This is an interesting article i came across in Yahoo!

Want to burn more fat and calories when you walk, swim, or run? Then take a break.

The rate at which your body burns fuel may be boosted even higher if you break up a long cardio session into two back-to-back 30-minute sessions with a 20-minute break in between. Breather, anyone? Start. Stop. Repeat.

How can scientists tell that a 20-minute rest helps rev up your fat burning? Men in a study who did just that (in between 30-minute sessions on a stationary bike) showed elevated blood levels of free fatty acids -- higher blood levels than those produced during a single 60-minute cycling session. And that bump in free fatty acids is a sign of increased fat burning: Circulating blood levels of free fatty acids go up when your body starts to break down fat.

More Ways to Burn FatHere are a few more ways to boost the fat- and calorie-burning powers of your power workouts:
Do cardio before strength training.



Here's why:



Maximize the calorie-burning benefits of your workout by tackling cardiovascular exercise before strength training.

Doing cardio first can help you exercise longer, and thus burn more calories, than you would if you were tired out by weight training first.

And finishing your workout with weights helps boost post-workout metabolism -- the rate at which your body burns calories after you're done.

The result may be an overall better calorie burn, according to a small study. Although all types of exercise -- cardiovascular, strength, and flexibility -- help you burn calories, cardio workouts result in the greatest calorie burn.

Because of this, it may be best to do your cardio exercises first while you are fresh. You're likely to spend more time on aerobic exercise and work out harder if you haven't tired yourself out by doing other kinds of exercises first.

On the other hand, strength training results in the greatest boost in post-exercise calorie burning. It boosts your metabolism for a longer period of time, helping your body burn more calories after your workout is done.

Ultimately, this means that doing your cardio workout first can help ensure that you achieve the maximum calorie burn from it, and ending your workout with a strength-training session helps ensure your post-exercise metabolism stays high.



Eat more of this:



Your exercise program is more likely to help you burn off the fat that you eat if you consume mostly unsaturated fats.

recent study revealed how exercising helps the body oxidize, or burn, fat consumed long after the workout. However, in the study, exercise appeared to help burn only the unsaturated fats consumed. It had no effect on the rate at which the body oxidized saturated fats eaten at a later meal.

Exercising can help your body burn the fat that you eat even hours after you have finished your workout. However, the kind of fat that you eat makes a difference. Exercise appears to help your body more efficiently burn unsaturated fats eaten at a later meal.

Unsaturated fats are fats that come almost exclusively from plants products, such as olive oil or canola oil. Saturated fats come almost exclusively from animal sources, such as lard and butter.

Build some muscle. The more muscle you have, the more readily your body burns calories.


RealAge Benefit:


A physical activity program that builds stamina, strength, and flexibility can make your RealAge as much as 8.1 years younger.

Try It:Exercise for 30, rest for 20, exercise for 30 -- SET -- GO!

yst was at daniel's hse with ting, and shawn...we watched 'mean girls' and had an amazing time imitating the way they talked...kinda liked it!! haha...so pls pardon me if i suddenly talked to u the way they did...ahahahahhahaha...

and after tt we watched 'cars'...its a really good movie....on the whole...we really enjoyed ourselves spending the evening watching comedies..heh...

before tt we were actually at suntec's carrefour buying all kinds of liquor...getting ready to make all kinds of our fave drinks for our chalet on the 28th..i hope i dun get knocked out though...nope..i refused to get knocked out...i must drink the money's worth..haha...kiasuism....

and daniel actually bought a bottle of 'disco' version volkda from the airport when he flew back from california...i love the bottle casing!! so i'm asking daryl if he could get it for me when he comes back from australia....with the casing, i can transform our living room into a disco and have my own mambo night!!! hahahahhha...

ooh....just thinking of it is making me feeling so thrilled!!! hahahha.....i must show it to martin manz...he's definitely gonna laugh when he sees the casing... alright..let me put up some photos to prove my case :D

lovely isnt it??? i must get it!!!!

woo hoo!! somebody finally installed the chinese software in my com so now i can read chinese on my com!! haha...i thnk its my dad who did it since my mum loved reading chinese articles on the net...

well well....its no big deal to some but to me, it is manz....cuz its rather irritating tt friends who uses chinese nick and i cant read it...hahaha...not tt i cared very much...just curious la...hahahaha....

well anyways, today had been a really fun christmas celebration at church. the number of prezzies we received were quite overwhealming---considering we receive prezzies in 3's...hahaha...

and huiming gave me a book mark....the stuff written on it is super meaningful...i just have to share it---

" Ever wonder why we have candy canes for christmas?

when you flip the candy cane around, it is shaped like a J which stands for Jesus Christ.

The red stripes stands for the pain that He has suffered for us.

