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*Blast Freeze (Keep Frozen)*
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4) Sous Vide Lamb shoulder
5) Sous Vide Meltique Beef
6) Mixed Vegetables

*No need to keep Frozen*
1) All Fried Rice
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*How to Cook RTE by Nicsmann foods*
1) Sous Vide Chicken Chop
- Defrost Chicken chop
- Pan sear 2 minutes each side for browning.

2) Fried Rice
- Heat up pan with little oil
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- Stir fry for 1 minute will do

3) Chicken bolognese pasta
- Put Spaghetti and bolognese sauce pouch into boiling water for 5 minutes
- Cut Spaghetti pouch and pouch spaghetti to plate.
- Cut bolognese sauce pouch pour on top of spaghetti

4) Japanese Lamb curry / Rendang Beef/ Mutton Masala
- Heat pan with little oil
- Cut pouch and pour food into pan
- Stir fry 1 minute will do

5) Lamb Shank
- Put pouch into boiling water for 5-7 minutes
- Cut pouch and serve in plate

*如何烹煮RTE by Nicsmann美食*
1) 鸡排
- 解冻
- 两面各煎2分钟

2) 炒饭
- 热锅，加少许油
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- 炒大约1分钟即可

3）意大利面
- 将面和酱汁煮袋一起放入热开水5分钟
- 将面条煮袋剪开，倒入碗蝶
- 将酱汁煮袋剪开，倒在面上

4）日式咖喱羊肉/ 仁当/ 马萨拉羊肉
- 热锅，加少许油
- 剪开煮袋，倒入炒伴1分钟即可

5) 焖羊架
- 将煮袋放入开水煮5-7分钟，
- 剪开煮袋，将羊架倒出上碟

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【我親愛的Zoom視訊客人們】
To My Dear Zoom Clients

