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11/2/11 12:30 A

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Done, just posted it.

### Fathin SN###
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11/2/11 12:09 A

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Please start the new month. Thanks.

FATHINSN's Photo FATHINSN SparkPoints: (75,069)
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10/31/11 4:34 A

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I think it's more to afraid of changes, too comfortable at my current position, my current work location, my current living area. Because of my bad experience on my 1st job, I have this theory that keep ringing in my head: work in bad city means less time for myself + high stress and that brings to I feel weak, unhealthy and gain weight so fast even though I'm careful with what I eat. And to tell you the truth, one of the reason why I accept current job is my parents were so worried about me after I stayed one night in the office with other male employees (when I was a programmer, my first job, and my brother who reported this to my parents) and I suspected one of the senior male employees make pass on me (dunno if it's sexual but I felt very uncomfortable) AND salary was about 60% increase from first salary so here I am. So, this year, I finally dig up my courage to make changes for my career. I've spoken with the HR this morning, we discussed on ways to make my position permanent or at least, insert me into a permanent vacancy. Coincendently, she will have meeting with my boss' boss tomorrow so she will further discuss about this, going to follow up again next Monday.

Actually, there was time when my salary didn't increase for two years so when I brought that up, they started the increment 5% every year but just this year, when I compare my salary to my counterparts in same projects but different area (they are located in country capital city) and discuss how much can I get if I work in their area, I just knew mine is lower than it should be. Even those grad students who just started work get higher salary.

Ok, better stop talking and more action. Based on my research, it's better to find position in oil & gas field for my experience.

### Fathin SN###
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10/30/11 9:06 P

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This has been going on for so long that I'm not sure you're serious about solving the problems. The company didn't underpay you because you have agreed to it on your own free will for half a decade. I hope you find the courage to follow your parents' advice.

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10/29/11 5:29 A

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That's the problem being a 3rd party contractor. My parents encouraged me to find other work, get a permanent and don't accept contractor offers. I guess for other countries, contractors are much better than permanent as it's much easier to demand higher salary. This coming Monday, will talk to the HR, quite nervous about this.

### Fathin SN###
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10/28/11 7:26 P

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5 years of under paid up to 40%. Boy, that doesn't sound good. What have your parents been saying about this situation?

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10/28/11 2:51 A

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I will need about 40% increment from my current salary to the lowest rate of current market for my job. I hate it when people are ignorant of the role of document controller, especially now the company emphasizes on importance of keeping and managing the documents, information, data properly. I just talked to my boss and he told me to use his and his boss' name as reference to the HR and he will talk to his boss if they can make my role as a vacancy for me to fill in. Sounds like my boss supports me on this but don't want to get too high hope, what with the HR issue. And I just knew that my boss didn't realized I've spend almost 5 years here - he thought three and quite surprise to know the real number!

### Fathin SN###
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10/28/11 1:52 A

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Like I said, ignore the noises from HR. That's their business. You need to research what is the market rate for your position/qualifications. And document it well so that you can take it with you to back up your argument with agencies. Build up your ammo. These people haggled all days long, so they are very skilled at manipulating people and negotiation. But you have great strength too and that's your research and document ability. Work hard next month to get a firm grip on this.

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10/28/11 1:45 A

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That is typical of the HR. They have their issues to deal with which we don't know about. If I understand you correctly, you're going to ask for market rates. I think that's a great plan. Ignore all the noises and go for what you're worth. And market rates sound good to me. The date is coming up too which is even better.

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10/28/11 1:29 A

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End of January 2012, my contract will expire so our department contract holder requested us contractors to send our CV to several agents and she will inform me the figure salary or quote the exact word, "As for your basic salary, I will inform you individually the agreed rate. You will state that figures to the vendors. Then we will award the vendor with the lowest markup only." What with heavier work load and my experience and based on the market, I think my current salary is too low so I'm planning to get much higher than the normal 5% annually increment. I've prepared my CV and other than the agents, I will send to other companies as if I asked for higher salary and the agents don't agree, I better have backup plan. What do you think?

I think for here, the company more likely to cut the budget with getting contractors than perm. The HR keep giving excuses like no budget, no vacancy but I feel that they need my skills and experience, why can't they make my position permanent?

### Fathin SN###
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10/27/11 9:35 P

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Nothing will gain you popularity like sharing food. lol. This company got money, is that why you haven't moved on? Other companies will convert their contractors to perm to save money as the agencies will keep on getting the cut. I don't know if it's the same over there. But over here, you usually sign on with the agency for one year or a set time period. Never open ended. So when your contract renewal is up, I would ask for a raise as to nudge the company into offering you a conversion. For example, if the rate is $30, I would tell the agency I want 35 or I won't renew. It's their job to find more money for you. That's what you're paying them for. The company can easily afford it if they want you. And if they want to keep you as a contractor then you should get a little more anyway.

Don't just feel that you're lucky to be in this team. They are lucky to have you too. For all you know the agency could be negotiating a higher rate without passing it on to you. And if they are not, then they should get going. It's their job and you deserve a raise.

Edited by: SKATER787 at: 10/27/2011 (22:48)
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10/27/11 2:46 A

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Do you know that usually when colleagues in my team return from their trips, they always give me goodies (chocolate, of course!)? A very high temptation to finish everything but I put everything to be shared. It started when I jokingly asked chocolate as payment for my help and people started to give me chocolate so I end up getting position chocolate/food controller, given by the team but only my boss who like to call me that everytime there's chocolate, haha.

I consider myself lucky in this team and sitting in this area as compare to other place, I don't think it will be that easy to find fitness tips, outdoor people and there are quite several people to admire here and for inspiration :D

### Fathin SN###
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10/27/11 1:16 A

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That is impressive and I was wrong to assume that they don't have success. Sounds like better than 50% and this is huge considering the percentage would be much less else where. This just shows how nice it is to have money to spend on this effort, lol. That's nice about foods at meeting. I'd volunteer to go to every meeting. And yes, we do need food. lol

There's your answer about NEAT. Definitely walk to the mosque and get your parents moving too. What a marvelous idea.

It's good that you're among the fitness freaks. No loss about the pedometer. Now you have excuses to get really good ones.



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10/27/11 12:31 A

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The company always promoting good healthy lifestyle through several programme, even have a competition of losing weight and stop smoking (I think it's yearly, starting last year). Weekly, once aerobic and once stretching sessions, at our main hall and they are free! I haven't try them as they always end up late (for my time coz I need to drive long distance to home) but it's nice to have the classes in the office itself, people just can't give excuses anymore, hehe.

Perhaps the more younger generations who can accept and adapt to the western methods are fine but overall, the culture here is still new with the fitness concept and hard to get away from the local food, which unfortunately delicious and fattening AND it seems that we always associate foods with gatherings and meetings. Even just small discussion, sometimes there's always some snacks provided. My expat boss even one time commented, the usual question that will be asked first when organizing a meeting is do we need food LOL

It seems that I take for granted on the prayers movement, never thought it also helps with getting fitter, the NEAT concept, especially when do it correct postures. And it's also recommended to do voluntary prayers which means not the mandatory 5 times daily and I think whenever we can, walk towards the mosque for jamaah prayers (instead of praying alone, do it in a group). I once walked towards the mosque at night and it was a nice walk, with light breeze, maybe I can suggest that to my parents as they are frequently go to mosque for prayers for some of the prayers.

