40 Best Marathon Songs, My Awesome Playlist

I don't know how I would be able to survive marathons without my awesome playlist. Imagine running 1.5 hours on the treadmill without any songs. I am always in the search of the best motivating song that will push me to the next km. It really makes a difference to me, sounds hard to believe, but when I hear my favorite song, somehow I can run faster, or I feel overwhelmed that i wanna cry (during the last 5 kms). Yes, my friends call me a drama queen. Without further ado, feast your eyes on my top 40 marathon songs.

(Note: I'll update from time to time depending on my marathon mood) Enjoy!

1. The Eye of the Tiger - Survivor
2. I Need a Hero - Bonnie Tyler
3. Shake it Out - Florence and the Machine (Benny Benassi Radio Edit)
4. Face to Face - ATB feat. Stanfour (Rudee remix)
5. My Life Will Suck Without You - Kelly Clarkson
6. Reload - Sebastian Ingrosso, Tommy Trash Feat John Martin 
7. Calling (Lose_My_Mind) - Sebastian Ingrosso & Alesso ft. Ryan Tedder
8. Turbulence - Steve Aoki & Laidback Luke ft. Lil Jon
9. Zero 76 - Tiesto & Hardwell 
10. Maximal Crazy - Tiesto 
11. In the Dark - Tiesto
12. Conquest of Paradise - Vangelis
13. Greyhound - Swedish House Mafia
14. One Night in Bangkok - Vinylshakers
15. Animals - Martin Garrix
16. Welcome to Africa - Paffendorf
17. Drowning - Armin van Buuren ft. Laura  (Avicii Remix)
18. Face to Face (Rudee remix) - ATB feat. Stanfour
19. Lovers on the Sun - David Guetta ft. Sam Martin
20. Years - Alesso ft. Matthew Koma
21. Levels - Avicii
22. Drinking from the Bottle - Calvin Harris ft. Tinie Tempah
23. Written in the Stars - Tinie Tempah ft. Eric Turner
24. Just a Dream - Nelly
25. Turn up the Love - Far East Movement
26. Just One Last Time - David Guetta ft. Taped Rai
27. Red Lights - Tiesto
28. Apollo Road - ATB ft. Dash Berlin
29. Awolnation Sail 
30. Shake it Out - Florence and the Machine (Benny Benassi remix)
31. Fly - Nicki Minaj ft. Rihanna
32. Sky Full of Stars - Coldplay
33. Bailando - Enrique Iglesias
34. Geronimo - Sheppard
35. Shake it Off -Taylor Swift
36. Wasted - Tiesto ft. Matthew Koma
37. Flashdance What A Feeling - Irene Cara
38. MGMT- Kids
39. Counting Stars - OneRepublic
40. Walking on Sunshine - Katrina & the Waves

Xoxo,

Miss Sue

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I loss 4kg in 2 weeks!

I received loads of compliments when I attend my friend's wedding reception last weekend. My friends are amazed with my quick weight loss results. (They just met me few weeks ago, and they are shocked to see I got a quick transform from L to M size in short time). Many were curious on my secret of quick weight loss. But what I am gonna share here is a simple diet that you may have already known; it will work wonderful if you execute it accordingly.

There are many possible ways of quick weight loss but most of them require you to be hungry and unsatisfied. I am a fan of Atkins diet a.k.a low carbs diet. Love this diet concept as it allows me to eat big portion, no exercise required (it’s optional) and effective results even in the first week of induction. What you need it’s just a careful mind and a bit of discipline. I felt it is tailored for lazy peep like me :p

The key words to success – “WATCH THE CARBS”, keep it below 22g of carbs per day for the first two weeks. And your body will be autopilot and you will soon realize you’ve turned yourself into a FAT BURNING BEAST!

3 STEPS for QUICK WEIGHT LOSS
1. Cut the SUGAR, RICE and FLOUR

The most important part is to eliminate sugars and high carbs food from your daily meal. I understand it is tough to apply this in Malaysia context as we are so weak / irresistible to all the good local food. 

That’s why you need a bit of discipline to succeed. Low carbs diet is all about change of eating habits, you will be able to appreciate of Step No.1 when you see immediate weight loss in the first 3 days when you induce the new diet to your body (strictly), and you’ll be amazed by the quick results and sustained until you get your ideal weight. 

I personally shed 3 kg in the first week when I do this strictly, without any cheat day.

Reasons that Step No.1 is so important as Sugar/ high carbs foods will stimulate secretion of insulin, and insulin is the main culprit that makes us gain weight. 

Insulin also called “fat storage hormone” in layman term. Cutting all Sugar and high carbs food directly reducing the insulin level. When insulin goes down, it’s will be easier for the FAT to go out of the fat storage (on your tight, especially tummy) and your body will start burning fats (from storage) instead of carbs. 

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight if this is your reason of extra weight.

2. Eat ONLY allowable food

The good thing I appreciate about low-carb diet is eating until fullness, while the low-calories diet is calorie restricted and hungry. Don’t be frightened by the oil/ butter, they are all very low in carbs and it’s allowable for this diet. Eating all the allowable food here will keep your carbs below 22g per day but still will keep your stomach full and satisfied.

1. Eat all kind of meat/poultry, fish and eggs – any cooking style as long as non-breaded and no-sugar added
2. Eat all kind of vegetables
3. Eat all kind of fat source include butter and cheese. Don’t be afraid to fried the eggs with any cooking oil in this diet

3. Have a CHEAT DAY bi-weekly (recommended after your 2 weeks induction)

This is not in Atkins diet recommendation but I think cheat day is essential (very important) for people who do not have iron willpower like me to keep-going. Carbs re-feed is so important that you wouldn't give up easily and be encouraged throughout the diet journey. You will find yourself gain a bit of water weight the next day after carb re-feed but it will go away when you’re back on track.

