10 Benefits of Squat Exercises

10 Benefits of squats and why every girl should try doing squat exercises

If you’re not used to doing them, squats can be more difficult, than you might have thought, but once you’ve mastered the technique, you can do them just about anywhere and they are a great way to tone your legs and your backside, but doing squad exercises is also beneficial for other parts of your body, so here are ten benefits of squats and reasons why you should be doing squat exercises, as a part of your fitness regime:

1. Squat exercises improve your circulation, so that you can forget about the cellulite!

The muscle stretching that you get from doing the squats gets the blood pumping throughout your entire body and improves your overall health. Good circulation means that more nutrients and oxygen is getting to all the vital organs and muscles, throughout your body; and yes, you can say ‘bye, bye’ to cellulite, if you do squats regularly.

2. Squat exercises are even good for the digestion

Squats help you to remove waste from the body. The muscular action of the squat exercise improves the flow of fluids in your body and eases the passing of waste through your bowels, so it helps to keep you regular too.

3. Squat exercises help build muscles throughout your body

Even though you are working primarily on your leg muscles, squats also promote muscle growth around your entire body. The exercise is so intense that it creates an anabolic environment and makes the body release hormones, that are vital for the growth of muscle tissue; squats improve strength of your upper and lower body.

4. Squats are non-impact and don’t put a strain on your back

Other means of working out can put undue strain on your knees, ankles and back, whereas squats, being a low impact exercise, do not have this effect, which is particularly useful to know, if you have back problems or weakened knees or ankles.

5. You can do squat exercises anywhere and you don’t need any accessories or equipment

You don’t need a gym or any equipment, so this extremely effective exercise can be done pretty much anywhere. You can do squats in the privacy of your own home or you can do a squat mini-work out in the park when you walk your dog.

6. You will walk like a beauty queen!

Benefits of squats also include improved posture. Squats are a great way not only to improve your posture, but also build better balance. The balance that you need to do them will help to sit, stand and walk tall and straight, just like a beauty queen; and it will also strengthen your back muscles and help to avoid the back pain caused by sitting in a chair for too long.

7. Squat exercises burn fat and can help you to lose weight

As well as toning muscles, squats burn calories too. As you tone and build your muscles, you are burning more and more calories, so squats make a superb general work out for health and weight loss, as well as being a specific muscle toning exercise.

8. Squats help keep your knees supple and strong, improving your flexibility and preventing injury

The bending and stretching of your knees will strengthen your knee muscles and allow more oxygen and blood to flow around the joints, thus helping to keep them supple and strong.

9. Squats exercises tone your whole leg

One of the greatest benefits of squats is that squat exercises tone your whole leg. Unlike any particular exercise equipment at the gym, which target only specific muscles, you use every single muscle in your leg, when you perform a squat. The act of keeping yourself balanced and upright will give your entire leg a workout, all in one go!

10. Get rounder butt!

Squats tone your butt, of course! Benefits of squats wouldn’t be complete without including a butt toning in our list. Squats can firm up your buttocks in no time at all, without placing any undue train on your back. So, if you want a rear to be proud of, squat!

Hahaha! Terpaksa la makkk belajar squat la ni macam! Sebab nak punggung bulat macam di atas! Hahaha!! Lets quat-squat-squat!!! Harap boleh belajar squat dari youtube ni.  

Info dicopy dari http://www.beautyandtips.com/sports-and-fitness/10-benefits-of-squats-and-why-every-girl-should-try-doing-squat-exercises/

SMS From Shell

Tadi tengahari aku terima sms dari nombor di bawah ni.  Mengatakan bahawa aku telah memenangi cabutan bertuah RM30,000 from SHELL.  Wahhh... punya la best dalam hatiku kalau betul... siapa mau kasih kita duit RM30ribu oooo.

Aku siap pigi website www.shell-sdn-bhd.hol.es untuk kepastian.  Memang nampak wujud la  nombor siri 881234 - di bawah pemenang RM30,000.  Senang hati konok aku.  Siap berangan.  Tapi bila fikir punya fikir... there is no easy money.  Mustahil la bah SHELL mau kasih aku duit RM30,000.  Contest SHELL pun aku tiada ikut.  Hihihi.

