How to use grab app for Sg and Thailand

 

13 Tips for an AWESOME Trip to Singapore

 

Benefits of Using an Elliptical Cross-Trainer

Def:

elliptical

adjective

UK  /iˈlɪp.tɪ.kəl/ US  /iˈlɪp.tɪ.kəl/

elliptical adjective (SHAPE)

(also elliptic, UK/iˈlɪp.tɪk/ US/iˈlɪp.tɪk/)

having an oval shape

2) cross-trainer

noun

UK  /ˈkrɒsˌtreɪ.nər/ US  /ˈkrɑːsˌtreɪ.nɚ/

Add to word list 

[ C ]

(also elliptical trainer)

a piece of exercise equipment designed to exercise all of the body's main groups of muscles

 picture of cross-trainer

Bulgac/iStock/Getty Images Plus/GettyImages

 

[ C usually plural ]

(also cross-training shoe)

a sports shoe that is suitable for wearing in the gym (= a room or building where you can exercise) and also for running and other sports

 

Power BI Tutorial For Beginners | Create Your First Dashboard Now (Practice Files included)

 

How to Lock Cells 🔒in Excel to Protect your Formulas & Only Allow Input where Needed

 

How to do rack pulls. Lower back

 

gluteus

noun [ C ]

   ANATOMY   specialized (also glutaeus plural glutaei UK/ˈɡluːti.aɪ/ US/ˈɡluːt̬i.aɪ/)

UK 

 /ˈɡluːti.əs/ US 

 /ˈɡluːt̬i.əs/

plural glutei UK/ˈɡluːti.aɪ/ US/ˈɡluːt̬i.aɪ/ (informal glute)

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any of the large muscles in each buttock:

The gluteus maximus is the largest muscle in the body.

How to do bent over barbell roll (back)

 

Bent over roll

Like picking up something

Eyes down

Def

torso

noun [ C ]

UK 

 /ˈtɔː.səʊ/ US 

 /ˈtɔːr.soʊ/

plural torsos

Add to word list 

the human body considered without head, arms, or legs, or a statue representing this:

The airbag will protect the head and torso.

a famous marble torso

Synonyms

body

trunk

 

2) lats

The latissimus dorsi muscle is a broad, flat muscle that occupies the majority of the lower posterior thorax. The muscle's primary function is of the upper extremity but is also considered to be a respiratory accessory muscle.

Grow Your Chest with the INCINE DUMBBELL PRESS | Mind Pump

a bit of arch!!! Chest up!

90 degree angle.

 

How To: Life Fitness Assisted Pull Up and Dip Machine

 

Seated Calf Raise (Toes Neutral)

 

Can adjust the yellow one above to fit/secure your keels in the pad.

pad under the keels (not under the thighs)

Play with weighs - always improving!

15 Reps 4 Sets.

EXERCISE PROFILE

Target Muscle Group

Calves

Exercise Type

Strength

Equipment Required

Machine

Mechanics

Isolation

Force Type

Push (Bilateral)

Experience Level

Beginner

Secondary Muscles

None

Seated Calf Raise Overview

The seated calf raise is a variation of the machine calf raise and an exercise used to isolate the muscles of the calves.

The calves can be a stubborn muscle group for a lot of people, so it’s important to experiment with several different angles when performing calf raises. You may also want to consider training the calves with a high training frequency.

The seated calf raise can be incorporated into your leg workouts and full body workouts.

Seated Calf Raise Instructions

Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off. Position the base of quads under the knee pad (not the thighs pad) and allow your hands to rest on top.

Extend your ankles and release the safety bar.

Lower the heels by dorsiflexing the ankles until the calves are fully stretched.

Extend the ankles and exhale as you flex the calves.

Repeat for the assigned number of repetitions.

Seated Calf Raise Tips

Keep the repetitions slow and controlled. Limit momentum and pause at the top to emphasize the contraction.

Limit depth of the heels if you feel any sort of stretch through the bottom of the foot during the exercise.

Try to move through the ball of the foot rather than the base of the toes.

Def:

The ball of the foot is the portion of the foot between your arch and toes, where bones called your metatarsals are located.

https://www.muscleandstrength.com/exercises/seated-calf-raise.html

Seated Leg Press

 

Always maintain toes pointed slightly out (to help your knees).

Don't extend your legs a lot! not going enough or too deep!

Unlock the safety latches and can hold on other silver handle. 

