Football Enthusiasts! Vote For Your Favourite Team

The World Cup in Brazil is almost upon us, many great teams all with their own abilities and qualities. Of course not everyone has the same favorite player or teams which makes it hard to decide who is the best team ever.

On this page you can vote once for your favorite team. The results will be shown with the number of votes.

VOTING ENDS 6TH JUNE 2014

For the country with the most number of votes at the end of the contest on June 6th, @BodogAsia will place a wager of RM65,000 on that team.

And if the most voted country wins the world cup, the prize money will be shared amongst all participants.

For example, if Honduras with winning odds of 2501 wins the world cup, a total of USD50 million will be given as prize money to all players.

Hope you enjoy the read, and please have a vote of your favourite from here at http://bit.ly/fcbodog4

Remember to submit your email and click submit. An email will be sent to your email, so verification is required.

Strawberry-Cheesecake Oatmeal

Good morning everyone

Today I made myself strawberry-cheesecake oatmeal for breakfast. I really loved this one and I want to share the recipe with you!

50g soft homemade oatmeal oats

150ml Almond milk 

180g low fat curd cheese 

100g strawberries

Mix everything and cook over medium heat until it has thicken to desired consistency. 

Nutrition fact

55g carbs, 24g protein, 7g fat 401 calories

LauraStar is the best! Why... ?

Introducing a new way of ironing with the LauraStar Lift

 World’s leading manufacturer and distributor of innovative, top-of-the-range ironing solutions.

With all of the electrical brands out there, it can be hard to keep up with every single one. Regardless of whether you’re a senior electrical shopper, you’ve lost count of how many times you’re on the hunt for just an iron all the time, some brands can get lost in the noise. To help you figure out why LauraStar is the best iron (which looks like a mini vacuum cleaner ), noteworthy brand you should be paying attention to, we've summarized up here for you.

Compact and light, Laurastar Lift with a handle that lets you take it everywhere, from the ironing board to the clothes hanger. It is as effective for a final touch on a hanging garment as for ironing a shirt on the board itself.

Laurastar Lift is ready to use in just 3 minutes so you can wear your beautifully ironed shirt in no time at all. It automatically turns off after ten minutes of non-use for peace of mind.

Laurastar’s exclusive professional 3D Active soleplate diffuses an ultra-fine yet powerful steam that adapts to all fabrics and enables vertical steaming. Steam is diffused evenly eliminating creases in a single movement, and fibres are completely refreshed so your clothes stay beautiful for longer. Pulse steam, the latest Laurastar innovation, is diffused in short intermittent pulses, guaranteeing optimal distribution and perfect results regardless of the material or colour of your clothes. Steam pressure is constant which allows you to take on the most challenging creases.

Smart features of the Laurastar Lift include:

• Easy to carry handle
• Secure compartment for the iron
• Steam cord storage
• Easy to place on the floor with its feet
• Insulating mat for warm iron
• Back lit water tank
• Automatic cable re-winder

LauraStar Pulse

With the Laurastar Pulse, discover Laurastar’s latest technological innovation. Thanks to its exclusive pulsed steam system, active board and 3D active soleplate, the Laurastar Pulse beautifies your clothes by bringing together the Swiss know-how of its engineers and designers.

1. Double volume of extra fine steam, for a lasting result leaving no damp traces
2. A constant pressure of 3.5 bars produces 200 litres of steam volume per minute – the result is professional ironing quality.
3. Foldable board with six height-adjustment settings for all ironing requirements.
4. Removable 1.2 litre reservoir – permanent ironing without waiting.
5. Folds away to just 20 cm for maximum space savings.
6. Intelligent, intuitive function of the automatic steam for fast and effortless ironing twice as fast.
7. Automatic blower and vacuum from the 2-speed board for cold, crease-free ironing.
8. Iron safety storage box, to keep the still warm iron well protected.
9. Scale filter – ordinary water can be used and the iron’s service life is extended.
10. Super fast heating time in three minutes for immediate use.

Check them out at 

http://visionary.com.my/

How can I lose weight before Chinese New Year?