Lepas tu aku pun google la... then aku terjumpa satu blog ni.  Dia kata tu semua tipu. Dia pun pernah dapat sms macam tu juga.  So dia hantar emel kepada SHELL.  Dan pihak SHELL telah reply dia seperti berikut:

Selamat Sejahtera.

Terima kasih kerana menghubungi Shell berkaitan isu khidmat pesanan ringkas yang melibatkan nama Shell.

Untuk pengetahuan anda, Shell tidak akan menghantar sebarang pesanan melalui khidmat pesanan ringkas kepada pemenang.Semua pemenang akan dihubungi melalui telefon dan kami tidak memerlukan pelanggan/pemenang untuk memberitahu nombor akaun anda.

Khidmat pesanan ringkas (SMS) yang diterima oleh anda adalah satu penipuan dan untuk pengesahan anda boleh layari laman web Shell di www.shell.com.my

Sila hubungi Pusat Perkhidmatan Pelanggan Shell di talian 1-300-88-1808 untuk keterangan lebih lanjut.

Thanks&Rgds

Nazrina

Shell Malaysia Trading Sdn Bhd (6087-M) or Shell Timur Sdn Bhd (113304-H) whose registered office is at Bangunan Shell Malaysia, Changkat Semantan Damansara Heights 50490 Kuala Lumpur Malaysia.Shell Malaysia Trading Customer Service CentreShell Business Service Centre Sdn Bhd3450, Jalan Teknokrat 3Cyberjaya63000 - 

See more at: http://www.the-faceblog.com/2012/11/penjelasan-dari-pihak-shell-malaysia-berkenaan-isu-sms-cabutan-bertuah.html#sthash.03ptAM2a.dpuf

Jadi kesimpulannya.... jangan mudah percaya sekiranya menerima sms yang mengatakan anda memenangi cabutan bertuah daripada SHELL.  Aku rasa bukan saja aku pernah terima dari SHELL.  Sebelum ni ada juga aku pernah terima sms or email dari lain-lain pihak tapi aku tak pernah ambil peduli.  Tapi hari ni aku try google dan... ini la yang aku jumpa.  Konpom la memang penipu.  Takut la nanti kalau kita terpedaya dan terbagi maklumat nama penuh, IC atau alamat rumah... entah apa akan jadi pulak.  Iskk... scary...  Entah apa juga muslihat sebenar dorang ni yang mau menggunakan nama SHELL.  Kalau sudah penipu tu... memang penipu la tu.  Yaiii... minta-minta la kita dijauhkan dari orang-orang penipu ni.  Nah membebel sudah aku. Ok la bye!

P/s:  Nombor siri 881234 tu bagus try beli toto.  Kot-kot menang 30k! Hahaha.

Missing Winter & NY City

I miss winter!  

I miss snow! 

I miss New York!

I miss shopping in New York!

I miss Central Park

I miss Times Square

And…

most of all… 

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I miss the smells of New York City!! 

Hahaha! Gotcha!

#ladyFwenttoNewYork
#missingNYC
#countdown2013NYC
#besttripever
#iloveNY
#iwannagothereagain
#wishlist

2015 Yearly Chinese Horoscope for Rabbit

Overview

Yippee! Will you look at that: 12 for 12! We'll take that any day. Of course, some months are better than others. But we must say, this year could be very nice for you. And why not? The Sheep is the Rabbit's best friend. So get out there and do your thing. It really doesn't matter what that is. The important thing is to just do it. New projects. Big changes. Going off in a different direction. Taking a few risks. Now is the time to play big. There's only one thing that could slow you down: Emotions can run high with the Sheep in charge. If you're a typical Rabbit, you know that they sometimes get the best of you, so remember to keep self-control in mind. And, you need to be sensitive to others feelings, too! It can be easy to hurt them in the coming months -- they may be having their own problems with self-control. You can handle it, though, so go have an exceptional year!