Can play with weights - always improving! can go heavy and drop a bit!

15 Reps 4 Sets!

Egg white & Oats

 Egg white is the clear liquid (also called the albumen or the glair/glaire) contained within an egg. In chickens it is formed from the layers of secretions of the anterior section of the hen's oviduct during the passage of the egg.[1] It forms around fertilized or unfertilized egg yolks. The primary natural purpose of egg white is to protect the yolk and provide additional nutrition for the growth of the embryo (when fertilized). Egg white consists primarily of about 90% water into which about 10% proteins (including albumins, mucoproteins, and globulins) are dissolved. Unlike the yolk, which is high in lipids (fats), egg white contains almost no fat, and carbohydrate content is less than 1%. Egg whites contain about 56% of the protein in the egg. Egg white has many uses in food (e.g. meringue, mousse) as well as many other uses (e.g. in the preparation of vaccines such as those for influenza[2]).

Farm Pride Frozen Egg Whites (product)

100% Australian egg whites.

Each serve (237ml) is a good source of protien.

Protein contributes to the growth and maintenance of muscle mass.

Product details

Frozen

The 950ml packs are equivalent to the egg whites of 34 large eggs. With a long shelf life, Farm Pride’s Egg Whites can be easily stored in the freezer and thawed for use in recipes requiring nonwhipped fresh eggs whites, including egg white omelettes, or as a protein supplement in drinks such as shakes and smoothies. Each recommended serve* delivers 23.5g of protein

Nutrition Information

Servings Per Package: 4

Serving Size: 237ml

Eggs white at woolworths

at Coles (seems cheaper than Woolworths)

Whole grains: Hearty options for a healthy diet
Find out why whole grains are better than refined grains and how to add more to your diet.

Whole-grain foods are good choices for a nutritious diet. Whole grains provide fiber, vitamins, minerals and other nutrients.

Whole-grain foods help control of cholesterol levels, weight and blood pressure. These foods also help lower the risk of diabetes, heart disease and other conditions.

The Dietary Guidelines for Americans recommends that at least half of all the grains you eat are whole grains. Most people in the United States don't eat enough whole grains.

What nutrients are in whole grains?

The bran from any kind of whole grain is a good source of fiber. Nutrients in whole grains vary. They may include the following nutrients and others:

Vitamin A.

Vitamin B-1, also called thiamin.

Vitamin B-2, also called riboflavin.

Vitamin B-3, also called niacin.

Vitamin B-6, also called pyridoxine.

Vitamin B-9, also called folate.

Vitamin E.

Iron.

Magnesium.

Phosphorus.

Selenium.

Whole grains. Whole grains have all parts of the grain. Whole-grain flour is ground from whole grains. Examples of whole-grain food include brown rice, oatmeal and whole-grain breads.

Benefits of whole-grain foods

The vitamins and minerals in whole grains are important for your overall health. Also, the high fiber content of whole grains may help with:

Lowering bad cholesterol levels.

Raising good cholesterol levels.

Lowering insulin levels.

Lowering blood pressure.

Creating a feeling of fullness that can help with weight loss or control.

Studies show high-fiber diets lower the risk of:

Heart and blood vessel diseases.

Stroke.

Type 2 diabetes.

Cancer of the large intestine and rectum, also called colorectal cancer.

Choosing whole grains

Make at least half the grains in your diet whole grains.

You can find whole-grain versions of rice, bread, cereal, flour and pasta at most grocery stores. Examples of whole grains and whole-grain foods include:

Barley.

Bulgur, also called cracked wheat.

Farro.

Millet.

Quinoa.

Black rice.

Brown rice.

Red rice.

Wild rice.

Oatmeal.

Popcorn.

Whole-wheat flour.

Whole-grain breakfast cereals.

Whole-wheat bread, pasta or crackers.

Reading food labels

It's not always easy to know what kind of grain is in a product. For example, bread may look like it's made from whole wheat because it's brown. But the color may be from molasses or some other ingredient.

Ingredient labels can help you choose whole-grain foods. Tips for reading labels include the following:

Ingredients on a food label are listed from the greatest to least amount.

The words "whole grain" should be at the beginning of the list of ingredients.

If there's more than one whole grain, the grains should be near the start of the list.

If you get all of your grains from whole grains, choose some whole-grain breads or breakfast cereals fortified with folic acid. Folic acid is a form of folate. Folate is very important during a pregnancy.

If you buy foods with refined grains, look for the words "enriched" and "fortified."