The white stripes stands for the purity of Jesus, His whole life. "

Very quickly...christmas is here again. This day, marks the birth of the new King of the world. The reason that we lived. May this christmas bring about much joy and laughter to all of us. and amidst all the gifts exchange, may we continue to remember in our hearts that the greatest gift we've ever received had been the eternal life that Jesus gave to us as He suffered and died on the cross. By His blood, our sins are cleanse and by the stripes He bore, we are healed.

in this season of giving, may we give out lots of love and care to the people ard us....and let it continue the whole year round and round and round...

basically...just shower love to evrybody....just like how Jesus had showered His love for us :)

Have a Blessed Christmas my friends!!!!

right now i'm at my fren's hse. so coincidentally, he was actually staying at exactly the same blk as martin! haha. i had always known that he stayed at the same condo as martin but i was really surprised that it had been the same blk. haha. seem like the world is really really small after all. sometimes i did wonder if he'll happen to be staying at the same blk and thus wen i bwas at martin's hse i would wonder wat are the chances i would bump into edmond. haha. but of course, all this are rather irrelevant. ha!

but well, having met up with some of my sjab frens after abt a year, brought back much happy memories. seeing how much everyone had grown up, some changed in the way they looked, some loved clubbign as much as i did, some seemingly staying the same as they had been.... regardless of it all...it had been extremely heartwarming to have met up with them again... those times we went through while we were in sec sch would be in heart and memories forever... those had been the good and wonderful times....it still is right now.... so much jokes and laughters...

it made me realized that maybe certain things hadnt changed much....the matters of the heart among some people...i dunno...maybe?

some emo music is playing right now...so i guess my entry is getting emo? or issit the chivas thats taking effect upon me? i've something in mind right now. i've some issues, which in my current mental state i wished i could comprehend and make up my mind abt. but i guess the lack of courage ultimately take precedence.

i hate thus feeling though. always wishing for something but knwing i might just not get it? life's always like that. i've gotta admit. i may know tt i've gotten wats the best but i still want more. the grass on the other side is ALWAYS greener. someone pls teach me not to be so greedy? sighz... when can i ever learn to be satisfied with wat i already possess?

when it comes to certain matters with regards to the heart...its really mind boggling...if only.....fantasies can turn out real one day...but when the fantasies are lived out, i'm sure i'll have more things i'm unsatisfied abt...

well cant blame me rite? all girls want to have their relationships like that of fairytales of some sort. though i may seem too old for fairytales...i still wished for it nevertheless.....reading too much romance stories? watching too much romance movies? i dunno....but i do wish my fairytale fantasies can come true...
O
O
O(~~~~~~~~~~~~~~~)
(fairytale fantasies )
( come true? )
(~~~~~~~~~~~~~~~)

alright... now's the time to upload some way overdue pics that were supposed to be up like...1-2 weeks ago?

the 2nd cutest looking car i've seen on the road so far....too bad cant manage to put up the one thats super super cute...that will have to wait till i get a proper pic of it....and its in my fave colour!!----Orange!

a chilling out session with Elisa, Cheryl and Ting at Martini Firm...and before that, we had some yummy-licious dinner!! check out the photos......

my mood for today: *BIG SMILE*

yst night at zouk turned out to be really enjoyable..

initially, wen it was just ting and myself, a weird guy approached us... we didnt really react the way he tot we would and so he walked off looking damn pissed... ha!

this incident made me just wanna go home.... cuz supposedly we were to meet up with daryl and maybe later into the night, martin.... but daryl went off to velvet underground first...

but out of totally desperation i smsed him to come and find us with his friends as it made me feel better if we were in a big group..

and he did came... so sweet of him... and yup, after tt, ting made friends with the guys who were sharing tables with us and so the rest of the night had us immersed in non-stop dancing...

had so much fun over at the mambo jumbo side where daryl did all sort of silly dance...haha...

but of course i didnt forget abt martin supposedly to join me... so i smsed him... only to find out tt it was full house and he cannot enter and so he was off.....sighz....or it would have been even more fun with him ard...who's another super mambo fanatic fan!

yeah..in the end ting and i was tired tt we decided to leave at 3...and the night ended for us all in the best of mood....

many thanks to daryl for being so sweet nad generous for treating ting and myself to a flaming....hahaha....all in all...whether there's treat or not...we all enjoyed ourselves....it was a good de-stress for everyone!

