By now, you have probably heard about my father’s red box. Minister Heng Swee Keat posted about it last week. The red box was a fixture of my father’s work routine. It is now on display at the National Museum of Singapore in his memorial exhibition.
Some of my father’s other personal items are there too. His barrister’s wig (of horsehair) from when he was admitted to the Bar. And a Rolex Oyster Perpetual watch given to him by the Singapore Union of Postal and Telecommunications Workers after he represented them in the famous postmen’s strike in 1952.
I enjoyed my visit to the exhibition a few days ago. Was happy to hear that many of you went yesterday. The exhibition will be on until 26 April. – LHL
MR LEE'S RED BOX
Mr Lee Kuan Yew had a red box. When I worked as Mr Lee’s Principal Private Secretary, or PPS, a good part of my daily life revolved around the red box. Before Mr Lee came in to work each day, the locked red box would arrive first, at about 9 am.
As far as the various officers who have worked with Mr Lee can remember, he had it for many, many years. It is a large, boxy briefcase, about fourteen centimetres wide. Red boxes came from the British government, whose Ministers used them for transporting documents between government offices. Our early Ministers had red boxes, but Mr Lee is the only one I know who used his consistently through the years. When I started working for Mr Lee in 1997, it was the first time I saw a red box in use. It is called the red box but is more a deep wine colour, like the seats in the chamber in Parliament House.
This red box held what Mr Lee was working on at any one time. Through the years, it held his papers, speech drafts, letters, readings, and a whole range of questions, reflections, and observations. For example, in the years that Mr Lee was working on his memoirs, the red box carried the multiple early drafts back and forth between his home and the office, scribbled over with his and Mrs Lee’s notes.
For a long time, other regular items in Mr Lee’s red box were the cassette tapes that held his dictated instructions and thoughts for later transcription. Some years back, he changed to using a digital recorder.
The red box carried a wide range of items. It could be communications with foreign leaders, observations about the financial crisis, instructions for the Istana grounds staff, or even questions about some trees he had seen on the expressway. Mr Lee was well-known for keeping extremely alert to everything he saw and heard around him – when he noticed something wrong, like an ailing raintree, a note in the red box would follow.
We could never anticipate what Mr Lee would raise – it could be anything that was happening in Singapore or the world. But we could be sure of this: it would always be about how events could affect Singapore and Singaporeans, and how we had to stay a step ahead. Inside the red box was always something about how we could create a better life for all.
We would get to work right away. Mr Lee’s secretaries would transcribe his dictated notes, while I followed up on instructions that required coordination across multiple government agencies. Our aim was to do as much as we could by the time Mr Lee came into the office later.
While we did this, Mr Lee would be working from home. For example, during the time that I worked with him (1997-2000), the Asian Financial Crisis ravaged many economies in our region and unleashed political changes. It was a tense period as no one could tell how events would unfold. Often, I would get a call from him to check certain facts or arrange meetings with financial experts.
In the years that I worked for him, Mr Lee’s daily breakfast was a bowl of dou hua (soft bean curd), with no syrup. It was picked up and brought home in a tiffin carrier every morning, from a food centre near Mr Lee’s home. He washed it down with room-temperature water. Mr Lee did not take coffee or tea at breakfast.
When Mr Lee came into the office, the work that had come earlier in the red box would be ready for his review, and he would have a further set of instructions for our action.
From that point on, the work day would run its normal course. Mr Lee read the documents and papers, cleared his emails, and received official calls by visitors. I was privileged to sit in for every meeting he conducted. He would later ask me what I thought of the meetings – it made me very attentive to every word that was said, and I learnt much from Mr Lee.
Evening was Mr Lee’s exercise time. Mr Lee has described his extensive and disciplined exercise regime elsewhere. It included the treadmill, rowing, swimming and walking – with his ears peeled to the evening news or his Mandarin practice tapes. He would sometimes take phone calls while exercising.