我忍了真的⋯⋯真的⋯⋯很久，今天過後實在忍無可忍，一定要叮嚀所有過去和未來的客人們。

我年紀很大了，受不了太大的刺激。

拜託，你們可以Zoom好來嗎？😓😑

一、Zoom視訊的視角 = 拍護照照的視角

護照自2020年起就已成為古董，但大家這一生應該有拍過證件照吧！

對了，就是要頭髮整齊，讓我看到你的雙耳、雙眼、鼻子、嘴巴、頸項和肩膀，到胸部。

我批八字時，需要看整個面相。不要讓你一半的臉掉出鏡頭外，這樣很像鍾無艷，也不要嘴巴不見掉，這樣我很像在跟一條羅漢魚視訊。

我看面相包括看你的嘴巴、牙齒和說話時的嘴形。是的，看相就是需要那麼仔細。

如果你的螢幕太低，那就找書本或舊報紙，把螢幕墊高一點。別讓我整一個小時半只看到你的雙下巴，會把你的面相比例給看錯。

不要一直告訴我不好意思，方法是人想出來的。

•

二、光線

太暗，我看你如見鬼。
太亮，我會看不清你的膚色。
拉開窗簾，不要背向陽光。
有必要的話，就直接開燈！

•

三、勿放什麼椰樹沙灘/金門大橋的虛擬背景圖

什麼虛擬背景圖都不要放啦～

我的家美最重要，我不在乎你的家美不美，我只是來看命的。

如果你的Wi-Fi不是很強，電腦功能不是很厲害，這類的虛擬背景圖會讓你的視訊畫面卡卡的。

有時你轉個身，整個右邊不見了，或部份的頭髮少了，讓我覺得我好像在看恐怖片，嚇人啊～

•

四、環境和聲音

有些海外客人其實非常用心。為了與我視訊，特別去買有麥克風的耳機🎧，讓我能更清楚的聽到他們的聲音。😍

沒有使用耳機和麥克風的客人，往往他們的聲音會有種空氣般的回音，如果他們本身講話又小聲，我的耳機聲量開滿，我還是聽得滿辛苦的

也有香港和馬來西亞客人租過會議室、鐘點房間或單人工作室，就是為了不受家人的干擾，能安心的與我視訊。😍

最有趣的是，去年新加坡阻斷措施時，有位男客人跑到屋外的走廊坐在地上與我視訊。只是外頭風聲有點大，我好幾次都聽不清楚他的聲音。

曾有客人在咖啡廳與我視訊。咖啡廳裡的高談闊論聲和器皿的敲擊聲，頻頻從我的耳機闖進我的耳朵，哇～我的耳朵那時真的是活受罪，還要裝一副氣定神閒的樣子。

天啊，兩次過後，我寧願退錢，也不再見這樣的客人了。耳朵只有一對，我要保護好啊！

在這裡聲明：一般我們買手機時的那種有麥克風的耳機，就已能視訊。沒有戴耳機和麥克風的客人，我一概會拒絕諮詢，把費用原銀奉還。

五、孩子

曾試過諮詢的前20分鐘，一直被女客人的小孩打擾，進來哭著要媽媽主持公道。

如果你家中有六歲以下的兒童，會時不時來敲你的門，我建議你還是先別約我。你這樣會分心，無法聽好我交代的事，而我也得一直等你去安撫你的孩子，就無法在限定時間內看完你的八字，這樣對誰都不公平。

六、我只見客人一人

這個規矩，從我一出道就定下來，也清楚的寫在網站上，根本不用一而再的來試探水溫。

但這兩個星期，還是有客人硬闖關，事先安排自己的配偶/孩子坐在電腦的另一面，要他們聽我講他的八字。

我從不改我的規矩，也沒有八字或風水是我非看不可的。

讀書這麼高，連自己的命都不能自己負責，這已經不是能改到命的人了。

你一定要你的配偶陪你聽，那你需要的不是我來教你改命，是你的配偶來安你的心。

將來若還有這樣的事，我會直接中斷視訊，把錢退回去。

七、「我第一次用Zoom！」

可是從報名那天到今天的諮詢，你有兩個月的時間去摸索。

兩個月，怎麼還是錯誤百出？因為客人根本沒有事先準備和練習。

結果我就這樣等了20分鐘，還得等對方下載軟件。

Zoom不難使用，但如果是你沒有花時間去摸索，就不要撒謊，直接說，我就直接退現錢。

品德是改命的資糧，不要為了自己能脫身就隨便編一個漏洞百出的謊，還說自己是好人。這...不會臉皮太厚了嗎？

小事都不願做好，絕對不會成大器。

八、暈車

有些客人用Ipad或手機來視訊。

重點是，他一支手拿著手機，一支手拿筆寫筆記。他一邊寫，另一支手就一邊搖晃。他做在床上，移動一下，手機就彷彿大海嘯幾下🌊

我一天如果見三個這樣客人，我的視線就搖晃了5個小時。工作完畢後，頭也會痛得厲害，無法完成晚上製片的工作。

沒有自拍器三腳架，也應該有些書本或東西來頂著手機。

各位，多點善心，為我著想一下吧⋯⋯

__________________________

To My Dear Zoom Clients

I have been enduring it for a really really long time. That's it! I am gonna put a stop to this after today and send out this reminder to all my past and future clients.

I am getting on in years, and cannot stand too much stimulation.

Please.... can you guys do a proper Zoom?

Number 1: Going on screen in Zoom = Taking a photograph for your passport.

Since 2020, the passport has become something of an antique but I believe everyone has taken some kind of ID photos! Yes, the ones with your neatly combed trusses where I can see both your ears, nose, mouth, neck, shoulder all the way to your chest.

I would like to see your full face during the Bazi Consultation. Please don't allow half your face to fall off the screen and you end up looking like Zhong Wu Yan! Please also don't hide your mouth making me feel like I am talking to a Arrowana.

When I analyze your facial features, it includes your mouth, teeth and the shape of your mouth while you are talking. Yes, it is down to such level of details.

If your PC / Laptop monitor is too low, please find a book or old newspapers and stack it on top. Please don't let me only see your double chin for that 1.5 hours, as I would probably get the proportion of your face wrong.

Don't keep telling me you are apologetic. Think of a way out.

Number 2: The background lighting.

Too dark, you risk looking like a ghost.

Too bright, I cannot figure out your skin color.

Draw open the curtains, but don't face your back to the sunlight.

If necessary, just turn on the lights!

Number 3: Background images of coconut trees on sandy beaches or the Golden Gate Bridge.

There is no need to put on a virtual background. I only care about how my hone looks, I am not bothered by yours. I am only here to see your Bazi.

If your WIFI signal or your PC / Laptop performance is poor, using the virtual background can often make your Zoom video choppy. Sometimes when you turn your body, one side of your body or some part of your hair will disappear. It's really like one of those spooky movies scaring the wits out of me.

