After living in Malaysia for 2 and a half years, it is time for me to leave. So I made this video in dedication to all of the amazing things I saw and did whilst I was there. This is my experience in Malaysia bundled up into a 3 and a half minute video.
Thank you Malaysia for all of the wonderful times!
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Camping for students! The HOO-YA Campis a fully soft-skill immersion experience set in informal environment to enable participants to access to purposeful activities to engage and be enriched by them.
The Camp is designed to instill self confidence, inculcate responsible self-independence while being inter-dependent on teamwork dynamics to achieve success.
It aims to empower today’s young adults to be positively involved and be responsive, to take charge and be responsible for their actions while honing communication skills and appreciating peers.
At the same time, the young participants will benefit from the English language speaking and presentation project as part of the Camp’s activities.
The Hoo-Ya Campinvokes the young hearts and minds, nurtures their self-esteem and giving them the independence to explore, experience and enrich while enjoying themselves.
The Camp …it is a fun classroom without walls!
HOO-YA Camps use lots of meaningful metaphoric yet fun activities to support the growth of the young adults’ independence, self-esteem, imagination, and critical thinking skill.
At the Camp, they learn, not by being taught, but by experiencing, engaging and working well with the others. Plying on their sense of adventure and inquisitiveness, the young minds are driven to realistically planned mission-based (sensory) activities to thrust them to think, before engaging in purposeful actions to accomplish and achieve while having fun.
The young adult participants will have plenty of opportunities to challenge themselves and discovering creative solutions in a safe, warm and supportive environment while cultivating meaningful relationships and experiences with others.
As part of the Hoo-Ya Camp curriculum, a English language speaking and presentation project is included. This enables them to speak and present with more confidence in the globally-essential English language that is essential to succeed in their studies and as working adults later on in their lives.
And all these are with the FUN enjoyable element in mind – HOO-YA!!
Is an invigorating program to empower young adults
The HOO-YA Camp is specially catered for YOU if you are:
Between 13 – 16 years old and have a basic command of English language
Prepared to step out of your comfort zone to explore and experience to enrich yourself
Passionate about wanting to speak confidently and have a natural conversation with others in the English language
Ready to participate fully in the FUN (soft) skilled-based activities in the outdoors (never overly strenuous, by the way)
Participants who successfully completes the 3 Days HOO-YA Camp will each receive a certificate of completion.
Increased confidence in interacting with others
More enthusiasm in wanting to share and work with others
Increased confidence inEnglish speaking skill
3 Days / 2 Nights Program includes:
Experience facilitators to run the program with all activities as indicated in itinerary
Camping materials including Tents, ground sheets and pads and pillows (excludes personal items such as sleeping bags ) or 2 nights accommodation (dormitory style) – separated by genders
Transportation to and from designated point in Kuala Lumpur / Petaling Jaya to Program site and back
Meals (halal) as specified in itinerary
HOO-YA Certificate of Achievement for all participants
If you are using Apple’s Magic Trackpad there is a likelihood that one day the rubber pads at the bottom of the unit goes missing. I think the design is a bit flimsy and it is very easy for these rubber pads to come out from under the trackpad if you push the unit around on your table. Although you can still use the Magic Trackpad and still retain most of its functions, there are some functions that you cannot do and one of it is text select and this can be annoying.
This hack I am going to show you is for Apple’s ealier version of the Magic Trackpad. They have since come out with the Magic Trackpad 2 – not so sure if they have addressed this issue. Leave your comment below.
Anyway, getting back to the replacement rubber pads, I am now using something which I found from the local hardware store. The brand name is Hyderon. These are polyurethane self-adhesive bumpers. You will need to get the ones with a diameter of 7mm. These polyurethane pads will fit in snugly into the holes.
In terms of the height of these pads they are slightly lower than the original but still enough for you to perform your clicks on the left and right corners of your trackpad. These packs are really cheap. And if you lose them, you can always replace them with new ones.
The photo above shows the replacement polyurethane pads. When you want to place them make sure the hole is clean and free of dust and debris. Cleaning with isopropyl alcohol or lighter fluid to remove any stickiness.
As you can see, it is not very thick, but high enough than the white base plate – so you can still click when you press the left or right edges.
Hope you find this useful. Leave your comment below if you have any other method of addressing this problem 🙂
Suffering from Dehydration Headache or Dizziness? Symptoms of Dehydration and Treatment.
Are You Dehydrated?
You have probably heard that 65% to 75% of your body is made up of water. That is why it is so important to stay hydrated. Your body needs to continually take on water (and a lot of it) to function properly. This affects not just your physical health, but your mental health as well.
Dehydration has the following symptoms
Unnaturally dry skin
Few tears when you cry
You are tired all the time
Bags under your eyes
Rapid breathing or heartbeat
Dry, sticky mouth
You are thirsty all the time
Those are some common signs of mild to severe dehydration in teens and adults. Dangerous cholesterol levels, liver and joint damage, weak muscles, kidney stones and constipation are just a few of the health conditions dehydration can cause.
Problems can arise quickly when you don’t supply your body with the water it needs to function properly. Any lost liquids in your body should be replaced immediately. This means drinking a lot of water while you exercise, or any time you exert yourself physically.
What Causes Dehydration?
Some causes of dehydration make a lot of sense, like intense physical activity. You sweat out a lot of the water in your body, and if you do not replace that liquid, you can become dehydrated. Here are a few more reasons your body may not be properly hydrated.
Side effects of medicine
You don’t drink enough water
When you have diarrhea, your body does not properly absorb water from the foods you eat. This is the most common cause of dehydration. Blood pressure medications and antihistamines can also create a lack of hydration in some people. Loss of water through sweating and urination and not replaced may cause dehydration. This happens more so in warmer climates, higher altitudes and increased physical activity.
Headaches due to dehydration can be felt in the front or back of the head, or may be one-sided. Sometimes dehydration headaches also can be felt throughout your entire head, akin to a tension headache. A common sign of dehydration headaches is an increase in pain when moving the head, especially during walking.
It’s not entirely clear why dehydration causes a headache. Some studies have shown that blood vessels in the head may actually narrow in an attempt to regulate body fluid levels.
