The 5-Minute Six-Pack Abs

Coaxing those elusive half-dozen bumps from under your layers of well-rounded living is the Holy Grail of workouts. But crunches alone won’t get you the solid trunk you’re after. You need to target all core muscles. Do it in 5 minutes by completing 1 set of each exercise below in order. The bad news? There’s no resting in between.

A PLANK
Assume a press-up position, but place your forearms on the floor. Brace your abs as if you were about to be punched in the gut and hold for 30 seconds.






B SIDE PLANK
Lie on your left side, propping your body up on your left elbow and forearm. Raise your hips until your body forms a straight line from shoulders to ankles. Brace your abs for 30 seconds, then repeat on your right.











C SWISS-BALL CRUNCH
Lie with your hips, and lower and upper back resting on a Swiss ball. Put your fingers behind your ears and crunch your chest towards your hips. Lower to the start and knock out 15 reps.














D REVERSE CRUNCH
Lie on your back, knees slightly bent. Raise your knees to your chest by lifting your hips up and inwards. Lower your legs and
repeat for 15 reps.







E CABLE WOODCHOPPER
Turn your right side towards a cable station and grab the rope handle of a high pulley with both hands. Pull it down and across the front of your body until your hands are outside your left knee. Reverse the movement, do 15 reps, then turn the other way for another 15.






F REVERSE CABLE WOODCHOPPER
Now use a low pulley cable. Bend and grab the rope with both hands, arms almost straight and just outside your right knee. Pull the rope up and across your body until your hands are in line with your left ear. Reverse the movement and complete 15 reps on each side.

2012

Director Roland Emmerich does it again with his epic-styled movies. This time, he brings audience on an adventure of what the last day on earth would be like.
The CGI effects were passable, the plot was predictable. But I applaud the movie makers for gathering scientific findings about armageddon, then create an apocalyptic event that is based on possible seismic activity. They then amplified the results which is realistically possible, drawing you into a stillness of terror, to see and experience what can happen in less than 3 years' time.

In the course of survival, we observed how unfeeling mankind can become but there is also contrast where gleam of kindness can be found amongst the chaos.
Perhaps you might notice it is not the brightest or richest who secures a place of survival, it is those who are godly favored by unexplainable good timing and probably fate.

You could be at the edge of your seat a few times from adrenalin rushing scenes of caving grounds and narrow escapes, some even included aeronautical feel. I won't be surprise if you were able to engage with some of the characters, frustration, regrets, love and hope.

They even managed to squeeze in family drama in this lengthy action flick. You might leave the theater feeling what hit you and if you live to see your grand kids.

Japan DIY

Here are steps/tips and 3 very important websites that I use to plan my trips to Japan:

1. Gauge an estimated ALL inclusive Budget, this helps to make decisions.

2. Pick out the cities/places of interest in Japan you wish to visit.

3. You can use a suggested Itinerary or customize one to plan your route.

4. Once you have decided your route, you must decide if you need JR pass and you must factor in the duration of JR pass validity.
The further the locations are spaced apart, a Shinkansen is required for travel, then you would need JR pass.
Oherwise there are other types of train passes or modes of transport you can use and they are much cheaper than JR pass.

5. Based on your finalized route, shortlist the ideal hotels/hostels.

6. Use the Hyperdia to check the Timing and How to get from the start to the end point from 1 location to another.
You will need to factor in the limitations of the transportation passes that you may wish to use.
Be very careful here, mistakes will be very costly.

7. The key for an enjoyable DIY Japan trip is to ensure that you know how to get from point A to point B.

English maps I must stress is very important, I recommend you to print them and carry them with you throughout the trip.

Every city has a tourist information (near train stations or within the train stations) so visit them to get information but the maps they provide may not be in English.

Japanese are environmentally conscious so carrying a few trash bags will help you to separate out your trash.
After which you can stop and throw them away at recycling bins which are available at most convenient stores.

Information, Guide, maps:
http://www.japan-guide.com/

Suggested Itinerary, information, maps:
http://www.seejapan.co.uk/index.html

Train Timetable:
http://www.hyperdia.com/cgi-english/htm/readme.htm

Golf in Singapore

Our golf lessons may be over but we must keep practicing to keep consistent.

Our golf Proficiency Certification is by Coach Bill Fua
From -
Gary Edwin Golf Academy
A division of Lifestylz Pte Ltd
1 Orchid Club Road, Golf Driving Range #02-01 Singapore 769162
Phone: 65-6555-6776
golfacademy@lifestylz.com.sg
To date, Bill has left to join Jurong Golf Country Club to coach.

