Day Sleep Diary

Saturday, April 16, 2011

To conclude what I've learned from my 5-day sleep diary (Monday, 11th April to Friday, 15th Apr 2011):
1. I better try to sleep earlier than 23:00, much better is earlier than 22:30.
2. Try to get dinner earlier, before 21:00.
3. Get away from TV after 22:00 - a temptation to sleep late or sleep in the living room.
4. Which bring me to Internet usage, get away from my laptop or any computer that can give me access to Internet as this also one of the biggest temptation to sleep late.
5. Give my cats dinner early so that there's no reason for me to get out late at night. When I put my cats meals, that also means me for removing their litter-sand-covered poop so giving their meal isn't a short time routine.
6. Try not to read interesting novels, especially from my favourite authors or any kind of magazine in 1 hour before sleep as this will make me think of what I just read in bed.
7. Do all my bedtime routine in dim light room as it will make me to sleep earlier instead of lagging going into the bed.
8. Don't drink too much water before bed, just enough to wet the throat. This to prevent wake up in the middle of night for toilet trip, though I don't I ever had this problem but just as a safe precaution, hehe.
9. Do some before-sleep stretches or some light exercises as this helps me to sleep better but don't do till my muscles are too alert or get myself too hot and sweaty (though looking hot is another matter, haha).
10. Keep the room not too warm, not too cold and remember to use pillows where they should be to get more comfortable and fully rested.

Hmm, this sleep diary really works, I learned a lot from this short period. I think I'll do it again in future for further sleep study.

  
  Member Comments About This Blog Post:

TRIPLE_EMME 4/18/2011 4:27PM

    emoticon

I hope that you are able to incorporate some of your "lessons learned" into a new evening routine. I wish you many nights of good sleep!

emoticon

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SKATER787 4/16/2011 4:32PM

    Great blog. An important subject but we don't see too many people put a spotlight on it. People discuss much about diet and exercise, but not enough on this very important subject. Good job. emoticon

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PICKLEDGINGER2 4/16/2011 12:59AM

  Very interesting experiment. Thanks for your thoughts.

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Sleep Diary: Thursday, 14 April 2011

Saturday, April 16, 2011

1. What time did you wake up today?
= 05:50

2. What time are you lying down to go to sleep?
= 00:10

3. What, if any, was your bedtime routine?
= Same as always - prayer, rearrange pillows

4. What were the last food(s) you consumed tonight? (Include type, amount, and time you ate.)
= White rice, fish cooked in chilies, mushroom soup (though not creamy) and tempe.

5. Did you exercise today? (Include the type, duration, and time of day if you exercised.)
= Yes, 16 min jumping, 10 min stretching. I think I better find another way to stretch, to spice things up and be more flexibility, hehe.

6. Did you consume any alcoholic beverages today? (Include type, number, and time of day.)
= Nope and hopefully not in future

7. Did you consume any caffeinated drinks or foods today? (Include type, number, and time of day.)
= As usual, tea ;D

8. Did you take any medications (prescription and/or over-the-counter) today? (Include type, amount, and time of day.)
= Nope

9. Did you take any naps today? (Include number of naps, duration of each, and time of day.)
= Nope, even with lots of yawning, I didn't even think to take one.

10. What types of stressors did you encounter today, and what types do you expect to encounter tomorrow?
= It was Friday, why need to get stress? Love Friday as it's the gateway to weekend!

11. How hungry did you feel today? (1- Not hungry, 2- Normal hunger, 3- Strong hunger, 4- Extreme hunger)
= 2 - Normal hunger

12. How awake did you feel today? (1- Exhausted, 2- Somewhat tired, 3- Fairly alert, 4- Wide awake)
= 3- Fairly alert

13. How irritable did you feel today? (1- Calm, 2- Slightly annoyed, 3- Moderately irritable, 4- Highly irritable)
= 2 - Slightly annoyed

zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz



(Those last 3 questions are answered when I wake up the next day - should be today, Wednesday 13 April 2011 - answer the following questions below my "sleep" line):
1. How long did it take you to fall asleep last night? (This may be an estimate.)
= In 10 min, my brain kept thinking about lots of things, haha.

2. How many times did you wake up during the night? (Include times you woke up and how long you stayed awake.)
= None at all, yay!

3. In total, how many hours did you sleep last night?
= 5 hours and40 min

  


Myself - The Biggest Setback I've Ever Encounter!

Thursday, April 14, 2011

(Action taken, respond to Twilight Challenge Team's Easter Challenge Week 4)

Haven't given thoughs on what challenges or setback that keep hindering me from reaching my goals. Then I realized, it isn't anything or anyone else but me. You see, I'm a very stubborn and persistence person (what my mom said one time, which I think a combination of compliment and insult but I just look at it as compliment, haha). When I set my mind to do something, there's nothing can change my mind and action but myself and force greater than me. Same thing when I hated exercises so much that the idea made me wanted to throw up and this was before I had the "Aha" moment.