How to Stay Properly Hydrated and avoid Dehydration Headache
You may drink plenty of water each and every day, and still find yourself with several of the dehydration symptoms mentioned above. This could be a case of adrenal fatigue. If you drink plenty of water throughout the day and are still thirsty, with cravings for salt and sugar, you may want to have an adrenal checkup.
However, most of the time, you simply need to drink plenty of water. Dehydration can be is a life-threatening condition. Most of the time you can combat this potential health problem simply by drinking water frequently throughout the day.
This means carrying bottled water with you as you move through your daily routine. Sports drinks, energy drinks and sodas do not count. Water is so important to normal bodily functions. From head to toe, inside and out, and even mentally, your body benefits from a healthy supply of water. Excess water will simply be passed through your system, so make sure you are drinking plenty of this simple but essential health drink.
Hope you found this useful. Leave your comments below.
Experience our diverse rainforest and take a mountain climbing challenge on your trip to Malaysia with our Kuala Lumpur Mountain Climbing Package.
Yes, you read correctly. You can include a mountain climbing package when you are on your trip to Malaysia especially if you are vacationing in Kuala Lumpur during your trip. The mountain is not in Kuala Lumpur though, but the staging point is just 2 hours away from the city. The staging point is in a place called Kampar and from here will be your climb up to Gunung Bujang Melaka (English: Bujang Melaka Mountain).
There are people just like you who want to taste the wild outdoors in Malaysia. Trek through some virgin rainforest, mix with the local people and absorb the beauty of the country. You can do this climb by putting aside 2 days and 1 night in your travel itinerary.
Essentially, the mountain is 4045 feet (1233 meters) above sea level, and requires a 4 to 5 hour trek to reach the summit. An overnight near the peak is in the itinerary and the descent will be on the second day.
07.00 Depart Kuala Lumpur for Kampar
09.00 Arrive Kampar. Proceed to staging point.
10:00 Preparation / Warm up / Safety briefing / Start Hiking
11:00 Rest in Orang Asli Settlement.
12:20 Arrive at the first campsite.
13:00 Lunch break near stream. Proceed to 2nd campsite.
14:50 Arrive at the 2nd campsite.
16:15 Continue hike to summit of Gunung Bujang Melaka.
17:08 Summit of Gunung Bujang Melaka.
18:19 Back to campsite. Rest and relax for the rest of the day.
11:15 Break camp. Start descent from 2nd campsite.
12:30 Arrive at 1st campsite. Rest and light lunch. Continue trek.
13:10 Arrive at the Orang Asli settlement.
13:55 Arrive at end point. Rest.
15.00 Travel back to Kuala Lumpur
17.00 Arrive in Kuala Lumpur.
NOTE TO CLIMBERS
Climbers must be in good physical shape and fitness level although those without any experience in trekking the tropical rainforest are certainly welcomed. Climbs are operational throughout the year. We do not have assigned departure dates and take in bookings as and when required. Although we can run the Gunung Bujang Melaka climb with a minimum of 2 pax, the cost will be higher generally as fixed costs are divided between the number of people in the group. The more people, the more savings you will see in your climbing cost. Do have a chat with us if you are keen. Don’t make the small number of people you have stop you from doing the climb!
WHAT’S INCLUDED IN THE CLIMB PACKAGE
Our package will include round trip transportation from Kuala Lumpur (express bus or private transfer depending on your budget), local climbing guide(s), meals, and tents. You will be required to bring your own hiking shoes, personal medication, change of clothes, jumper and haversack. Equipment, utensils, food ration meant for the group will be divided equally to distribute the weight prior to the climb. Everyone is required to share responsibility in campsite duties. If you require porters, this can be arranged at the time of booking.
HOW TO BOOK
Get in touch with us by filling in the enquiry form available on this website. OR CLICK HERE.
While improving physical fitness can be done indoors or outdoors, there are definite advantages of doing your fitness program in the great outdoors rather than in a stuffy gym or in your living room. I am the type who loves spending time outdoors. So here’s my take on 5 benefits you get with hiking in the great outdoors – no doubt it will increase your fitness but there are more benefits for you besides that.
Outdoor activities have added advantages to indoor exercising. I am listing here just five of these advantages, I am sure there are more:
1. Improve Spirituality.
When you are exercising outdoors, you can get in touch with your spiritual side. Notice the gifts that God has given us in the form of the sky, trees, and lakes around you. Meditate on the beauty of these things and take the time to pray as you exercise. This is a good time to relax your mind and pray over the great things you see around you.
2. Get In Touch With Fresh Air.
What a concept? Exercising in a stuffy gym can be more than just unpleasant. Many people in the same area huffing and puffing can lead to respiratory diseases. This is also true with using weights or weight machines that have not been wiped down with antiseptics. Many diseases are passed by direct contact with something a sick person has touched and weights/weight machines are no exception. When you exercise outdoors, you breathe in clean, fresh air with little chance for getting an infection from respiratory or physical contact with someone who is sick.
3. Take In The Beautiful Scenery.
Try to exercise at a park or around a lake where you can lose yourself in the beauty of the physical space you are exercising in. Exercising in lovely surroundings has been shown to increase the time spent exercising so you will burn more calories just by exercising in a place that is pleasant to exercise in. This is far better than watching the pedometer machine on a treadmill count the miles you have walked. If you need to know how much you have walked outdoors, buy a pedometer that you clip to your belt. It will measure the amount of steps you are taken and, given your stride length, the number of miles you have walked. It is guaranteed to be more effective if you are exercising in beautiful scenery rather than a stuffy gym.
4. A Place For Meditation.
It is hard to get in the mind space for meditation if you are exercising around a lot of noise or many people. Even the noise of the treadmill or stair-stepper can be distracting so that you can’t focus on your breath for adequate meditation. When all you have are the sounds of nature and your footfalls to focus on, meditating on your breath can be an easy task. If you exercise in a beautiful space, you can avoid having to come up with a place to use for guided imagery because you are already there. Guided imagery is a form of meditation where you imagine yourself in beautiful surroundings. If you are already there exercising, you have a much easier time with fruitful meditation using guided imagery. Again, it is important to try to find a park or other public space free from crowds and traffic noise.