Unfortunately, those who I know took the same package like me, are mostly fitness freaks or fitness senior so they really, really use all items and probably already broken of too much use, haha. There even some people who regret their choices when they don't choose our package and trying to get exchange.

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10/26/11 11:21 P

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Well, that explained it to me. I was like what company had that kind of money to throw around and progressive idea enough to try. Unfortunately, western idea met with local customs which resulted in DOA practice. The treadmills aren't fixed probably because not that many people will use them anyway. All they want to do is watch TV, so they wisely not connected it. People just want to take a nap or watch TV. So the massage chairs are good for the nap. I commend them for trying though. In tropical climate, it's not a custom to do structured workout. There aren't that many exercise machines like Fathin around, so the idea wasn't going to work.

Since my revealation, I can see now that the company would have been better off promoting NEAT through more frequent prayers. I think that would have been a lot more effective than promoting the use of western methods. Whoever designed the prayers and postures are masters of NEAT. You can't get much better than that in influencing and improving the health of the religious mass. The thousands of repetitions that prayers went through have tremendous influence on their health.

As for the pedometer, I'm biased to my brand. But I think that most of the ones that your company handed out are collecting dust. So why don't ask around to see if some will donate for your family's use. It'd be interesting to see what kind of numbers you guys are getting on a daily basis. I think it'll be a great fun for you guys and make a wonderful memory.

Edited by: SKATER787 at: 10/26/2011 (23:24)
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10/26/11 4:38 A

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It's an international oil & gas company so I guess we have a little bit lexury compare to local companies, hehe. But sadly, the recreation room isn't used too much except for people to take naps on the massage chair. The exercise machines like treadmills and step aren't working too well and the tv, should have the satelitte dish access but it isn't connected - maybe too much employees watching tv during working hour or someone steal the access card. Anyhow, it's also a nice room to do workout as it has this floor-to-ceiling mirror like the gym and as it sort of like a secret garden (most people don't know the entrance) so can get privacy. But I much prefer the small non-prayer area (also used by people too sleepy before perform their prayers) in the prayer room when there's no one around as I feel much safer and less haunted feeling.

Can't remember the brand and I've no idea if it's a good one or not. But yeah, that's a good idea, I can have a little competition between three of us, especially my parents looks like they like to compete with each other on small things like who drinks more water, who gives more pocket money to grandkids during Eid ul-Fitri LOL

### Fathin SN###
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10/25/11 1:24 A

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What a company. When you told me about the number of massage chairs, it didn't really register with me because I've never heard of any company doing that before. That's very progressive that they would give the employees all those stuff. Is this a home grown Malay company or a multi-national? They seem very advanced.

What's the brand of the pedometer? If it's not any good, then yes, you can accidentally drop it anywhere to get rid of it and get a real pedometer that I showed you. Maybe the three of you can have a contest and keeping track of the steps. That would be along the line of my Game Theory and make this thing a huge success.

Tell you what, put in the battery and have your mom try it out and see how it goes. I'm getting close to 4K steps on workdays. Much less on weekends. This is without trying. Just normal routine. Of course, the stand up desk helps a lot because I don't hesitate in walking to visit coworkers.

Edited by: SKATER787 at: 10/25/2011 (01:28)
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10/24/11 4:29 A

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Wow, I've never thought about my mom as folk wisdom person. For me, she's my Yoda for cooking, how to deal with people and household chores :D And I'm quite close with her compare to other people so it's nice to have tea time with only two of us, sharing stories (which my dad always complains, hehe).

Love that auto reset features in midnight, no risk of continue steps from previous days and falsely happy of getting so much steps, haha. If it can be used for jumping, whatever jumping style that you do - rope, tram, jacks, etc etc - it will be nice, too, as I don't like that bulky counter handle jump rope and less distraction when no need to count in head. I've my pedometer, given by the company as part of health & safety campaign (together with heart rate, the big exercise ball and mat). But I haven't yet put the battery in and I wonder, is it safe to bring to the toilet, risking it to fall, hehe.

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10/24/11 1:32 A

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Your mom has what I called folk wisdom. I had that feeling the moment you described her.
She naturally sensed that she doesn't need structured exercises because she's on her feet all the time. I think she's spot on with the cake stuff too and how other women got fat or health problems by the trap they set up for themselves.

You can be my coach on how to use these damned electronic devices. I messed up on the HRM (Heart Rate Monitor) and all the digital stuff in general. Right now I'm using this wonderful pedometer. I haven't figured it out how to use it other than the most basic function. It's so impressive that you can hold this thing in front of you and see it counting your step. It doesn't have to be in certain position to do that. It's simply amazing. You've got to get this one!

I bought this way back in March for the purpose of counting my jump. I wanted to see if this tri axis technology could count the jump up and down. But the injury sidelined me and I didn't even open the package. Right now, I'm just using it to keep track of the steps for part of my NEAT. This pedometer resets the counter at midnight (of course, I messed up on how to set the time. But luckily, by accident it reset some time while I was asleep) and it supposed to keep the data of the whole week. I'm just having a blast seeing how many steps I got for the last 3 days.


www.amazon.com/gp/product/B004FG0E9C

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10/24/11 12:58 A

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Oho, so that thing called watering can, I don't even know what to call it in my own language, hehe. I guess another thing that help my mom from getting fatter, quite healthy (no heart disease, cholesterol ok, blood pressure ok, sugar level ok) compare to other women her age is the household chores like ironing clothes (can't believe how in 1 week, there are lots of things to iron!) and laundry hand wash (we do have washing machine but there are things that we prefer to hand wash). And she's not really into baking pastries and cakes, just once a while and her theory based on our relatives, wives who really good with baking cakes usually have heart or cholesterol or sugar problem husbands LOL

I think I'm getting lazy doing cardio, there are lots of strength exercises I love to try right now, some are fast pace, challenging like BodyRock workouts. I need to get at least one cardio workout in a week to start again :D I think I read somewhere that strength workouts can also be cardio when it elevates the heart rate like cardio and doing the exercises in fast pace, proceed with next exercises without resting too long.

For me, I'm more to manual freak, any new products that I buy, I usually read the manual first to see the features, the best thing in the products but I usually end up try-and-error, hoping I don't get short-circuit or something bad, haha.

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10/22/11 8:35 P

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It's called watering can with shower nozzle. LOL. Anyway, that's a marvelous NEAT activity that your parent does. My emphasis is now NEAT first, then exercises later, and only with anaerobic exercises for max results in the least amount of time.

As for your situation, I wouldn't worry about it. Things tend to go in cycle. You probably need a break from HIIT anyway and you're still doing anaerobic with weight lifting. You'll gain good thing from focusing on strength. Sounds like you're doing fine.

So today I found out that my heart rate monitor is working all along. I just didn't know how to work it correctly before the inline marathon. I was blaming that the transmitter battery has died. Well, it's the operator's error, not the device. This is on top of finding out last night that my old digital camera has manual focus feature. I tried to take close up pictures in the past and it always messed up because of the auto focus. So two years ago, I bought another camera, a cheaper one for the manual focus. That cheap camera, the Pentax, never worked right and now it's dead. As I was researching for another manual focus camera the name Canon Powershot came up. Wait a second, that's the series of my old camera which I spent a lot of money on at the time. Lo and behold, when I read the manual, I do have manual focus all along but I didn't know it. There's even a button labeled MF on the camera that I've seen for years. Hello genius, what do you think MF stands for? Talk about being observant!