Tips to survive 2 weeks induction in Malaysia context:

1. Avoid all your favorite national breakfast which includes mee/ meehon goreng, roti canai, nasi lemak. But eat all kinds of meats/ poultry, eggs and vegetables. I have a list of delicious low carbs recipes for working day breakfast that can be ready within 5 minutes if your office has a microwave (stay tune!). Further, eat chap fan (mixed rice) without rice, say no to sides (if it is high carbs goodie) when you order set lunch.
2. No sweet drinks – Order tea without sugar or Americano when you reach Starbucks counter, run fast when you walk pass Chatime bar. Say no to fruit juice for first 2 weeks when you kick-start your diet as juice naturally high in sugar (even it stated “organic”) and it will interfere your weight loss. Avoid milk – 100g of milk in your café latte contains 16g of carbs where it almost the carbs ceiling for the day.
3. Read the nutrition facts, beware of all the healthy food options as many of those naturally high in carbs (even it’s gluten-free – they are all high carbs!)

After 2 weeks induction, I am currently fine-tuning my carbs tolerance level by introducing different carbs source every day to find out how much carbs that my body can take for continuance weight loss and lifetime maintenance.

I have shed 4 kg so far. This is a great achievement of mine as I always include weight loss in my new year resolution but it never gets realized. I used to joke that weight loss is a resolution with a life-long time frame (no deadline), but in fact, it can be achieve quite easily with a bit of change in eating habits and need no exercise at all. Remember, never starve yourself, and eat when you feel hungry. But pick the right food to eat.

Let me know what you think :)

Xoxo, Ms. SS

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Terry Fox Run 2014 @ Taman Tasik Titiwangsa

The Terry Fox Run KL 2014 was held at Taman Tasik Titiwangsa on November 2, 2014.

Quite a huge crowd showed up and all were determined to support this cause even though it started raining during our warm up session. Thankfully, the sun shines once more right before the flag off.

It was a 2km loopt around the lake.

Scenery along the Titiwangsa lake.

Light breakfast and after run snacks/fruits and isotonic drinks were generously provided.

There were booths for children and to sell Terry Fox Run t-shirts too. Every cent contributed to the purchase of the t-shirts will be donated to CARIF (Cancer Research Initiatives Foundation).

Once again, let's continue his legacy and aim to cure cancer together!

“If you’ve given a dollar, you are part of the Marathon of Hope .”

“It took cancer to realize that being self-centered is not the way to live. 

The answer is to try and help others.”

Click here to read more about Terry Fox.

Terry Fox Foundation official website: http://www.terryfox.org/

Live.Love.Life, Ms. Lor

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Terry Fox - Hero to be remembered

Once a teenage cancer fighter, now a hero to be remembered - Terry Fox

Terry Fox, born on July 28, 1958 was an active teenager involved in many sports, especially strong passion towards basketball despite being smaller sized. He was a basketball player, a first-class soccer player, and a gutsy rugby player and he shared the Athlete of the Year Award with his best friend, Doug Alward in twelfth grade. He made to the honor roll a few times and had a fondness for biology.

Terry has excellent self-discipline and perseverance and he has high respect for older people and his coach and parents. As he enjoyed sports, Terry chose kinesiology, the study of human movement, as a major at the Simon Fraser University.

He was only 18 years old when he was diagnosed with bone cancer and forced to have his right leg amputated 15cm (six inches) above the knee.

“I don’t feel that this is unfair. That’s the thing about cancer. I’m not the only one, it happens all the time to people. I’m not special. This just intensifies what I did. It gives it more meaning. It’ll inspire more people. I just wish people would realize that anything’s possible if you try; dreams are made possible if you try.”

Terry was so overcome by the suffering of other cancer patients, many of them young children, that he decided to run across Canada to raise money for cancer research. He would call his journey - the “Marathon of Hope”.

“I'm not a dreamer, and I'm not saying this will initiate any kind of definitive answer or cure to cancer, but I believe in miracles. I have to.”

Terry started his run on April 12, 1980 and ran close to 42 kilometers (26 miles) each day.

“When they run with me, they’re usually running for only two or three miles; for me it might be my twenty-sixth mile.”

However on September 1, 1980, after 143 days and 5,373 kilometers (3,339 miles), Terry was forced to stop running because cancer had spread to his lungs. Terry passed away on June 28, 1981 at the age of 22, one month short of his 23rd birthday.

He knew that his aim will be supported and continued as Isadore Sharp, Chairman and CEO of Four Seasons Hotels and Resorts back then, commits to organize a fundraising run that would be held every year in Terry's name and he writes, "You started it. We will not rest until your dream to find a cure for cancer is realized."

Terry was bestowed with a fortune of honors and the newest todate was the Passport Canada announced a new epassport which celebrates Canadian history with an image of the iconic Terry Fox Monument in Ottawa can be found within on March 18, 2014.

“If you’ve given a dollar, you are part of the Marathon of Hope .”

Let’s continue his legacy together!

“It took cancer to realize that being self-centered is not the way to live. The answer is to try and help others.”

Terry Fox Foundation official website: http://www.terryfox.org/

Click here for Terry Fox Run 2014 @ Taman Tasik Titiwangsa

CreditsPhotos : Gail Harvey & The Terry Fox FoundationTerry Fox quote images : http://www.rugusavay.com/terry-fox-quotes/http://favimages.net


Live.Love.Life, Ms. Lor

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