We are so proud of you, captain!

28th Singapore River Regatta 2010

Date: 30th-31st October 2010
Venue: Singapore River
Race distance: 300m

National Championship- Women Heats (10-crew)
1st: Singapore Polytechnic 'A'- 1:58:85
2nd: ITE - 1:59:00
3rd: SUNDAY DRAGONS - 1:59:89
4th: Irish Business Associataion - Gaelic Dragons - 2:02:75
5th: Police Sports Association - 2:07:34

National Championship - Women Semi Finals (10-crew)
1st: Paya Lebar Kovan CC Youth Group - 1:53:32
2nd: SUNDAY DRAGONS - 1:54:65
3rd: Temasek Polytechnic Team B - 1:56:85 (3 sec penalty)
4th: Singapore Polytechnic 'A' - 1:59:00
5th: NUS Alumni - 1:59:14

National Championship - Women Minor Finals (10-crew)
1st: Austcham Paddle Club Team A - 1:55:00
2nd: NTU Team B - 1:55:38
3rd: Canadian Association of Singapore - 1:55:88
4th: Team Kiyah Splashh - 1:56:08
5th: SUNDAY DRAGONS - 1:58:55

28th Singapore River Regatta 2010 Race Draw Results

Date: 30th-31st October 2010
Venue: Singapore River
Race distance: 300m

National Championship - Women (Heat 6)
Lane 1: Irish Business Association - Gaelic Dragons
Lane 2: Singapore Polytechnic 'A'
Lane 3: ITE
Lane 4: Police Sports Association
Lane 5: Sunday Dragons

*total of 8 heats, 5 semis & 3 finals

Sunday Dragons - Then and Now

2007

2010

Gosh....we never age at all....exercise makes you look forever young...haha...

Sunday Dragons - 3 years old!

We have come a long way since the team was officially formed on 15 July 2007. In the past 3 years, we have made many great friends and bonded through the 1 thing that we all enjoy doing - dragon boating.

Here's a sincere and big thank you to all who made Sunday Dragons possible in one way or another!

Special appreciation to:

Zhenyi, who patiently and slowly corrected our strokes and inducted us into dragon boating during our humble beginnings….

Our dearest coach Hak Loon who brought us this far...

Last but not least, who can forget the main slave driver behind the team, Choon Kiat, without him and his passion; we can never be where we are today….


SAVA Sprints International III, September 2007
25th Singapore River Regatta, November 2007
MR500, March 2008
North East Dragonboat Championship 2008, April 2008
Singapore Dragonboat Festival 2008, June 2008
26th Singapore River Regatta, November 2008
PA Paddle Championship 2009, April 2009
Singapore Dragonboat Festival 2009, June 2009
27th Singapore River Regatta, November 2009
PA Paddle Championship 2010, April 2010
Singapore Dragonboat Festival 2010, July 2010

And numerous Sunday mornings….

One more race to remember

SDBF 2010 National Championships Mixed (20-crew) Minor Finals

Lane 1: Temasek Polytechnic

Lane 2: Filipino Dragons (Singapore) Team B

Lane 3: Mountbatten CSC Team B

Lane 4: PLK Paddlers

Lane 5: NTU Team A

Lane 6: Sunday Dragons

One of our best races to remember

SDBF 2010 Inter-Business Houses & Clubs (10-crew) Plate Finals

Lane 1: PA Water-Venture

Lane 2: REACH Dragons Team B

Lane 3: Filipino Dragons (Singapore) Team B

Lane 4: Canadian Dragons Team A

Lane 5: Tampines North CSC Team A

Lane 6: Sunday Dragons Team B

The Power of Sunday Dragons Girls...

Scared yet?

Tell you a secret: This is not our full strength....