Career

Rabbit, oh Rabbit. If anyone has the power to pull a triumph out of a hat, career-wise, that's you this year. Goodness! You've got so many green lights, it's like your whole life's a speedway, and you're unquestionably in the lead. That promotion you're after, the project you most want to lead, the corner office with the view to die for. You must be feeling rather buoyant, with all these victories piling up. You must be practically floating off the ground! But take it easy, darling. As you may have learned from the tortoise, slow and steady -- with an emphasis on steady -- wins the race. 2015 is a Yin year. As with last year's Yang, risk and daring will continue to work their wonders. It's wise to stick with your familiar habit of quiet diplomacy, though. Stay close to your team, even if it's a new one. Cement those crucial relationships, encourage your associates in their victories and just keep racking up trophies.

Relationships

Surprise! (Or is it?) You are hugely favored in love this year! Most loving of animals, your delight in matters of romance and family will not diminish any time soon. Your desires for playful, healing intimacy will increase AND be met, with partners and offspring all sharing the magic your compassionate nature attracts. There'll be many loved ones to nurture and encourage, especially in your marriage and commitment. Existing relationships will only grow more fruitful. New relationships will spring up like April flowers. Kisses, hugs and rug burns are all at your fingertips. So go ahead. Continue your natural thoughtfulness. Wield that irresistible smile. Indulge your penchant for making romantic gifts ... and your opportunities for loving intimacy will multiply like, well ... rabbits.

Health

You're the picture of health: Lean, sleek and toned. The other signs might learn a thing or two! There's little to change, though it's well worth adding an exercise or two. With the Sheep in charge, emotional health may well be tricky this year. Think 'self-control', if in no other area than containing your excitement at all the good things happening for you. Those around you, too, are likely to be soothed by your calm, self-possessed approach. Daily meditation, yoga and breathing practices will come effortlessly to you now. Add regular spa treatments and weekly massage. Your social health will benefit as a result. Self-mastery is easily within reach, dear Rabbit. And will have far-reaching, lasting benefits. Humility, also, will go a long way to show just how authentically healthy you're becoming. Those closest to you will soon learn to dance to that catchy tune you're humming!

Wealth

Prosperity is as prosperity does. Hoarded wealth is no wealth at all, and nobody does prosperity quite like the Rabbit. Here's your chance to share your good fortune, as you've always dreamed you would -- family vacations, high-quality gifts, even riding lessons for your kids. By all means, treat your loved ones! But please don't neglect yourself. After all, it's the fruits of your labor that make it possible to help so many improve. New shoes and clothes, a better guitar, even a nicer car will make life that much more enjoyable. There's no shame in coming up in the world. Even a humble star still rocks the house! Go ahead. Live a little. It's not like you're rocking the boat.

Info dipetik dari :  http://www.astrology.com/horoscopes/details/2015-01-01/rabbit-yearly-chinese-overview

Kisah Floral Vintage Dress dan Dinner Retro 60s PESETIA

Ingatkah postku yang sebelum ni pasal vintage dress tu? Baru-baru ni aku terjumpa baju lebih kurang  sama designnya berjual di Instagram.  Tengok ni.  Cantikkah?? Hihihi… merah lagi… betul-betul amoi la aku ni.  Suka betul warna merah.

Harga baju ni RM165.00 dengan postage.  Kira murah la dari harga di butik.  Yang di butik Suria Sabah tu jual RM389.00. Cuma masalahnya tak boleh try.  Itu saja keburukan baju online ni.  Harap-harap kualitinya ok sebab menurut penjual tu, baju ni from Korea and kualiti dijamin bagus.  Tak sama macam yang China punya.  Dress ni kena pre-order and  3 minggu baru sampai.  Lamanya kan.  Sabar ja la aku.  

Nasib baik baju tu bukan aku yang bayar ya.  Baju ditaja oleh my BFF - Salmah Arnie hadiah sempena belated birthday tahun lepas.  Hahaha… Betul-betul belated ohh!  Ndak sabar aku tunggu ni dress sampai bah.  Harap-harap la tidak mengecewakan.  Huhuu…

Oh ya! Ni dress aku kira mau pakai untuk acara/dinner sempena retro 60s kah ataupun high tea society.  Ngam ni. Tinggal cari aksesori saja.  Ndak  la aku pening tercari-cari dress lagi bila tiba masanya kan.   