If you like white bread, try a whole-grain white bread. The flour is made from wheat that has a light-colored bran with a finer texture and milder flavor than regular whole-wheat flour.

How to enjoy more whole grains in your diet

Try these tips to add more whole grains to your meals and snacks:

Enjoy breakfasts that include whole-grain cereals, such as whole-wheat bran flakes, shredded wheat or oatmeal.

Substitute whole-wheat toast or whole-grain bagels for plain bagels. Substitute low-fat, whole-grain muffins for pastries.

Make sandwiches using whole-grain breads or rolls.

Use whole-wheat tortillas instead of white-flour tortillas.

Use whole-grain pastas.

Replace white rice with brown rice, wild rice, bulgur, barley or other grains.

Use wild rice or barley in soups, stews, casseroles and salads.

Add whole grains, such as cooked brown rice or whole-grain breadcrumbs, to ground meat or poultry for extra bulk.

Use rolled oats or crushed whole-wheat bran cereal in recipes instead of dried breadcrumbs.

Eating a variety of whole grains ensures that you get more health-promoting nutrients. A variety also helps make your meals and snacks more interesting.

mayoclinic whole grain

Uncle Tobys Oats Traditonal Rolled Oats Porridge 1kg (Product)

$ 6 .50

$0.65 / 100G

Product Details

UNCLE TOBYS Traditional Rolled Oats for Porridge & Smoothies 1kg

Uncle Tobys Traditional Oats are the great taste enjoyed by generations of Aussies since 1893. Our 100% Australian-grown oats are nature’s superfood, containing beta-glucan to help naturally lower cholesterol reabsorption.Whether you’re enjoying a bowl of porridge or delicious smoothie, Uncle Tobys Traditional Oats have the wholesome goodness you know and love.

Ingredients

Contains Gluten Containing Ingredients . 100% Uncle Tobys Whole Grain Rolled Oats . May Contain Other Gluten Containing Ingredients and Lupin.

Nutrition Information

Servings Per Package: 25.00

Serving Size: 40.00g

woolworths

ခုလက်ရှိ နာမည်ကြီးနေတဲ့ လူကောင်ထွားစေတဲ့ Proteinမှုန့်တွေ အရမ်းပိန်တဲ့သူများ သောက်သင့် မသောက်သင့်? & The Back Squat, Overhead Press & Bench Press

The Back Squat

How to Perform Overhead Press - Proper Technique & Form

How to Perform Bench Press - Tutorial & Proper Form

Graham Arnold reacts to AFC Asian Cup Qatar 2023™ draw | Subway Socceroos

 

1) home away from home : a place that is as pleasant and comfortable as one's own home. Whenever he came to the city, his brother's place was like a home away from home.

2) tenure
noun [ U ]
US  /ˈten·jər/
 
the period of time when someone holds a job, esp. an official position, or the right to keep a job permanently:

During his tenure as mayor, relations with the police department worsened.

Michelle has tenure in her new teaching position.


TENURE | English meaning - Cambridge Dictionary

AFC Asian Cup Qatar 2023™ - Australia's Group B Matches

Australia v India

Date: Saturday, 13 January 2024

Venue: Ahmad bin Ali Stadium, Al Rayyan

Kick-off: 2:30pm local, 10:30pm (AEDT)

Syria v Australia

Date: Thursday, 18 January 2024

Venue: Jassim bin Hamad Stadium, Doha

Kick-off: 2:30pm local, 10:30pm (AEDT)

Australia v Uzbekistan

Date: Tuesday, 23 January 2024

Venue: Abdullah bin Khalifa Stadium, Doha

Kick-off: 2:30pm local, 10:30pm (AEDT)

Fans in Australia will be able to watch the AFC Asian Cup Qatar 2023 thanks to Football Australia’s broadcast partner, Paramount ANZ.

Subway Socceroos learnt their AFC Asian Cup path following final draw in Qatar | Football Australia

Vaccines (flu & covid) and 15 minutes wait time for allergic reactions

 Side effects

Serious or allergic reactions to vaccines are very rare. They usually occur within 15 minutes of receiving a vaccine. 