Singapore Dragon Boat Festival 2010

Date: 10 & 11 July 2010
Venue: Bedok Reservoir
Race Distance: 800m

National Championship Mixed Heats (20-crew)
1st: SAFSA - 3:33:02
2nd: Filipino Dragons (Singapore) Team B - 3:37:67
3rd: SUNDAY DRAGONS - 3:38:94
4th: Hwa Chong Institution - 3:43:40
5th: Austcham Paddle Club Team B - 3:47:22
6th: ITE 1 - 3:52:52

Inter Business Houses & Clubs Open Heats (10-crew)
1st: PLK Paddlers Team B - 4:37:16
2nd: SUNDAY DRAGONS TEAM B - 4:39:72
3rd: CareGiving Welfare Association Team B - 4:52:03
4th: Prison Sports Recreation Club - 4:53:34
5th: American Dragons Team B - 5:20:12

Inter Business Houses & Clubs Open Heats (10-crew)
1st: German Dragons Team A - 4:46:52
2nd: PA Water Venture - 4:44:19
3rd: SUNDAY DRAGONS TEAM A - 4:46:52
4th: NUS Alumni Team B - 4:55:57
5th: Canadian Dragon Boat Team B - 5:08:18
6th: Austcham Paddle Club Team B - 5:14:34

National Championship Men Heats (20-crew)
1st: Mountbatten CSC - 3:22:30
2nd: Austcham Paddle Club - 3:32:30
3rd: Ngee Ann Polytechnic - 3:35:73
4th: Police Sports Association - 3:37:29
5th: SUNDAY DRAGONS - 3:43:82

Inter Business Houses & Clubs Open Semi-Finals (10-crew)
1st: Singapore Paddle Club - 4:16:75
2nd: SAFSA Composite - 4:17:01
3rd: Canadian Dragon Boat Team A - 4:29:19
4th: SUNDAY DRAGONS TEAM B - 4:32:69
5th: Kiyah Splash Team B - 4:33:40
6th: NTUC Club - 4:46:88

Inter Business Houses & Clubs Open Semi-Finals (10-crew)
1st: German Dragons Team A - 4:22:01
2nd: Friends United Dragonboat Club - 4:31:47
3rd: REACH Dragons Team B - 4:33:18
4th: SUNDAY DRAGONS TEAM A - 4:36:33
5th: Tanglin-Cairnhill CSC - 4:45:10
6th: Silent Dragons @ Sembawang - 4:55:91

National Championship Mixed Semi-Finals (20-crew)
1st: Austcham Paddle Club Team A - 3:29:79
2nd: Singapore Paddle Club - 3:30:27
3rd: Filipino Dragons (Singapore) Team B - 3:39:68
4th: SUNDAY DRAGONS - 3:45:45
5th: NUS Alumni - 3:47:52
6th: British Dragons Singapore - 3:49:27

National Championship Mixed Minor Finals (20-crew)
1st: Mountbatten CSC Team B - 3:36:28
2nd: PLK Paddlers - 3:37:14
3rd: NTU Team A - 3:47:08
4th: Temasek Polytechnic - 3:46:07
5th: SUNDAY DRAGONS - 3:48:65
6th: Filipino Dragons (Singapore) Team B - 3:54:18

Inter Business Houses & Clubs Open Plate Finals (10-crew)
1st: SUNDAY DRAGONS - 4:30:43
2nd: Tampines North CSC Team A - 4:30:87
3rd: Canadian Dragon Boat Team A - 4:32:34
4th: REACH Dragons Team B - 4:38:14
5th: Filipino Dragons (Singapore) Team B - 4:39:38
6th: PA Water Venture - 4:42:32

If you liked the salad today....

Big thank you to Chin Mien for the fantastic and super nice salad! I'm sure all of us who had some will agree with me. =)

Here's the simple recipe:

MH Workout Meal: Tuna Salad

Fuel up and activate your recovery systems with this speedy salad.

(For 1 serving)

BABY POTATOES
How much? 80g
Why? Unlike large potatoes, which have a higher glycaemic index, baby or new potatoes are considered lower GI food. This means it causes gradual and smaller rise in blood sugar, which helps minimise hunger.

CUCUMBERS
How much? 60g
Why? Fresh cucumber is a very good source of vitamin C, which supports recovery and enhances the immune system. It is also useful as a digestive aid and has a cleansing effect on the bowels.

CANNED TUNA
How much? 80g, mashed
Why? Tuna supplies lean muscle-building protein and omega-3 fatty acids, which protect the heart and improve brain functions. Omega-3s also reduce muscular inflammation.