The food choices you then make to obtain these 1,200 calories is the crucial factor in how hungry or otherwise you will feel. To beat hunger pangs completely, try these fail-safe tips:

1. Make two thirds of your diet plant-based. Pasta, rice, beans, bread and fruits and vegetables give maximum fill for minimal calories, and making them the main rather than secondary part of your meal means you'll always have plenty to eat.
2. Choose high fibre options wherever possible. Fibre doesn't contain any calories, so it fills without being fattening. It also slows down stomach emptying so that you feel full for longer. And because you have to chew high fibre foods so well it forces you to eat them more slowly.
3. Eat high water foods. Water is the ultimate low calorie, high volume food, so liquid meals such as soups and stews can be particularly satisfying, and kinder to your waistline. Another trick is to drink a glass of water before a meal to trick the stomach's stretch receptors into sending 'I'm full' messages to the brain.
4. Don't skimp on low fat sources of protein, such as fish, grilled chicken and lean meat. Lean protein has an effective blunting effect on your appetite, and can make you feel full for longer.
5. Cut the fat. Apart from the obvious reason - that it has more than twice the calories than the same weight of protein or starch - fat is also the least filling food component of all.

If you follow these rules, you'll be able to eat really well (for example cereal and fruit for breakfast, soup, bread and yoghurt for lunch and a large veggie curry and rice followed by fruit fool for evening meal) and
still not go over 1200 calories. You can count calories yourself.

The Perfect Morning Workout

Don’t start your day hating life. Jumpstart your fat burners and build muscle with this quick at-home routine. 

Mornings are, to put it bluntly, hell for some of us. The sound of the alarm clock violently ringing in our ears rips us out of rest and puts us instantly in a bad mood. Worst of all, we're completely aware of being in a bad mood, but believe we're powerless to stop it. We have to wait until the mood burns off and hope we don't do anything we'll regret later.

It probably shouldn't be this way. After all, the way you wake up in the morning affects the rest of your day—diet and training included. If you start out on the wrong side of the bed, you're more likely to hit up the fridge and dominate that cheesecake. A bad morning becomes a bad day.

So here are some ideas for those of you who only have a few minutes a day to exercise. 

More video link  : https://www.facebook.com/photo.php?v=421333597997371&set=vb.196014570529276&type=2&theater

Warm up with the mobility and dynamic flexibility moves. Then perform the 1-minute drill. Rest 15 to 30 seconds, then do the strength circuit. Rest 1 minute. Repeat the drill and strength circuit sequence three to five times. After the first round, try to work at an effort of 7 or 8 (on a scale of 1 to 10) each time you perform the 1-minute drill.


MOBILITY AND DYNAMIC FLEXIBILITY
Perform the following exercises as fast as possible with good form. Rest 30 seconds between exercises and 1 minute between rounds. Perform 2 rounds.

3-Step Lateral Run and Pause (5 reps)
From a strong tall posture, perform a high knee run sideways taking three total lateral steps, running on the balls of your feet, driving the elbows back and maintaining good upright posture. Do not cross your feet as you run. On the third step pause and maintain balance for at least 1 to 2 seconds before running in the opposite direction. That's one rep.

Lateral Speed Lunge (8 reps)
From an athletic position, take a lateral step to the right. Quickly and with good squat form, touch your right hand (outside your right leg) to the floor and immediately drive your body up and shuffle one step over to the left touching the floor with your left hand. Your body should be completely extended (tall) when you move from side to side.

Spiderman Climb (10 reps per leg)
Start in the top of the pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Slowly return your leg to the start position and repeat with the opposite leg.

1-MINUTE DRILL
Perform the following exercises for 15 seconds each.

Jumping Jacks
Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Repeat.

High Knees
Run in place, with knees driving toward your chest.

Side-to-Side Hops
Starting with feet together, push off with your right foot to hop laterally to the left about 3 feet. Land on your left foot and follow with your right. Hop back, this time pushing off with your left foot. Repeat.

Mountain Climbers
Start in a pushup position. Keeping your head in line with your body, bring your right knee to your chest, then back to starting position. Alternate rapidly with the left leg.


STRENGTH CIRCUIT
Complete as many repetitions as you can of each exercise in 20 seconds. Rest 20 seconds, then move to the next exercise. (And to take your workouts to the next level in minimal time, be sure to check out The Big Book of 15-Minute Workouts.)

Jumps
Dip down at the hips and knees, and then explode up.

Pushups with Row
Get into pushup position with your arms straight and your hands resting on light dumbbells. Squeeze your abs and glutes as you perform a pushup. At the top, pull one dumbbell off the floor and toward you until your elbow is above your back. Slowly return the weight to the floor and repeat with the other arm.

Two-Way Lunges
From a standing position, take a large step forward with one leg, then immediately lunge backward. Switch legs after 10 seconds.