I'm so out of it. With all the gadgets that I have, I never learned how to use them. I'll need to change and do something about it.

So besides focusing on NEAT, my goal is to learn how to use all these electronic devices properly.


A note to self:

NEAT first, then exercises and for God sake, get some brain.


Edited by: SKATER787 at: 10/22/2011 (20:40)
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10/21/11 10:13 A

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For now, gardening is out because of days of overcast, threathening to rain and actually rain, very unpredictable weather. But at least I know that one of them still watering the plants and we have lots and lots of potted plant and we carry the water container (what's the name of that thing we use to fill up and watering plants, can't remember, hehe) around instead of just use the water hose to spray the plants.

I need to increase the beat, the pace of my workout. I think I'm just too lazy to do any kind of HIIT, more to do my strength workouts in slower pace, take more time to control my movements and see how I do the exercises - which is good, too, as I do the exercises in more correct way :D But I want to get back to shorter, higher intensity and I haven't jump for weeks as I'm currently more focus in strength than cardio, huhu.

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10/20/11 12:54 A

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Yes, your best bet is to get your parents to do gardening and walking. They are wonderful activities. No need to get them to do anything else. I doubt if you can anyway.

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10/19/11 8:31 P

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Some yoga for workplace that we can try:
www.womenshealthmag.com/yoga/yoga-ex
er
cises-for-office-workers?page=1


### Fathin SN###
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10/19/11 8:28 P

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LOL. That's funny. I think cross leg is better than not. I also sat seiza style on the chair but I ruined the office chair in the process. Standing is still better though. And of course, walking would be very very nice. I can't wait to do 5 miles without having to exercise on the treadmill desk.

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10/19/11 8:09 P

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How about sitting the cross-leg on the chair instead of putting your feet on the ground? I'm feel more comfortable fold my legs underneath my butt instead of dangling it (even when dangling, I keep swinging my legs) but some colleagues think it's hillarious that I've no legs, invisible legs, haha.

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10/19/11 6:49 P

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Very interesting theory about sitting. It's the western style seating that is harmful for long period of sitting. Eastern methods are definitely healthier and can actually promote stretching.



mysticalway.blogspot.com/2011/10/sit
ti
ng-in-chair-is-harmful.html


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10/19/11 3:33 A

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Hmm, maybe I should try the same technique how I make my parents drink lots of water. Lots of make myself an example (a water drinker almost everywhere, haha), silently prodding them towards what I want them to do (for water, I usually always make sure their water bottle is very accessable, make sure their water bottles never empty), congratulate them, make them competitive (dunno why my parents can be competitive about drinking water, hehe). My parents like to do gardening but because of their business, they don't do much gardening. And we used to walk at the beach or park during weekends. Maybe I can try to make them spend little bit time for gardening and walking then proceed to do more :D

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10/19/11 2:35 A

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In the good old days I would have agreed with you on pushing the exercises. No more. With the stand up routine at work, I've never felt better in the last 2 years and this is without any exercises. It sure beats sitting 8 hours a day and do structured exercise 5 times a week if I get that. I wouldn't push the exercise if I were you. Instead, take away the computer chair and make everyone stands up if they want to use it. LOL. That would be a hit.

Also, the pedometers are very cheap now. Strap one on each of them and see what kind of numbers you get. Then get them to 5K steps goal and so on until 10K. It's next to impossible to get people who never exercise to start exercising. I wouldn't waste my time doing that. Instead, don't let them sit down which will get them to walk. It's the best exercise anyway. Yes, put a pedometer on them. That'd be funny. If they go along with it, it will work very well.

Exercises for non exercisers are very boring to them. This has to do with what I called Game Theory. For you, it's like a game and that makes it interesting to you. Likewise, you have to find something that will work like a game to them. If they bite on the pedometers and it becomes a game. It'll be a huge success when they start playing with the numbers. And this will satisfy your obsessions with planning/organizing/numbering and so on. lol

You can write each day's numbers on the calendar. It could work.

Edited by: SKATER787 at: 10/19/2011 (02:46)
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10/19/11 1:02 A

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Yup, so happy at least one person to recognize my effort! I always compliment my parents when they able to finish 2 litres water per day as I'm currently encourage them to drink lots of water instead of just 2, 3 glasses of water and lots of other drinks like coffee, sweet drinks. So far, they are making progress and maybe my habit of bring my water bottle everywhere including trips to town rub off to them, yay! Still not too much succes with getting them to start exercise, get away from sitting too long in front of computer or sewing. Dad always has problem with his lower back and waist, one time he somehow sprained his lower back when he twist a bit of his body to point at something. Nearly celebrate this year's Eid Fitri without my dad coz he wanted to stay at home instead of going to my mom's hometown. But luckily, with combination efforts of Mom and me, we managed to massage away the trouble, I was burping a lots, dunno why when I massage others or myself, I will surely be more gassy, haha.

That's great, your NEAT works! Looks like you able to strengthen your body as well as preventing any future aches and soreness or injuries!

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10/18/11 10:33 P

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Hey I'm glad you got the recognition you deserve. You can compliment your mom too on her NEAT quotient if she doesn't sit on her butt all day like most of us do.

Today is a good example of how stand up desk paid off for me. I was over at another cubicle discussing work issues with my coworker. I was there maybe an hour or so. On my feet the whole time and never got tired. In the past, the fatigue would set in and before I know it, I would get annoyed or get tired. Not this time.

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10/18/11 9:04 P

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Unfortunately, most doesn't know who's the Hollywood celebraties, hehe. Anyhow, there's an improvement wth my profile within the clan - whenever there's one who has problem with their health, the usual weight problem, my mom always recommended them to ask tips from me and she gives glowing words :D

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10/18/11 5:13 P

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Relatives sure got big mouth and naggy. If I'm not mistaken, JLo is famous for big butt and big boobs, so tell them to stop being jealous of your JLo's look. LOL

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10/18/11 3:19 A

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I've small figure so I think all my fats are distribute at my chest, butt and thigh, so if I fall down on my butt, not too painful (experienced several times when I was younger and too klutzy, haha). Maybe it's just my imagination but with relatives that keep commenting about how I have big butt, big boobs, small figure, maybe it's a fact, haha. But what I need now is lesser time sitting in front of the computer - sitting in front of the tv is not a problem as I sit the seiza style or cross-leg or the kneel with one leg drawn up.

I haven't jump for weeks, I wonder if my legs still remember how to jump LOL

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10/18/11 2:04 A

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Oh yes, I forgot all about the sore butt. It used to hurt just to sit. Now it's just a distant memory. BTW, I doubt if you have layers of fat at your weight.

My Supermats is back in the kitchen where I enjoy standing on it while I use the computer. The kitchen counter is high enough, in fact, that is where I got the height of the stand up desk from. My gym membership expired and I don't want to renew. I'm betting on the mini tram to do my jumping on. No more wood floor in the gym.

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10/18/11 1:36 A

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Yes, now you're beginning to see the evidence. The bartenders is a good example. They made a study back years ago with the bus drivers and conductors. The drivers were dying of heart attacks while the conductors didn't. Neither group exercised. They've known about this for years.