5. Stress Relief.
Exercising outdoors is great for stress relief. Away from the hustle and bustle of your everyday life, exercising outdoors can improve the level of your stress. Add one of the techniques described above, such as prayer and meditation, and you will find even more stress relief. The fresh air and nature are also well known to alleviate stress, both physically and mentally. You don’t have to exercise alone if you are exercising for stress relief. Exercise with a beloved friend or relative and you can talk away your stresses with that other person.
Exercising outdoors can be done in any climate, provided you dress for the weather. Outdoor exercising has so many benefits over indoor exercising that it is worth exercising even on a rainy or snowy day. Nature is beautiful, in all its forms.
If you have anything else to add, please share your comments below 🙂
4 Days / 3 NightsSELAKAN ISLAND LEISURE PACKAGE STARTING FROM: JETTY UMUM SEMPORNA
I am putting up on our website the Selakan Homestay package for those who love the sea. The package is not for scuba divers only – even if you are a non diver, this retreat is perfect for you.
Within the Tun Sakaran Marine park is an island called Selakan, and it is also the most populous of all the islands there. So far this is the only island which visitors can overnight.
If you are looking for something different in Malaysia, give it a try. Although the homestay is quite basic (no-airconditioning, shared bathroom, etc) but the view is amazing. Immersing in the lifestyle and day-to-day life of the Bajau Laut (Sea Gypsies) will make you appreciate your own life – from where ever you are coming from.
PACKAGE INCLUDES Return Boat Transfer from Semporna to Selakan Island 3 Nights Accommodation at Selakan Homestay Meals as stated in the itinerary Island Hopping to Tun Sakaran Marine Park Include Snorkeling Session and Hiking Bohey Dulang Summit Community visit to Bajau Laut village Our coordinator to oversee your arrangements during your trip
PACKAGE EXCLUDES Land transfer Flight Ticket | Other Meals, Activities & Transfer not stated in the itinerary Donation to the Bajau Laut community Travel insurance
NON DIVERS PACKAGE 11 Pax and above: RM650.00 per persons 7 – 10 Pax: RM720.00 per persons 4 – 6 Pax: RM870.00 per persons 2 – 3 Pax: RM1260.00 per persons
DIVERS PACKAGE ADD-ON (DIVING SESSION ON DAY 2 / DAY 3) Add RM250.00 per person / 3 dives (own equipment) Add RM500.00 per person / 6 dives (own equipment) Equipment rental- RM80.00 per person per day Based on minimum of 4 divers
WHAT IS THE ACCOMMODATION LIKE AT THE SELAKAN HOMESTAY Accommodation is very basic, no-frills but comes with superb view, rooms have fan, but bath rooms are shared. There is 24-hour solar power electricity here.
TERMS AND CONDITIONS Bookings must be done at least 8 weeks prior to your arrival date. A 50% deposit is required for booking. The balance must be paid in full 2 weeks before arrival.
HOW TO BOOK
Contact us using the comment section below and indicate your arrival date, number of pax and contact details.
I am still updating the information here and will put up the itinerary as it needs a bit of tweaking done to it.
LEARN BY WATCHING. VIDEO TUTORIALS ON: LEARN HOW TO START YOUR ONLINE BUSINESS.
Hi, this is Izni. I have been meaning to provide some valuable training courses and tutorials for our My Adventure Host community and guests. You know, something beneficial that everyone could use and start learning right away. I thought it was time we lived up to our name – My Adventure Host Training and Expeditions. This is the ‘TRAINING‘ part of our company that I want to grow further. The intention is for as many people to benefit even though they do not take part in any of our outdoor activities or our team building programmes. And, they need not be in Malaysia to benefit from these courses.
There are many subjects that come to mind, from wilderness survival to cooking, and from safety to self-help. But let’s start on something quite basic… Internet Marketing.
Why internet marketing Izni?..you may ask..
Well, that is how the company got started. We had outdoor programmes and activities but didn’t know how to market. We tried brochures, mail drops, and all sort of marketing channels. Among all these the most successful marketing method and ROI for us to date is Internet Marketing. The company wouldn’t be where it is today without Internet Marketing – and that’s the whole truth. With it the company can go global in its marketing efforts, and be present 24/7. It was a steep learning process for me because I am not good at it, plus things were always changing all the time. There was a lot of trial-and-error.
Now having been around in the industry for over 11 years, I fully understand the difficulty of someone wanting to start their own internet business or even a simple blog that generates some sales. That is how these LEARN HOW TO START YOUR ONLINE BUSINESS videos came about.
i. I have been asked by many of our clients how we promote our business. I told them that almost 70% of our marketing effort are online and that suprised them. They wanted to know how to do it. Hence, I am sharing some important steps to get you started.
ii. Videos are great because you can learn at your own pace. You don’t have to read but just listen and watch how things are done. Most people learn effectively by listening and watching and less by reading. If you are this type of a learner, then it is perfect for you.
iii. For me it is very cost effective. Do it once and have it available to many. You will be astounded by the value vs. price. It is also a test ground for me to create more training courses, tutorial programmes and such.
WHAT ARE THE VIDEO TUTORIALS ON?
There are a total of 11 tutorial videos to get you started and the videos cover topics such as:
Aweber: How to create a list
Aweber: How to schedule follow-up emails
Aweber: How to create a broadcast
Aweber: Automation rules
Aweber: How to create a signup form
Getresponse: How to create a list
Getresponse: How to schedule follow-up emails
Getresponse: How to create a broadcast
Getresponse: Automation rules
Getresponse: How to create a signup form
WordPress: How to install WordPress
WordPress: How to configure WordPress
WordPress: How to find and install plugins
Paypal: How to create your Paypal buy button
JVZoo: How to add your Products
JVZoo: How to set up your sales funnel
JVZoo: How to create a buy button
WarriorPlus: How to add your Products
WarriorPlus: How to set up your sales funnel
WarriorPlus: How to create a buy button
Clickbank: How to submit your product
Clickbank: How to get your buy button
GoDaddy: How to set your DNS
GoDaddy: How to create a forwarding URL
NameCheap: How to set your DNS
NameCheap: How to create a forwarding URL
FileZilla: How to log into a hosting account
FileZilla: How to upload and delete files
SEO: On-site Optimization
SEO: Off-site Optimization
These videos are fantastic for you who are:
Online Business Newbies – regardless of which expert or ‘guru’ you subscribe to, the truth is you NEED to know at least some basic technical aspects of your own operation. I show you how to put your online venture together and each tutorial are no more than a few minutes long.