•

Number 4: Background environment and noise.

Some of my overseas clients really put in effort for our Zoom sessions. They bought a headset with a mic so that I can hear them properly and vice versa.

Those that did not use a earphone or a headset often sounded echo-ish, and if they spoke softly, I would have to turn on the volume on my side full throttle and still have a hard time trying to hear them.

There are some clients from Hong Kong and Malaysia who would rent meeting rooms, hotel rooms or private work spaces by the hour so as to reduce any disturbance from others and better focus on the Zoom session with me.

I recalled an interesting incident during the Circuit Breaker last year. A client from Singapore Zoom-ed with me along the corridor outside his house. Most of the time, I was hearing the howling of the winds rather than his voice.

Some clients sat themselves in coffee places for our session. These places are often filled with loud chatters and the clanging of cups and plates, and my ears suffered terribly. Yet, I have to continue to be seen as composed and attentive.

Goodness me, after 2 of such experiences, I decided that I rather refund these clients and never see them again. I have only 1 pair of ears and I want to protect them at all costs!

A normal earpiece that comes with the purchase of a handphone is good enough for Zoom video calls. For clients who do not have a earpiece/headset and a mic, I would end the consultation and refund the monies.

•

Number 5: Children

There was once where a session with a female client was repeatedly disrupted by her kids, running in crying for their mother to settle their quarrels. If you have children below 6 years of age, and likely to interrupt our session, I suggest you don't book a consultation with me.

You will be distracted, unable to focus on my advice and I have to wait for you to clear up the situation with your children, eating into the allowable time for me to complete the consultation. This is unfair to both you and me.

•

Number 6: I only meet one person, that is the Client.

I have set this requirement the day I stepped into this line of work, and it is clearly written in my booking form. There is no need to try your luck under any circumstances.

But in the space of 2 weeks, there were some clients who rode their luck and got their spouse / child to sit on the other side of the screen to listen in on our consultation.

I never change my stance, and there is no single client that I cannot afford to lose.

If you insist to have your spouse sit in, it is apparent that you do not need me to help transform your destiny. Rather you really need your spouse to put your heart at ease.

If such things happen the next time, I will end the session immediately and refund the fees.

•

Number 7: "My first time using Zoom"

But you have 2 full months to prepare before our actual consultation. You did not end up wasting time exploring the software and I wasted 20 mins waiting for you to download the software.

Zoom is an easy software to use but if you did not spend the time to familiarize yourself with it, please quit the lies and tell me directly. I will refund the consultation fees on the spot.

Our moral ethics serve as the foundation for our transformation. Stop weaving web of lies to get out of sticky situations, and still claim that you are a good person. Isn't this too thick-skinned?

•

Number 8: Giddy spells

Some clients use Ipad or their handphones for the Zoom session. Crucially, they hold the device with one hand, and take notes with the other. As they write, the other hand holding the phone becomes shaky. If he is doing that on his bed, his handphone would shake like a tsunami wave every time he changes his position.

If I see 3 such clients within a day, it would be 5 hours of shaking visuals for me. That would mean a splitting headache at the end of my work day, and not being able to work on my videos at night.

Even if you don't have a tripod stand, at least prop up the device with a book or something.

Please everyone, please be kind and have mercy on me......

Open Letter To Anas Zubedy - A Counter-Letter to Dr. Zakir Naik

Dear Dr Zakir,

I have to apologize for the outburst of my fellow countryman Anas Zubedy who, in his latest blog posting, has asked you to leave Malaysia. I am here to write to convince you otherwise: that not only should you not leave, but to lengthen your duration of stay, diversify your place of ceramahs, return more often and intensify your fervour in the kind of dakwah that you do: a most non-vindictive, non-antagonistic, scholarly and, unfortunately (the one that became the central raison d’etre of some people’s hatred towards you), full of indisputable truths in them. And I too will give you my reasonings.

Now I doubt though that this letter will be read by you, or even reach you, as compared to Anas’ who probably have his minions try send HIS letter to you. If as such, let’s just regard my letter as a rhetorical one---that it could/should be read by others other than you.

I apologize for Anas because you might think that his words represent the whole country in its entirety or are some kind of epitome of the general Malaysian psyche. Nothing could be further than the truth. You see, we Malaysian Muslims are a motley crew of different characters and idiosyncrasies, right from the most pious and God-conscious to the most despicably and spiritually turpitude. And you know what?

