Mt Kinabalu Charity Climb - part 2

I have received my charity climb donation card today, so that's just in time for me to do donation collection for charity fund to help the cardiac children. We (the hospital) hopes to raise RM250,000 in total to help 10 children with open heart operation. As a climber I have to raise RM10,000, so I need a lot of help & support from my friends and family members.

As a climber, I also have to pay my own air-ticket & other misc expenses. So the money I raised will fully go to the donation fund and it's not for my trip. My hospital is able to issue tax-exampt receipt for your kind donation, if you wish to receive one.

I have started my training this week by climbing the Penang Hill from Moon Gate near Botanical Garden to reach point 84 by 50min, it was a slow climb & not too hard for me. The total time spent was 1.5hr as coming down hill is faster. But I was told that this is just 1/8 of the distance compare to Mt KK, and that will be tough :-(. I was advised to train at least twice a week up to two months before the actual climb, so I have to put in a lot of time and effort to train for this. So I really hope that all my friends will support me in my donation collection this Chinese New Year period as this is really for the good cause.

Mt Kinabalu is South-East Asia's tallest mountain. The highest point is Low's Peak at 4,095.2m above sea level. As a friend, you are welcome to join me in the climb and be part of the team to have a new experience, gain a healthy & fit body thru training, plus doing charity at the same time. What a bargain!!

Happy Fortune & Prosperous New Year

Mt Kinabalu Charity Climb - part 1

Guys & girls,
I have confirmed my place for the climb of Mt KK at end March. So I got to train hard for it after CNY, so that will automatically give me another motivation to exercise hard (for my own health) and also to help others (charity to operate on 10 children with heart diseases). A little bit like Kenny Sia, funnyman of Malaysian Blogger (see http://www.kennysia.com/, you will love him). He keep participating in marathon runs to keep himself fit (http://www.kennysia.com/archives/2008/12/singapore-marat.php). BTW Kenny's blog is one of the top in Msia in terms of hit counts.

As a participant of this climb, I need to raise fund of RM10,000 in the next 3 months, so I can use a lot of your spare $$ (10, 50 or 100) is most welcome!! Pls sms me with your support so that I can raise the fund for this good cause. Better still join me in the climb and help raise RM10,000 under your donation collection.

THE DATES ARE CONFIRMED!
CONQUER THE HIGHEST PEAK OF SEA ON MARCH 28! (3 DAYS/2 NIGHTS, MARCH 27 – 29)

2nd Mount Kinabalu Charity Climb for Cardiac Children

In Aid of Children with Congenital Heart Diseases

Target: RM250,000 for 10 children

Collection period : January 15 to March 15, 2009

Slim and Sleek

This is an article from Fit4Life of Sunday Star. Even though it's written for women but apply to men too. Use this approach

• Make a commitment
• Get emotional support
• Set a realistic goal
• Eat healthy & enjoy it
• Be active
• Change your life

Ernesto Suncar Dropped 430 Pounds, from 640 lbs. to 210

City guy says he dodged death by losing 430 lbs., going from 640 to 210
Ernesto Suncar Dropped 430 Pounds, Makes Your Resolutions Look Stupid





Impressive huh?
He now has the waistline of 34", just half an inche more than me, wow!! And I am struggling to go down from 33.5" to 32.5",
shame...

Please don't make this your new year resolution!

Have a good laugh, but please don't do an Adam

Sleep affects physical and mental health

Extract from http://www.csmngt.com/ website

Sleep has a direct relationship to physical and mental health. Deprive a person of proper sleep & physical symptoms invariably develop.

• Research at Harvard University Medical School has identified links between the lack of proper sleep and assorted medical conditions ranging from cardiac conditions to cancer.


• Proper sleep is now recognized as a physical necessity.


• Sleep works as a restorative function for the brain and body.


• It is thought that deep sleep allows for a period of brain chemical / neurotransmitter replenishment. Are we smarter in the morning?


• Lack of proper sleep can be responsible for an assortment of medical conditions.


• Inadequate sleep increases the risk for heart disease as well as autoimmune disorders (i.e. rheumatoid arthritis).


