“Accept responsibility for your life. Know that it is you who will get you where you want to go, no one else.” - Les Brown

Bootcamp Pg Schedule : 1st - 7th July 2012

Mon 0830- 0930hrs Jalan Lembah Permai ,Tg Bungah

Mon 1830-1930hrs Crystal Point ( Bukit Jambul)

Tues : 1830-1930hrs Youth Park

Wed 0830-0930hrs Jalan Lembah Permai ,Tg Bungah

Wed 1830-1930hrs Crystal Point ( Bukit Jambul)


Thurs 1830-1930hrs Botanical Gardens ( Meet at the main gate)


Saturday 0730 - 0830 hrs Botanical Gardens ( Running)

“The content of your character is your choice. Day by day, what you choose, what you think and what you do is who you become.” - Heraclitus

The Rise Of Desk Lunching And How To Avoid It

To call it a working lunch hardly seems fair to what the meaning of a working lunch used to be.

More than ever employees across the board are skipping out on going out midday for lunch to stay in for a quick desk lunch bite that requires little more than a few chews before it’s back to the grindstone. A study conducted last year by human resources consulting firm Right Managementshowed that 65% of workers will not only eat at their desk but also opt out of taking a break period. And while it has been proven in studies that taking a break is good for you in both improving your overall job performance and keeping morale high, it continues to get tossed to the wayside in favor of one little big word: productivity. Jobs are still scarce, duties keep piling up for short staffed companies, employees are coming in earlier and staying later to get as much done as possible and schedules are increasingly difficult to coordinate whether you plan on eating with a coworker or not.

The desk lunch does have an incredible allure to it of being within close proximity to your workload and without all of the time consuming extras of going out (i.e. waiting for a table, waiting to take a group order, waiting for the check) that the group lunch of old can’t boast. Continuing to stay seated throughout the day may not only prove to be a health risk, but at the same time it may be your only option. A short staff, as the USA Today reports, doesn’t get the option to relieve a worker for lunch and even if so, that relief may not fall within a time in which you’re actually hungry at.

Avoid the risk of falling into the desk lunch zone with these tips that you’ll make a break for.

Turn Your Lunch Hour Into a Run

In Brisbane, Australia this is already well underway for executives ditching the office altogether to go running for 20 to 30 minutes with just enough time leftover to suit back up for the rest of the workday. Working as both a stress reliever and mood elevator, legal counsel Amanda Barbera refers to it as “the lunch-hour bolt” explaining that, “… it lets me make a quick snatch for the endorphins I’m addicted to. I find it easier to get away from work during lunch because everyone knows you’re there for the day and you’ll be coming back!”

Whether running alone or with a group or even just going outside for a walk, find a way to get outside at some point during your midday break. And now that the weather is slowly growing nicer, this is an even more appealing alternative to catch a few rays outside with.

Eat a Protein-Filled Breakfast

Should you have to take a regularly scheduled lunch hour at a time in which you don’t feel hungry, eat breakfast before you head into the office in the morning. Whole grains and protein in particular will help keep you full for the day with additional healthy snacks in between including fruit, yogurt, and granola. I recently replaced our traditional office candy basket with a big jar of fresh fruit options for my employees- out with the 2:30 feeling and in with the Vitamin C!

Lunch in the Break Room

It may not be the furthest place from your desk but for a change of pace take your lunch in the break room. Be sure that the break room in question is also one that you’d actually feel compelled to walk into though and stay for awhile. Keep it clean, brightly lit, include a flat screen television if possible, have plenty of plasticwear and napkins on hand and the snack cabinets stocked.

Take a Work Lunch Field Trip

If you work with a smaller team, surprise them by scheduling in a work lunch for everyone to attend. Close the office down for a few hours and enjoy a leisurely meal out at a nearby eatery. Not only will this be a pleasant change of pace all around, but it’ll also be a great way for the office to spend some time just talking and relaxing for a bit. Work for the remainder of the day will be much easier to concentrate on and I’m willing to bet that it won’t make you miss that “desk lunch” option one bit.

http://www.forbes.com/sites/deborahsweeney/2012/05/03/the-rise-of-desk-lunching-and-how-to-avoid-it/

Overweight people failing to shift pounds despite cancer risk

Nearly two-thirds of overweight people recognise the perils of their heftiness but fail to do anything about it, Cancer Research UK said.