 (Asked to wait outside for 15 minutes for annual flu vaccines for allergenic reactions check and if ok, can go home.) [ Take a number to be called and press Buzzer for the light to let nurse know if there's patient outside to be called and flu vaccines can be paid for at Auburn healthcare centre's counter $20 @2023 or can be bought at chemist with doc's prescription if centre don't have stock)

You will be monitored for at least 15 minutes after your vaccination. The person who gives you the vaccine has been trained to respond to immediate reactions.

https://www.health.gov.au/our-work/covid-19-vaccines/getting-your-vaccination/after

Upskill now: short course or longer program?

 Upskill now: short course or longer program?

Fulfilling an immediate business need may require workers to take an intensive short course to upskill. Experts say a slower, more measured approach typically results in retaining information for longer.

Continuing professional development and learning are vital for professionals who want to futureproof their career. 

Yet sometimes the competing needs of advancing a professional skill set and balancing professional and personal lives cause us to choose speed over quality.

It is vital for professionals to recognise upskilling as a continuous endeavour, rather than a knee-jerk reaction to a knowledge gap. 

Lifelong learning is more than a means of increasing our financial compensation over time, but it is one of the biggest benefits. 

“It’s also about us as individuals,” Lang explains. “We derive personal satisfaction from acquiring new skills. When you stop learning, a lot of excitement about the future is lost.”

Ref: CPA 

CPA advice on how to skyrocket customer satisfaction

 Sydney-based Andrew Chanmugam CPA, executive general manager – group customer advocate, Suncorp, is a champion of digital transformation and a dedicated customer advocate.

At a glance

Andrew Chanmugam FCPA is executive general manager – group customer advocate at Suncorp in Sydney, Australia.

Born in Sri Lanka, Chanmugam grew up in Sydney. He studied accountancy and finance at Macquarie University, coming from a family of accountants.

Chanmugam’s experience is defined not by numbercrunching but by the development of a strict focus on the customer experience.

Chanmugam is better characterised as “the people’s CPA”, because so much of his career has revolved around his relationships with people.

Today, he regards his CPA qualification highly, recognising the doors it has opened and the many networking opportunities it has provided.

Digital transformation

“You have to make sure that whatever you do, you have a great experience with people because, let’s face it, you’re only as good as the people who surround you. I’m fortunate because I stand on the shoulders of giants,” Chanmugam says.

Working at Telstra in the early 2000s, not long after graduating from university, Chanmugam recognised that the emerging digital transformation would never thrive unless it solved people’s problems or improved their lives.

The way forward was to offer customers an experience they immediately felt they could not do without. Not the shock of the new, but the delight of innovation.

Customer experience

“At the time I arrived, we had lost over a million customers,” he says.

“It was very clear to everybody where we played in the market and what we had to do to get back on top.”

Chanmugam’s work at the time was oriented around building trust and relationships, which he describes as a “customer‑led strategy” to get back on top.

"It’s our job to understand the challenges some of our customers might be facing, and you won’t get that without speaking to them. That’s always at the heart of my job – to listen, learn and act."

— Andrew Chanmugam FCPA, SUNCORP

Chanmugam also developed the annual operating plans each year and tracked actual turnaround performance against the commitments the company made.

If there is any commonality to his work, Chanmugam says it is about managing large sets of customers in consumer and business environments, using best-in-class technology.

“Everywhere I have worked, there has been the challenge of improving multiple channels including the digital experience, the contact centre of the organisation and, of course, the old bricks and mortar – the physical branches.

Strategy meets technology

Part of the job includes fielding and managing customer complaints – an admittedly difficult task. Chanmugam prefers to see the glass as half full – it is about improving systems, so that a customer’s experience is as fair and transparent as possible.

These include parametric insurance, where policyholders set their own levels of cover for specific events, and usage-based insurance, where the behaviour and level of use dictate the cost of premiums, which is most widely used in setting car insurance cover.

“We get the reports and the data, but until you speak to a customer or jump on a call at a contact centre and hear customers at the edge, you don’t really know what is going on out there,” he says.

Ref: CPA

How to Measure Wheel PCD Stud Pattern

https://sunrisetrailerparts.com.au/find-your-stud-pattern/#:~:text=Stud%20patterns%20are%20commonly%20otherwise,5%20or%206%20stud%20holes.

 Stud patterns are commonly otherwise known as bolt patterns, bolt circles, lug patterns or PCD’s (pitch circle diameter) – nevertheless, stud patterns are determined by the diameter of a circle which runs through the centers of a wheels stud holes. Oftentimes, there are 4, 5 or 6 stud holes. This diameter determines your stud pattern, in which using the table below, will help provide you important information on your wheel set up such as the stud distance and most commonly used wheel stud size.