Everyone has access to the internet. Everyone can write their thoughts about Islam. Everyone can claim to be a voice of the religion and, if one is equipped with some kind of babyface- ness and some applauds from some islamophobes or liberal muslims, who knows---one might even get to be popular and well-read.

Anas does not belong to the former category. At least you can realize that much by now just via reading. And I am not saying he is spiritually corrupt either, being well-mannered and having pleasant demeanour. But you can well sense his ... lack of knowledge.

His lack of Islamic Spirit, of a Mujahid, of one who cares least if the religion is going to get some beatings or not. His concern is not that. Rather, his concern is more towards what his readers would think of him, the majority of which are made up of non-muslims and liberal islam.

For how are you expected to write if you are writing for those who would like to listen more about Islam not as one which the prophet SAW has brought, but as one which could be modified to fit in the whims and fancies of the general non-muslim populace.

He does not understand Aqidah, as you can well see his stand on Syiah. He does not conform to the idea of Islam being “ya’lu wa laa yu’la alaihi”, as promulgated by the prophet SAW. To him, all religions are the saaaaaaame. All have equal merits, and Islam is just one of the many numerators pegged on the denominator of goodness.

Contrary to his insistence of being an avid Quran reader (he even has some study group making tafsirs of Quranic verses. I am not joking!), he doesn’t understand the Qur’anic spirit. Or, at most, glance off the many diverse Qur’anic verses on faith and life in general and only pick ones which he thinks would be fodder enough for his general blog readers. I shudder to think of the kind of misinformation, of selective facts and of a general depravity of truths that his non- muslim readers have been exposed to all this while.

Now why is there a phenomenon such as Anas Zubedy? One word:
Born Again.
(OK that’s two)

You see, a 60’s, 70’s Malaysian Islam (of which Anas’ childhood was immersed in) is not the Malaysian Islam that we see now. Those were the years of Mokhtar Dahari, of Malaysian women not donning tudung, of “Guinness Stout Baik Untuk Anda” advertisements still embellishing the local malay-held Utusan newspapers.

In general, a widespread era of neo-jahiliyyah. Then in the 80’s-90s (Anas’ formative university years) there was an explosion of kesedaran, and students coming back from al-Azhar and Madinah University began to convey to their parent folks that hey! We’ve been having it wrong all these times.

There is no Bomoh Jampi. Mandi Safar is wrong. Donning the tudung is wajib. And prayers is a must, not something optional. There was an almost overnight transformation due to being exposed to the truer Islam as opposed to the malay-flavoured Islam prevailing then.

But some things steadfastly refuse to be swept along in the winds of change. City folks preoccupied with chasing the hedonistic dreams and life, and youthful folks (university ones, the kind that Anas was surrounded with) just on the verge of being exposed to newly-found breaking of religious shackles ignored this change.

Theirs was the era of Bakat TV. Of the discotheque. We don’t need no freakin’ Islam to tell us what we can do and what we can’t.

But the winds are stronger. Come the new millennium, people like Anas look around them and find that they have been left behind. Far, far behind. They feel a need to catch up, to be shoulder-to- shoulder with those who carve out a name championing a most noble cause. But what to do?

They don’t have any Islamic trainings. Some have left religion way, way back before. In universities and colleges, while the other students enjoin one another in their usrahs or khurujs or ceramahs, they were busy with dating, with Abba and Bee Gees, with discos. So apart from their primary school years of learning the Juz-‘Amma from their grandfathers or the local ustazs, they really have NOTHING by way of Islamic advancements to be put onto their spiritual resumes.

Beginning from the 2000’s, we see a proliferation of people who you SENSE come from a more liberal society and upbringing but writing about Islam. Suddenly overnight we have these Born-Again writers flooding the internet firstly to show that they THEMSELVES are also champions of Islam and secondly that hey! Read me! I have come with the kind of Islam that is both modern, progressive, accommodative which even the non-muslims love.

Seriously, don’t we wish that we have THESE kinds of people to face Abu Jahal and Abu Lahab during the prophet’s time (SAW)?
But commensurate with Anas’ path towards full righteousness is his being influenced by Quranist ideologies. He is surrounded by people like Syed Akbar Ali, Malaysia’s most vocal proponent of no-hadith, qur’an-only beliefs.