The number of cancers linked to weight, such as kidney and womb cancers, are increasing rapidly, the charity said.

Lack of willpower is the biggest barrier to losing weight, with 68pc of women and 60pc of men of the 2,011 people surveyed citing it as the main reason which stops them.

Charity chief executive Dr Harpal Kumar said: "Unless we tackle the obesity epidemic in the UK, we risk cancer cases soaring.

"We understand that it can be extremely hard for people to maintain a healthy weight but keeping those extra pounds at bay could ultimately save your life."

Professor Jane Wardle, from Cancer Research UK's Health Behaviour Research Centre at University College London, said: "Our report shows that even though overweight people would like to lose weight and are aware of the cancer risk, they feel lack of willpower is a major barrier to shedding the pounds.

"We know that the modern-day environment makes it very hard for people to lose weight, especially when they are bombarded by advertising and easily tempted by cheap, ready-made meals and fast food, instead of a balanced diet with plenty of fresh fruit and vegetables.

"But for both men and women, being overweight is - after smoking - the most important risk factor for cancer.

"What many people don't realise is that extra fat around the middle, their muffin top, is surprisingly active, releasing hormones and other chemicals that can make cells in the body divide far more often than usual, which can increase the risk of cancer."

http://www.independent.ie/health/diet-fitness/overweight-people-failing-to-shift-pounds-despite-cancer-risk-3147985.html

“The start is what stops most people.” - Don Shula

One Easy Way To Reduce Workplace Stress And Enhance Productivity

Photo credit: Mr Thinktank

It’s always pleasant (if rare) to find a management tactic that works well and is also easy and even fun.  Over the course of my career – both as an employee and a manager – the best way I found to reduce stress and improve productivity was simple: to exercise at midday.

Everyone has his or her own biorhythms, but I found and observed energy and concentration often flagging toward midday.   And also noted considerably renewed energy and productivity following a lunchtime workout.

These aren’t simply my own idiosyncratic observations.  Numerous studies link exercise to mood elevation and productivity enhancement, as well as more collaborative and tolerant behavior.   The benefits of exercise are copiously well documented; the trick is effectively integrating a regular exercise program into a conservative or restrictive work environment.

What form of exercise works best?   My answer’s simple: Whatever you like and can easily do in or near the workplace.  For me it was usually a 3-mile run.  All I needed was a change of clothes and a shower.   Many I managed liked weightlifting, walking, aerobics classes, yoga, Spinning and so on.   (Personal aside: The only form of exercise that was clearly not for me was Spinning.  First, it looks wicked hard.  Second, I exercised at least partly to take a break from people barking at me, so the last thing I wanted while taking a break from people barking at me was other people barking at me.)

Here are six common reasons why people can’t or don’t exercise at work, and ways to easily overcome them.

I don’t have time.   Sure you do.  It may take you 15 minutes longer than a normal lunch hour (maybe even 30 if you have to go a little farther to get to a facility), so work 15 (or 30) minutes later.   Chances are in those extra 15 minutes you’ll be more energized and productive than if you hadn’t exercised in the first place.

My boss won’t let me.  Tell him or her (nicely) to get with the program.  Note info above – data shows exercise enhances productivity, reduces stress, and improves collaboration.  Ask for a chance to demonstrate the results, and be sure to over-deliver when providing them.

We don’t have a Fitness Center.   It’s great if your company has one, but no knockout if you don’t.  Sometimes all you need is a shower.  Or you can go to a nearby gym or club.  Often your company can get a corporate discount, a trade that helps both teams.

I won’t have time to eat lunch.   Nonsense.  Eat lunch at your desk while working following your workout.  I did it productively for decades.   I ate a cheese sandwich or a peanut butter sandwich (fortunately I have a limitless capacity for monk-like culinary boredom), plus an apple or an orange.  The main criterion for my lunch was that it could be prepared literally within one minute – no kidding – at about 9 p.m. the night before.

My hair will be a mess.  Don’t be too hard enough on yourself.  I’m sure your hair actually looks a lot better than you think it does.  Note to employees: Of course you’ll use common sense here – no triathlon workouts right before Board presentations.  Note to managers: Offer (as appropriate to your environment) flexibility of casual dress and appearance.  Your employees will appreciate you for it and likely reward you with loyalty and diligence.