He was in his 70s then. In more recent years, being less stable on his feet, Mr Lee had a simpler exercise regime. But he continued to exercise. Since retiring from the Minister Mentor position in 2011, Mr Lee was more relaxed during his exercises. Instead of listening intently to the news or taking phone calls, he shared his personal stories and joked with his staff.
While Mr Lee exercised, those of us in the office would use that time to focus once again on the red box, to get ready all the day’s work for Mr Lee to take home with him in the evening. Based on the day’s events and instructions, I tried to get ready the materials that Mr Lee might need. It sometimes took longer than I expected, and occasionally, I had to ask the security officer to come back for the red box later.
While Mrs Lee was still alive, she used to drop by the Istana at the end of the day, in order to catch a few minutes together with Mr Lee, just to sit and look at the Istana trees that they both loved. They chatted about what many other old couples would talk about. They discussed what they should have for dinner, or how their grandchildren were doing.
Then back home went Mr Lee, Mrs Lee and the red box. After dinner, Mr and Mrs Lee liked to take a long stroll. In his days as Prime Minister, while Mrs Lee strolled, Mr Lee liked to ride a bicycle. It was, in the words of those who saw it, “one of those old man bicycles”. None of us who have worked at the Istana can remember him ever changing his bicycle. He did not use it in his later years, as he became frail, but I believe the “old man bicycle” is still around somewhere.
After his dinner and evening stroll, Mr Lee would get back to his work. That was when he opened the red box and worked his way through what we had put into it in the office.
Mr Lee’s study is converted out of his son’s old bedroom. His work table is a simple, old wooden table with a piece of clear glass placed over it. Slipped under the glass are family memorabilia, including a picture of our current PM from his National Service days. When Mrs Lee was around, she stayed up reading while Mr Lee worked. They liked to put on classical music while they stayed up.
In his days as PM, Mr Lee’s average bedtime was three-thirty in the morning. As Senior Minister and Minister Mentor, he went to sleep after two in the morning. If he had to travel for an official visit the next day, he might go to bed at one or two in the morning.
Deep into the night, while the rest of Singapore slept, it was common for Mr Lee to be in full work mode.
Before he went to bed, Mr Lee would put everything he had completed back in the red box, with clear pointers on what he wished for us to do in the office. The last thing he did each day was to place the red box outside his study room. The next morning, the duty security team picked up the red box, brought it to us waiting in the office, and a new day would begin.
Let me share two other stories involving the red box.
In 1996, Mr Lee underwent balloon angioplasty to insert a stent. It was his second heart operation in two months, after an earlier operation to widen a coronary artery did not work. After the operation, he was put in the Intensive Care Unit for observation. When he regained consciousness and could sit up in bed, he asked for his security team. The security officer hurried into the room to find out what was needed. Mr Lee asked, “Can you pass me the red box?”
Even at that point, Mr Lee’s first thought was to continue working. The security officer rushed the red box in, and Mr Lee asked to be left to his work. The nurses told the security team that other patients of his age, in Mr Lee’s condition, would just rest. Mr Lee was 72 at the time.
In 2010, Mr Lee was hospitalised again, this time for a chest infection. While he was in the hospital, Mrs Lee passed away. Mr Lee has spoken about his grief at Mrs Lee’s passing. As soon as he could, he left the hospital to attend the wake at Sri Temasek.
At the end of the night, he was under doctor’s orders to return to the hospital. But he asked his security team if they could take him to the Singapore River instead. It was late in the night, and Mr Lee was in mourning. His security team hastened to give a bereaved husband a quiet moment to himself.
As Mr Lee walked slowly along the bank of the Singapore River, the way he and Mrs Lee sometimes did when she was still alive, he paused. He beckoned a security officer over. Then he pointed out some trash floating on the river, and asked, “Can you take a photo of that? I’ll tell my PPS what to do about it tomorrow.” Photo taken, he returned to the hospital.