Cerita pasal tema retro 60s, tak sempat aku blog kisah dinner PESETIA 2013 kami.   Kamu tengok gambar ja la ya.  Hihihi… 

Cukup retro tak mak??

 Me with bestie - natasha

Kalau ada sesiapa berminat nak beli baju yang mak pakai warna kuning ni… haa… boleh la hantar komen/email di ladyfamila@gmail.com.  Nanti mak terus reply cepat-cepat by whatsapp ok.  Kira baju preloved la bah ni. Baru pakai sekali jak.  Free size gitu… Tak payah susah-susah cari baju retro.

Happy Chinese New Year 2015

YEAR OF THE GOAT 

2015

Doublewoot Dackay in Red

Lama sudah tidak shopping online.  Lebih-lebih lagi shopping baju online di doublewoot.  Bila aku check history shoppingku di doublewoot… last aku beli dressnya tahun 2012! Oh my goodness!!  Punya lama sudah tu.  Where have i gone??? Kalau tu doublewoot kenal sama aku, tentu dia rindu sama aku sudah.  Hehehe...

Kali ni aku tertarik dengan red dressnya yang bernama Dackay.  Dress ni keluar sempena chinese new year.  Banyak dressnya cantik-cantik kaler merah oh.  By the way, aku memang suka dress kaler merah okay… Red is an auspicioius colour! Aku beli ni dress dengan harga RM90.  Mahal aku rasa kali ni dress nya. Tapi nasib baik aku ada reward point selama ni so setelah ditolak dari point aku hanya bayar RM73.53.  Aku ambik size M.  Harap-harap baju ni ngam la sama aku.  Nangis la aku kalau tak muat ataupun bidak sama aku.  Huhuuu… 

What say you about this dress?? Cantikkah? Ngamkah pakai time tahun baru cina? Mau pakai time Valentine terlambat sudah.  Itupun harap-harap la tu pos laju malaysia sampai sebelum cuti tahun baru cina.  Hahaha…  Ngamkah sama aku ya ni dress?? sekalinya aku pakai nanti.… genduk-genduk tengahnya.  Huahuahuahua….  Apapun…. wait and see...

DETAILS

Doublewoot exclusive KNIT LUXE collection.
Bandage panels are knit into this neat classy fashioned with a flattering bodice and a figure-following pencil dress.

Material : Stretchable Knitted polyester
Details : Featuring off shoulder, structured mode  cut and hidden back zip. 

MEASUREMENTS

Measurements : (measurements are taken laid flat, x2 for circumference) 

SIZE S: Length:89cm, Bust:35-39cm, Waist: 33-37cm, Hips:35-39cm
SIZE M:  Length:90cm, Bust:36-40cm, Waist: 34-38cm, Hips:36-40cm
SIZE L:  Length:91cm, Bust:39-43cm, Waist: 36-40cm, Hips:39-43cm

Resepi Gulai Ikan Merah

Hari ni aku akan kongsi macam mana cara-cara memasak gulai ikan merah yang diajar oleh kawanku Kamariah a.k.a MC.  Resepi ni betul-betul mudah.  Aku ingat susah.  Senang pula rupanya.  Yang penting ada bahan.  Hihihi...

Bahan A:

6 potong ikan merah/putih
5 biji bawang putih (Dihiris)
5 biji bawang merah (Dihiris)

1 sudu makan halba campur

2 tangkai daun kari

minyak masak (agak-agak 1 cawan)

Sedikit air asam jawa 

2 sudu makan santan

Bahan B:

1 sudu makan serbuk cili

3 sudu makan serbuk kari ikan (i recommend for Babas)

2 biji tomato dibelah empat

5 tangkai cili hijau dibelah 2 tak putus

5 tangkai ladies finger (dipotong 2)

1 biji bawang besar (dihiris)
Note:  *Gaul semua Bahan B dengan air

Cara-cara masak:

1.  Tumis bawang merah dan bawang putih dengan minyak masak.  

2.  Setelah bawang kekuning-kuningan, masukkan halba campur dan daun kari.

3.  Masukkan Bahan B dan sedikit air 

4.  Masukkan air asam jawa 

5.  Kemudian masukkan garam, ajinomoto dan sedikit gula

6.  Apabila mendidih masukkan ikan dan kecilkan api

7.  Setelah ikan masak, masukkan santan dan selepas 2 minit, matikan api.

8.  Selesai  - boleh dihidang

Bawang ditumis sehingga kekuning-kuningan

Halba campur

Cara potongan tomato, kacang bendi dan lada hijau

Bahan B (yang dicampur dengan air)

Sedikit air asam jawa

Ikan dimasukkan ke dalam periuk dan kecilkan api

Tengok youtube gulai masakan aku.  Tekan tu youtube. Boleh jatuh air liur tengok didihan gulai tu.  Hihihihi.

Ni la dia gambar kepala ikan gulaiku yang sudah siap.   Walaupun gambarnya tak cantik tapi mau tau rasanya… nahhh… mau 3 piring nasi bertambah ya.  Hihihi…

Kena lagi makan dengan ulam-ulaman with sambal belacan dan telur masin…. telur dadar pun ada ooo…. Betul-betul kick ya.  Ni ulam-ulaman dan sambal-sambal si MC yang sediakan ya.   Tempting kan gambar ulam-ulaman ni.  Bikin berliur oooh...

Siap ada jagung oooo…. Simple jak menu kami malam tu.  Tapi mau tau… punya banyak aku makan.   Laki aku siap tambah 3 piring nasi hokayyyy…. Hahahahah….   By the way, ni la dia Cikgu Kamariah.  Dia ni kawan sekolah menengahku dulu.  Dia kawen dengan orang Perak.  Tu la dia pandai masak masakan utara.  Ni baru satu menu dia ajar aku.  Oh ada juga dia ajar aku laksa penang tapi… aduhh… headache aku.  Ndakku pandai.  Actually si MC ni ada urusan di KK.  So dia stay 1 malam di rumahku.  Tu la aku ambik kesempatan minta ajar masak.  Tau laa… makkk ni… tak reti masak.  Sudah tuak baru mo belajar memasak.  Hehehe…  Picture taken masa dia mau balik Tawau sudah… gonna miss u my friend.  Huk huk huks… Thank you so much kerana menurunkan ilmu kepadaku.  Very appreciate it.

SELAMAT MENCUBA…

#ladyFbelajarmasak

Doa

Armaatelier RTW Untuk Dijual

Ni saya ada beli baju RTW dari Arma Couture tapi belum pernah pakai ya.  Actually saya minta tolong adik saya beli baju ni di KL.  Baju ni memang cantek… cuma warnanya tak sesuai dengan kulit saya.  May be sebab saya ni jenis suka warna baju yang terang-terang kot.

Material:  Top Sequin, Skirt Chiffon

Color:  Champagne

Size:  M

 Price:  RM799.00

Nah tengok ni.  Saya suka bah fesyen baju ni.  Kena lagi dengan top nya jenis sequin.  Sayang juga mau jual baju ni.  Menurut Arma Couture, design baju ni hanya ada 24 helai sahaja dijual di seluruh Malaysia.  Size M paling laku ya.

Sila rujuk carta di bawah untuk measurement - size M ya.

Untuk makluman, ada sebiji batu tertanggal tanpa disedari.  Tapi tak berapa kelihatan.  Rasanya batu tu ada jual dekat kedai-kedai manik dan boleh ditampal semula.

Kalau baju ni tiada orang nak beli... apa boleh buat la.  Terpaksa la raya tahun ni mak memaksakan diri untuk memakai juga.  Hehehe…  Tapi apa-apa hal pun, raya tahun ni saya tak perlu susah hati sebab saya ada 5 pasang baju raya tahun lepas yang belum berpakai.  Hehehe.  

Sekiranya berminat, bolehlah  emel saya di ladyfamila@gmail.com dan tinggalkan nombor handphone anda.  Saya akan jawab melalui email/whatsapp.   Thanxxx…

Vintage Dress

Ada bah kan hari tu… ni cerita last year la bah... aku jalan-jalan hunting for red dress untuk reunion sekolah kunuk.  Biasa la kan… perempuan… lain yang dicari… lain yang dinampak.  I saw this beautiful vintage dress in emerald green… kena lagi corak bunga ros yang besar… sudah la mak ni peminat dress bunga-bunga cinta.  Hihihi….