Attached are some useful Golf videos, you can find more at the Australian website of Gary Edwin or you can youtube.

Our PC is only valid for in-house club ie. Gary Edwin Golf Academy @OCC
This means we can only tee off at OCC weekdays only.
I called Gary Edwin Academy and spoke to Liza; she said this includes public holiday which falls on a weekday.
Pricing wise excluding GST ~
$75 for 9-hole course
$130 for the full 18-hole course

Here is a list of other 9 hole courses and their pricing.
Perhaps we can buy Uncle Bill a game @ Jurong GCC if we need some extra coaching for our game play.

Here is what I suggest:
- Continue with every Friday as our golf day
- Weekends where we can arrange to play at the other 9 hole course
- Prepare to play full 18-hole course at OCC on any weekday public holiday

FAQ regarding getting golf handicap for Non-Club golfers - Compiled by SGA

Another article which is really useful.

Interestingly –
Q12. Does possession of a Handicap entitles me to walk into any of the golf clubs in Singapore to play a round of golf?
A12. No.
The right to play is subject to availability and other stipulated rules of individual clubs. Some clubs are for members only while others will allow guests of members as well as members of the public. It is best to check with the golf clubs in question.

Moving forward, it is unlikely that I would renew my PC with Gary Edwin Golf Academy next year but it is good to have a PC.

Here are a few options –

1. Join as NTUC Union member, get a OCC PC.
2. Get a PC from Star Academy.
3. Join as NTUC Union member, get a handicap.

http://www.mygolfkaki.com/faq/faq.aspx

1. How can I get an OCC PC?
If you are a union member, you can register for a PC workshop through Customer Service Centre 67502111 or via my golf kaki website. After the workshop (theory), you can schedule with OCC for the practical test.
The OCC PC test is open to Ordinary, General Branch and my golf kaki members only. Members who wish to take the PC test should register with Customer Service Centre. For those who passed the PC test, they will be issued the OCC PC.
No renewal is required for OCC PC holders.

However I rang OCC and they say it is only valid for 6mths after which you have to be tested each time to renew.

Last but not least –
http://www.orchidclub.com/moby/cms/golfing/handicap.html
With effect from 1 September 2009, members will enjoy greater convenience golfing at Orchid Country Club (OCC) and Marina Bay Golf Course (MBGC)!
Proficiency Certification from Star Golf Academy at MBGC will now be recognized by OCC and vice-versa.

Therefore you can either get an OCC PC or a MBGC PC, it will be good.

Otherwise you can reference from the list here to get a PC or Handicap by any of the Associate Clubs or Affiliate Clubs with SGA.

Looks like our PC from Gary Edwin is related to My Golf Club but looks like My Golf Club only holds Handicaps not PC.

Before you consider getting your PC from MBGC after your current PC expires, you may wish to read below taken from MBGC:
Only PC holders with PCs issued by SGA associated and affiliated local golf clubs are allowed to play in MBGC (please refer to www.sga.org.sg for the full list).
They are allowed to play on weekdays before 2.00pm only, subject to booking and availability of tee times.
PCs issued by other golf academies/entities/bodies will not be recognized by MBGC. There shall be no more than two (2) PC holders in each flight.

2. If you decide to take your PC in future from MBGC, look here -
Test Fees & PC conversion Rates (Taken from http://www.stargolf.com.sg/packages_information.shtml)

(a) Proficiency Certificate Requirements (PC Test)
• PC Fees:
o Star Golf Students: S$100 + GST per person
o Non- Students: S$120 + GST per person
• On the day of the test , participants are required to:
o 30 minutes earlier register to academy is compulsory before tee-off time. Late comers are not allowed to take the test.
o Rates & requirements are subjected to change without prior notice
o To be able to hit with any golf club
o To know the basic rules and etiquette
o To be tested for a minimum of 3 holes
o Proper golf attire and golf set are required before tee-off.
• Sit in for theory test at least 30 minutes before practical test
• To pass the test, both men and ladies must have a score not more than 21 strokes for their 3 holes at the marina Bay Golf Course.
• Upon passing the test:
o PC card will be issued to you in seven (7) working days
o Then PC card is valid for a period of one (1) year

(b) Renewal of PC
• PC will be valid for a period of one (1) year from the date of issue.
• A fee of S$50.00 + GST is chargeable upon renewal of PC
• Rates are subject to change without prior notice
• Rates excludes GST, Golf/Range balls and Golf Insurance