Freelancers In The Making – if you are a virtual assistant or want to work freelance for other clients, here’s how you can quickly gain this valuable skill and render your service for either one-time or monthly fee. Technical skills like these are something you cannot simply acquire from traditional school or college/uni.
Got Technical Challenges? Sometimes it is unwise to hire an expensive coach or mentor to show you the technical steps when you can pick it up on your own in minutes (and spend quality time with your mentor to show the BIGGER picture of how to grow your online business)
Want To Get Some Things Done On Your Own Quick? It makes little sense to hire someone over and over again (and thus forking out payment over and over) for simple tasks that you can accomplish on your own almost immediately. Plus, safeguard critical information on your own business operations as it grows bigger.
You’re A Business Owner And You Want To Train Your Team – as a leader, your time is valuable. These videos can substitute you in training your employees, interns or virtual assistants… while you do the marketing!
HOW MUCH DOES IT COST?
It will just cost you US$7.00 for the whole set! That’s all. It’s even cheaper than a cup of coffee at a coffee bar.
It’s hard to find something of so much value that cost that much. I am sure what you will learn will benefit you many times over.
HOW TO ORDER
It is quiet simple really.. just click on the order button below. You will be taken to our order page on Paypal. Once the payment is made, you will be given the link to where the tutorial videos can be downloaded instantly. The videos are yours to keep and learn from at your own pace.
How Yoga Alleviates Stress Related Conditions And Body Aches: Tips On Practising Yoga for Relieving Stress
Any situation the body perceives as dangerous or threatening triggers the stress or “fight or flight” response in the body. This threat may be overt physical danger or more subtle, dealing with interpersonal conflict such as a disagreement with a coworker or situational pressures, like coping with financial problems.
The body’s efforts to deal with a threatening situation cause a series of reactions. The heart accelerates to provide maximum oxygen levels to organs and cells. The muscles tighten and shorten to prepare for action, to maneuver through the situation, to fight or to flee from the danger. Adrenaline courses through the body heightening awareness and providing a quick burst of energy.
The automatic stress response serves a purpose. It protects the body. However, chronic stress, remaining in a stress response state for a prolonged period of time, takes a negative toll on the body. It causes physical and psychological distress, which affects a person’s overall health and well-being.
Effects Of Stress
43% of all adults suffer from health problems because of stress.
75% to 90% of all doctor’s office visits are for stress-related ailments and complaints.
Stress is a key contributor to heart disease, headaches, body aches, high blood pressure, diabetes, skin conditions, asthma, arthritis, anxiety, and depression.
The 50% prevalence of any emotional disorder is typically due to untreated stress.
The Occupational Safety and Health Administration (OSHA) reports that stress is a significant hazard in the workplace and results in costs of over $300 billion annually.
Symptoms of chronic stress related to the continuous release of stress hormones and an elevated metabolism:
The digestive system may experience stress as stomach aches, nausea, and intestinal irritability.
Mentally, a person under chronic stress may experience racing thoughts, unreasonable worrying, lack of focus and disorganization and pessimism.
Loss of quality sleep.
A person under chronic stress also displays emotional and behavioral markers of the condition. They may become irritable, experience feelings of overwhelm, anxiety, depression and low self-esteem.
Stress associated behaviors, overeating or undereating, avoidance and displaying nervous behaviors like nail biting and pacing emerge under chronic stress.
Stress related aches and pains could occur in different parts of the body. When the muscles shorten or tighten to prepare for action within the stress response then remain that way, it causes aches and pains in different parts of the body.
Where muscular tension presents itself while under stress varies from one person to another. Some people may clench or tighten their jaw causing pain and discomfort in this area and possibly across the forehead and scalp. Other people hold tension in the shoulders and neck. Some people may find themselves experiencing chronic backaches.
How Yoga Can Help With Stress Related Aches And Conditions
Essentially, yoga acts as a therapeutic antidote to stress; it provides physical, mental, and emotional relief to people experiencing chronic stress. Relief occurs during the actual yoga practice and the benefits continue to present beyond sessions when a person practices yoga consistently.
Yoga poses ease stress related aches and pains due to muscular tension. The yoga poses stretch, lengthen, strengthen, and relax tense muscles. The meditation and breathing exercises calm the mind and the nervous system. They also allow a person to reestablish mental focus and clarity during and following practice.
The breath work and poses practiced during yoga elicit the relaxation response in the body, which helps to decrease and regulate stress hormones.
It is also important to note that yoga has a profound effect on various aspects of one’s health, including the ability to lower blood pressure, prevent heart disease, help regulate blood sugars in diabetes, and decrease anxiety, all of which are commonly seen with chronic stress.
How To Utilize Yoga To Manage Stress
If one intends to develop a yoga practice as part of a stress management plan, consistency is key to success. Yoga provides progressive therapy.
The poses reshape and improve the health and functionality of the muscles, the joints and organs over time; it is a form of training and as with any training, regular practice sets the stage for progress.
This also applies to the meditative and relaxation exercises associated with the practice. According to Dr. Debra Fulghum Bruce, PhD, recent studies show as little as three months of weekly yoga practice, relieves stress related headaches, backaches, reduces stress, and lowers cortisol (stress hormone) secretions. It also lowers blood pressure and improves participant’s mood.
Practicing yoga has been shown to relieve the immediate symptoms of stress related aches, pains, mental distress, and negative emotional states. It also appears to effectively counter the fight or flight stress response by lowering cortisol levels and teaching the mind to observe (through meditation) rather than react to situations. People experiencing chronic stress can benefit greatly from incorporating a yoga practice in their health regimen.
You can begin with yoga by joining a class that is led by a qualified instructor. There are also instructional programs available online. It is very important to learn proper techniques for poses and breath work to reap all the benefits yoga has to offer. This program has unique yoga session for each day of the week, plus 2 bonus core workouts. Each session is recorded in full HD, so you can play it on your ipad, laptop, desktop computer, or stream it to your TV and do the sessions in the comfort of your own home! Hope you will find it beneficial!