My CEO doesn’t believe in exercise in the workplace.   Hey, this is 2012.   I’m as old school and dinosaurish as they come and I’ve been exercising at work since the 1970s.  Note to CEOs: You’ll gain in employee engagement.  You’ll gain in recruiting.  You may gain in reduced absenteeism and health care costs (though that’s usually harder to document).  Plus, dedicated exercisers/athletes tend to be highly disciplined individuals and fine employees.  It’ll make your company a cooler happier place.

One final thought: The ability to exercise at work is a benefit and privilege, so you can’t abuse it – all expected work still has to get done.   Otherwise, any straight-thinking manager will – and should – pull the plug quickly.   But it shouldn’t come to that.  Well-managed exercise programs improve the quality of worklife for employees and management alike.  And that’s the bottom line.  I’d write more, but I’ve got to go for a run.

http://www.forbes.com/sites/victorlipman/2012/06/05/one-easy-way-to-reduce-workplace-stress-and-enhance-producitivity/

BOOTCAMP SCHEDULE 25TH June - 1st July 2012

Mon 0830- 0930hrs Jalan Lembah Permai ,Tg Bungah

Mon 1830-1930hrs Crystal Point ( Bukit Jambul)

Tues : 1830-1930hrs Youth Park

Wed 0830-0930hrs Jalan Lembah Permai ,Tg Bungah

Wed 1830-1930hrs Crystal Point ( Bukit Jambul)


Thurs 1830-1930hrs Botanical Gardens ( Meet at the main gate)


Saturday 0730 - 0830 hrs Botanical Gardens ( Running)

Eight Ways Goofing Off Can Make You More Productive

One of my colleagues used to head to the men’s room and brush his teeth every time he felt a surge of writer’s block. He swears it did the trick. Another exits the building and walks around the block to clear his head. I like to take advantage of the mid-day yoga sessions that Forbes offers in the gym on the ninth floor. When I return to my desk, my body is relaxed, my mind is clear, and I attack my work with new energy.

A growing body of research suggests that the longer you keep your rear end in your chair and your eyes glued to your screen, the less productive your may be. Getting up from your desk and moving not only heightens your powers of concentration, it enhances your health.

A story in Sunday’s New York Times quoted two sources who have studied productivity. John P. Trougakos, an assistant management professor at the University of Toronto Scarborough and the Rotman School of Management describes how concentrating on one task is like using one muscle for an extended period. The mind needs a break, to rest and recover before it can exert again. Among other things, Trougakos recommends that workers take serious lunch breaks, to recharge with food and a change of scene.

James A. Levine, a professor at the Mayo Clinic, agrees that we don’t take enough breaks. Sedentary work habits are as dangerous as a sedentary lifestyle at home. Levine likes the idea of your standing or even walking while you’re working, including during meetings. If you feel sleepy during the day, you should be allowed to take a nap, he says.

Levine suggests that you work in concentrated 15-minute periods, divided up by breaks. “The thought process is not designed to be continuous,” he tells the Times. He points out that efficient, productive work is much more valuable than long hours of wasted or partially productive time.

Then there is the power of daydreaming, described in science writer Jonah Lehrer’s new book, Imagine. Many of our most creative, productive thoughts come not while we’re trying to force them during long sessions at our desks, but at odd moments outside the office. For instance, Lehrer describes how Dan Wieden of advertising giant Wieden+Kennedy found the inspiration for the famous Nike “Just Do It” tag line late one evening, after reflecting on a conversation he had had with a colleague about the novelist Norman Mailer, who had written a book about convicted murderer Gary Gilmore. Gilmore’s last line before he was executed, “Let’s do it,” popped into Wieden’s head. Back at his desk, Wieden tweaked the phrase. But the idea had come in his off hours.

Many of us feel we shouldn’t waste time chatting with co-workers during the work day. But my colleague Andy Greenburg has written about research showing that talking with colleagues can increase your productivity. Specifically, a team of MIT researchers led by Professor Alexander “Sandy” Pentland discovered that call center workers who took the time to converse with their co-workers, instead of just grinding away, got through calls faster, felt less tension and earned the same approval ratings as their peers who didn’t schmooze at the office.