(c) Conversion of PC
• Current PC must be produced for verification
• A conversion fee of S$100.00 + GST is chargeable
• 7 days advance booking is required
• PC will be valid for a period of one (1) year from the date of issue
• Rates are subjected to change without prior notice

(d) PC Card
Star Golf Academy’s PC Card allows you the opportunity to play on Marina Bay Golf Course:
• Weekday: 18 Holes before 5pm
• Weekend: 9 Holes after 4.30pm (MUST be accompanied by 1 handicap holder)

(e) Handicap Test
• Handicap Fees: S$60 + GST per person
• Rates are subject to change without prior notice. Rates excludes GST, Golf/Range balls and Golf Insurance
• Join My Golf Kaki (MGK) at Marina Bay Golf Course
• A valid Proficiency Certificate (PC) that has not expired for more than 6 (six) months from either:
1. Star Golf Academy
2. Orchid Country Club
3. Singapore Golf Association
4. Recognized Country Club
• Submit 5 x 18 holes or 10 x 9 holes score card to MGK
• All score cards must be recognized from governing bodies and associations
• 7 days advance booking is required; all payment must be made in full before the test date and is non-refundable.
• A minimum of 3 persons is required to conduct the test. The Academy reserves the rights to postpone the test date in the event of insufficient candidate.
• Work shop is required (theory test). Sit for 30minutes of theory test of Golf Rules Workshop before the 9 holes practical test
• A minimum of 9 holes is required to conduct the test, with proper golf attire and golf set. Test must be completed within 2 hours 15 minutes
o For men's, not more than 53 strokes
o For ladie's, not more than 58 stokes

There is a lot, lengthy information, rules and regulations to comprehend.
To sum up, to play Golf in SG, you may require a PC recognized by golf course organization eg. You need a valid PC to play at some Executive course 9-hole such as NSRCC but you do no require any PC for the Tanglin/Mandai Executive 9-hole course.
But to play a full complete 18 hole course, you will either need to be a golf course member + PC/Handicap that is issued or recognised by the golf club.

Massacre of the Cetaceans [including Whales, dolphins, porpoises]
Cetaceans are mammals, just like you and me.
Are such traditions really necessary?

We need to create education and alternative livelihood to stop this killing tradition.

Japan
In a small village of Taiji, Japan, every 1st Sept, the hunting of dolphin begins.
Shockingly, it would appear that not many Japanese are aware of such sport.
Sad fact is, there are Japanese who do know about these killings.

Europe
A "Bay Of Blood" is also carried out somewhere in the Faroe Islands, a group of about 30 islands located in the North Atlantic Ocean, situated halfway between Iceland and Scotland. They fall under the crown of Denmark, but are semi-independent. The population is about 46,000, and they inhabit about half of the islands. This is where hundreds, sometimes thousands of pilot whales are butchered alive by the locals. This hunt is known as Grindadrap which is centuries old, the locals practiced since 1584.

Humans evolve and progression towards in being civilised
What we are trying to create, is awareness of such killings and requesting (if not, demanding) such tradition and livelihood to cease.
But are we aware of repercussions involved?
We cannot just get angry, demand a change and walk away.

This is a tough battle. We are trying to break cultural and traditional barriers.

Regardless this group of people who are minority or not, if we adopt a we-don't-care-we-demand-the-killings-to-be-stop attitude, we will not get anyone attributing to these massacre to listen, needless to say to stop this killing act.

Understand this –

In cultural/tradition sense, we want to cut off their supply of high mercury intake for their bodies.
We need specialists to penetrate into the locals, preferably localized experts or government health officials to educate the locals.
To gain understanding and trust, that high mercury content in one’s body is bad.

In economic sense, we are taking away livelihood from villagers.
>>Suggested solution: Government + capitalists + marine experts to come together and provide alternate socially acceptable fishing trade.
This way, they may not be happy having their culture and tradition taken away but at least, they get food in their belly and money to send their children to schools.

Differences can make people mad.
We need to walk out of the madness to make sense from the differences.

You can do so by making a difference.
Tell your friends and take part in making sense to all this madness –
http://www.savejapandolphins.org/
http://www.takepart.com/thecove/the_cove_letter_writing.php
http://www.thepetitionsite.com/1/end-whale-dolphin-slaughter-in-the-faroe-islands

Who knows, amongst your friend’s friends, there could be researchers or folks who can provide funding or have political influence, and perhaps some day, these beautiful mammals will no longer be cruelly hunted.

Credit goes to
Krysten's fb notes *Warning it contains graphical content of the killings*