GHOREPANI POON HILL TREKKING PACKAGE 2015 : SEE THE BEAUTY AND THE WONDERS FOUND NO WHERE ELSE IN THE WORLD.
Ghorepani poonhill trekking is one of the most famous trekking areas in Nepal. To reach to Annapurna Region either you can fly or drive to Pokhara from Kathmandu. Pokhara is the gate way to Annapurna region. City of Pokhara offers many natural and attractive places to visit. Few lake with the shadow of Machhapuchre(Fishtail) mountain, Begnas tal (lake). Mahendra Cave, Sharangkot for sunrise and sunset view and others place are the attraction of Pokhara. There are rarely a few places in the world with such a splendid variety of natural beauty as that of Annapurna region. It is a rare combination of long arrays of snow capped mountains, crystal clear lakes, turbulent rivers with deep gorges, Buddhist monasteries, home of famous Gorkha soldiers and other friendly ethnic groups, as well as hot springs and beautiful villages.
Trip Cost: From USD570 per-person Journey Duration: 10 days Activities: Trekking Difficulty: Easy Max altitude: 3200 m. Trek/Tour Style: Tea-house trek Meal: Full board on trek/breakfast in city Accommodation: Hotel/Lodge Transport: Tourist Bus/flight optional Best Month: Mar – May & Sept – December Group Size: 2-15 persons
* Airport arrival and departure by private vehicle * Deluxe twin sharing accommodation in Kathmandu * All local transportation by private vehicle in city * Welcome dinner in Kathmandu * Sightseeing trip with English speaking city tour guide in Kathmandu as per itinerary with private vehicle * Long journey by tourist bus as per itinerary (Opt. flight/Private vehicle) * Pokhara to Nayapul & return by private vehicle before and after trek * Meal on full board (breakfast, lunch, dinner, tea & coffee) basis during the trek * Accommodation on teahouse/lodge during the trek * Trek leader (English speaking, First Aid and eco trained), Sherpa helper, all payments * Sleeping bag & down jacket on hiring basis on request * Exclusive medical kit bag * All government and local taxes
* Departure taxes * Excess baggage charges * Lunch and dinner in city * Travel and rescue insurance * Personal expenses e.g. phone calls, laundry, bar bills & extra porters * Tips for driver, guides and porters. * All necessary monument entry fees for sightseeing
Mark Weins is an absolute legend on YouTube. Watch his videos as he travels around the world trying new experiences. We love watching his videos so we are sharing his Ghorepani trekking here for you to enjoy!
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Whether you’re an athlete, bodybuilder, fitness enthusiast, or simply someone looking to get more protein in their diet, you should consider trying whey protein. This supplement is widely regarded as a protein staple because it helps with lean muscle growth, muscle recovery, and overall health and wellness.
To understand this protein and how it helps your body and wellbeing, please keep reading this comprehensive guide to learn everything you need to know including the various benefits it offers.
What Is Protein?
Protein is a macronutrient, like fat and carbohydrates that is used in every single cell of the body. Hair and nails are mostly made of protein and the body uses it to build and repair tissues. Protein is also used to make hormones, enzymes, and other body chemicals.
Protein is an essential building block of muscles, bones, skin, cartilage, and blood. Unlike fat and carbohydrates, the body does not store protein to maintain an available reservoir, so it can only be obtained from food.
What is Whey Protein?
To understand what whey protein is we must first unpack the meaning of “whey.” Whey is a term that describes milk serum, or the liquid by-product that is created when milk is curdling. In animal milk, whey protein makes up nearly 20% of the protein content while the rest is roughly casein fractions.
In fact, whey proteins actually come in a variety of fractions like globulins, albumins, and more. However, for the purposes of this article, whey protein will simply refer to the whole variety of specific fractions that are found in cow’s milk.
Whey protein is also a complete protein source, which simply means that it provides all 9 essential amino acids, which are, in essence, the complete building blocks of life.
How Whey Protein is Made
Whey protein can be produced from whey through a variety of different membrane filtration methods depending upon the desired protein content. Some filtration methods include microfiltration and ultrafiltration. Once done, the whey protein is spray dried in give it the desired powdered consistency.
Benefits of Whey Protein and Why You Should Add it To Your Diet
Protein is one of the key ingredients in muscle growth, development, and wellness. On the smallest scale, proteins are built up of amino acids which are needed for the construction of various bodily systems and tissues as well as other physiological functions. These include neurotransmission, brain metabolism, immune system function and strength, cardiovascular function, and energy production. Due to these dynamic building blocks, proteins then are the important for building and maintaining strong muscles.
There are a number of benefits from consuming whey protein that are all directly linked to the biological roles and properties of essential amino acids. Due to its high amount of L-leucine, whey protein is an important part of muscle protein production and other functions.
The following are some of the whey protein’s main benefits:
It can provide anti-catabolic properties during extended periods of aerobic activities
It is quickly and easily absorbed and digested
It boosts insulin sensitivity which can in turn boost metabolism and result in weight loss
Improves and enhances the immune system (especially for physically active individuals)
Helps maintain muscle mass/prevent muscular loss as a result of aging
Whey protein can be found as a powdered supplement but it is also present in some dairy foods. These include:
Bread, crackers, cookies (other baked goods that use whey in production)
Dairy Butters and Creams
Animal Milk (goat and cow)
The best way to find out if a certain food naturally contains whey protein is to read the label! If you do not want to purchase powders or other whey protein supplements, you can easily add these foods to your everyday diet. It is important to remember, however, that too much dairy can result in some gastrointestinal problems (bloating, constipation, etc.), so remember to eat these foods in moderation.
Now That You Know…
Now that you have a basic understanding of what whey protein is and why it’s good for you, you may be motivated to add it to your diet. In addition to this power-protein, you may want to begin exercising and practicing other methods of self-care that can help bring your body and health into a new realm of well-being.
By combining the consumption of whey protein with proper eating habits, regular exercise, and getting enough sleep, you could begin to see the lean, healthy body you’ve always dreamed of forming in no time.
Annapurna Basecamp Trekking Package Price 2015: Full details of this year’s price and itinerary.