You can't stand at your desk yet, because it's not the right height. I had to build a platform and luckily the company uses these Dell monitors that have the best adjustable stands. So that's why it works for me.

Finally I had to order the mini tram from Amazon. The craigslist guy was 30 minutes late and I left after 15. He picked the time and place for the transaction, so I thought that it was going to be a no show. Then we just couldn't connect after that. So I hope to start experimenting with the mini tram once it gets here. My feet are just too sensitive to be jumping on concrete even with the Supermats.

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10/18/11 12:51 A

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Hmm, maybe that's why the bartenders are usually slim because they have to be on their feet almost the whole time during their shifts? (at least, that what I though when I watch movie Coyote Ugly and reading Sookie Stackhouse series, hehe). I tried to stand while doing things on my computer but it's not a good idea with this desk height, make my neck and shoulders aches but if I kneel in front of my computer, much better. So, I just continue doing stand intervals with my puzzle book and trying to avoid the chair during phone conversation. So far, no tired legs like yours but less soreness at my butt, waist and hips!

Articles, just reading them but without understand the concept, the contents, are like what you said - a bunch of articles. Especially those long articles that make us sit much longer, LOL But I'm glad you post those NEAT links, nice to know another way to strengthen my body and understand why I still keep those layers of fat.

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10/17/11 11:06 P

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At the end of the day, my legs got a little tired. That's a good sign because it meant that I stood long enough to give the legs a workout. But I felt good. I don't feel like I was beaten up like the last 2 years at this job. Job stress is one thing, but it felt differently without the effect of sitting.


This whole NEAT thing is more than just a bunch of articles to me. As I've mentioned, it's like a revealation. The article talks about how you can't overcome the effect of 8 hour sitting by 1/2 hour of exercise. LOL. I fought this for years and when it finally came, it all made sense in a flash. Same with reading about how sitting shut down the body ability to burn triglycerides. Didn't I hear something about my high triglycerides before?


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10/17/11 4:05 A

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I agree, I think shorter workout is much better than longer, you can avoid possibility of injuries and plateau, too :D Especially during busy days when long workout is easily to avoid because of excuses can't make it but short workouts, can do anytime and more fun to sneak in the exercises. And there are lots of things of NEAT we can do wherever we are, even in bathroom, like standing while brushing teeth and shampooing hair and for me, I usually hand wash some of my clothes that I'm too afraid getting ruined if get into the machine. Currently, I'm trying to do a sort of intervals between sitting and standing. For example, say for a quantity of documents, while waiting for the websites finish uploading the website contents, I stand up and do finding words puzzle (I love find words, sort of training my eyes get more sharper, much faster catching things, hehe).

Knowing you in this team made me learned lots of new things that I'll probably never thought about and yes, it's better to start young, I don't want to regret when I'm older :D

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10/17/11 2:05 A

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LOL. Great analogy with the sultan. It wasn't the harlem that killed him, it was the sitting, trying to save his energy for sex. Little did they know that was the worst thing you can do to the body.

It's amazing isn't it, once you woke up to the fact about sitting. Now, it's obvious, very obvious. You're lucky, you got a strong base and received the info early on. I saw a guy standing at work over 10 years ago and laughed at the idea. Better late than never.

I can't wait to get in the full blown NEAT thing several years down the road. With different body positions, plus you can dance to the music when you stand up. Can't dance very well in your chair. I foresee doing only essential anaerobic group like jumping rope and weight lifting and the classic like yoga. But I don't need to spend hours doing them. I can keep them under 1/2 hours as I've been wanting. Structured exercises should be short, simple and effective. No need to spend hours doing it, unless that's what you want to do. I think it's possible to get short effective structured exercises on top of NEAT.

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10/16/11 9:43 P

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Reading the article, I become more and more conscious about sitting too long or idling at one place like I'm a old time sultan with his harem, *shiver. At least now I know why when I started to do quickies, being restless, can help me more with reducing the pounds and inches compare to my early days at work when I just want to use all my times finishing work early so that I can go home early to take nap at home! I think it's important for offices to have a recreation room or a place where employees can have healthier breaks (other than sitting at the cafe, drinking hot drinks with colleagues). I usually use our female prayer room where there's this one tiny non-prayer space that I do my short strength workout or stretches (occasionally, I take naps but lately, naps in the office just make me get more heavy head, dizziness or headaches, haha).

One of my favourite statement from the article:
When you get out of your chair and start moving around, you turn on fat burners. Simply standing up fries three times as many calories as sitting on your butt, according to Levine. And, he adds, "NEAT activity can improve blood flow and increase the amount of serotonin available to the brain, so that your thinking becomes sharper and you'll be less likely to feel depressed."


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10/16/11 2:39 A

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Several years ago I had my blood test and was told that I had high triglycerides. They thought that I ate a whole bunch of sweets and high fat foods. But I didn't. My diet wasn't that bad. That was puzzling to me but there wasn't much I could do. Now I'm beginning to understand why. Perhaps, it has more to do with all the sitting than my diet.

today.msnbc.msn.com/id/34209499/ns/t
od
ay-today_health/t/your-bodys-big-eneR>my-youre-sitting-it/


When you sit for an extended period of time, your body starts to shut down at the metabolic level, says Marc Hamilton, Ph.D., associate professor of biomedical sciences at the University of Missouri. When muscles — especially the big ones meant for movement, like those in your legs — are immobile, your circulation slows and you burn fewer calories. Key flab-burning enzymes responsible for breaking down triglycerides (a type of fat) simply start switching off. Sit for a full day and those fat burners plummet by 50 percent, Levine says.


Edited by: SKATER787 at: 10/16/2011 (02:47)
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10/15/11 10:04 P

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The "relationship" between computer and chair is the main reason of we keep getting soreness, aches, the trouble at our joints, failing eyesight, headaches, all because we sit too long in front of the computer. It must be because of the posture, the period of time we remain inactive. I think that's why even though I do lots of lunges and squats, my butt and thighs still so hard to get more toned and reduce inches. Even at home,after work, I continue with sitting at a desk, check my mails and browse internet.

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10/15/11 7:09 P

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I've always known that chairs are no good. Having no chair, people would just squat or be forced to 'manage' the floor by seiza or kiza or anything. It's much healthier. What I didn't make the connection was the amount of sitting I was doing. I didn't know the scope of the negative effects. I thought that I was exercising, so I would be alright. Yet, I couldn't figure out why I wasn't getting the results that I wanted. Why wouldn't the spare tire go away? Oh, they say it's the diet, or not doing enough weight lifting. It's not the diet, it's not weight lifting, it's sitting on my butt 10 hours or more a day. I couldn't exercise my way out of it. But I didn't know.

The exercise council or whatever the governmental agency responsible for advising people is wrong. For years or decades, all we heard was how we need to exercise daily. They said nothing about the amount of sitting that people do. Now that the researches are in, and that inactivity is harmful regardless of how much you exercise, I'd say that within 10 years, gov agencies will come up with a new guideline that a lot of sitting is just as bad as smoking. But I'm not waiting for them. I've learned my lesson the hard way.

Edited by: SKATER787 at: 10/15/2011 (19:19)
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10/15/11 4:24 A

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The Kiza position, I usually use it when watching tv or eating snack, hehe. Maybe because of our environment here where I usually sit on the floor instead of the chair when there's a big relatives gathering at houses - Eid Adha, funeral, birth celebration, etc etc. I think I also want to try do more non-exercise like yours, I think I'm starting to get sore at neck, shoulders, hips and butt since I started working, so different compare to when I was studying in unversity where I always had to walk a lot to go from dorm to classes and because of shopping and movies, lots of walking in the town, though magically still steadily gained weight, haha.