I was no longer Mr Lee’s PPS at the time. I had moved on to the Monetary Authority of Singapore, to continue with the work to strengthen our financial regulatory system that Mr Lee had started in the late 1990s. But I can guess that Mr Lee probably had some feedback on keeping the Singapore River clean. I can also guess that the picture and the instructions were ferried in Mr Lee’s red box the next morning to the office. Even as Mr Lee lay in the hospital. Even as Mrs Lee lay in state.
The security officers with Mr Lee were deeply touched. When I heard about these moments, I was also moved.
I have taken some time to describe Mr Lee’s red box. The reason is that, for me, it symbolises Mr Lee’s unwavering dedication to Singapore so well. The diverse contents it held tell us much about the breadth of Mr Lee’s concerns – from the very big to the very small; the daily routine of the red box tells us how Mr Lee’s life revolved around making Singapore better, in ways big and small.
By the time I served Mr Lee, he was the Senior Minister. Yet he continued to devote all his time to thinking about the future of Singapore. I could only imagine what he was like as Prime Minister. In policy and strategy terms, he was always driving himself, me, and all our colleagues to think about what each trend and development meant for Singapore, and how we should respond to it in order to secure Singapore’s wellbeing and success.
As his PPS, I saw the punishing pace of work that Mr Lee set himself. I had a boss whose every thought and every action was for Singapore.
But it takes private moments like these to bring home just how entirely Mr Lee devoted his life to Singapore.
In fact, I think the best description comes from the security officer who was with Mr Lee both of those times. He was on Mr Lee’s team for almost 30 years. He said of Mr Lee: “Mr Lee is always country, country, country. And country.”
This year, Singapore turns 50. Mr Lee would have turned 92 this September. Mr Lee entered the hospital on 5 February 2015. He continued to use his red box every day until 4 February 2015.
(Photo: MCI)
同時也有88部Youtube影片,追蹤數超過315萬的網紅Jordan Yeoh Fitness,也在其Youtube影片中提到,Keep calm and workout at home! 5-minute progressive ab circuit for the abdominal muscles. To get the best out of my workout videos, you must commit ...
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我是Steven將軍,今天冒著可能被PAGANI原廠列為車主黑名單的風險,來告訴大家一個全球第一篇Huayra的抱怨文~
一個全球車評都不會或不敢寫的抱怨文~
但因為我不是谷阿莫,所以只能用寫的(中英文都有).
曾經是我要以登陸月球的心態入主的夢想,卻讓我覺得真正登陸月球後,才發現到原來在月球漫步是那麼的不便!!
PAGANI風神看似藝術,也的確是藝術.
但也因為就是藝術,這台車有著獨立小廠才有的問題:資源不足.
這資源不足看似簡單,但所延伸的問題卻真的很多且嚴重~
所以,就讓我一一道來吧~
首先,這台車有許多設計上的不合理之處.
內裝
1.車門遙控器採用10多年前的老式版本,既不靈敏,又容易當機.
舉例來說,你必須固定一公尺的距離,在車門旁的固定位置,按下之後等個3秒鐘以上才有反應.
其次,久沒使用,設定的對接訊號會跑掉就必須重新設定.
2.安全帶的設計位置過於後方偏低,不見得適合大部分的東方人,因為它會勒住你的脖子.
動力
1.風神的電池式採乾電池式,很容易沒電.
好笑的是,你不鎖門不使用防盜系統,放個5天它也會自動沒電,所以必須隨時充電.
但問題是,我們這個風神的設計天兵並沒有將充電插座設計在車外(如山豬),而是車內.
這不打緊,原廠給你的充電器又不是智慧型的自充式,而是充電一次必須再手動重新再按一次的笨設計.
2.變速箱的設計是一大敗筆,因為它完全沒有考慮這是要掛牌在路上的車子,不是只有適合在賽道上.
變速箱因為是使用老式的SMG單組自手牌,雖說是為了減輕那變速箱的重量,但其產生更嚴重的是:頓挫非常+非常嚴重.
嚴重到即使是減速或慢速起步時,整台車會因離合器過笨而前後跳躍頓挫.
