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There is no right way or wrong way to make a New Year's resolution. Here are a few expert tips to see that
your resolution actually makes a difference:
1. Create a Plan
Setting a goal without formulating a plan is merely wishful thinking. In order for your resolution to have
resolve, (as the word "resolution" implies), it must translate into clear steps that can be put into action. A good
plan will tell you A) What to do next and B) What are all of the steps required to complete the goal.
If you're like most people, then you'll have a limited window of opportunity during the first few days of January
to harness your motivation. After that, most people forget their resolutions completely.
myGoals.com exists to help you formulate a plan, which we then help you stick to. But even if you don't use
myGoals.com, commit your resolution and plan to writing someplace, such as a notebook or journal.
Nothing big gets accomplished in one day. Resolutions are set in one day, but accomplished with a hundred
tiny steps that happen throughout the year. New Year's resolutions should be nothing more than a starting
point. You must develop a ritual or habit for revisiting your plan. myGoals.com helps you stick to your plan by
providing email reminders that arrive when it's time to work on a given task.
Expect that your plan can and will change. Life has a funny way of throwing unexpected things at us, and
flexibility is required to complete anything but the simplest goal. Sometimes the goal itself will even change.
Most of all, recognize partial successes at every step along the way. Just as a resolution isn't accomplished the
day it's stated, neither is it accomplished the day you reach your goal. Rather, it's accomplished in many small
increments along the way. Acknowledge these incremental successes as they come.
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6.00pm - 7.00pm
BODYVIVE
Barney - Su Yee
7.00pm -8.00pm
BODYATTACK
Barney - Jason -
22nd December 2008
Prudent
Description
Back pain can range from mild, annoying discomfort to excruciating agony. Depending on how
long it lasts, it can be described as acute or chronic. Acute back pain comes on suddenly but
lasts only briefly, and is often intense. While chronic back pain is typically not as severe as
acute back pain, it persists for a longer period and may recur frequently. The duration of
acute back pain is a few days to a few weeks, with improvement during that time, whereas
chronic back pain lasts for more than three months and often gets progressively worse.
The back is composed of bones, muscles, ligaments, tendons, and other tissues that make up
the posterior, or back half, of the trunk extending from the neck to the pelvis. Running
through and supporting the back is the spinal column, which forms a cage-like structure
enclosing the spinal cord. Nerve signals directing movement travel from the brain to the limbs,
while nerve signals transmitting pain and other sensations travel from the limbs to the brain.
All nerve signals pass through the spinal cord. If the individual vertebrae stacked together to
form the spinal column slide out of place, which is referred to as spondylolisthesis, pain may
result as the bones rub against each other or as nerves entering the spinal cord are
compressed.
There are many things you can do to lower your chances of getting back pain.
Most back problems will get better on their own. The key is to know when you need to seek
medical help and when self-care measures alone will allow you to get better.
Low back pain may be acute (short-term), lasting less than one month, or chronic (long-term,
continuous, ongoing), lasting longer than three months. While getting acute back pain more
than once is common, continuous long-term pain is not.
Back pain has many different causes, including the normal wear and tear that comes with
aging. While you can't turn back the hands of time or prevent every type of painful back
disorder, in most cases there are things you can do to help keep your back healthy.
Stay fit
Staying active and in good physical condition is probably the most important thing you can do
to maintain a healthy back. This strategy becomes even more important if you want to protect
yourself from a relapse following an initial episode of acute back pain. Experts believe that
regular exercise helps prevent back pain by strengthening your back and abdominal muscles.
Bicycling (either stationary or regular), swimming, and walking lead the list of low-risk, high-
benefit activities for most people's backs. All are low- or minimal-impact exercises that
strengthen the erector spinae and abdominal muscles and stimulate secretion of endorphins
(hormones that act as the body's own painkillers). None involve awkward or stressful actions
that are detrimental to back muscles — for example, requiring them to exert a lot of force.
Since they put little burden on your back, these exercises also offer activity's other benefits
without placing your back at undue risk.