Finally, there is the increasing evidence for the importance of physically moving around during the day, and how it enhances productivity. My colleague Alison Griswold just wrote about Jack Groppel, a co-founder of a division of Johnson & Johnson called the Human Performance Institute. Groppel, who holds a Ph.D. in exercise physiology from Florida State University, insists that stretching and walking around once every 30 minutes throughout the day stimulates blood flow and leads to a burst of hyper oxygenation in the brain, increasing energy and attentiveness.

After canvassing my colleagues, I offer this list of productive ways to goof off during the day and evening. They will boost your productivity and sense of well being. But beware not to overdo any of them. Take too many breaks and you may enter the realm of procrastination.

1. Take a walk around the block.Fresh air combined with a change of scene can boost productivity.

2. Take a nap.
Some offices offer this as a perk. Closing your eyes for a 15-minute catnap can be hugely refreshing.

3. Chat with a colleague.
Even if you only make small talk, a fresh perspective on your day can help you get a new perspective on the task at hand.


4. Run an errandLike walking around the block, getting out of the office and taking care of business can give your mind a break and the exercise will get your blood flowing.

5. Brush your teeth.
The symbolism of removing decay and plaque can be especially potent when you are feeling sluggish.

6. Spend ten minutes checking Facebook, Twitter or other social media sites.This is not as good for you as leaving your desk, but the mental distraction can offer a helpful break. Monitor your time however and don’t let yourself be distracted for more than five minutes.

7. Go to the gymIf your company has an exercise facility, take advantage.

8. Go out to lunch
Judging from the habits of my colleagues, lunch out of the office is a dying American habit. But a healthy meal and good conversation can be nourishing on multiple levels.

http://www.forbes.com/sites/susanadams/2012/06/18/eight-ways-goofing-off-can-make-you-more-productive/

Week long break gives just three days rest because it takes four days to switch off

PEOPLE who go on holiday for one week only get three days rest because it takes four days to switch off from the pressures of work, a study suggests.

Researchers found that halfway through the fourth day of a holiday is when workers feel most relaxed and have finally unwound from everyday stress.

And with most holiday being just over a week, that only leaves a few days of real relaxation.

But one in five workers are failing to use all of their annual holiday allowance as they feel too pressured to take time off, according to new research.

And one in four of those who do take a break end up working while on holiday.

The survey of 2,021 adults for LV= travel insurance found that although the average worker now gets 25 days' annual leave each year, many fail to use all their allowance.

One in five working people will not take their full holiday entitlement this year and will waste an average of seven days' holiday each.

The main reason given by those who do not take their full holiday entitlement is they say they struggle to fit holidays around their work schedule.

One in four say their workload is too demanding for them to take a break, while a similar number say they cannot fit in annual leave days around their colleagues' holidays.

However, job security is a real concern for many with around one in seven saying they worry about being away from work in the current economic climate.

Yet even when people do holiday they are never far from work.

A quarter of those currently employed admitted working while they are away and almost a third say they spend time thinking about work on their holiday.

Most workers spend an average of three hours and 40 minutes either working or thinking about their job during their break, according to the survey.

The research also found that the average Brit needs three-and-a-half days to feel relaxed and unwind - almost half the length of the average holiday.

However, employers will not necessarily benefit from having staff who are unable to switch off from their job.

More than one-in-four workers say they feel more productive after a holiday.

Psychologist Dr Glenn Wilson recommends people take regular breaks from work to improve their work output.

Commenting on the findings, Dr Wilson said: "There is ample evidence that holidays have a positive effect on mood, well-being and health.

"However, as these benefits appear to be mostly short-lived and tend to fade within two to three weeks it is best to take a series of short breaks rather that one long, extended holiday.

"Holidaymakers returning to work are healthier, happier and therefore likely to be more productive.

"A balance needs to be struck with workers who say they are too busy to take a holiday as the strain of not having a break will accumulate over time leaving them more likely to burn out and be less effective at work."

Selwyn Fernandes, managing director of LV= travel insurance, said: "In these uncertain economic times many people find themselves not only with less money, but also with heavier workloads.

"Yet a few days off is good for our general well-being.