Highlights of Annapurna Base Camp Trek: Birethanti water fall, Ghorepani- Poon Hill- Sun rise Ghandruk Village, Annapurna Base camp, Hot spring, Chhumrung village, Dhampus Village
Annapurna Base camp trekking is famous for trekkers – use our Annapurna basecamp trekking package price for 2015. The principal peaks of the western portion of the great Annapurna Himal, including Hiunchuli, Annapurna South, Annapurna, Ganagapurna, Annapurna III and Machhapuchhare, are arranged almost precisely in a circle about 10 miles in diameter with a deep glacier-covered amphitheater at the center. From this glacier basin, known as the Annapurna Sanctuary, the Modi Khola knifes its way south in a narrow gorge fully 12,000 ft. deep. Further south, the gorge opens up into a wide and fertile valley, the domain of the Gurungs. The middle and upper portions of Modi Khola offer some of the best short trekking routes in Nepal, and the valley is located so that these treks can be easily combined with treks into the Kali Gandaki region to the west.
Day to Day Itinerary for Annapurna base camp trek
Duration: 15 Days
Trip Grade: Moderate
Minimum per booking: 2 pax
Day 01:Arrival day in Kathmandu (1,300m/4,264 ft)
Welcome to Himalayan country of Nepal.Upon your arrival at the Tribhuvan intl. airport our representative welcomes you and assists to transfer in your hotel in Kathmandu. After time to get refreshed, evening you’ll meet and transfer for welcome dinner in one of the typical Nepalese restaurant in the heart of Kathmandu and briefing about your trip and overnight at Hotel.
Day 02: Kathmandu valley sightseeing & T trek preparation (1,300m/4,264 ft)
After breakfast the day will start to our guided trip to cultural world heritage sites in Kathmandu valley; the pilgrimage sites of Hindus temple Pashupatinath, the world biggest Bouddhanath stupa and visit Swoyambhunath Stupa also known as monkey temple. After exploring the surrounding areas visit historical Kathmandu Durbar Square with temple, unique architectures and Kumari (living goddess). Evening pre-trip discussion and introduce with our fellow trekking staff for your adventure trip.
Day 03: Drive from Kathmandu to Pokhara valley (823m/2,700ft), 5-6 hrs drive
Early morning drive by tourist bus to Pokhara through the beautiful Nepalese countryside to reach the Pokhara lakeside and transfer to the hotel and rest of the time explore the surrounding lakeside areas and overnight at hotel.
Day 04: Drive to Nayapul and trek to Tikhedhunga (1,577m/5,173 ft), 1 hr drive and 4 hrs walk
Today after breakfast our trekking guide will take you for an hour drive to Naya Pul and commence our trek to Birethanti, a large and prosperous town beside the Modi River. We head up the main trail to Sudami where we climb gradually up the side of the valley, reaching Hile (1495m) before pushing on to Tikhe Dhunga.
Day 05:Trek to Ghorepani (2,850m/9,350ft). 5-6 hrs walk
After breakfast we prepare for the long uphill and start with steeply ascends on the long stone steps to Ulleri village with the amazing landscape and the Himalayan scenery. We spend a pleasant day’s trekking through rhododendron and oak forests. The scenery gives you inner power to climb up these steps and immerse you to walk more. After few hours of walking with several breaks in between reaching at Ghorepani, we can enjoy the fantastic views of Dhaulagiri and Annapurna Himalayan range.
Day 06: Poon hill hike and trek to Tadapani (2540m/8332ft), 6-7 hrs walk
An early morning start for 40 minutes hike up to Poon hill (3210m/10530ft), the route offers the glimpse of the pleasant rhododendron forest. This brilliant viewpoint provides us an unobstructed sunrise over the high Himalayas and the wide range of panoramic scenery from the far western Himalaya of Dolpo, Mt. Dhaulagiri, and Annapurna including Mt. Machhapuchre (Fish Tail) and all the way to Manasalu. After a great time return back to Ghorepani for breakfast and continue trek to Tadapani for overnight.
Day 07: Trek to Chhomrong (2,210m/7,249 ft), 5-6 hrs walk
Dropping down from Tadapani to the Kimrong Khola offers good views of the upper Modi valley. After crossing the suspension bridge the trail follows up to the Gurjung village for your lunch stop. Further trek leads uphill for half an hour we then arrive in the village of Chhomrong (2210m) which lies tucked at the very base of Himal Chuli. Chhomrong is the biggest Gurung settlement in this valley.
Day 08: Trek to Dovan (2,600m/8,528 ft), 5-6 hrs walk
After breakfast our trail descent to the Chhomrong Khola and then the trail leads us to a small place of Sinuwa hill. After that the trek enters the upper Modi Khola valley. After lunch we continue our trek going down to Bamboo through an uninhabited forest area to Dovan for overnight stay.
Day 09: Trek to Machhapuchre Base Camp (MBC- 3,700m/12,139ft), 4-5 hrs walk
After your breakfast our day start for the route climbs to Himalaya Hotel (2840m). On the way we can explore the Hinku cave, where from the trail crosses a ravine and major avalanche track just further till Deurali (3,000m/9,840 ft) for lunch. After lunch the trail continues into the Machhapuchre Base Camp for overnight stay with the closest view of the Machhapuchre along Annapurna I and Gangapurna.
Day 10:Trek to Annapurna Base Camp (ABC- 4130m/13550ft) 3 hrs walk
After breakfast this day lead you in the heart of the Sanctuary at the Annapurna Base Camp for overnight stay. The trail follows uphill for few hours passing a few roofless shepherds huts along the side of a moraine and this area is windy and often snowbound. This is superb scenery of the Himalaya and can be seen rarely this amazing panoramic view of snow capped mountains surrounding you. Full day you have time to explore and relax at the base camp as per your interest.
Day 11: Annapurna Base Camp to Bamboo (2,300m/7,544 ft), 5- hrs walk
Today wake up with the glimpse of sunrise over Mt Annapurna I and after a great time retrace the journey back to Bamboo for the overnight. As you know that here as well few guest house settled for the purposes of tourism service. You can rest and relax at the evening with a good memorable view of the many snow capped peaks and enjoy the dinner.
Day 12: Trek to Jhinu Danda (1,780m/5,859 ft), 5-6 hrs walk
After breakfast our trail leads to the Khuldi Ghar and retract to Sinuwa hill continuous trek up to the Chhomrong. After lunch the trek steeply descend towards the Jhinu for overnight stay. You may have chance to visit natural hot spring down to the stream and enjoy the hot bath.