• Lost sleep causes the brain to stop producing cells & thus lower intelligence. "The suppression of adult neurogenesis may underlie some of the cognitive deficits associated with prolonged sleep deprivation.", Dr Elizabeth Gould


• Narcotic / prescription sleep meds are detrimental to proper sleep.

Healthy Sleep - 5 stages of sleep

Healthy sleep is comprised of 90 minute sleep cycles. Each 90 minute cycle consisting of the 5 stages of sleep. Proper restful sleep will cycle through these 5 stages of sleep every 90 minutes throughout the night.

• This 1st stage is characterized by a drowsy feeling rather than 'sleep'. It is definitely an integral part of the sleep process.
• In the second stage of sleep ones awareness of the external environment slips away.
• Stage Three is a transition into Stage 4's delta deep sleep.
• Stage Four Delta Sleep is deep sleep, it is difficult to quickly awaken from Delta sleep.
• Stage Five is Rapid eye movement (REM) sleep, associated with dreaming. REM sleep is most prevalent in the final third of a sleep period.

More details about 5 stages of sleep

This 1st stage is characterized by a drowsy feeling rather than 'sleep'. It is definitely an integral part of the sleep process.

• Stage 1 is the gateway between waking consciousness and sleeping unconsciousness. As we fall asleep, yawn.

In the second stage of sleep ones awareness of the external environment slips away.

• Stage 2 occupies 45-55% of total sleep.

Stage Three is a transition into Stage 4's delta deep sleep.

• Heart rate slows, respirations slow, brain waves slow.
• Less than 10% of total sleep.

Stage Four Delta Sleep is deep sleep, it is difficult to quickly awaken from Delta sleep.

• Delta sleeps dominates the first third of the night and makes up about 10-15% of total sleep time.
• This is a period of intense but slow brain waves. Brain waves significantly slow
  Heart rate & respirations slow, the body becomes mostly immobile.
• It is during stages 3 and 4, or slow brain wave sleep, that growth hormone levels increase and changes in immune function occur.
• Delta Sleep could be considered the anabolic part of sleep. Delta Sleep is when growth and rejuvenation occurs. A period of rejuvenation for our muscular, immune, nervous and skeletal systems.
• This pre-dream state stage of sleep is the time when sleep walking occurs. In REM sleep skeletal muscles are frozen.

The fifth Stage is Rapid eye movement (REM) sleep, associated with dreaming. REM sleep is most prevalent in the final third of a sleep period.

• Predominates the late stages of sleep and can comprise up to 50% of the final 90 minute cycles.
• A period of very active brain activity, pulse rate increases & we lose the ability to use our skeletal muscles.
• REM sleep helps with the organization of memory.
• When you awaken with 'a problem solved' thank REM sleep's memory optimization process.

And don't miss this article, very organised & easy to understand Sleeping Well; What You Need to Know

Here is another one, Information about Sleep

I Practise a Healthy Lifestyle

Happy New Year!!


This is my 1st posting in 2009 and I am posting this latest ads by MOH which I think is very good advise for everyone.

It advocates healthy lifestyle via
- I don't smoke
- I eat right
- I stay active
- I manage stress well
- I don't drink alcohol

I am able to comply with almost all of them except I do some social drinking, not reguarly.

But I would like to add
- I get enough sleep

Getting enough sleep has always been my problem as I only sleep an average of 5-6 hrs a night, which is VERY BAD for my health.

My new year resolution is add 1 more hour to my sleep every night. It's not going to be easy cos I am already struggle for time to do things, going to bed earlier is not as easy as it see. Hopefully I can do it.

The following are some of the posting on risks of sleep deprieved

• Not Enough Sleep May Be Linked To Eventual Risk Of Heart Disease
• Not enough sleep linked to increased obesity risk globally
• Activity, Sleep May Cut Cancer Risk
• Scientists Finding Out What Losing Sleep Does to a Body
• Getting Enough Sleep? Consider Your Heart

So, how do we know we have enough sleep? Refer to this link

• Do you get enough sleep?