"With people continuing to worry about work while they are away it is important to have adequate travel insurance to take away any other holiday worries."

http://www.independent.ie/health/health-news/week-long-break-gives-just-three-days-rest-because-it-takes-four-days-to-switch-off-3139371.html

The only disability in life is a bad attitude !!

BOOTCAMP SCHEDULE: 18 - 24th June 2012

Mon 0830- 0930hrs Jalan Lembah Permai ,Tg Bungah

Mon 1830-1930hrs Crystal Point ( Bukit Jambul)

Tues : 1830-1930hrs Youth Park

Wed 0830-0930hrs Jalan Lembah Permai ,Tg Bungah

Wed 1830-1930hrs Crystal Point ( Bukit Jambul)

Thurs 1830-1930hrs Botanical Gardens ( Meet at the main gate)

Saturday 0730 - 0830 hrs Botanical Gardens ( Running)

Three cups of coffee a day 'could stave off Alzheimer's disease'

DRINKING three cups of coffee daily could help keep Alzheimer's disease at bay, according to the results of a new study.

Research showed people with mild cognitive impairment (MCI), or memory loss, who had high levels of caffeine in their blood did not go on to development dementia.

The findings indicate caffeine, the source of which was mainly coffee, offers some protection against the onset of Alzheimer's disease.

Scientists at the University of South Florida and the University of Miami monitored 124 people aged between 65 and 88, testing their blood caffeine levels and their cognitive ability for two to four years.

Caffeine levels among those who developed dementia were 51 per cent lower than those who did not.

"Coffee would appear to be the major or perhaps only source of caffeine for such stable MCI (mild cognitive impairment) patients," the authors of the study wrote.

"This case-control study provides the first direct evidence that caffeine/coffee intake is associated with a reduced risk of dementia or delayed onset, particularly for those who already have MCI."

The researchers involved previously established a link between caffeine and the delayed development of Alzheimer's disease through studies of mice.

The most recent evidence showed no one with MCI who developed Alzheimer's disease had blood caffeine levels of 1200 ng/ml – the equivalent of several cups of a coffee.

"This study provides an intriguing association between plasma caffeine levels in MCI patients and their ensuing progression (or not) to dementia," the study added.

"High plasma caffeine levels in MCI patients at the beginning of a 2–4 year cognitive assessment period were associated with complete avoidance of progression to dementia over that period."

According to the Alzheimer's Society, between 10 to 15 per cent of people with MCI go on to develop dementia.

Jeremy Hughes, chief executive of the Alzheimer's Society, told BBC Radio 4's Today programme: "It's a positive bit of research.

"But we shouldn't be rushing out and assuming drinking a couple of cups of coffee will stop us getting Alzheimer's. The key issue is to have more studies like this to check out the findings."

Simon Ridley, head of research at Alzheimer's Research, added: "I think we're still at the point, to use the jigsaw metaphor, where we've got a lot of pieces but we still don't know how they fit together.

"Many people say we are where cancer was 30 years ago with the level of knowledge and investment.

"What is needed is a sustained and significant investment into research over a long period of time."

Knowing is not enough, we must apply. Willing is not enough, we must do !!

DO !

BOOTCAMP PG: SCHEDULE 11th- 17th June 2012

Knowing is not enough, we must apply. Willing is not enough, we must do !!

Mon 0830- 0930hrs Jalan Lembah Permai ,Tg Bungah

Mon 1830-1930hrs Crystal Point ( Bukit Jambul)

Tues : 1830-1930hrs Youth Park

Wed 0830-0930hrs Jalan Lembah Permai ,Tg Bungah

Wed 1830-1930hrs Crystal Point ( Bukit Jambul)

Thurs 1830-1930hrs Botanical Gardens ( Meet at the main gate)

Egg breakfast 'could help you lose weight'

GO to work on an egg', went the no-nonsense 1950s advertising campaign. But now obesity experts have found out that not only does an egg keep you going longer, it could also help keep you slim.

A test of 20 overweight or obese volunteers discovered that those given an egg for breakfast, rather than cereal, felt less hungry come lunchtime, and consequently consumed less at an 'all-you-can eat' buffet.

Researchers at the Pennington Biomedical Research Centre in Louisiana, US, found those given an egg had significantly lower levels of ghrelin, a hormone that stimulates appetite, in their blood three hours after breakfast.

They also had significantly higher levels of another hormone, called PYY3-36, which signals we are full.