When I was in school, in University, I didn't like the idea of sweating, exhausting myself, I much prefered to stay in my room, usually in bed, reading romance or japanese manga (which arae still my favourite things to do, hehe). So, I always find excuses and believe me, when I said stubborn and persistence, no one can push me to do exercises back then, not even the PE teacher, haha. When there were trial outs for running at tracks or other sports during annual sport event, I usually said, "I'm reserved for marching" and run away. During school jogathons, I brought chocolate bars to munch while walking to the finish line. Besides, walking made me appreciate more the view of sexy legs from the male students, haha. There was even one time when I had to run the 400 meters track that before I finished running, I just stopped and lied down - people thought I fainted! A good excuse that I just let the red cresent students helped me to get to the shade, get rested, not continue any other tortures, hehe.

But something changed.

Maybe because of my brother's sudden burst of excitement, "Let's Go Roller Blading" or watching lots of Korean movies with those heroes kicking, twisting in the air, beat those bad guys with Taekwando moves so I started to do a little bit of walking with my University dorm friends, joined Taekwando classes (it wasn't the official classes, more to intensive training for local sport events but my friend wanted me to accompany her as female was minority group ans she didn't comfortable among the guys) and with my new roller blade, swishing slowly in the dorm corridor (afraid to bring it outside and get stained, haha).

And now, equals to my effort of escaping and giving excuses not to exercise or do anything active in last 10 years, I'm quite good with giving reasons to myself and others why I workouts instead of lazying around and never get tired of pushing my parents, especially my mom to do exercise, to get sweaty and burn those irritating fat.

It's kinda interesting that I can turn around my stubborn self from hating doing active things other than walking in shopping malls to loving every minutes of working my body towards healthier, fitter me. It will always me versus me but so far, I'm currently winning, fight with new strategies before the old ones get beaten by my don't-want-to-get-sweaty-I-love-my-fat self, yeah!

  
  Member Comments About This Blog Post:

TRIPLE_EMME 4/15/2011 10:17AM

    emoticon

You are doing great!!!

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FATHINSN 4/15/2011 8:53AM

    Thanks, everyone! It's a struggle for me as it's inner battle that I can't just walk away and no one but me who can beat myself - kinda reminds me of Kurosaki Ichigo with his dark side, hehe.

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BROSEQUILTS 4/15/2011 7:40AM

    You are doing great!!!

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MICHCLEARY 4/14/2011 11:14PM

    Great job! What a great turn around. Keep up the great work.

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TESSA1964 4/14/2011 10:40PM

    Sometimes it is hard to get out of your own way. Glad you are doing just that. Keep up the good work.

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OLLYBIRD 4/14/2011 10:06PM

    Congrats on your new perspective! I am sure this will lead to a happier and healthier life all around!

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Sleep Diary: Thursday, 14 April 2011

Thursday, April 14, 2011

1. What time did you wake up today?
= 04:20
2. What time are you lying down to go to sleep?
= 23:30

3. What, if any, was your bedtime routine?
= Same as always - prayer, rearrange pillows

4. What were the last food(s) you consumed tonight? (Include type, amount, and time you ate.)
= KFC's Snack plate - miracle happened, I didn't eat the skin as usual, perhaps the exercises that I did earlier prevented me to eat oily or fatty part, haha

5. Did you exercise today? (Include the type, duration, and time of day if you exercised.)
= Yes, 6 minutes jumping, 20 min strength, 10 min stretching for flexibility

6. Did you consume any alcoholic beverages today? (Include type, number, and time of day.)
= Nope and hopefully not in future

7. Did you consume any caffeinated drinks or foods today? (Include type, number, and time of day.)
= As usual, tea ;D

8. Did you take any medications (prescription and/or over-the-counter) today? (Include type, amount, and time of day.)
= Nope

9. Did you take any naps today? (Include number of naps, duration of each, and time of day.)
= Very tempting to do it but nope

10. What types of stressors did you encounter today, and what types do you expect to encounter tomorrow?
= A meeting that apparently I spend useless time worrying about, nothing scary happened, haha

11. How hungry did you feel today? (1- Not hungry, 2- Normal hunger, 3- Strong hunger, 4- Extreme hunger)
= 2 - Normal hunger

12. How awake did you feel today? (1- Exhausted, 2- Somewhat tired, 3- Fairly alert, 4- Wide awake)
= 1 - Exhausted

13. How irritable did you feel today? (1- Calm, 2- Slightly annoyed, 3- Moderately irritable, 4- Highly irritable)
= 2 - Slightly annoyed

zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz


(Those last 3 questions are answered when I wake up the next day - should be today, Wednesday 13 April 2011 - answer the following questions below my "sleep" line):
1. How long did it take you to fall asleep last night? (This may be an estimate.)
= Very quick, I think less 5 min!

2. How many times did you wake up during the night? (Include times you woke up and how long you stayed awake.)
= None at all, yay!

3. In total, how many hours did you sleep last night?
= 5 hours and 20 min

Hmm, this week, it seems I have problem to get at least 6 hours sleep and it's not because I have problem to sleep, it's the activities before sleep, hehe.

  


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