Day 13: Trek to Pokhara (823m/2,700ft), 6-7 hrs walk & 1 hr drive
This will be a long day walk follows the river Modi most of the way reaching at Landruk village from here the route follow the down hill path leading back to Syauli Bazaar. The walk is pleasant most of the way following the Modi River until Birethanthi and an easy trek to Nayapul. Our adventure ends here and we drive back to Pokhara for the overnight.
Day 14: Drive from Pokhara to Kathmandu (1,300m/4,264 ft), 5-6 hrs drive
Early morning drive by tourist bus to Pokhara through the beautiful Nepalese countryside to reach the Kathmandu. On arrival at Kathmandu guide will transfer to the hotel and rest of the time relax or explore the surrounding areas and overnight at hotel.
Day 15:Departure from Kathmandu
Today is free or last minute shopping for souvenirs or gift to your family, friends or relatives for you until your departure flight/drive or to commence any extra trips or activities you may have booked with us. If departing, you’ll be transferred to the International Airport for your departure flight to your onwards destination.
Airport arrival and departure by private vehicle
3 nights Deluxe twin sharing accommodation in Kathmandu on Bb plan.
All local transportation.
Sightseeing trip with city tour guide in Kathmandu
Kathmandu to Pokhara & return by regular tourist bus
Pokhara to Nayapul & return by private vehicle
Meal on full board (breakfast, lunch, dinner, tea & coffee) basis during the trek
Accommodation on teahouse/lodge during the trek
Trek leader (English speaking, First Aid and eco trained), Sherpa helper and all payments
Annapurna Conservation entry fee and permit
Down jacket and four seasonal sleeping bag
Exclusive medical kit bag
All government and local taxes
Excess baggage charges
Lunch and dinner in city
Travel and rescue insurance
Personal expenses e.g. phone calls,hot shower,battery re-charge laundry, bar bills & extra porters
Tips for driver, guides and porters.
All necessary monument entry fees for sightseeing
Select your own departure date. We just need minimum 2 pax per booking. We accept booking from all countries and our price is very competitive!
If you have any enquiry for us or if you wish to make your booking, we are ready to assist you. Just fill in the form below and press the submit button.
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When is the best time to do the Annapurna Base Camp Trek?
Although you can do it throughout the year, the best seasons for trekking in the Annapurna region are during spring (February to late April) and autumn (late September to late November). Although trekking during the winter months are possible, such as for Ghorepani, Poonhill, Ghandruk, Annapurna Base Camp, and Kali Gandki, the amount of snow on the path can be quite challenging for the uninitiated. You should give it some serious thought if you plan to come during the winter months.
How much should I have for spending money?
This all depends on your own spending style. Allocate between US$ 10 – 15 per meal in Kathmandu. On the trek, your meals are included, but you may wish to purchase extras which are not included in your package, such as tidbits, chocolate bars, soft drinks, etc. US$10 – 15 a day should be enough, but keep in mind the cost of all items increases proportionately with the distance from the trail head.
Bahasa Inggeris ni memang pelik. Sat kot sini dia betui. Tapi bila pakai kot lain dia jadi salah. Ada banyak istilah-istilah yang macam tu.
So, mai kita tengok…
Dalam Bahasa Inggeris ada perkataan “bike”– maksudnya basikal atau motosikal. Kalau kita tambah “er” kat belakang perkataan tu dia jadi “biker” betul tak? Biker – penunggang basikal atau penunggang motosikal.
Tapi tak dak pulak “bicycler” atau motorcycler”… yang tu lagi penin.. So, kita tok sah dok usik yang tu..
Tapi dalam satu contoh lain pulak..
Kita ambik perkataan “Cook” – maksudnya masak. Kita tak boleh tambah “er” kat belakang dia untuk jadi “cooker” kalau kita maksudkan tukang masak betul tak? Ada ka kita panggil tukang masak sebagai Cooker? ..Mana ada kan? Rice cooker ada la… ha..ha.. Jangan tak pasai-pasai pangei Cook tu cooker mampuih dia humban periok tu sat lagi..
Jadi kita cuma sebut “Cook”. Ataupun orang la ni kata “Chef” – tu pun bukan istialah Inggeris tetapi Perancis yang maksudnya Ketua.
Dan buat kita penin pulak dengan perkataan “Teach”.. yang maksudnya ajar..
Bila kita tambah kat belakang “er” .. eh .. ada pulak istilah “Teacher” iaitu guru.
Ok, kita cuba pulak lagi satu perkataan “Nurse” iaitu rawat.
Kita cuba tambah “er” kat belakang dia..
La.. tak dak pulak istilah “Nurser” untuk seorang jururawat.. Kita panggei dia Nurse aja (dalam melayu – Jururawat).
Adoi.. memang pening Bahasa omputih ni.. sat boleh, sat tak boleh..
Begitu jugak dengan perkataan “Guard”.. yang maksudnya jaga.
Kita panggei depa ni “Guard” aja.. kita tak cakap “Guarder” betoi tak?
Lagi satu “Guide”
Kita cuma kata “Guide” aja untuk depa yang bekerja jenih ni.. kita tak sebut
“Guider” … tak dak “Guider” dalam bahasa inggeris.
Kalau tidak kita pun jenoh la dok panggei depa ni “Tourist guider” .. betoi tak?
Dah..dah.. tak mau dok ungkit.. pelik sangat bahasa depa ni..
Ok last sekali.. baru teringat..
“Slip” – banyak maksud, terpeleot, tergelincak..
Slipper.. tu bukan tugas.. tu yang pakai kat kaki…
okbai ..sat lagi slipa naik ataih kepala aku pulak…
Kalau hampa nak merapu, boleh tambah kat bawah ni..
Having more body mass made of muscle is better than having fat deposited in your body. More muscle means more strength and also a more efficient means of burning the caloric intake in your body. Here are the 3 Secret Dietary Tips for Serious Muscle Builders we want to share with you.
40% Carbohydrates, 20% Fats, 40% Proteins
The 40:20:40 rule has been tested again and again to be the optimal balance of nutrients for losing fat and gaining muscle.