Dr Nikhil Dhurandhar, who led the study, said: "This study shows that diets with higher protein quality may enhance satiety, leading to better compliance and success of a weight loss diet."

He added: "This study raises the question: are some foods with higher protein quality nature’s appetite suppressants?"

Longer-term research was needed to see if high quality protein breakfasts could help people lose weight, he said.

Results of the study are being presented today (Saturday) at the European Congress on Obesity in Lyon, France.

Tracy Parker, heart health dietitian at the British Heart Foundation (BHF), said: "This finding could help people who are trying to lose weight or stop snacking. It shows the quality of protein in your diet, rather than the quantity, can affect how full you feel.

"However, as the study was funded by the American Egg Board, it did not look into other high quality proteins. Further comparison of the effect of lean meat, poultry and fish on appetite should be explored.

 "An egg breakfast could keep you from mid-morning snacking but remember to use healthier cooking methods. Try boiling or poaching eggs rather than frying and avoid adding butter to scrambled eggs."

Western lifestyles fuelling surge in cancer rate

UNHEALTHY Western ways of living are likely to fuel a massive surge in cancer rates around the world, experts have claimed.

A study predicts a more than 75pc increase in the global cancer burden by 2030. In the poorest countries, the rise could be in excess of 90pc.

The number of people worldwide diagnosed with cancer each year is forecast to swell from 12.7 million in 2008 to 22.2 million within the next 20 years.

The trend is blamed on the spread of Western lifestyles to developing countries, where more people are now eating convenience food, becoming obese and smoking.

A number of common cancers are linked to unhealthy high-income living, including those affecting the breast, prostate and bowel.

Substantial rises in the incidence of these diseases are likely to offset falling rates of others associated with infections, including cervical and stomach cancers, say researchers.

Scientists based their findings on a snapshot of cancer statistics collected from 184 countries in 2008.

The incidence and death rate estimates were recorded on the Globocan database compiled by the International Agency for Research on Cancer (IARC).

They showed how cancer patterns varied according to four levels of human development, measured on a Human Development Index (HDI) scale.

This information was used to project how the cancer burden was likely to change in 2030, taking into account forecasts of population size, ageing and national development.

The results are published in the journal The Lancet Oncology. Study leader Dr Freddie Bray, from the IARC in Lyon, France, said: "Cancer is already the leading cause of death in many high-income countries and is set to become a major cause of morbidity (illness) and mortality in the next decades in every nation of the world.

"This study serves as an important reference point in drawing attention to the need for global action to reduce the increasing burden of cancer."

Poor countries with a low HDI currently experience high rates of infection-linked cancers, such as cervical, stomach and liver cancers, and Kaposi's sarcoma.

But rich countries with a high HDI, such as the UK, US, and Australia, are more afflicted by cancers associated with smoking, obesity, diet and reproductive risk factors, such as not having children.

Burden

In both "high" and "very high" HDI regions, four of these cancers -- breast, lung, bowel and prostate -- now account for over half the total cancer burden, the study showed.

Almost 40pc of cancer cases in 2008 occurred in very high HDI countries, even though these regions contained just 15pc of the world's population.

The research predicts medium HDI countries, such as South Africa, China and India, experiencing a 78pc upsurge in cancer rates by 2030.

A 93pc rise is forecast for low HDI countries, including those in sub-Saharan Africa.

Dr Christopher Wild, director of the IARC, said: "This study reveals the dynamic nature of cancer patterns in a given region of the world over time.

"Countries must take account of the specific challenges they will face and prioritise targeted interventions to combat the projected increases in cancer burden."

Bootcamp PG Schedule: 4th to 10th June 2012

80% of success of just showing up !!

Mon 0830- 0930hrs Jalan Lembah Permai ,Tg Bungah

Mon 1830-1930hrs Crystal Point ( Bukit Jambul)

Tues : 1830-1930hrs Youth Park

Wed 0830-0930hrs Jalan Lembah Permai ,Tg Bungah

Wed 1830-1930hrs Crystal Point ( Bukit Jambul)

Thurs 1830-1930hrs Botanical Gardens ( Meet at the main gate)

Sun 1700-1830hrs - Hill Bootcamp ( Meet at Moongate) Bring yer backpack !!!