A lack of basic fiqh, fused with a rejection of the prophet’s hadith and general taqwa, and you have a most explosive case of Islamic Misinformation you can ever perceive with two brains.

So there you have it, Dr Zakir. Don’t take too much heart, now that you know certain histories and backgrounds. Onwards to the allegations that Anas have got on you.

1. YOUR PRESENCE IS CAUSING A FAMILY DISPUTE

Seriously, I don’t even feel a need to comment on this. It is self-explanatory, self-revealing. According to that other Anas, Anas bin Malik (RA), the Messenger of Allah (صلى الله عليه وسلم) said: " I wish that I could meet my brothers." The Sahaabah (RAA) asked: "Aren't we your brothers?" He replied: "You are my Companions, but my brothers are those who will believe in me without having seen me."

What can you say, Dr Zakir, some people regard their relationships to the multitude of non-muslims as his family much more than you and me ever are?

As for Anas, yes please be comforted by your “family” here. As for me, my brothers and family are ...err... quite different from yours. Before anyone can point a finger saying that I am against Muhibbah of the races, I am not.

I have a multiracial neighbor that I play games with, drink coffee with and argue with on whether Q could obliterate the Borgs in one fell swoop. But family? Brothers? I only follow the conjunction of the Qur’an: “Verily the believers are brothers.” (al Hujurat-10)

2. YOUR PRESENCE IN MALAYSIA HAVE MEGATIVE IMPACT ON NON-MUSLIMS TOWARDS ISLAM

Now I am scratching my head on this one. Is this a statistical study or what? A scientific poll? Which authority has the audacity to conclude something like this, and if so under what premises? And let me pose a counter questioning to Anas: Name one Islamic Dakwah personality which, if brought to Malaysia, would, in your mind, have a POSITIVE impact on the non-muslims towards Islam?

Hello... None, OK? Positive impact means what. That they nod their heads in appreciations? That they show they like it by purchasing Islamic paraphernalia?
Anas said that your presence is getting non-muslims further away from Islam. This is where Anas’ confusion reaches its peak. He equates people disliking Islam as a sign of failure.

If so, Anas lacks the knowledge of Seerah big, big time. He lacks the understanding, not to mention the spirit of Islamic Dakwah big, big time. (By the way how much does Anas know about dakwah, apart from him being able to SPELL it? Has he ever been in khuruj?)

When the prophet preached Islam in Mecca to Umaiyyah bin Khalaf, Walid bin Mughirah, Utbah bin Rabi’ah and others, what kind of response is Anas expecting to be produced by them. The same as his non-muslim and liberal muslim readers accord him now, with applauds and compliments?

Is Dakwah to be done the result of which should be praises and accolades rather than a general feeling of discomfort onto the ears of those whom the dakwah is given?

Have you, Dr Zakir, started to feel a sense of ... inadequacy in the understanding of the Islamic spirit prevailing on this person now?

3. COMPARATIVE DEBATES DO NOT WORK IN MALAYSIA

Actually Anas, they do. What you PERCEIVE as a non-level playing field as far as dakwah is concerned in Malaysia, is actually a phenomenon best described in one of the talk events of Dr Zakir Naik where after expounding the inconsistencies of some biblical texts, one christian questioner stood up and asked,

“Dr. Zakir. Why do you insult us christians? What have you got against the bible that you are saying that their passages are wrong? Why do you say that the bible is not from God?”

And Dr Zakir answers (Anas pay attention carefully). “If I tell you that 2 X 2 is 5, what do you have to say to that?” And the man answered “That you are wrong.”

To which Dr Zakir replied, “are you insulting me? I say 2 x 2 is 5 and you say I am wrong?” The man said. “I am not insulting you. I am just saying you are wrong”.
“Like wise”, said Dr Zakir. “Neither have I insulted the bible nor have I disrespected it.

What I am saying is it is just wrong. And here is why I have said so .... (proceeds to read and analyse the conflicting verses). Now how can God be the author of some conflicting facts? And if you have scientific, logical, mathematical and factual proofs that you can provide that disproves my thesis, then by all means produce it. If it is sensible enough, I am more ready to declare that I am mistaken in this.”

Anas, if it is not Zakir Naik who could highlight to the masses things like these, then who would. You? Would you like to take his place? No. Notwithstanding, with the kind of “with charity towards all, malice towards none and love for all ...” mentality permeating in you, never in a million years would you be so factual.