What I'm currently aiming to do is as I spend hours in the office on workday and sometimes come home late, I do quickies as my coffee breaks. Just another good excuse to leave the desk :D But yeah, do need lots of walking around the office as breaks after sitting too long, stretch some stiff muscles. So far, things doing great, help me with my drowsiness problem in the office, especially when I have trouble getting more than 6 hours sleep at night (not because I don't feel so sleepy, it just that it's hard for me to get into the bedroom early, haha).

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10/14/11 5:22 P

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Glad to hear that. It's nice to be young and have a good base so you can recover fast.

I already have my dream workstation in mind. Many years from now when I work for myself, I'm going to combine the western ideas (standing, treadmill) with the eastern methods (seiza, kiza) My workstation will be built on a treadmill with the adjustable table height from the seiza position all the way to standing up and walking.

I think I have solved my exercise riddles. I want the non-exercise exercises like something I have to do anyway. Since I have to work, what if I could get most of my workout done while I'm working?

Standing is not the only answer, the key is to do a variety of positions. Seiza, Kiza (one knee up from kneeling position) and squatting will be good for stretching. And standing is good for metabolic responses. And of course, walking is the king of exercise and the most under-rated of exercise right now. The problem with walking is that it takes so long and people just don't have the time. That's why we do jumping rope, right?

But what if you have 8 hours that you can do slow walk? They set treadmill speed between 1 to 2 miles per hour. So I should get several miles per day plus stretching, all without trying to exercise.

Seiza seat. I also like the seiza cushion (Zafu) in the pic.
www.meditation-all-you-need.com/tool
s-
for-meditation.html



P.S. From what I read and from my own experience, once you are on your feet most of the day, you don't mind long trip of sitting in a car or airplane.


Edited by: SKATER787 at: 10/15/2011 (02:42)
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10/14/11 12:05 A

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My left calf already feeling better, maybe I can start light lower body strength training, maybe do very short walk in the park as part of my cardio. Might be because of resting my legs from any leg exercises - which almost all of my exercises are using my legs or at least for stabalize or standing doing exercises - and I try to get up from sitting too long. But weird thing, I think my hips and waist are getting aches, maybe I need to move away from the chair more in the office. Wish I can do something when I'm driving nearly total 60 minutes on every workday, I feel so trapped driving in the car when I want to be moving my legs rather than keeping my right foot at brake/gas (it's auto, thankfully), swing my hips, hehe.

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10/13/11 11:14 P

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Yes, it's ironic that Woz was seen sitting down for the interview and Jobs was shown standing up giving a presentation. Woz said so that Jobs didn't get into the nitty gritty of hardware and software development, thus, he wasn't desk bound.

Thanks for the link, it's pretty much seiza sitting (buttocks on heels) Yes, you guys got a lot more NEAT from prayers. This is what my interest lies. To maximize non structured exercise. I've got more than 8 hours at work and if I can get NEAT out of those hours, I'm way ahead of what I was doing. I feel stronger from standing up. That's for sure. Those prayers of yours do add up for NEAT activities.

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10/13/11 10:55 P

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Wow, so much difference between those two Steves.

We have several forms when we do our prayers and one of them are almost like Seiza. Here are the link about the postures that we do in prayers and the health benefits (through some researches), quite surprised myself reading the benefits:
www.islamicvoice.com/march.2003/livi
ng
.htm


We do our prayers 5x daily, day and night. And we are recommended to do voluntary ones - get more Brownie's points, as one of the Expat colleagues concluded :D

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10/13/11 7:22 P

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Actually standing all day is without its own problems. But it's easier to make the adjustment from the standing position. Sit down several times a day. It's the changing of positions that does the body good. Here is an example of a contrast between Steve Jobs and Steve Wozniak. Wozniak being an engineer probably spent most of his working life sitting. Whereas Jobs as an executive was not likely to be desk bound like Woz.

1976:
www.people.com/people/package/articl
e/
0,,20534714_20535737,00.html?xid=rssR>-topheadlines


Now:
www.bbc.co.uk/news/technology-151980
13


Of course, this is not scientific, it's just an observation.

Fathin, do you guys sit seiza style in your prayer or as a custom at all? If so, what is it called?

en.wikipedia.org/wiki/Seiza

P.S. I'll post pics of my workstation some time.

Edited by: SKATER787 at: 10/13/2011 (20:13)
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10/13/11 3:51 A

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Hmm, so try to not sit at all at daytime or at the very least, always keep moving around, not just sitting. I'm currently trying to at least do a short walk in the office, about 2, 3 minutes, after an hour sitting, next will try to get less time sitting, more short walk frequency. So, how do you stand all day, are you using the stand deskplace or something that sounds like that? I've seen one in the internet.

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10/12/11 9:04 P

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Fathin, this could be it. Today I noticed that I didn't sit at all except for at lunch where we had a going away for a coworker. I'll try again tomorrow. The rule is no sitting during daylight except for lunch. While I still work in the evening, it's OK to sit down. If I could stand all day, that's good enough. That's plenty good for now.

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10/12/11 3:39 A

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Find a narrow wood rolling pin, then coat it with rubber. You've got plenty of wood and rubber. Use local materials. Local wood workers should be able to build one for you. You can use the PVC pipe in the middle with wood handles that the worker should be able to build. It's not that hard for them to do. This could be the Malay Tiger Tail version. :)

Edited by: SKATER787 at: 10/12/2011 (17:14)
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10/12/11 3:17 A

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We have this massage tool, it heat up a bit and we move it to the body parts that need to be massaged. Maybe I can try use that one first for my leg, neck and shoulders. If not working, I will find another alternative, maybe that tiger tail is available somewhere here, buying things from amazon is too expensive coz the delivery rate - must be nice if I can have a personal good masseur at home, hehe.

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10/12/11 1:51 A

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This is what I use for self massage instead of a wine bottle or rolling pin as suggested in the video. It's actually like a long rolling pin with stiff foam. Very fast and effective for massaging the legs.

www.amazon.com/Tiger-Tail-Rolling-Mu
sc
le-Massager/dp/B00306602S/ref=sr_1_3R>?s=hpc&ie=UTF8&qid=1318269108&sr=1-3


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10/11/11 8:42 P

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Haha, I guess I'm just a very restless girl! Will try find something at home to make my own splint or maybe much easier to find in pharmacy. Never wear a splint at any of my body part, so anxious to try and hopefully make my recovery speedier!

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10/11/11 8:17 P

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In my case, I had to make sure that I gave my calves a complete rest before the skate marathon. I wasn't going to let them work out that night without my knowledge. So I wore the splints the night before the skate. I must say that it works because I didn't get a cramp during the skate. Only when I took off the skates which happened every time. This has to do with sitting down and stretching out the calves in the wrong position or different position than standing up. I was going to get a cramp if I deviated from the standing up position. I was at the end of my rope.