3.會爆衝,尤其是倒檔時,會因為稍補油門而整台突然補油過多造成退衝.
4.這是整台車最嚴重之處,會熄火~
(全台灣的風神都會熄火,我的風神狀況已經算是最OK的了)
大部分是發生在慢速起步或減速退檔時,這個問題,個人猜測應該是變速箱的離合器接觸不良.
老式SMG單組離合器在油門補油不夠多時,整台車就是容易熄火.
這很困擾,因為補多了衝出去,補少了,車動不了又熄火.
要知道,現在是2015年,不是2005年.
都甚麼年代還在用這種老式SMG離合器,莫名其妙~
售後服務
PAGANI的售後服務相當差也相當糟糕.
1.原廠叫不動,感覺像射後不理!!
舉例來說:光是遙控器的重新設定,就前後花了半年;除了原廠不正面直接處理之外,亞洲地區由香港團隊也不知要和誰聯繫!!
然而,台灣的新代理也沒有專屬保養廠,維修還得去別人的保養廠,很好笑吧~
2.亞洲地區由香港團隊服務,但所有的團隊只有5人,卻要服務全亞洲.
3.所以既使安排了也是要等到天荒地老.
4.既使發現問題,負責全亞洲的香港團隊也只能插完電腦截取資訊之後回報義大利,之後呢??就此沒消沒息.
例如剛才說的充電器,說要給個新型的車外充電式,結果快1個月了,連個影子也沒有~
開這台風神,說真的,越開越是辛苦,反觀P1,動力+變速箱既人性又科技.這就是風神,大家心目中的車界女神~
你若問我這車好嗎??
應該說擺在家裡比較好~
名符其實的:趴家裡~
PS:以我個人的經驗,原廠在設計和整合系統上有嚴重疏忽.
首先,風神根本不應該使用SMG自手排.
減輕重量只是藉口,試問, P1背了個大電池,變速箱更是雙組自手排離合器,但重量有重很多嗎??沒有!!也是1300多Kg.
其次,SMG自手排變速箱的軟體和引擎ECU軟體的搭配上也應該有問題!!
總之,PAGANI在軟體整合上很有問題~
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Once the dream like landed on the moon tobuy Pagani Huayra, but when I landed on the moon to realize walking on the moonwas such tough than I thought.
Pagani Huayra is an artwork and it isreally an art. Just because this is an artwork and it companion withindependent workshop general problem: lack of supporting resource. It seems asimple problem but it has been spreading to lots of serious defects… Let medescribe those and the first one comes from designing (unreasonable design).
Interior
1.Door remote controller usingold-school method; less sensitivity and high frequency crash. For example: The driverneeds to reach less than 1 meter, aim to specific point/area and await at least 3seconds the door remote controller worktable. Meanwhile when the remotecontroller connecting with long interval all the signal need to reboot again.
2.Seat belt
The position ofseat belt is partial rear and down-low than driver could easy reaching. Thisdesign would cause high potential reined in the neck when the owners/driversare eastern people.
Power
1.Battery: Huayra is using dry cell method. You could see such this kind ofcar is not a daily using car. When Huayra is parking in the parking lot morethan five days it will fully out of reserving electronic power. So; the ownerneeds to re-charging in every moment. But the question is why you didn’t designan external plug-in (like Bugatti Veyron) but internal rechargeable. The ownerand also doesn’t understand why you offer self-filling charger but not intelligence.When the battery has been full your charger will disconnect but the batterystill consumption the electricity by itself and your charger will not automaticrecharging again. It means, this charger only recharge by once till someone putthe charging bottom again; this is quite stupid charger and not intelligence.
2.Transmission: I think the worstdesign in Huayra is transmission. As my understanding this design just orientedfrom track design but no general traffic situation included. Because thistransmission is using SMG and also consider reducing weight, but it generatedtoo much uncoordinated cadences. This abnormal experience occurred indecelerating and slow start. When it happened whole transmission leading wholecar serious jumping cadence.