Aku pun menerai la baju tu and terus fell in love kunuk.  Tengok picture ni?? Ada macam zaman 60an kah?? Sukaaaaanya aku…. tapi sekali tengok harga…. berfikir dua tiga kali aku.  Harga cukup lumayan.  RM389.00 kah.. atau RM399.00.  Tak brapa ingat aku.  Fikir punya fikir bukannya aku ada dinner retro pun.  Kalau aku beli pun jawapannya masuk almari saja.  Tunggu ada dinner bertema retro baru laaa terpakai kali ya.

Lepas tu, seminggu aku berfikir-fikir samada mau belikah tidak.  Bila 2 minggu kemudian aku balik ke kedai tu…. naaaaah… putih mata aku.  The dress sold out sudah ya!! Padahal masa aku pigi tu macam ada 2 or 3 helai tu dress.  Nahh…menyesalnya aku…. sakitnya tuh di sini.  Hehehe.

Dijadikan cerita… 4 hari lepas aku datang menjenguk ke butik tu lagi.  Kot-kot ada dress barukah… cuci-cuci mata konok.  Nah… memang betul ya.  Ada lagi dress vintagenya.  Tapi kali ni kaler warna hitam corak bunga rose warna merah.  Aku belum sempat try ni baju sebab time tu tiada kawanku mau bagi pendapat samada cantikkah baju ni atau tidak.  Aku tengok cutting dan jenis fabric nya sama macam yang dress sebelum ini.  Sebenarnya aku tak brapa berminat dengan dress ni sebab warna tanah/latarnya kaler black.  Tak brapa ceria.  Ada lagi yang di belakang dress ni kaler silver, bunga purple.  Tak sempat aku mau snap foto.  Lagipun aku tengok dress silver tu size L.  Too big for me.  Aku cuma suka cutting dress ni.  Sooooo very the vintage. Kembang dan keras skirtnya. 

So, what say you all?? Patutkah aku beli? atau tunggu lagi mana tau ada lagi next design.

Yeayyy or nayyyy??

Lo Han Guo

Kalau hari tu kita belajar macam mana mau rebus tu white fungus… hari ni kita belajar rebus Lo Han Guo.  Nah ni lagi senang.  Ni pun ajaran my BFF si Pol.  Sayang betul dia sama aku sebab aku selalu mengadu dengan dia yang aku ni selalu kena sakit batuk-batuk.  Jadi konok itu petanda yang aku ni lemah paru-paru dan panas dalam.  Lo Han Guo ni bagus untuk buang panas dalam.

Jadi si Pol mengirim la aku ni akar-akar dari Tawau.   Haa… ada 2 jenis ni ya.  Yang sebelah kiri tak tau apa namanya.  Yang kanan tu Lo Han Guo.  Yang kiri tu liver.  Ada sedikit kelat rasanya.  Cara rebusannya sama saja.   

Mula-mula masukkan 1500ml air dalam periuk.  Agak-agak 1 botol besar mineral water.

Terus masukkan 1 plastik akar Lo Han Guo.  Dalam plastik tu sudah lengkap tu siap ada labu putih kah tu dan macam bentuk telur.  Tu telur kena kasih pecah pakai genggaman tangan sahaja.  Jangan la kasih hancur.  Asal pecah saja.

Lepas tu tekan-tekan tu akar agar sebati dengan air.  Rebus dengan api besar.  Apa bila mendidih, kecilkan api yang paling kecil dan tutup periuk.  Rebus sehingga 2 jam.  Apabila sudah hampir 2 jam, masukkan gula batu mengikut kesesuaian rasa masing-masing.  Kalau rasa pahit, letak la lebih gula batu.

Kalau sudah sejuk, buang akar-akar tu.  Toskan dan diambil airnya.  Air tu la yang kita minum.  Boleh diminum time panas atau kalau suka sejuk boleh disimpan di peti sejuk.  

Ni la minuman Lo Han Guo saya.  Sudah ready untuk diminum.  Sedapppp….

#herbaldrinks