LessonLearned

Inspired by Marina and the Diamonds.

My November's favorite is PRIMADONNA GIRL by Marina and the Diamonds.

This is one of my lazy day. I was trying to imitate Marina and the Diamonds and become a Primadonna Girl. Opppss. This is for fun, though.

For more Idea about this. Watch this MV

http://www.youtube.com/watch?v=Gj5L9SYhoSE&feature=share&list=ALHTd1VmZQRNomRNckR5WBkQyLTCqB4zh-

--xoxo DL.

 

Aiming to have a Good Posture?

General Posture

1. 1
   Identify good posture. Good posture is nothing more than keeping your body in alignment. What it looks like when standing is a straight back, squared shoulders, chin up, chest out, stomach in. If you can draw a straight line from your earlobe through your shoulder, hip, knee, to the middle of your ankle—you've got it.
2. 
   
   • Using a mirror, align your ears, shoulders, and hips. Proper alignment places your ears loosely above your shoulders, above your hips. Again, these points make a straight line, but the spine itself curves in a slight 'S'. You'll find that this doesn't hurt at all. If you do experience pain, look at your side view in a mirror to see if you're forcing your back into an unnatural position.
   • The spine has two natural curves that you need to maintain called the 'double C' or 'S' curves, these are the curves found from the base of your head to your shoulders and the curve from the upper back to the base of the spine. When standing straight up, make sure that your weight is evenly distributed on your feet. You might feel like you are leaning forward, and look stupid, but you don't.
     
     
     
     
3. 2
   Train your muscles to do the work. Exercises that strengthen the muscles across your upper back and shoulders will help you maintain good posture. You don't need to develope a body builder physique—it's more important to build "muscle memory" so that you unconsciously, naturally, maintain correct posture without fatigue. Try the following, with or without hand weights:
   
   
   
   
   • Exercise One
     • Square your posture, head upright, so that your ears are aligned over your shoulders.
     • Raise both arms straight out, alongside your ears, palms up.
     • Bend forearms in and back, toward shoulders, in an effort to touch your shoulder blades with your fingertips.
     • Do ten repetitions with both arms, then alternate ten reps for each arm singularly.
   • Exercise Two
     • Align ears with shoulders as in Exercise One.
     • Raise both arms out to sides at shoulder height, and hold for a slow count of ten.
     • Slowly lower arms to sides, counting ten as you lower.
     • Slowly raise arms back to shoulder height, counting to ten as you raise arms.
     • Do ten reps, constantly checking your alignment with each rep. If ten reps are too many to start, do as many as you can. You should at least feel a slight fatigue in the shoulder muscles.
4. 3
   Be a penguin. While you wait for a web page to load, bread to toast, popcorn to pop or the microwave to beep, place elbows at your side, and touch your shoulders with your hands.
   • Keeping your hands on your shoulders and your ears aligned, raise both elbows (count one, two) and lower them back down (count one, two). Do as many reps as your wait allows. You'll be surprised how much exercise fits into 30 seconds.
5. 4
   Do stretches. This can greatly help if you find that you have a sore back or neck. It's also good to do during the day, if your job requires you to sit for long periods.
   
   
   
   
   • Tilt or stretch your head in all four directions over your shoulders (forward, back, left, right), and gently massage your neck. Avoid rolling in a circle, as it may cause further strain.
   • On your hands and knees, curl your back upwards, like a cat, and then the opposite. Think about being able to place a bowl in the hollow of your back.
   • Repeat the exercises a few times each day. Doing them in the morning helps your body stretch out the muscle lethargy of sleep, and periodically throughout the day helps raise your energy level without a heavy workout.
6. 5
   Practice yoga. Yoga is excellent for posture, and for your health in general. It can also improve your balance. Yoga works your core muscles, making them stronger and helping you to keep a proper body alignment.
   • Yoga will also help by teaching you on how to hold an erect posture while sitting, standing, and walking. Look for classes in your area, or scout YouTube for instructional videos.
     
     
     
     

Standing Posture

1. 1
   Find your center. Proper standing posture is about alignment and balance. It also lends an air of confidence. Here are some tips for achieving the correct upright posture:
   • Place your feet about shoulder width apart—the same stance you would use for working out or many other physical activities.
   • Stand up straight. This is, of course, the key to good standing posture, and bears repeating. As you develop good posture habits, this will become second nature.
   • Keep your weight on the balls of your feet. When you rest on your heels, your natural tendency will be to slouch. Try it: stand up, and make an effort to stand on the balls of your feet, and notice how the rest of your body follows. Now rock back so your weight is on your heels. Notice the way your entire body shifts into a "slouchy" posture with this single motion.
   • Keep your shoulders squared. It may feel unnatural at first, if you have not developed good posture habits. Like standing up straight, however, this will become second nature.
   • Pull your head back and up. Picture yourself reaching for the ceiling with the top of your head. Keep your head square on top of the neck and spine as you do this. Not only will this improve your posture, you will look taller and leaner, too. Try it!
2. 2
   Teach your body what it feels like. Stand with your back against a door or wall, with the back of your head, your shoulders, and your butt just touching it. If it feels awkward and uncomfortable, don't worry—as you develop good posture habits and train your body, it will feel uncomfortable to not stand this way.

Walking Posture

1. 1
   Start with good standing posture. Walking with good postures is simply an extension of standing with good posture. Keep your head up, shoulders back, chest out, and eyes looking straight ahead.
   • Avoid pushing your head forward.