You would sooner hide verses such as “Innad-Deen indallah al-Islam” rather than tell your non muslim listeners what Allah says.
Then what would you say in from of Allah on the day of judgement if asked, “O Anas, on earth you played with your friends. Joked with them, socialize with them. But never once did you attract them to Islam.

Even if you think you did, it wasn’t via the way of the prophet. Never once were they attracted to the Quran because never once did you point out that whatever they read other than the Quran was wrong and not from me”.

Now I might sound I am in some level of bigotry here but upon closer scrutiny, I am not. The christians or people from other denominations have equal rights to say that “Actually you muslims are wrong according to our dogma. According to our beliefs, you all will enter hellfire.” And I am okay with that. And get this:

SO IS OUR ENTIRE GOVERNMENT, MUSLIM POPULACE AND ISLAM IN GENERAL. We do not mind you to think that WE are the unsuccessful ones in the hereafter, just like we think YOU are. But will that harm perpaduan?

Not at all. After all this, we still go to our friends’ daughter’s weddings, sit and sip Stevia-laced coffee in any kopitiam, and fight with one another whether Man U is better than Liverpool or imbibe uniappam in any banana-leaf restaurant.

What is preventing us from having our Mokhtar Dahari-Soh Chin Aun-Santokh Singh moments are NOT religion. Definitely NOT Islam. They are politics, and we have diverse ways to view THAT one. Speaking of which ...
Sorry Dr Zakir. Not much comment in here, apart from giving my two-cents view from a religious standpoint. I am neither a politician nor like politics that much, but I do NOT conform to the plan of making our top-most potential people to take over the premiership who have come from a background of homo-sexuality.

Any persons, entities and politicians who conform to this should not be agreed upon. Period. That’s my entire political thoughts wrapped in 2 sentences. Clever, Sensible and Far-looking is what I is.

Lastly Dr Zakir, do not take things too hard, as I said. Perchance if you could be visiting (on your way) to a small dilapidated coffee stall by the roadside in Keramat, maybe you can stop by and I can interest you with some home-made cheese pisang goreng and the best lemang this side of the hemisphere? No?

Sincerely,

Your brother

J Rizal

ps: check for adherence to Anas’ rules for Anonymous writers:-

4. Your presence is slowing down Malaysia’s political revitalization

1. No profanity---Checked
2. Seditious – nope.
3. Don’t play God --- Na’uzubillah.
4. Sweeping statements – Like, “You cause family disputes” kind of sweeping statements?
Nope.
5. Facts as opposed to opinions – Whaaaat? I thought I should be asking you that, especially
with that “Your presence here is causing negative impact” thing

♥ 20-Minute Gentle Evening Yoga Stretches with Nika Karan to wind down and sleep better. Snap & Share pictures of your progress. Tag us @JoannaSohOfficial @NikaKaran #JSohActive #HERNetwork
♥ HER Network is NOT SPONSORED. It's an online network I created 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 from inside and out.
♥ Subscribe to my YouTube channel: https://www.youtube.com/user/joannasohofficial for exciting content every Monday, Wednesday and Friday.

"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

Polish-bred and Malaysia-based Nika Karan, is a holistic health coach & yoga teacher. As a busy entrepreneur and mum of 2 boys, she's on a mission to teach other mums how to get in the best shape of their lives while eating better, cooking faster and exercising smarter. You can find more info about Nika's signature transformation programs at https://www.nikakaran.com


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This workout combines relaxing yoga sequence with high intensity exercises to help you burn fat more effectively, and at the same time, give you the "relaxation" you need.

Exercises Sequence:
- Sit with Legs Crossed
- Head & Neck Rotation
- Shoulder Rotation
- Side Stretch
- Downward Dog
- Baby Cobra
- Half Locust + Hands Stretch
- Cobra
- Downward Dog Split
- Pigeon Pose
- Child's Pose
- Seated One Leg Forward Bend
- One Leg Side Spinal Twist
- One Leg Side Spinal Stretch
- Butterfly
- Knees to Chest
- Legs Up the Wall
*Advance variation: Shoulder Stand + Plow Pose
- Happy Baby Pose
- Side Spinal Twist
- Shavasana + 4-7-8 Breathing


Total Workout Time: 20 minutes
Best Results: Do this sequence in the evening to destress, wind down and sleep better.