Keep in mind that many foods contain both fats and proteins in them without explicitly being a fatty or protein food. For example, when you’re buying your meats, make sure to read the labels and see what percentage of the meat is actually fat and what percentage is protein.
Also avoid eating carbohydrates close to bedtime.
In the beginning, you’ll likely have to record all the foods you eat in order to get a good sense for how much fat, carbs and proteins you’re taking in. After you get more experience, you’ll be able to estimate your intake with a high degree of accuracy.
Eat in 2.5 Hour Intervals
Don’t binge. Don’t eat big meals. Big meals cause your body to spike up in blood sugar levels and then crash. It also causes food build-up in the digestive system, which is detrimental to muscle growth.
To maintain a steady energy level and to facilitate the fastest growth possible, aim to eat smaller meals every two and a half hours.
That’ll come out to six small meals a day instead of three large meals. If you need snacks in between meals, go for something healthy like mixed nuts.
To keep your body from adapting to a certain caloric intake level, regularly cycle your caloric intake.
Consider alternating low calorie days with high calorie days. If you’re trying to gain weight and muscle mass, you can put in more high calorie days, while doing the opposite if you’re trying to drop weight.
Cycle Your Caloric Intake
This process doesn’t necessarily have to be rigid or planned, but you should still keep track of your calories and consciously decide the night before whether you’re going to have a high or low calorie day tomorrow. Track your high and low calorie days so you can make sure you’re getting a good balance.
These are three diet tips geared specifically towards serious muscle builders. If muscle building is just a hobby, these tips might not be for you. On the other hand, if you’re really dedicated to building the body of your dreams, these tips can help take you to the next level.
Are you afraid of the term “Old School”? Do you really think all of these “core” exercisers and spin class junkies can change their bodies faster than we can change yours?
Have a look at all these people in your gym sweating to spin classes, Pilates, or heaven forbid running or doing some other form of exhaustive, age-increasing form of exercise. Have a look at the men and women training with weights — almost always too heavy and way, WAY too long. Find out the method on how it is done right here.
Packing for a Trip to Malaysia: What to bring and what to leave at home.
So you are putting together your packing list of things to bring on your trip to Malaysia but you’re not quite sure what needs to be brought and things which are better left at home? Yes, it can be a daunting task because bringing too many items on your trip to can add to extra weight. Also they will be difficult to carry around. Travellers in a survey said that 55% of the items they brought on a trip don’t even get used or opened.
Since I am a local and have lived in Malaysia nearly all my life, here are some tips for you. Hope you will find the information here useful in your trip to Malaysia. I know for sure you will enjoy our country!
When you are putting all your stuff together, think for a moment how will most of your travelling be done. Budget airlines – Air Asia, Firefly, Malindo etc have strict baggage rules.. any extra kilos will need to be paid. Whereas travelling between towns in the country using train or express buses there are virtually no baggage weight limits. Airport taxi services use many type of cars. If you were tight on budget and chose a budget taxi service at the KLIA airport their trunk space appearing large can be deceiving because they have a large NGV gas tank inside taking up nearly 1/3 of the space.
Wet wipes / Tissue / Toilet rolls
Good to have some packs in your backpack or purse. Public toilets in Malaysia do not have them ready. You can buy them at the entrance to the toilet but most often than not they are not manned.
In Malaysia, get them in any convenience store, supermarket, pharmacy such as Guardian, Caring or at the RM5 store – Daiso.
Our weather is warm and humid. Temperature is 32ºC – 34ºC.
Light clothing is sufficient. With that being said do dress decently after all it is a Muslim country. Especially for ladies, if you do not like to be stared at, err on a more conservative type of clothing if you are in a public area – streets, markets, etc. No skimpy shorts and tank tops and bikini top.
Send dirty clothes to laundry. If you ever run out of clean clothes, simple no brand t-shirts are cheap. You can get a t-shirts for as low as RM10.00 a piece and pants for around RM25.00 a pair. And if you don’t mind wearing pre-loved clothes you can getsome from our “kedai bundle” – our used clothing store.
If you happen to stay somewhere there is a laundromat, use them. There are more self-serve laundromats now in towns because they are the latest thing to the locals. Drop by one to have your clothes cleaned. Set aside about RM8.00 for one cycle of wash and dry. It would take you about an hour to get your colthes all cleaned, dry and ready to go.
Comfortable walking shoes
Bring a pair of comfortable walking shoes. A broken in pair is better so you won’t get any chaffing from your long walks. Sandals and slippers are ok too but can be a bit yucky if you plan to tour some wet markets with their puddles of stinking dirty water on the floor.
Wear a pair that is easily removed because you will need to remove them when visiting mosques, temples and even our homes.
Shoes are cheap in Malaysia – comfortable canvas shoes are about RM35.00 a pair and you can get them from Bata or Jukebox in the city.
If you are planning some hikes or trekking while on your trip, get a pair of rubber shoes like those here. They are only about RM8.00 a pair. We conquer mountains peaks and walk in deep jungles in them.
Gadgets, and other paraphernalia
Like all travellers today there are plenty of gadgets to bring along – camera, ipad, charger, usb cables. It’s great to have them to capture the moment and remain in touch with friends wherever they may be. Simcard for data from providers like Celcom and Digi can cost about RM5 perday or RM30 per month. Most places have free wi-fi. Bring along an adapter to suit our 220v 3-pin socket.
Absolutely handy if you are going outdoors. If you are planning a visit our rainforests they are normally damp and wet. There may be rivers to wade. And if you are headed to our beaches or islands there will be sea spray, sand and sea water. Use the dry bag to put all your stuff – wallet, camera, gadgets and they will stay dry and won’t pick up dirt.
Unfortunately petty thefts and snatch thefts are rampant in the cities especially Kuala Lumpur.If you can do without your expensive jewelleries just leave them at home. You can even get some good knock-off watches at the street markets and costume jewellery at our crafts market if you need some.
Now Your True Test
Can you cart around your suitcase and personal items without the help of others? Imagine, if you will, doing it up stairs and down our uneven roads. If you can’t do it, it’s time to repack!
Thanks for reading. Hope you found the pointers here useful. If you have traveled in Malaysia before and have some of your own tips, do leave them in the remark/comment section below!