PARSLEY (didn't put cos didn't manage to find it in NTUC)
How much? 15g
Why? Potassium, which is found in parsley, is also known as the “muscle” mineral because it plays an important role in muscle contraction and nerve transmission. It also maintains the electrolyte and acid-base balance in your body.

PINE NUTS (replaced with almonds because NTUC don't have pine nuts)
How much? 30g
Why? Technically, they’re not nuts – they’re seeds. Pine nuts contain iron, a component of haemoglobin, the oxygen-carrying and energy-shuttling red pigment of blood.

CHIVES
How much? 15g
Why? Chives contain sulphur, which aids the circulatory and respiratory systems, and can help to overcome fatigue.

THE DRESSING
1 tsp extra-virgin oil
1 tsp mayonaise
1/2 tsp Dijon mustard
1/2 tsp honey
Salt and pepper

THE METHOD
Mix ingredients well and drizzle over the salad when you’re ready to eat.

*Recipe from: http://www.menshealth.com.sg

Featured Rower of the Month - Choon Kiat!

It's July friends! As we prepare for the most demanding race of the local dragonboat racing calendar, we decided to know more about our beloved captain, Choon Kiat!

What does Sunday Dragons mean to you?
That is everyting that is related to largonboat. Sunday Dragons is so important to me that if I recalled correctly, I have yet to miss training other than work. I even plan my holidays around training & races. Haha. (yes lah sibeh on....the other person who never misses training is like....Hak Loon lor....)

Now that you are part of the National team training squad, how many minutes do you exercise every week?
err... lost count. haha. more than i would like. (tsk. anyway, in order to reap health benefits, one should clock a minimum of 150 mins of moderate intensity physical activity every week....75 mins per week if you do vigorous intensity...dragonboat is vigorous heheh...for weight loss, 250-300 mins of moderate intensity per week please....of course, diet plays a part too...anything more than 300 mins per week may not work so well...cos research shows that some people start to eat more when they exercise more...)

Do you have days when you don't feel like training? How do you overcome that?

It is macham everyday lor. Then i think of Cindy & Chung Tai then I noe I cannot be like them. hahahaha. (I see that these 2 people are quite impactful to your life....anything to say, you 2?)

Why did you pick up dragonboating? Why not kickboxing, bodybuilding, tennis or some other team sport?
Cuz it is a team sport. luve the adrenaline of crossing the finishing line. Freaking high lor! enjoy every single second every1 tat sits on the boat is working 2wards a single goal. (I'm sure many of us feel the same about dragonboat! that's why we are all part of the team mah...)

Now that dragonboating is so close to you, what will your life be like without it?

haha. err... i oso dun noe leh. any1 got someting to intro boh? (still dragomboating!)

Who is your best friend? If it's Anson, why?

The pig is juz my bitch. Haha. my bestest fre is my wife aka my auntie. she is super supportive of everyting i do. i see more of my team mates than i see her. (so sweet.....)

Of all your boyfriends (Chung Tai, Kaiming, Anson, Alvin), who is most unforgettable? Why?

Tis 1 easy. Chung Tai! cuz he neber fail to fail me. now i noe let's do it = to 1 session out of 10. haha. (err....ok....Chung Tai again...)

What do you do to relax or have fun?

err... actually training with sunday dragons is really bery relaxing & fun. at least for me lor. haha. (I bet you find it most fun when the rest of us look like we are going to die haha!)

What is your proudest moment so far?

err...with sunday dragons is last yr when we did well for the PA paddle championship. That moment I noe we can race with the best if we want to but sadly, most of the time we chose to relax one corner onli. (Sunday Dragons Sa!)

As the founder & captain of Sunday Dragons, anything to say to the rest of the team?

err... i am juz 1 of the many that started the team lah. hope every1 will continue the sport even if Sunday Dragons is no longer ard. (Yep, after all we made many good friends and felt all the benefits from the sport!)

Tell us something about you that few people know.
err... i really hate exercising. (Yea right....*roll my eyes*)

Describe yourself in less than 10 words!
i live to eat! (This is true! heheh...)