CiaO~

all these are selectively taken from the pon & zi webbie : www.ponandzi.com

if u guys are interested, can always visit the webbie and admire the work of this talented artist!

hols are here....but work is far from over...

there are tons and tons of resources to be completed before the new term starts....

i might be contemplating to quit JGC, but i'll definitely make sure i do a good job on my part so tt i dun leave the rest in the lurge...

why did i decide to quit eventhough i was perfectly happy working there...and these few days, i got even more acquainted with my colleagues from forum......but its really how the company is treating their staff that pissed me off and i cant stand to stay for another moment.... sighz...but i dun thnk its too convenient to put it up here anyways....

maybe i'll just give a narration of what happened today that spiralled a whole unfolding of 'truths' that had been utterly disgusted with the management...but in case i get sued for defamation, i cant reveal too much....

today, all the probational Assistant Teachers(AT) were to report to forum at 8.30am for a briefing by a HR personnel...its regarding the rules and regulations of being allowed to work from home.....however, even as i reached at 8.35, there wasnt a single soul to be seen.....but minutes later, some colleagues start streaming in....

we were just sitting ard, chit chatting...not knowing what to do...cuz the senior ATs were not here yet....so having no instructions to act upon, we decided to start on some resources tt we were supposed to complete at home(but cuz we cant bring all of it home yst, there were still some left at the school studio..which was supposed to be brought home today)....

in my opinion, that was good initiative on our part....rather than wasting time doing aimless stuff, we were making our time useful and productive...to this point anything wrong with that? be my judge....

then the 2 senior ATs arrived....at abt 9.10? 9.20?..i didnt noticed exactly...but i know they sure are late..i've no qualms abt tt...we're all used to it anyway....

and then one of them started screaming at my colleague to stop what we're doing cuz there's other things to be done in the studio. WTF?

"i tot we were here for a briefing?"...that was the tot that went thru my head...

apparently, nobody have any idea when the HR colleague is going to arrived, but she does have LOTS of instructions on what we can do while we're there...

ok...lets fast forward....some conversations were exchanged and i decided i need to speak up or i feel like i'm gonna burst with frustration...

"Zach....i need to say something....i need to say something!!"

with that, everybody gave me absolutely attention........

"i dun understand why is it wrong to do our resources in school now since u guys temporarily had nothing for us to do? u mean its wiser for us to slack ard than be productive?"

"no chuiyee, there's nothing wrong. but u know wat? welcome to the real world"

"u know wat? wat i'm trying to get across is, we guys were early, eventhough not on time...but wen we were here...u and shob wasnt here yet. although i dunno why u guys were late, but u guys were late. so since we all had NO idea what we can do, we are making ourselves useful by doing the resources. why shld we be scolded for it? ok...i wasnt scolded...but why shld elizabeth be scolded?"

"no...we didnt scold her"

"well...not exactly scolded...but she was told off.....i dun see why we shld be told off in anyway! we were making good use of time!"

and then Zach went on to give me a long list of explanation.....which got me frustrated and guilty.... cuz Zach had treated me really really really well while i was super new in Evans...and he taught me so much.....gave me so much leeways...shared so much with me.....i totally appreciated him with all my heart.....so its making me real guity for quarrelling with him now....but i just cant hold back my anger with the sense of injustice i felt for elizabeth...

and in the end, i burst out crying

"chuiyee! why are u crying?" Zach was really shocked

"its cuz i'm frustrated tt u dun get my message!!"

"i do! i know what u're trying to say but i'm telling u, u got it all wrong"

and so the 'conversation' went on......

but well...things settled soon after my burst of tears...i felt much better and appeased....and after lunch, shoba also gave us(particularly to me) her explantion...and well...i guess i cld accept it...and i love her as much as i loved Zach for all the things they did for me....

eventhough this episode ended quite happily-ever-after(with zach constantly talking to me just so tt he can make sure i'm really alright...which is super sweet of him) but alot of other things came tumbling out in my conversation with my fellow ATs....

ok....so it got me worked up again....but i didnt speak with zach or shob abt it cuz it doesnt concern them.....but yeah...it got me horribly irritated and disgusted with the politics tt i decided this place is not for me to stay....

whn i spoke to my mum and sisters abt it...they shared my view and we all just had to accept tt this is the ways of working life in a working environment....

since all places are going to this way, then i'd rather i move on to another company where i get much better paid...ha!

i'm gonna miss my friends though.....and!!! my BABIES!!!...oh dear....sighz..thats opportunity cost for me i guess....if i want more dough..then i need to sacrifice the part on job satisfaction......but my boss is too much of a meanie for me to stand it...bleag!

so there...my rants and reasons for deciding to leave the company..and trust me...i'm so gonna let them know exactly how i felt which made me come upon this decision!

holiday programmes are finally over. everyday are so packed with activities from work and a little from church that i hardly had the time to do any updates on my blog.



for the first week of hol programme, i had updated briefly. come second week, where i had to assist in all the 3 nest classes, and with all the setting up, toys cleaning up and resources to do, i just cant seem to find time to use the office com at all.



days came and past. thoughts came to mind and without the opportunity to put it into words, it was soon forgotten. good thing i still had pictures to remind me of the good times i had during the past weeks. but currently..i'm seriously too lazy to put it up..hahha....

ciao~