From your descriptions I'm pretty sure you're the 'active one'. Yeah, you worked out hard while you're asleep. lol

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10/11/11 7:45 P

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Thanks, for both of you, Skater787 and Petalia, good advices for my calf. Hmm, maybe I did move too much when I'm sleeping because it always after I woke up that I either had that bad things happen at my calves or the soles of my feet. When I woke up, the blanket either completely twisted around me like mummy or thrown away and sometimes the pillows out of the bed, haha. And maybe it's time for me to get injury, maybe pushing myself too hard sometimes.

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10/11/11 10:55 A

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Here is a video showing how to massage your own calf muscles with a bottle or rolling pin: youtu.be/wdr2vRzTGxw This link was originally posted in the Barefoot and Natural Exercise Enthusiasts team.

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10/10/11 11:26 P

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No leg exercise and cut down on walking. Only neccessity walk. Ice it good and also keep it elevated. RICE (Rest, Ice, Compression, Elevated)

The soreness can't be the whole calf. It's probably just one spot not the whole calf.

P.S. Your condition will also benefit from wearing a night splint. At night, your calves go into a workout mode as people point their toes while they are asleep. I used my night splints for achilles tendinitis, but now I just use them to prevent calf cramp. One night I didn't wear them only to wake up in the morning with a right calf cramp. I knew right away that the calves have been working out all night. I now wear them every night just to save wears and tears on the calves and achilles.

P.P.S. Just saw your Huddle about pylo. I think it's the pylo that did you in. Knock it off.

Edited by: SKATER787 at: 10/11/2011 (02:58)
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10/10/11 11:00 P

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Yup, sore when poke and pinched at my left leg, like I have invisible bruises. I once had the same thing when I was in university, though with visible large dark ugly maroon bruise that took forever massaged it - a friend told me that the blood didn't flow well at that area so need to massage it till the color get less darker (I think that his explanation, I didn't remember much but just the relief of having it less pain). Hmm, have to restrain myself from doing any lower body exercises, I guess it will still be ok to walk but hold off that jump rope or any kind of jumping. I wonder if there's any lower body exercises that I can do that will not affect the leg.

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10/10/11 9:57 P

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It's the calf muscle which is in the back of the leg. This is what happened to me when that idiot PT told me to do toe raises (raise yourself on the toes) and overworked the calves. I couldn't walk for a day. Poke around to see if you can find a tight spot and massage it. How do you know if it's a tight spot? Compared it to the right side if not sure. There shouldn't be any tenderness when you poke. Also try icing on the tight spot to see if it'd help. No leg exercise until recover.

Edited by: SKATER787 at: 10/10/2011 (21:57)
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10/10/11 9:20 P

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Something wrong with the back of my left lower leg (which is calf or shin, I'm not sure, haha. Same thing like triceps and biceps, not sure which is which!). Ever since I sort of sprained it, maybe pulled up some muscles while waking up sometimes in last week, I had trouble with walking. It's like constant aches and on terrible days, I'm a bit limping, huhu. Maybe need to massage it to get back to normal? Last week, when I did jumping of any kind, still felt good, dunno about this week, though.

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10/9/11 7:58 P

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2nd week of October and if it's still overcast like last week, I probably put away temporary my running shoes and do jump rope endurance, trying to get 12, 15 minutes, yeah!

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10/8/11 7:05 A

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Hmm, being fidgety does help eh (from the article?). I like to swing my legs while sitting but it's best to sit lesser on the chair and I need to use more stairs, however tempting the elevator is! If I'm not mistaken, the actor Jackie Chan doesn't own a remote control, he will raise up from the couch to change the channels! Thanks for the link, Skater787, it's nice to learn new things :D

Today, I tried new Sandwich Workout routine, based from a link that a SP buddy gave me but I couldn't remember the exact exercises so I made up myself, hehe. And this time, instead of jump rope every 2 exercises, I do 30s after doing 15 reps of an exercise. Managed to do 4 interval jump rope and 5 exercises before home duty call - need to prepare dinner - but hopefully can continue again after this!

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10/7/11 7:09 P

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Yes, if we set up a spring board for you, you can hang on the hoop. lol

My interest now is Non-Exercise Activity Thermogenesis (NEAT) the type of activities that people like your mom does. If I can get a good amount of NEAT going with my standup desk, my exercise routine can be 1/2 hr and I'm done. Perhaps 3-5 times a week. With NEAT, I don't need to spend an hour exercising. Without NEAT, exercising for an hour even 5 times a week is useless anyway because of the negative effect of sitting. I have my own experience to prove that. Last year, despite plenty of exercises, I felt worse because of all the sitting.

marian-henderson.suite101.com/what-i
s-
non-exercise-activity-thermogenesis-R>neat-a195788


Edited by: SKATER787 at: 10/7/2011 (19:42)
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10/7/11 12:31 A

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Sounds a good plan, hope to hear more about your exercises mixing skating, tram and jump rope. How about tram as cool down? I think my jumping ability is increasing, I always test with the dangling from ceiling exit sign in my office - last time I had to run far away and couldn't even touch the sign or if I can, a very rough knock on the sign, couldn't control my movement. And now I can just run a bit and touch lightly the sign. I'm just 5 ft 2" (maybe 5 ft 1", hehe) so I use the sign as my goal and maybe next time I can play basketball dangling from the hoop, haha

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10/6/11 9:31 A

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Alright, I found a used mini tram on craigslist for $10. I'll pick it up this evening and should be able to try it out by this weekend.

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10/5/11 11:36 P

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You've never had plantar fasciitis so you probably don't know what I'm talking about. I didn't explain it correctly. It's the burning sensation on the bottom of the feet. People who have had PF will know rightaway what I'm talking about. And there is no need to have it checked out by a doctor because I've had a bad case of this years ago. This is mild. Just burning sensation. The doctor will either want to inject cortisone or do some other stupid things (expensive) The pounding of hard surface is not good for people with PF.

I'm thinking of getting a mini tram for jumping outside. I can start with stretching and warming up, jump rope on the mini tram. Put it in the car and then put on the skates and do some sprinting. This will take my exercise program to an hour. Not a bad thought. Mini tram is great for warming up. This will make my one hour cardio dream comes true.


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10/5/11 11:10 P

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Hmm, sounds interesting. It will be a nice change after doing other cardio and if it's less sounds and less possibility to get sound, I think the tram is a good buy. Is your feet the only sore places or other area, too? If it's more than two days sore, more to pain, I think better have them check.

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10/5/11 8:50 P

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Mini tram is something like this. This one is 38". Although, Amazon price is ridiculous. It shouldn't be more than $50 at a local sport store. I was thinking just doing jump rope on it. Nothing fancy. Whatever you do with jump rope now, you should be able to do it on the mini tram. I think my feet will be much more agreeable with this than the pavement even with Supermats. My feet are still sore from my first outing. So I should really investigate this.


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10/5/11 7:35 P

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Petalia, agree on Skater787. I hope you're recovering safely and smart, not rushing the process :D

Skater787, I've seen a trampoline at a fitness store, not sure if it's a mini tram coz the diameter must be about 4 feets, too big to put inside the house LOL I can put it outside but as my cats are outdoors and I have this one pesky male cat who has this annoying habit of "marking" (I wonder why my other male cats don't do the same habit and so grateful!), for now, I forgo the idea of getting a tram. Man, it looks so fun to do from youtube! So, how do you jump on tram, is it just jumping up and down or any fancy moves?

