WORLD OF D.I.A.N.E.

A confident woman. She knows what she wants and gets it. She is aware of her flaws, but she doesn’t obsess over them and instead thinks that maybe (just maybe) they actually add to her unique beauty. She is passionate. She loves life. She is comfortable in her own skin and owns her sexuality, but uses it purely for good. She does not see other women as her enemy and competes only with herself to do her best at all times and to be her best at all times. She is forthright, honest, disarmingly herself and tries to be no one else. She is having fun and she is sexy and you just want to be around her to soak up some of those good vibes. She isn’t perfect, but she doesn’t care because she is hot. And so are you.

Monday, August 6, 2012

How to Do Abdominal Exercises : Side Plank Oblique Abdominal Exercises

Ab Exercises: The Plank

Why Plank is better than Crunches ??

No More Crunches !!!

Biler my clients asked me macam mane nak flat kan perut,

"PLANK"

This is the reason why I selalu teach my client to do more plank than crunches or sit ups...

An article from: http://www.notyouraveragefitnesstips.com/six-pack-abs/how-to-get-washboard-abs-plank-exercises-no-more-crunches

Before I delve into specifics about planks, I think it’s important to discuss the drawbacks of crunches. The first thing to note is that if you want to get washboard abs, you can’t spot reduce belly fat by performing crunches or any other exercise. You have to lose enough body fat through high intensity exercising and a strong diet before you have any chance of seeing your abs. More importantly, in my opinion, crunches don’t really qualify as an effective abdominal exercise. Abs are part of core muscles that are meant to stabilize your body and keep your spine straight. Crunches involve the exact opposite movement, whereby you flex your spine and “crunch” at your back’s weakest point. This puts more strain on your lower back and your posture suffers. Situps solve half the problem since you should be keeping your back straight when performing them.

However, situps really don’t incorporate abdominal muscles; they utilize lower back muscles. Once again, you’ll walk away with lower back pain and poor posture. If you’re still not convinced, think of the age old advice of how to lift a heavy object. Bend at the knees and use your legs. If you bent straight over, you would likely strain your back. Why Do Planks For Abs? Plank exercises are a great way to work your abdominals as well as your entire core. By forcing your body to stabilize itself in one position, planks work both your abdominal muscles as well as your back muscles. A significant advantage of planks in terms of developing better looking abs is that they work the transverse abdominus (that holds in the rectus abdominus), while crunches focus on the rectus abdominus alone. What will happen with crunches alone (aside from back pain) is that your abs will stick out when viewed from the side. Plank Exercises There are a number of different plank exercises that you can perform. The best starting point is the standard plank. You basically get in a pushup position but instead of resting on your hands, you rest on your forearms. You hold your back completely straight while trying to hold your abdominals in. While it may sound easy, the longer you try to perform a plank, the harder it will be. You might start with 30 second sets and work your way up to 2-3 minutes.

SUCCESS STORY: SARAH, BANDA ACHEH..

HEY !!! CONGRATES SARAH !!!

YOU ARE THE FIRST YANG RASMIKAN "MY SUCCESS STORY" IN DS BLOG!!
thank you jugak for sudi sharing your story hear in my blog....
hope my friends out there boleh jadikan story u sebagai pembakar semangat dorang to start a healthy lifestyle!!
^_______________^

This is my Acheh friend's true story about her & healthy lifestyle journey:

Salam...nama saye siti sarah..people call me sarah..

Saya x dilahirkan dengan badan yg gemuk atau berisi..malah mse saya sekolah menengah dulu orang pngil saya tiang eletrik bcoz i was so skinny! But then,seiring berjalannya waktu,ummi saya pon bukak restaurant,so makanan tu memang dh ada depan mata slalu..saya x penah terfikir nk melaram ke,nak bergaya ke,atau nk pakai baju cantek2 ke..i just eat n eat..mybe at de same time mse tu tgh banyak asigment,exam,so makan saya x tercontrol..malam bile saye mengadap laptop,makanan atau snack pape je mesti ad tepi saye..wajibon!~ dan makanan saya ofcoz not healthy,saye makan je ape yagn saye rase sedap.. sampai la berat saya mencecah 99kg..Saye pernah diet,tapi kejap je,lepas tu berat saye balik ke asal..sebab dah banyak kali sangat diet saye fail (mybe kurang motivasi kot),saye dah malas dah nak diet2 ni..

But,nak dijadikan cerita,mungkin allah nk beri teguran pada saye supaya saya tukar gaya hidup saye..saye jatuh sakit pada june 2011..sakit teruk sangat,,saye x tau nk bagi name ap penyakit ni,tapi yg saye tau sakit perut yg amat..its more hurt then gastric..saye x boleh mkn yg pedas2,yg keras2..only bubur nasi sahaja..dan ia berjalan selama 7 bulan..saye terlantar x berdaya..dh mcm mayat hidup..mungkin sebab saye x control makan td,kadang2 saye x sempat breakfast..bile dah sakit mcm tu baru saye sedar diri siket..padan muke saye kan..dan selama 7 bulan saye sakit tu,berat saye menjadi 69kg..sangat cengkung..turun 30kg dlm mse 3 bulan..saye sehat kembali pada february 2012..lepas je sehat saye memang x makan sembarangan dah,tapi berat saye naik jugak ke 80kg..hehe..lepas tu saye sedar yg saye x boleh terus mcm ni..saye teringin nak pakai lawa2,sangat sakit hati bile masok kedai baju tapi kene pejam mata..duhhhh..i have to do something..saye mula berdiet,saye x diet ketat tapi saye start slow2..slow but sure..saye start bulan may 2012..sbelum ni mmg badan saye dh turun sebab sakit,so ada hikmah la kan sakit tu,yg saye kene buat skrg ni adalah mementen kan dan jaga makan je..saye jadi rajin ke fitness,saye aerobic dekat rumah pakai berpandukan video2 yg ade dekat youtube tu..makan saya pon saya jaga,,lama2 nasi bukan makanan utama saye..well saye tetap makan nasi jugak kadang2 tpi siket,dan kalau saye jemu makan nasi putih saye masak nasi merah,kalau teringin sangat nk makan yg goreng saye goreng guna olive oil..tapi siket je tau..saye lebih banyak makan yg rebus2 dan steam atau panggang..malam kalau saye lapar saye akan makan betik sebijik,atau tembikai..atau apel..or whatever..janji buah..saya kurangkan carb kalau malam..saye banyak kan makan protein..

sekarang (august 2012 ) berat sy dah menjadi 71kg dengan ketinggian 168cm..saya memang x nampak terlalu gemuk dah tapi saye tetap nk dapatkan berat ideal saye yaitu 60 or 65kg..bile saye tengok gamba2 lame saye,i just cant believe that was me!!~ Healthy eating and exercise surely does go a long way,and i’m still not done! For me,there is two pain in this world,PAIN that hurt u,or PAIN that change u!!

and Someone said to me,its not about diet,its about lifestyle!

p/s: sarah, I macam kenal jew ayat yg last skali ni....huhuhu...
Ade lagi beberapa my friends yang successfully change their lifestyle & lose weight just by follow my way... in the future I will post more... so, jadi to all of my friends out there yang sudi berkongsi experience & story macam Sarah ni, can email me at diane.sera22@gmail.com...
I sangat mengalu2kan u all follow cara I mengubah cara hidup kepada yang lebih sihat, and then story u all boleh share in my blog.... simple kan?? so, ape lagi?? come and join me & more of my healthy friends....