3.Violent conflict: Especially inreverse gear; when I add-on a little bit of acceleration in reverse gear thecar will violent conflict.
4.Flameout: This is a serioussafety issue on Huayra. I have been acknowledged all Huayra in Taiwan got thisproblem (my Huayra is a minimum of occurrence one). Most of this situationhappened in decelerating shift down or slow start. I believe this problemoccurred in disconnect in transmission. When the accelerating not enough beforethe shift down it occurred the flameout in vintage SMG design. It bothers thedriver; accelerating too much the car pushes out but shortage leading flameout.Pls be realistic, this is 2015 not in 2005 this kind of vintage SMG design doesnot meet the requirement of this times.
After Service
1.Invalid service ability from ItalyHDQ. For example; Just door remote controller reboot it caused over more than 6months. HDQ disable and also Asian region Hong Kongagent keep silence, no one acknowledges who takes in charge of this simplyreboot.
2.Hong Kong service team just 5 team members included and these people take incharge whole Asia Pagani’s service responsibility. Five people whole Asia?
3.Even I appointed the afterservice; it comes over waiting and waiting and further waiting…
4.OK~ until the service membershow up I saw the service process just link up and downloading the defect codesform computer and told me: we need to feedback to Italy HDQ and await the responseand….. continuously waiting. Someonetold me will provide me a new external intelligence charger; then; I waitingone month and no response.
5.You/Pagani have had a new distributor/agentin Taiwanbut there is no specific service location and the owner needs to go to othersservice plant to make the after service and this is quite strange.
I’m the owner of Pagani Huayra; if I needto make the statement of driving experience is increasingly hard. Pagani Huayrashould be goddess of the car industry, but contrast to McLaren P1 shortagebalance of humanity and technology.
If you ask me how good of Pagani Huayra? Iwould answer you it would be better parking in the parking lot for staticartwork. It is totally artwork.
For my personal suggestion andrecommendation of Huayra; system integration got serious negligence. First ofall Huayra should not be using SMG system. Cutting weight just an excuse.However, McLaren carry on a huge battery module and also automated manualtransmission system but the total weight not comes to heavier. Secondly; thesoftware of SMG and ECU communication got serious defect and it leading wholesystem unbalance. The software integration should be a major problem.
aim at or aim to 在 Roundfinger Facebook 八卦
Gen Y อยากอดทนต้องทำไง
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คำถาม : จะทำอย่างไรจึงจะเกิด 'ความอดทน' ในเรื่องงานได้คะพี่เอ๋
...Continue ReadingGen Y want to be patient. What should I do?
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Question: How can I do to be 'patience' in work, sister Ae?
I am a Gen Y kid. As I have heard that I am a low tolerance kid who is very true. I don't tolerate. I don't fight. I want high freedom. I try to be patient, but I can't take it for myself. Even the previous generation can endure more. So I want to ask for advice on 'patience' for kids. How can I build it sustainably?
...
Answer: Personally, I think that the low tolerance habit of Jane is caused by two reasons. One is modern technology. Two is a necessity in
1) Changed technology: Make this generation live with the media that brings the whole world in front of them. Just open a computer, mobile phone or tablet. One day, see as much information as people. The previous generation took months to use and the speed of technology that increases "Instant" to count the days.
I see the world so much. Everything is fast. It's not strange that people are bored easily and patient.
In addition, technology also makes them see a lot of " choices " and don't like to do this job. There are many other jobs to do. So I feel like I don't have to " stop " themselves at any job and ask yourself all the time. - Is this the best job that fits us?
2) Financial necessity: This generation is the children of the generation. Working hard to make money to build a certain amount of life (may not all), so there is a certain status of family status. There is no condition. I have to endure to endure the job that you If you don't like it, quit. No burden to take care of money, so it's not necessary for them because they can still be supported by home.
Both of them are the advantage of Jane Y. Meanwhile it can make us become serious. Drifting without destination and keep running away.
...