Sitting Posture

1. 1
   Sit up straight! How often did your mother tell you that? For many people, that got filed right next to "eat your peas," or "your eyes will stick that way." Mom was right, though—at least about your posture. Now, especially, when so many of us sit at a desk all day, it's important to follow these basic guidelines, both for your posture and for your health.
   • If you work long hours at a desk, and have the option, use a chair that's ergonomically designed for proper support, and designed for your height and weight. If this is not an option, try using a small pillow for lumbar support.
   • Align your back with the back of the office chair. This will help you avoid slouching or leaning forward, which you may find yourself doing after sitting too long at your desk.
   • As with standing posture, keep your shoulders straight and squared, your head is upright, and your neck, back, and heels are all aligned.
   • Keep both feet on the ground or footrest (if your legs don't reach all the way to the ground).
   • Adjust your chair and your position so that your arms are flexed, not straight out. Aim for roughly a 75- to 90-degree angle at the elbows. If they are too straight, you're too far back, and if they are more than 90 degrees, you're either sitting too close, or you're slouching.
2. 2
   Take standing breaks. Even if you are using perfect posture while sitting in the best chair in the world, you need to stand up and stretch, walk around, do a little exercise, or just stand there for a few minutes. Your body was not designed to sit all day, and recent studies from the University of Sydney have found that "Prolonged sitting is a risk factor for all-cause mortality, independent of physical activity."

Driving Posture

1. 1
   Start with good sitting posture. Not only is good posture recommended simply for good posture's sake, it's also important for more practical safety concerns. Your car's seating and protective systems were designed for people sitting in the seat properly, and can actually have an impact on safety in the event of a collision.
   • Keep your back against the seat and head rest.
   • Adjust your seat to maintain a proper distance from the pedals and steering wheel. If you're leaning forward, pointing your toes, or reaching for the wheel, you're too far away. If you are bunched up with your chin on top of the steering wheel, you're too close.
2. 2
   The head rest should be adjusted so that the middle of your head rests against it. Tilt the head rest as needed to maintain a distance of no more than four inches between the back of your head and the head rest.

Carry That Weight

1. 1
   Avoid unintentional back injury. Lifting and carrying presents extra loads and balance problems that are not part of your normal, everyday physical structure. Lifting or carrying objects without regard to your physiology can cause discomfort, pain, or in some cases, real injury. Here are some guidelines for proper load-bearing posture.
   • When you're lifting something off the ground any heavier than your cat, always bend at the knees, not the waist. Your back muscles are not designed for that, but your large leg and stomach muscles are. Use them well.
   • If you do a lot of heavy lifting, either as part of weight training or as part of your job, consider wearing a supportive belt. This can help you maintain good posture while lifting.
   • Keep it tight. The closer you keep large or heavy objects to your chest, the less you use your lower back when carrying them. Instead, the work is done with your arms, chest, and upper back.
     • Try holding a five pound sack of flour, and hold it far out in front of you. Now, slowly pull it closer and closer to your chest and feel the different muscle groups come into play as you do this.
   • Balanced your load to prevent stress and fatigue. If you're carrying a heavy suitcase, for example, change arms frequently. You'll know when.

Sleeping

1. 1
   Sleep soundly. While you will not be able to consciously maintain a particular posture while sleeping, how you sleep can have an effect on your waking posture.
   • Using a firmer mattress will help by maintaining proper back support.
   • Sleeping on your back will help keep your shoulders straight, and it is usually more comfortable for the back than sleeping on the stomach.
   • If you prefer sleeping on your side, try slipping a small, flat pillow between your knees to help keep your spine aligned and straight.
   • Use a pillow to provide proper support and alignment for the head and shoulders. Don't overdo the pillows—too many, and your head can be bent in an unnatural position, and you'll not only hurt your posture, you'll wake up stiff, sore, and groggy.

Train Your Core Muscles

1. 1
   Stay in shape. To keep your entire musculoskeletal system in tune to support your posture, it's important to keep yourself in shape. Try these tips:
• Lie on your back, with your legs bent to about 90 degrees at the knee, and your feet on the floor.
• Pull your belly-button towards your spine and holding it at the end. This is a different type of contraction than crunches (crunches feel like they are more at the front of your stomach, while this feels like it is more inwards and towards your back).
• Hold for ten seconds, repeat eight times. Repeat daily.
• Maintain the proper posture even if you are getting tired and are not using other muscles like your back or butt muscles.
• Breathe normally during this exercise, as you are training your core to be able to maintain this position during normal activities in daily life.

Credits to. http://www.wikihow.com/Improve-Your-Posture Thank You!

iPromise.

Champorado (Chocolate Rice Porridge) on rainy days. One of the Filipino Traits during bad weather is to eat Champorado. How to make Chammporado?

You Must have these:

Ingredients:

8 tbsp cocoa powder (or about 4 pieces tableya)

1 cup glutinous rice (malagkit)

1/2 cup sugar

3  1/2 cups water

Milk (Evaporated, Condensed, Powdered Milk)

Cooking procedure:

1. Pour 2 1/2 cups of water in a pot and bring to a boil

2. Put-in the glutinous rice and allow water to re-boil for a few minutes

3. Dilute the cocoa powder in 1 cup warm water then pour-in the pot. Stir continously

4. Once the glutinous rice is cooked (about 12 to 18 minutes of cooking with constant stirring), add the sugar and cook for another 5 minutes or until the texture becomes thick.

5. Remove from the pot and place in a serving bowl.

6. Serve hot with a swirl of condensed milk on top.

SOURCE: http://panlasangpinoy.com/2009/09/07/filipino-food-tsampurado-champorado-champurado-chocolate-rice-porridge-recipe/

Quote for today: #1

"Never Expect, Never Assume.

 Never Ask, Never Demand. 

Just Let it be, Because if ti's meant to be, 

It will happen the way it should be." 

 

iT'S ME. DL

YOU KNOW MY NAME, NOT MY STORY!