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Maintain a healthy weight
Although carrying too much weight per se has not been proven to be a primary cause of back
pain disorders, being overweight or obese can slow your recovery. Those extra pounds also
increase the risk that back pain will return.
The heavier you are, the greater the load your spine must carry. To make matters worse, if the
bulk of your weight comes in the form of abdominal fat, rather than muscle, your center of
gravity can shift forward — a condition that puts added pressure on your back. By maintaining a
healthy weight, you can ease the burden on your spine.
Some amazing story gathered to start off your 2009. Everyone can do it if
put in the effort…Let Azmy our RPM instructor tell you his story on how
he shed those pounds…
Intro about yourself
I started joining RPM in 2004.
Back then, I was about 97kg (38 inch waist) overweight.
Worked 9-5 (sometimes 9-7), eats mamak food, had a bulgy tummy, cannot even run for 2
laps, & girls were running away from me! :D
2. How did I manage to shed that tremendous weight, you wonder? Well, it's no magic at
all. All you need to do is just to get your #$$ on that bike! And let the instructor do the
rest...
3. For beginners, always be on time, check the class schedule, & let the instructor knows
that you are a beginner. He or she will definitely help you. During class, there's NO
OBLIGATION for you to keep up with the rest. What you need to do: REVIVE & SURVIVE!
How?
Slow down
keep pedaling
STAY on that bike!
Believe me, you are still burning calories by doing that.
Remember, RPM is just an exercise, it's NOT a race or competition. Just ENJOY what you are
doing...
4. RPM is the BEST exercise in the world! It's free, easy to do, burn the most & RESULTS
GUARANTEED. Heck, you can even do RPM even when you are 50! What more can you
ask for?
BEFORE
AFTER
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Check out what your Birth Month says about you and your
character…quite true
————-JANUARY BABY——————–
——————APRIL BABY——————-
You’ve got the best personality and are an absolute pleasure to be around.
You love to make new friends and be outgoing.
You are a great flirt and more than likely have an a very attractive partner.
a wicked hottie. It is also more than likely that you have a massive record collection.
You have a great choice in films, and may one day
become a famous actor/actress yourself - heck,
you’ve got the looks for it!!
outgoing personality. takes risks. feeds on attention. no self control. kind hearted.
self confident. loud and boisterous. VERY revengeful.
easy to get along with and talk to. has an “every thing’s peachy” attitude.
likes talking and singing. loves music. daydreamer. easily distracted.
Hates not being trusted. BIG imagination. loves to be loved. hates studying.
in need of “that someone”. longs for freedom.
rebellious when withheld or restricted. lives by “no pain no gain” caring.
always a suspect. playful. mysterious. “charming” or “beautiful” to everyone.
stubborn. curious. independent. strong willed. a fighter.
Loves to chat. Loves those who love them. Loves to takes things at the center.
Inner and physical beauty. Lies but doesn’t pretend.
Gets angry often. Treats friends importantly. Brave and fearless.
Always making friends. Easily hurt but recovers easily. Daydreamer.
Opinionated. Does not care to control emotions. Unpredictable.
Extremely smart, but definitely the hottest AND sexiest of them all.
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This straight-up means ur the most good-looking person possible… better than all of these
other
months! Loyal and generous.
Patriotic. Competitive in everything. Active in games and interactions.
Impatient and hasty. Ambitious. Influential in organizations.
Fun to be with. Easy to talk to, though hard to understand.
Thinks far with vision, yet complicated to know. Easily influenced by kindness.
Polite and soft-spoken. Having lots of ideas. Sensitive. Active mind.
Hesitating, tends to delay.
Choosy and always wants the best. Temperamental.
Funny and humorous. Loves to joke. Good debating skills.
Has that someone always on his/her mind. Talkative. Daydreamer.
Friendly. Knows how to make friends. Abiding.
Able to show character. one guy/girl kind of person. Loveable. Easily hurt.
Prone to getting colds. loves music. pretty/handsome. Loves to dress up.
Easily bored. Fussy. Seldom shows emotions. Takes time to recover when hurt. Sensitive.