I found that "patience" is like a muscle. I have to practice, discipline, force myself. Even if I suffer myself in some times. It hurts, so that it will happen so that it will be strong.
If the growth of the body has to go through hard and continuous growth of the inner mind, there is no difference.
Our brain learns from thinking and doing something repeatedly from behavior will slowly change to " habit " if we let ourselves to escape our own problems, that will slowly become our " habit " and we often say " can't help it. I'm human. Like this " but in fact, we can practice our habits as we want. If we practice ourselves to face problems, be patient with what you don't like. Work hard, cross through boredom. These will gradually become " habits " with us.
It's like waking up and working out every morning. Some days are lazy. Some days are hot. Some people run for three days. There are plenty of excuses in life. But the one who build muscle is successful is the one who do what does what. It's hard to do as others give up one by one by one.
If you really want to build a "muscle of patience" we will have to discipline myself. Tell myself that I will be patient. Not easy to quit so that my heart can grow. How many years will we be like this? No one. Let's make us grow. Besides practicing our own heart through experience that we have to spend time with it. Even if we don't like it all, we will get through it and become another stronger.
...
We should have "goals" both concrete and abstract
See how I want to complete this job. If this piece is successful, what will it look like if we pass these three months. This year, where will we move to in terms of skill.
Patience is to pass the " present " condition for better condition in the future "
So the picture of "future" must be clear. I have to answer myself what we are patient for. If this goal is not clear, we will not have encouragement and there is no
It's like a muscle player with a picture of a model, a good shape. Put it on the side of the lid.
But sometimes the concrete goal is not clear, we may aim for abstract that no one can see in our heart. Such as I will practice my mind by getting through the unhappy moment to overcome the boredom and settle down with this job. Going for at least a year or two years
You can expect that if we focus like this and work seriously with a positive attitude. Want to develop ourselves. We want to come out the best. We will get two results for ourselves. One is the more work skills. Two are the maturity in terms of mind. If patient enough, you definitely get that
...
And in the end, try to choose the most favorite job you can find or figure out at that time. Because whether it's a job we like or not, there are some things to be "patient" with. It will make us endure that longer. There is a reason to Endurable
Plus, we should adjust the attitude of living and work. That we don't live to find happiness or work for happiness only, but we work to learn. We work to practice. We work to grow both the inner and spiritual.
Therefore, Luang Jean Shaolin has to find water instead of sleeping and sitting for day.
We have to go through difficult to grow, to be patient, to be strong, to be strong, to be
I used to read a book about brain work. Research says that if we don't " cross " difficult things, we won't be happy because life without challenges. We need " difficulty " to have " happiness " We need to "overcome" so that the substance of happiness.
Walking away from problems and boredom brings more problems and boredom because we will be bored of " overcome " anything or nothing to " to " overcome "
Humans can't stand that kind of condition. It's harder than having to be patient to overcome.
No matter what Jane, I think patience can practice. It's up to us. Is it enough to play muscles. It's straightforward. I have never seen anyone with exercise. There won't have a strong muscle.
Patience is like a muscle. The more we have it, the more we can endure the weight and the more weight we can lift, the stronger we become and grow.
All that comes must start with the first muscle.
Ready to bodybuilding! Have you grown heart muscle yet?
...
*** Send questions to exchange ideas via message of Roundfinger page :)Translated
aim at or aim to 在 Jordan Yeoh Fitness Youtube 的評價
Keep calm and workout at home!
5-minute progressive ab circuit for the abdominal muscles.
To get the best out of my workout videos, you must commit yourself to workout at least 3 times or more in a week (I still train about 5-6 times a week during this outbreak). Feel free to incorporate your workout with my other training routines from my channel, choose what works best for you!