Yesterday, I didn't go for my walk as it was raining and even though it stopped, the sky still looked ready to spill more anytime! So, I did jumping rope, sandwiching with my lower body strength training. I even do jump squat with dumbbells :D

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10/5/11 4:07 P

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Petalia, feel free to post about your workout and any problems you might run into. You might get opinions on treatment methods and recovery.

Because of my sensitive body, I need super low impact exercises on the feet. So skating is right up my alley. Now that I try to jump rope outside, I'm rethinking jumping on mini tram again. Skating takes a lot of time to put on the equipments and the stretching. If I don't spend a lot of time stretching, my back would kill me the next day. So it's not just a matter of strapping on the skates and go for me. Prep time is a lot longer for skating. Jumping OTOH takes much less prep time. So jumping on a mini tram might help solve my sore feet problem. I've tried this method before but I wasn't a good jumper then. I'm much better now, so perhaps it's time to revisit.

Edited by: SKATER787 at: 10/5/2011 (17:55)
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10/5/11 11:56 A

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FATHINSN thanks for asking. I have the sniffles right now. I'm working out and jumping, but less than normal. I'm also contending with a pulled and torn muscle injury. So many things I can't do right now while it heals. I've been doing hot Vinaysa Flow yoga. Wow. I thought I was pretty strong but this is kicking my butt, big time. It is also so good for my head, for the mind-body connection. I practice Vinaysa 2x-3x a week, jump everyday but not loads, taking a break from interval or HIIT workouts and tennis, continuing with bodyweight and freeweight ST. I looked at your many rope jumping ideas on your SparkPage and was inspired. The BodyRock interval routines are also interesting but all will have to wait till I'm well. That's the latest.

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10/4/11 8:04 P

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I have an elliptical machine that can only go at level 1 or stuck if I tried to go to higher level LOL And my elliptical has seat so it's so tempting to sit instead of standing, haha. So, now I think the best way to mix my cardio is with jumping and jogging. For starter, I do walking first, try to get comfy with the idea of workout outside the house - also try to get more courage by doing my exercise in public, haha. I also start my non-jump-rope plyometric exercises yesterday - jumping jacks, seal jump, burpees - and on my way home, stop at a park to have my walk and at home, did 2-min jump rope for warm up before my strength training.

SKATER, 787, hope you try to use the Supermats with the elliptical, perhaps it can help reduce the sound. I wonder if you talk with your skate trainer while you're recovering from archilles problem, maybe she can help you to prepare for the marathon. But I'm glad that you chat with her as you got ideas and tips :D

PETALIA, how's your jumping? Try any new things? :D

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10/4/11 6:37 P

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Running/Sprinting is great. I was doing some last year before I got into jumping. I think it got dark and cold so I had to quit running. Also, I will only run on grass. No asphalt or concrete for me, thus, make it harder to find the spot. Part of this small park I went to is under the high power transmission lines. So I'm not too crazy about it, but it's the closet place.

I'm not too keen on the bike as I sat all day and I don't favor sitting down exercises. But a lot of people like the bike.

For now I'll work on getting the setup so I can feel comfortable using the elliptical in the apartment. I'll see what I can do to build a sound/vibration barrier, partly inspired by Fathin's comment on Supermats.



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10/4/11 11:57 A

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What about running and sprinting for cardio? Cycling? I've got a trainer for my bike which goes on the back wheel and turns the bicycle into a stationary bike for the foul weather months.

There is a SP team for High Intensity Interval Training (HIIT) www.sparkpeople.com/myspark/groups_i
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ividual.asp?gid=10583


Sound is a problem for me in my building, too. If I jump at home, I jump when the shop downstairs is closed.

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10/4/11 11:06 A

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That sounds about right. If you put someone who has never exercise and push them hard, they'd be in so much pain and hurt themselves and quit. That's why they wisely don't jump into exercising. It has to be gradually built up.

I used a warehouse parking lot. It's in an office park which is empty after normal business hours. Years ago, it was also weird to see people running around before running became popular. I don't have any problem setting up jumping rope on a sidewalk if the street isn't so busy. What's the big deal? Never seen anyone jump?

Just got a word from my former skating instructor after I told her my adventure. She could have saved me from many problems had I called her at any time before I went. It's my typical know it all attitude that I didn't reach out and just to chat.

She mentioned that she would get in shape on an ellipitcal machine. Well, I notice that my feet are sensitive even after one jumping session in the parking lot. I'm beginning to see that I got in trouble because I concentrated my activity like jumping. Had I trained with various forms of cardio, perhaps, I wouldn't have had achilles problem.

So now I'm thinking that I need to do a combination of cardio. My fear is that if I concentrate on jumping only, I'll end up with another injury.

I do have an elliptical machine. An expensive one too for a home use. I haven't used it because I'm on a second floor and the apartments here are built with wood between floors. It's not like how everything is built with concrete in SE Asia. I just didn't want to make noise and make downstair neighbor's ceiling shaken from vibration.

But then you noted something from the Supermats' description that it can dampen equipment noise to the neighbors. Maybe I can find a solution that I'm comfortable with and start using the machine.

This is the machine:

www.thefitnessoutlet.com/xterra-fitn
es
s-fs420e-elliptical-trainer-cross-trR>ainer.html


Edited by: SKATER787 at: 10/4/2011 (11:28)
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10/3/11 11:41 P

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Hmm, so maybe for beginners, they should try aerobic and once they get consistent with exercises, can try anaerobic for better performance and better result! I agree about HIIT, with not much time and always have to squueze in exercises even at home, I much prefer to do as high intensity as I can hence the Interval Jump Rope and Sandwich Workout with little rests between jumping or between jumping and strength exercises or between strength exercises themselves. But as I feel like the body is getting used jump rope - my body is easily get bored and too fast adjusting on same routine, sometimes less two weeks! - and because my running shoes is collecting dusts, I decided to change my cardio routine, which is do walk/jog at park. Honestly, jumping rope is much easier for me than jogging LOL

Awesome, SKATER787, you still stuck to your plan even though you started late. Yup, without counting, it will be less distracting and we will avoid the exhaustion feeling coz counting to lots of number can make us more tiring - at least, for me, haha. Wish your elbow problem get fix sooner, can you do other strength exercises that not going to overused your elbows or at least, not giving too much impact?

Wow, you did at office parking spot? Need lots of courage to do that at public place, if it's me, I'm still too shy doing workouts in public alone unless in park where lots of people doing their own exercises or in classes where several people doing the same thing.

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10/3/11 11:04 P

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Since I got to work late today, I had a lot of catching up to do. By the time I heard the AC was shut off, it was 6 PM and I haven't done my Roping The Yoga exercise. I was going to postpone it until tomorrow, but I posted that I'm going to start today. So I decided to do it outside as I don't believe in exercising inside an office building when the AC is shutoff. Why inhale all the staled air? That can't be good. So outside I went to an empty warehouse parking lot and set up my Supermats on concrete/asphalt.

Timer was set at 30 min and I did the stretching and jumping. I tripped so many times as I haven't jumped since Mar. It's nice not having to count. Although, I had to stop myself several times from that habit.

Note to self: I need to set up the timer for 10 minutes of stretching and warming up as I'm afraid of getting achilles tendinitis again. Also a 5 minute stretching and cool down would be good too. So here is my program:

Timer 10 minutes: Stretching/Massaging/Warming up
Timer 30 minutes: JUMP (Stretching/Massaging during recovery)
Timer 5 minutes: Final Stretching/Massaging

So my program will be 45 minutes with lots of stretching/massaging as I'm fearful of another achilles problem.