“…stud patterns are determined by the diameter of a circle which runs through the centers of the stud holes on a wheel”

https://sunrisetrailerparts.com.au/find-your-stud-pattern/#:~:text=Stud%20patterns%20are%20commonly%20otherwise,5%20or%206%20stud%20holes.

8 expert tips for you to beat procrastination

 At a glance

• Experts say that everyone procrastinates to some degree and for different reasons.
• Awareness of procrastination can vary, depending on the situation.
• There are strategies to minimise the negative impact of procrastination.

People who procrastinate put a disproportionate weighting on the present and not enough emphasis on the future, says Professor Stephen Knowles from the Department of Economics at the University of Otago.

This might also explain why procrastination has been linked to impulsivity, especially difficulty with setting and successfully pursuing short-term and long-term goals.

Understand why

Lishman says procrastination is our mind moving us away from activities, tasks and duties that elicit a negative or painful emotion, which could be anger, frustration, stress, fear, boredom, guilt or shame.


We may be avoiding things we do not like, or something about the process itself that we do not like, or the fact that completing a task ultimately will not give us any pleasure.

Research suggests that not only do procrastinators intend to do the work, in some cases they may end up doing more work than they intended as a deadline looms.

Rather, procrastinating may be an indicator of anxiety, a fear of failure, or lack of competence in a task.

"Some people believe that procrastinators are lazy or not team players. This can be true, but for many, procrastination comes from a lack of direction or confidence to complete the task up to the required standard."

— Georgina Pacor, Australian Industry Group

The pitfalls of distraction

There are also negative societal outcomes for procrastination, says Knowles.

Saving for retirement and staying healthy with regular exercise and a sensible diet both require action now, to reap the rewards later.

How to stay focused

“While procrastination is prevalent in all types of positions, industries and levels, it is more common in white-collar positions, as blue-collar roles generally have more regular and specific key performance indicators,” says Pacor.

“There is also a school of thought that people in task-orientated positions or ones that have regular deadlines are less likely to procrastinate than those who operate in long-term projects, innovation or creative positions, where timelines are not as tight.

"When a task becomes challenging, there can be a belief that there is plenty of time, so the task is pushed back.”

What should you do if you are managing someone who is a procrastinator?

“If I’m just interested in making sure they get the job done, I would be trying to set deadlines that are going to keep them on task,” Knowles says.

However, Knowles’s research suggests that deadlines can be a double-edged sword. If you give a procrastinator what you think is a generous deadline to get something done, you may actually have given them an excuse to delay.

“Think carefully about the deadlines that you give people to do something,” he says.

“If I want you to do something for me, I’m best to give you either a fairly short deadline or not mention a deadline at all.”

For example, it might be better to let people get stuck into work in the mornings, when they are fresh and focused, rather than filling up those timeslots with routine team meetings.

“That’s particularly important if you’ve observed they are a procrastinator, but they are not someone who works well under pressure,” he says.

“You might need to remind them of a situation when procrastination has caused difficulties for them in the past.”

However, the best motivator might be a little more self-reflection, says Knowles.

“When we procrastinate, we are not behaving the way our future self would want us to. Maybe what we need to do is ask what our future self would think about it.”

Tips to fight procrastination

1. Acknowledge that you procrastinate.
2. Ask yourself why you procrastinate. “Are you a time waster at heart, who prefers socialising over success, or is the real issue that you lack confidence or the skill to complete the required task?” asks Georgina Pacor, senior content writer and human resource specialist at the Australian Industry Group. “Be brave enough to open the conversation with your manager, because together you may even discover that the root of the problem is that you actually need more of a challenge!”
3. Write a plan, schedule or to-do list. Identify your distractions and remove them. Are you lured away from work tasks by conversation, social media or checking your email? It pays to know your weaknesses.
4. Use a time-management technique. break the work into 25-minute ‘pomodoros’ and set a timer. Start working, and enjoy a five-minute break every half hour,” says Pacor.Reward yourself. Even the smallest rewards can be enough of an incentive to get past typical procrastination inertia, says Knowles.
5. Do not leave the hard parts until last. Instead of putting off the hardest tasks until last minute, tackle them when you are fresh and energised, says Pacor.
6. Hold yourself accountable. Let others know that you tend to procrastinate, as well as your plan for overcoming this, so that you are accountable to someone else.

Ref: CPA

The Difference Between AWD vs 4WD