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Music 1: Ready Aim Fire instrumental by Blue Stahli
Music 2: Rockstar instrumental by Blue Stahli
(Music used with permission from Uzer Music / Position Music and Freedom! https://uzermusic.com
http://sync.positionmusic.com/)
DISCLAIMER:
This workout routine is not a spot-reduction exercise routine. Perhaps, Spot-reduction is a fitness myth. You can't burn fat in a specific area (belly, triceps, chest, legs) by doing a specifically targeted muscle group exercise. However, the title of this video "Fat Burning Abs Workout", is a couple of different abdominal exercises in a circuit form, added active rest that keeps your heart rate firing at a higher rate throughout the entire 4 minutes of this workout. Therefore, you will burn more calories/fat with this type of workout routine. Of course, the fitter you are the more rounds you can go = more calorie burn.
The exercises and workouts provided in this video are for educational purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.
Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions.
As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
#TrainWithJordan
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aim at or aim to 在 Joanna Soh Official Youtube 的評價
♥ Time to go back to SCHOOL!! I know as students, sometimes you struggle to find time. Here's a short & very effective 8-minute workout to fit in your busy schedule. This will help you to study better too. ?
♥ LIKE, SHARE & SUBSCRIBE for exciting content every Monday, Wednesday and Friday: https://www.youtube.com/user/joannasohofficial SHARE your fitness pictures, tag me @JoannaSohOfficial #JSohActive
♥ HER Network is NOT sponsored. It's an online network I started bringing together strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves.
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach.
"We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, lifestyle, beauty, fashion, travel, life guide, parenting, and more."
Filmed at Be Urban Wellness: http://beurbanwellness.com
________________
Stay connected and follow us:
https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
________________
This is a short and effective total body workout which you can do either first thing in the morning or before you end your day. It'll help to stretch your body, boost your metabolism and burn calories!
Exercises
1) Squats / Jump Squats
2) Shoulder Tap Push-Ups
3) Lunge & Twist
4) Burpees
5) Mountain Climbers
6) Leg Kickbacks
7) Leg Lifts
8) Plank In-Out
Sequence: 8 intervals (45secs Workout - 15secs Rest)
Total Time: 8 minutes (1 set)
You can repeat 3 - 4 to make it a full solid workout. Rest 1 minute in between set to keep your heart rate constantly elevated.
To progress:
- Perform 3-4 sets.
- Lift some weights to make the exercises tougher or add jumps.
- Choose the advance version.
________________
MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
-
10,000 Squat Challenge in 30 Days
https://youtu.be/g83v1m2P4_g
-
Beginner Fat Burning Morning Workout
https://youtu.be/1fDHrKRqy34
-
How to Lift Dumbbells to Lose Weight (Gym Training)
https://youtu.be/70GpsTPeNFs
-
Burn Back Fat & Bra Bulge (4 Exercises)
https://youtu.be/Cljf5O_3vIs
-
Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)
https://youtu.be/hDLRNuezpZA
-
4-Week Toning Butt & Abs Challenge
https://youtu.be/5rReZm8uDM0
-
Gentle Morning Yoga Stretches to Feel Energized
https://youtu.be/Ib1e_eOFZRo
-
30-Minute HIIT Yoga for Slimmer Legs
https://youtu.be/MWpNoFdGh4Q
-
30-Minute Beginner HIIT Yoga for Stronger Core
https://youtu.be/FxJ3VWscT3I
-
Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
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aim at or aim to 在 ToNy_GospeL Youtube 的評價
================= Partners in Crime =================
Voice : ToNy_GospeL
Harmonise : ToNy_GospeL
Feat : galchanie