Supermats: Supermats was wonderful. Without a doubt, this is the best thing since sliced bread for a concrete/asphalt surface.

New equipment need: I'm going to get another 24" wooden stool from Walmart for my Roping the Yoga in the parking lot. I can use the stool to put my foot up for stretching and massaging. The wooden stool is made in Malaysia and it's quite a bargain. That would be my portable stretching bar.

Too bad I can't lift weights due to my elbows problem. If I could, I would do both weights and cardio in the 1/2 hr timeslot. That would be cool.



Edited by: SKATER787 at: 10/3/2011 (23:09)
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10/3/11 10:18 P

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Aerobic exercise which was popularized by Dr. Cooper tells you to exercise at 70-80% of your max heart rate. The theory is that you maintain the balance of oxygen intake while continuing exercising will improve your overall aerobic capacity and fitness level. This is good compared to sitting on the couch and do nothing. Unfortunately, while it was ground breaking at the time, new researches and thinking show that anaerobic is much more effective in performance based and anti-aging effect. It turns out that Human Growth Hormone, HGH is derived more so from anaerobic exercises, not aerobic. HIIT already proves to be more effective than long duration aerobic exercise. So go ahead, max out the heart rate. You won't have a heart attack if you've been exercising already. For people who haven't, then they should build up their fitness level BEFORE doing any anaerobic exercises.

P.S. A common knowledge in this discussion is that weight lifters and sprinters (anaerobic) look better than marathon runners (aerobic). Anaerobic people get a lot more HGH from their exercises.

Edited by: SKATER787 at: 10/3/2011 (22:22)
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10/3/11 7:51 P

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For me, October will be more to outdoor, at the park, I want to have a slight change with my cardio which is more walk/run than jumping rope this month. Still, I will do other plyometric exercises throughout the day on non-rest days, there are lots to try :D

I'm always a bit confuse on #1 when do we do aerobic and anaerobic? #2 what's the purpose of doing either one or both? #3 how they can affect our lifestyles.

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10/3/11 4:57 P

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Alright, my Roping The Yoga program should start today. 1/2 hr. Eventually I need to increase it to 45 mins. Right now the idea of 1 hour exercise program is just unacceptable to me, even though I've done thousand(s) of the 1 hour group classes.

Aerobic exercise is a waste of time. Exercise should be intense and get it over with in a short amount of time. So called anaerobic exercise of HIIT. Once I've done the warm up, the stretching and the yoga, I should jump until I'm done for the day, then back to stretching and the yoga to cool down. That's the plan.


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10/3/11 4:03 A

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Yup, I get tricked by your statement, hehe. I think your energy can last longer if you alternate the jump rope and yoga or other strength training. If you do it before and after, your performance might not as good as alternating but maybe it's just me, maybe your body is different :D

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10/3/11 3:06 A

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Nothing that fancy. I was just thinking about doing some yoga before and after jumping to fill up the 1/2 hr program. After all, I can't jump the whole 1/2 hr yet. Just try to come up with a gimmick to make it sounds interesting. That's all.

Edited by: SKATER787 at: 10/3/2011 (03:09)
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10/3/11 12:44 A

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Yoga on the Rope, Roping The Yoga, what are those? I keep imagining you twist and bend with the rope around your body! How about this, jump rope with pilate, Pound-Melting Pilates Workout from Women's Health website: www.womenshealthmag.com/fitness/pila
te
s-weight-loss
It's alternating 2-minute jump rope with 2 exercises (there are 6 exercises and there's even a video demonstration). I haven't tried this one yet but at least there's no weird twisting bending poses, hehe.

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10/3/11 12:11 A

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I think bamboo mat is cool. I'll eventually get some. For now I'll experiment with Supermats, made from industrial product like oil, lol.

Since I've gotten tired of long exercise session. I'll have to come up with a half hour of my own program. A combination of warming up, stretching, yoga, massaging, jumping rope, yoga, masssaging, stretching. All in half an hour. I'm only good for several minutes of jumping anyway, so no need for longer session. Once, I get better at jumping then I can increase the minutes. But I have to be tight with the total minutes for now, as the body/self will say the hell with exercise program and will just find excuses not do it. So I'll design the program so that I can get maximum cooperation from the power within. I'll need to entice myself with some good program like Yoga on the Rope, or Roping The Yoga. Or something like that to get some interest. lol

Edited by: SKATER787 at: 10/3/2011 (00:17)
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10/2/11 7:23 A

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YESSAMINE, PETALIA, I hope both of you enjoy doing pylometric quickies. Tell us what and where do you do the exercises :D

SKATER787, I jump barefoot on the bamboo mat, hopefully the bamboo mat is not a bad surface to jump and I've never heard of anyone jumping on bamboo surface. Anyhow, good luck finding and trying the bamboo mat :D

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10/1/11 8:28 P

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I'd take bamboo mat over synthetic man-made carpet any day. OK, that makes a lot of sense that your bamboo carpet is room-size, thus, allow you to jump. I was wondering if you're using the 2 feet narrow strip to jump on. Of course not. I didn't find any bamboo mat size 3x4 feet that is reasonably priced. I'll try out the supermats first and see how it feels on office carpet. But I do find the bamboo mat very interesting and may have to order some just to try them out as they are new to me.

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10/1/11 12:19 P

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The concept of plyometric exercise is new to me and I've been wanting to learn more about what plyometric means, how it functions, and what some exercises are to ultimately add into my workouts. The links you gave, especially the list of exercises is great. I've been looking for just such things online but not very successfully. Thank you so much. I can't see myself bursting into jumping jacks while waiting for the bus, but I will most definitely add some of the exercises from the link into my workouts. Thank you so much.

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10/1/11 12:02 P

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Awesome I love this idea... Hopefully I'll be consistent with this!

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10/1/11 10:45 A

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Hi Team, fellow Jumpers!

It's time for a little bit twist for our monthly challenge!

This month, do quickies of not-jumping-rope plyometric exercises throughout the days. You can do this first in the morning, during breaks at work or if you've lots of courage (unlike me, haha), do it in the public places like shopping malls, airports, while in queues.

But what a minute, what is plyometric? Taken from sportsmedicine.about.com/od/samplewo
rk
outs/a/Plyometrics.htm
:
"Plyometric exercises are specialized, high intensity training techniques used to develop athletic power (strength and speed). Plyometric training involves high-intensity, explosive muscular contractions that invoke the stretch reflex (stretching the muscle before it contracts so that it contracts with greater force). " You can build power and speed, improve coordination and agility and effectively improve sports performance

Several examples that you can do anywhere without equipments
- Jump Squat
- Explosive Lunges a.k.a. Split Jump
- Jumping Jacks
- Hopscotch (not adviceable to draw the line in the office floor, hehe)
- Ballistic Press Up (push down then explosively push up so that your hands leave the floor)

Also lots of examples from this link: www.exrx.net/Lists/PowerExercises.ht
ml


CAUTION: Please, please do the exercises in correct way, do warm up, cool down and stretches (at least stretch after the exercises!) to avoid injury. It is fun to do these exercises but always be careful - don't want end up in hospital or months of resting without doing your favourite workouts, right?

Have fun and great time doing quickies plyometric!

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