Here are more yoga videos by Nika Karan to guide you through your journey: https://www.youtube.com/playlist?list=PLyP8pbBMxcsgVTh7dj-60LjZlaQKPhwJK


Please LIKE, SHARE & SUBSCRIBE. Follow us!

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=============== Set It Off - Medley 11 Songs =================
Vocal : ToNy_GospeL
All Music : ToNy_GospeL
Illust : Nutgie
Special Thanks : JayVounter
Animator : ToNy_GospeL
Mix & Masterings : ToNy_GospeL
================ Original Song by Set It Off ==================

Medley first version : https://youtu.be/evZh79yp1c8

"Merry Christmas 2020" and Hello everybody and say my name ToNy_GospeL

This video is an extension of the medley that has been done before, according to this clip in 2018. To be honest, I'm a huge fan of Set it off.I'm still listening Duality ,Cinematic ,Up side Down albums.
I used to cover the songs of "Set it off" 3 songs on my YouTube channel.
I hope you enjoy this medley and stay awesome dude.

Lyrics

(I'LL SLEEP WHEN I'M DEAD) : shorturl.at/bfrX6

I’m stuck self torturing
My meds are failing me
Internal clock in smithereens
Can’t fix this, I’m hopeless

My eyes are stapled open wide
As I lay down on my side
I am bouncing off these walls
As I focus on the clock
Time stands still but I cannot
I should strap myself in bed
I guess I'll sleep when I am dead...

(I'D RATHER DROWN) : shorturl.at/cnOU9

Thanks for treating me like every boy you meet
So please, come in and take a seat
Here's the part where I learn and you will teach
On how to treat people like a piece of meat

(HORRIBLE KIDS) : shorturl.at/cinFW

Why is it me they're after?
Couldn't they pick another one?
One day I'll spit their laughter
And bite their tongue

Horrible kids, would you look what you did?
It was your ignorance that formed a beast with your wit

Ba-da-da-da-bum-

(NIGHTMARE) : shorturl.at/zU049

I hear it creeping from the corner
And all I know is that I don't feel safe
I feel the tapping on my shoulder
I turn around in an alarming state
But am I losing my mind? I really think so
Not a creature in sight
But what you don't know...

(KILL THE LIGHTS) : shorturl.at/wABT1

So we all stand enthralled by this bland curtain call
And the truth we pursue as we all, we all beg you to

Kill the lights, kill the actor, kill the actress
I'm afraid that the spotlight dried you up, whoa, whoa oh

Don't even think about it
Don't even think about it, no
We're begging you
To kill the lights, kill the actor, kill the actress
Or kill us all

(N.M.E.) : shorturl.at/huCIS

Remove the gag and step away he's suffocating!
You pull the strings day after day, that's why he needs a-
-break! From you! Bid your ass adieu!
A break! From you! Bitch, your ass is through!

Oh I hope he hears these words
Maybe next time he will learn

(PLASTIC PROMISES) : shorturl.at/jGHPY

Please, don't tell me that we're fine
I've got too much on my mind!
Isn't this too plain to see? Maybe, yeah!
'Cause we lost too much to gain
We were dancing in the rain
Tell me what am I to do?
With a double dose of

(PARTNERS IN CRIME) : shorturl.at/gjNS3

You'll never take us alive
We swore that death would 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!

(Wolf in Sheep's Clothing) : shorturl.at/swNP1

So could you
Tell me how you're sleeping easy
How you're only thinking of yourself
Show me how you justify
Telling all your lies like second nature
Listen, mark my words, one day (one day)
You will pay, you will pay
Karma's gonna come collect your debt

(Bleak December) : shorturl.at/djvC5

Watch you pretend, you know it all
Shift any blame aside
Vending the victim when it sells
How do you even sleep at night?
As I drive and drive
In that bleak December, you're just too cold
But I need the answer, before you'd fold
You would hold your cards inside your chest
I think I drove too far for that bleak December
And how full of shit you are

(The Haunting) : shorturl.at/aftLN

No one will love you like I did,
Will treat you like I did,
So go on wear that scarlet letter.
No one will love you like I did,
Will touch you like I did,
So good luck finding something better.