Guitar : ToNy_GospeL
Bass : ToNy_GospeL
Drum : ToNy_GospeL from Logic Pro X
Piano and Strings : ToNy_GospeL
Keyboard : ToNy_GospeL
Video Editor : ToNy_GospeL
Mix & Masterings : ToNy_GospeL
Picture : Lightsaber98
https://photos.app.goo.gl/kXF7DqnJP12n4uni2
Facebook น้องชิน : https://www.facebook.com/Ospangy
============== Special Thanks (ทีมตำรวจ) =============
Bookiezz : คนผมสีเขียว
NattOu : คนผมสีฟ้า
Gallant788 : คนผมสีแดง
U-YA : คนผมสีมาเจนต้า
ORIGINAL
Original Voice : Cody Carson
Feat : Ash Costello
Original : https://www.youtube.com/watch?v=a1ZcnNNsMdg
Original Song แบบแปลไทย : https://www.youtube.com/watch?v=5zNsek5ppyM
============ Original Song by Set It Off ===============
"You'll never take us alive" (ไม่มีใครจับเป็นเราได้)
"We swore that death will do us part" (เราสาบานกันแล้วว่ามีแต่ความตายเท่านั้นที่จะพรากเราสองได้)
Off Vocal : https://drive.google.com/file/d/1WIQIcupPkvu9OS_EyKa_GwErFcAtacPc/view?usp=sharing
ปล.1 ใครที่อยากนำ Off Vocal ไปร้องก็แนบ เครดิตไว้ด้วยนะครับ
ปล.2 สำเนียงภาษาอังกฤษอาจฟังไม่ค่อยชัดนะครับ ขออภัยล่วงหน้าครับ
ปล.3 ไม่อนุญาติให้ทำซ้ำ (Nightcore , Re-Upload)
Lyrics
You'll never take us alive
We swore that death will do us part
They'll call our crimes a work of art
You'll never take us alive
We'll live like spoiled royalty,
lovers and partners
Partners in crime
Partners in crime
This, the tale of, reckless love,
living a life of crime on the run
I brush to a gun to paint these states green and red
Everybody freeze, nobody move
Put the money in the bag, or we will shoot
Empty out the vault and me and my doll will be on our way
Our paper faces flood the streets
And if the heat comes close enough to burn then we'll
play with fire, cause
You'll never take us alive
We swore that death will do us part
They'll call our crimes a work of art
You'll never take us alive
We'll live like spoiled royalty, lovers and partners
Partners in crime
Partners in crime
Here we find our omnipotent outlaws fall behind the grind tonight
Left unaware that the lone store owner won't go down
without a fight
Where we gonna go, he's got us pinned
Baby I'm a little scared
Now, don't you quit
He's sounded the alarm, I hear the sirens closing in
Our paper faces flood the streets
And if the heat comes close enough to burn then we're
burning this place to the ground cause
You'll never take us alive
We swore that death will do us part
They'll call our crimes a work of art
You'll never take us alive
We'll live like spoiled royalty, lovers and partners
Partners in crime
Partners in crime
Talk : police department
Come out with your hands up
We have the place surrounded
Put your weapons down, put your weapons down
Ready men? Aim. Fire!
The skies are black with lead-filled rain
A morbid painting on display
This is the night the young love died
Buried at each others side
You never took us alive
We swore that death would do us part
So now we haunt you in the dark
You never took us alive
We live as ghosts among these streets
Lovers and partners in crime
Partners in crime
Partners in crime
Contact Me
สำหรับคนที่ไม่เคยได้ทำบุญ ไม่เคยได้สงเคราะห์คน(!) ก็สามารถ
Donate : Paypal ให้กระผมได้นะครับ
https://youtube.streamlabs.com/tonygospelofficial
Donate : True Wallet / True Money
https://tipme.in.th/ToNy_GospeL
นี้เป็น Web page ใน Facebook ของผมนะครับ
https://www.facebook.com/ToNy.GospeL.Official
อันนี้ Facebook ส่วนตัวนะครับ
https://www.facebook.com/pianist.magisternegimagi
นี้เป็น Soundcloud (มีหลาย ID นะครับ)
ID I : https://soundcloud.com/pianist-magister-negi-magi/
ID II : https://soundcloud.com/tony_gospel-ii-panupongt806
ID III : https://soundcloud.com/tynftynfty-ynftytfytfny
นี้เป็น ชื่อ Skype ผมนะครับ panupong.pummipapad
#PartnersinCrime #SetItOff #TG
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aim at or aim to 在 5 quick tips to improve your aim at any FPS - YouTube 的八卦
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