Single-Leg RDL
Stand with your feet slightly more than shoulder-width apart. Raise one foot and extend it behind you, just off the floor. Contract your glutes, brace your abs, and keep your spine naturally arched. Focusing on balance, lower yourself until your torso is parallel to the floor. Initiate the movement by pushing your hips back. Push back up to the starting position. Switch legs after 10 seconds.

Glute Bridges
Lie on your back with your knees bent, feet flat on the floor. Squeeze your glutes and raise your hips so your lower back is off the floor. Hold for 20 seconds.

10 Ways to Control Your Cravings

You can lose weight by overcoming your cravings now. Here are the latest tricks :

1. Avoid your triggers.
   
   
   “You crave what you eat, so if you switch what you’re eating, you can weaken your old cravings and strengthen new ones. This can happen pretty fast. The first few days are always the hardest, and you probably can’t completely eliminate your old cravings. But the longer you avoid your trigger foods, the less likely you may be to want them. In fact, you’ll probably begin to crave the foods you eat, a real bonus if you’ve switched to fresh fruit.
   
2. Destroy temptation.
   
   
   If you’ve succumbed to a craving and bought a box of cookies or some other trigger food and start to feel bad while eating it, destroy it. “Don’t just throw it away; run water over it, ruin it. You’ll feel a sense of accomplishment that you’ve licked your binge. Don’t think about the money you’re wasting. If the cookies don’t go into the garbage, they’re going straight to your hips.
   
3. Go nuts.
   Drink two glasses of water and eat an ounce of nuts (6 walnuts, 12 almonds or 20 peanuts). Within 20 minutes, this can extinguish your craving and dampen your appetite by changing your body chemistry.
4. Jolt yourself with java.
   Try sipping a skim latte instead of reaching for a candy bar. The caffeine it contains won’t necessarily satisfy your cravings, but it can save you the calories by quenching your appetite. And the warm richness and ritual can distract you.
5. Let it go.
   Since stress is a huge trigger for cravings, learning to deal with it could potentially save you hundreds of calories a day. This will take some practice. You can try deep breathing or visualizing a serene scene on your own, or you can speed things up by buying one of the many CDs that teach progressive muscle relaxation.
   
6. Take a power nap.
   Cravings sneak up when we’re tired. Focus on the fatigue: Shut the door, close your eyes, re-energize.
   
   
   
7. Get minty fresh.
   Brush your teeth; gargle with mouthwash. “When you have a fresh, clean mouth, you don’t want to mess it up.
8. Distract yourself.
   If only ice cream will do, it’s a craving, not hunger. “Cravings typically last ten minutes. Recognize that and divert your mind: Call someone, listen to music, run an errand, meditate or exercise.
   

   
9. Indulge yourself -- within limits.
   Once in a while, it’s OK to go ahead and have that ice cream. But buy a small cone, not a pint. Try 100-calorie chocolate bars and 100-calorie snack packs of cookies, peanuts or pretzel sticks. The trick is to buy only one pack at a time so you won’t be tempted to reach for more. And since even 100 extra calories can sabotage weight loss if you indulge daily, strike a bargain with yourself to work off the excess calories. A brisk 15-minute walk will burn 100 calories or so.
   

   
10. Plan or avoid.
    Vary your usual routine to avoid passing the bakery or pizzeria. If you know you’ll be face-to-face with irresistible birthday cake, allocate enough calories to fit it into your diet.
    
    

Top 10 Abs Exercises

Abdominal Hold

• Sit tall on the edge of a sturdy chair (or step with four risers) and place your hands on the edge with your fingers pointing toward your knees.
• Tighten your abs and bring your toes 2 to 4 inches off the floor. Lift your butt off the chair.
• Hold this position for as long as you can -- aim for 5 to 10 seconds.
• Lower yourself down and repeat.
• Continue this exercise for 1 minute.

The Side Crunch

A deceptively difficult move, the side crunch tests your balance while it teases your oblique muscles. (It worked my hips in a way I've not felt in a while, too.)

• Kneel on the floor and lean all the way over to your right side, placing your right palm on the floor.
• Keeping your weight balanced, slowly extend your left leg and point your toes.
• Place your left hand behind your head, pointing your elbow toward the ceiling.
• Next, slowly lift your leg to hip height as you extend your arm above your leg, with your palm facing forward.
• Look out over your hand while bringing the left side of your rib cage toward your hip.
• Lower to your starting position and repeat 6 to 8 times.
• Do two sets of 6 to 8 reps, and then switch sides.