Playlist ที่น่าสนจายยย
- (All TEASER) บทเพลงของฆาตกร IdentityV : https://bit.ly/2WNy2sw
- รวมคลิปเกม Identity V (อัดเกม) : https://bit.ly/2FcgzEb
- HigH LigHT | (จับภาพตาดูฉากนี้!?) IdentityV : https://bit.ly/31DtFnN
สมัครสมาชิก Youtube Member : https://bit.ly/2ZgMOMD
อันนี้ช่องใหม่ TG GameCaster (LIVE เกมยาวๆ) : https://bit.ly/31FvmRG

Contact Me

สำหรับคนที่ไม่เคยได้ทำบุญ ไม่เคยได้สงเคราะห์คน(!) ก็สามารถ

Donate : Paypal ให้กระผมได้นะครับ
https://youtube.streamlabs.com/tonygospelofficial

Donate : True Wallet / True Money
https://tipme.in.th/ToNy_GospeL

สามารถเข้ามาคุยกันแบบ Real Time ได้ทาง Discord นี้เลยครับ (ห้องจริงมีห้องเดียวถ้วนนะครับ)
LINKS DISCORD OFFICIAL : https://discord.gg/PuNVVTCJ5F

นี้เป็น Web page ใน Facebook ของผมนะครับ
https://www.facebook.com/ToNy.GospeL.Official

อันนี้ Facebook ส่วนตัวนะครับ
https://www.facebook.com/pianist.magisternegimagi

#Setitoff #Medley #TG

FITNESS SERIES: JAYDA’S LEG WORKOUT ROUTINE

WATCH TO FIND OUT Jayda’s leg workout routine for firm, toned gorgeous legs! Do this routine at the gym, at home or even while you’re watching TV. It’s easy, fun and the results are real!!

*Disclaimer: we are not certified trainers, just simply showing you guys do what we like to do and what works for us. :)

This video is about Jayda’s leg fitness routine FOR QUADRICEPS, HAMSTRINGS, GLUTEUS MAXIMUS AND INNER THIGH. Please note Jayda likes to do other leg exercises but these are her FAVES!

As we say in the video, you just have to find what works for you! As for us, we have learned so much from working out and working with trainers. We are always learning more and welcome new exercises! We hope this video will inspire you to get up and work those legs for that firm,
toned look!!



FORWARD WALKING LUNGE
-Place your hands on your hips or at your side
-Stand tall with your shoulders back
-Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees
-Push yourself to the starting position
-Repeat for your left leg
-Do 3 repetitions of 10x for each leg


REVERSE LUNGE
-Step backward with your right leg and lower your body into a lunge
-Knee is bent at 90 degrees
-Return to the starting position
-Repeat for your left leg
-Do 3 repetitions of 10x for each leg


CURTSY LUNGE
-Grab a pair of dumbbells (Jayda is using 5lbs) and hold them at arm’s length at your sides
-Step backward and to the side so that your lead foot ends up in front of your back foot (like a curtsy)
-Lower your body until your front knee is bent at least 90 degrees
-Return to the starting position and repeat with your other leg
-Do 3 repetitions of 10x for each leg


JUMP SQUATS
-Stand with your feet shoulder width apart
-Start by doing a regular squat, then engage your core and jump up explosively extending your legs straight
-When you land, lower your body back into the squat position to complete 1 repetition
-Do 3 repetitions of 10x


REAR FOOT ELEVATED LUNGE
-Place your right foot on a bench keeping your toes pointed, with the pressure penetrating the ball of your left foot and the top of your right foot
-Step or hop away from the bench with you left foot to get in lunge position
-Once in position, slowly lower yourself with control until your right knee just about touches the floor
-Then push back up through your left leg to the starting position.
-Make sure your left knee (front knee) does not extend past your toes.
-Do 3 repetitions of 10x for each leg


INNER THIGH LEG LIFT
-Lay down on your side with your right leg crossed over your left leg
-Place your right foot flat on the ground making it like a triangle
-Flex your left foot and lift slowly off the ground
-Do 3 repetitions of 15x on each side



Let us know on the comments below how you like this leg exercise routine!!

Please subscribe to our CHANNEL, turn on that NOTIFICATION button and COMMENT what you to see next from us!

KEEP #Tubingalong

With Love,
J & G
( Mother-Daughter Duo)



Follow us on INSTAGRAM too!! xx

www.instagram.com//jjayda

www.instagram.com//ginaforever



MUSIC:
Music by Alundra - https://thmatc.co/?l=9A64A5CF
Music by DANSU - https://thmatc.co/?l=37CD8E0E