The Hundred

• Sit tall on the mat with your knees bent by your chest and your hands at your sides.
• Lie down with your knees bent and your palms facing down.
• Exhale and raise your head and shoulders off the mat.
• Vigorously pump your arms 6 inches up and down, reaching with your fingertips.
• Inhale for 5 pumps, then exhale for 5 pumps. Be sure to curl your chin in toward your chest.
• Do 100 pumps, or 10 full breaths.
• Try to keep your lower back pressed in toward the floor and keep your lower abs pulled in toward your spine. You should keep your abs engaged this way throughout the workout.

Opposite Arm and Leg Raise
Done during my workout warm-up, this move makes me feel longer, steadier, and seriously balanced. Thanks, core!

• Begin on all fours, aligning your knees under your hips and your wrists under your shoulders.
• Raise your left arm to shoulder height and your left leg to hip height.
• Hold for 2 counts, reaching forward with your fingers and back with your heels.
• Repeat this exercise on the opposite side.
• Do 15 to 20 reps, alternating sides.
• For a bigger challenge, touch your opposite elbow to your knee as you pull your arm and leg in.

The Prone Plank
A super-simple, do-anywhere move

• Get into a full pushup position with your palms on the floor beneath your shoulders.
• Hold here for 30 seconds, with your abs contracted and your arms and legs extended and your head aligned with your spine.
• As you build strength, hold this position longer, up to one minute.
• Go deeper: Try the one-arm stable switching plank.

Squat Thrust with Twist

• Stand with your feet shoulder-width apart and extend your arms in front of you at shoulder height.
• Begin by squatting down, bending your knees 90 degrees, and twisting your upper body to the left.
• Now come up and repeat the exercise to the right.
• Keep your weight in your heels and don't allow your knees to jut forward away from your toes.
• Keep your knees facing forward as your chest and shoulders move side to side.
• For the best results, bend your knees as close to 90 degrees as possible.

The Climb Up
Crunchier than most of the lying-down crunches I've tried, this move also makes the cut simply because it's novel.

• Start by lying on the floor with a 3-foot-long scarf or towel wrapped around the ball of your right foot, knees bent, left foot on the floor.
• Hold the scarf in both hands, and extend your right leg, keeping your foot flexed.
• Slowly walk your hands up the scarf as you lift your head and shoulders off the floor. Hold for a count of 2.
• Now lower yourself back to the starting position, walking your hands back down the scarf.
• Do two sets of 8 to 10 reps on each sides Be sure to keep your head neutral -- don't tuck your chin or tilt back.

Ballet Twist
I like the really generous side-stretching in this modified half-crunch. (When I first tried this move, I had a buddy hold my feet still at first until I got the motion down -- it was helpful to have her watch my form and correct the angle of my back.)

• Sit on the floor and extend your legs, pressing them firmly together.
• Lean back 45 degrees from the hips.
• Keep your abs engaged as you bring both your arms overhead like a ballerina.
• Slowly twist your torso to the right, placing your right arm on the mat. Keep your left arm reaching overhead for a slow count of 3.
• Repeat the movement, keeping your left arm on the floor, and keeping your butt and heels on the floor.
• Contract your abs to support your spine as you return to center, bringing both arms overhead.
• Continue alternating sides. Do 2 sets of 6 to 8 reps on each side.

The Single-Leg Stretch
The top of my abs burns at first when I do this move consistently, and after a few days my whole six-pack feels engaged. Nice.

• Lie back in the center of your mat with your knees bent. Lift your head and shoulders and curl your chin in toward your chest.
• Inhale as you draw your left knee in toward your chest, placing your left hand on your ankle and your right hand on your knee.
• Lift your right leg about 45 degrees off the floor.
• Switch legs, extending your left leg while hugging your right leg to your chest.
• Switch hand positions each time your switch legs, placing your right hand on your right ankle and your left hand on your right knee.
• Do between 5 and 10 reps for each side.

The Cobra
After doing a series of regular crunches and other lying-down exercises, getting into cobra pose is a welcome change. It always makes me feel like I'm lengthening the front of my rib cage, too, which is a sweet reward.

• Lie facedown on the floor with your palms near your chest.
• Lift your head, shoulders, and chest off the floor, pulling your shoulder blades down and together.
• Hold for 2 counts and then lower back down. Repeat 8 to 10 times.
• For a more difficult exercise, try lifting your thighs and hips off the floor.