SDBF 2010 - Race Draw results for Day 1 (10th July 2010)

National Championship (mixed 20-crew) Heat 2
Lane 1: Austcham Paddle Club
Lane 2: ITE 1
Lane 3: SAFSA
Lane 4: Sunday Dragons
Lane 5: Hwa Chong Institution
Lane 6: Filipino Dragons Team B
*Total of 6 Heats & 3 Semis for this category.

Inter-Business Houses & Clubs (Open 10-crew) Heat 1
Lane 1: PLK Team B
Lane 2: Sunday Dragons Team B
Lane 3: American Dragons Team B
Lane 4: CareGiving Welfare Association Team B
Lane 5: Prison Sports Recreation Club

Inter-Business Houses & Clubs (Open 10-crew) Heat 5
Lane 1: Sunday Dragons Team A
Lane 2: NUS Alumni Team A
Lane 3: German Dragons
Lane 4: Canadian Dragons
Lane 5: Austcham Paddle Club
Lane 6: PA Water-Venture
*Total of 10 Heats and 5 Semis for this category.

National Championship (Men 20-crew) Heat 1
Lane 1: Sunday Dragons
Lane 2: Austcham Paddle Club
Lane 3: Mountbatten CSC
Lane 4: Police Sports Association
Lane 5: Punggol East CSC Naga
Lane 6: Ngee Ann Poly
*Total of 5 Heats and 3 Semis for this category.

It's Peiyi!

Alright! Nobody got it right this time...heheh....actually, on a closer look...yes, it's Peiyi lah...

Does drinking ice water burn calories?

For anyone trying to lose weight, this question is an exciting one! If you simply want to know if your body burns calories warming up the water, the answer is yes. But if you want to know if drinking a lot of ice water can help you lose weight, or keep weight off, this "yes" needs to be qualified with some calculations.

First of all, calories are case-sensitive. There are calories and then there are Calories. Calories with a big "c" are the ones used to describe the amount of energy contained in foods. A calorie with a little "c" is defined as the amount of energy it takes to raise the temperature of 1 gram of water 1 degree Celsius.

What most people think of as a Calorie is actually a kilo-calorie: It takes one Calorie to raise the temperature of 1 kilogram of water 1 degree Celsius. So when you drink a 140-Calorie can of cola, you are ingesting 140,000 calories. There is no cause for alarm, because the conversion applies across the board. When you burn 100 Calories jogging a mile, you are burning 100,000 calories.

So, considering that the definition of a calorie is based on raising the temperature of water, it is safe to say that your body burns calories when it has to raise the temperature of ice water to your body temperature. And unless your urine is coming out ice cold, your body must be raising the temperature of the water. So calories are being burned.

Let's figure out exactly what you're burning when you drink a 16-ounce (0.5 liter) glass of ice water:
- The temperature of ice water can be estimated at zero degrees Celsius.
- Body temperature can be estimated at 37 degrees Celsius.
- It takes 1 calorie to raise 1 gram of water 1 degree Celsius.
- There are 473.18 grams in 16 fluid ounces of water.

So in the case of a 16-ounce glass of ice water, your body must raise the temperature of 473.18 grams of water from zero to 37 degrees C. In doing so, your body burns 17,508 calories. But that's calories with a little "c." Your body only burns 17.5 Calories, and in the grand scheme of a 2,000-Calorie diet, that 17.5 isn't very significant.

But let's say you adhere to the "eight 8-ounce glasses of water a day" nutritional recommendation. In 64 ounces of water, there are 1,892.72 grams. So to warm up all that water in the course of a day, your body burns 70,030 calories, or 70 Calories. And over time, that 70 Calories a day adds up. So, while you definitely shouldn't depend on ice water consumption to replace exercise or a healthy diet, drinking cold water instead of warm water does, in fact, burn some extra Calories!

*Article from: HowStuffWorks.com.

It’s spirit that matters, for flag, fans and glory

22 June 10 The Strait Times
by Rohit Brijnath

THE hottest team at the World Cup, if you factor in ranking and surprise, is also the coolest. New Zealand captain Ryan Nelsen, when famously asked about the possibility of a traditional dance before play, replied: ‘Skinny white guys doing the haka! Very intimidating.’

But the skinny white guys are special: They have ensured that ‘Kiwi footballer’ is not quite an oxymoron. Their talent may not glitter, their technical skills may not gleam, still they have a shine to them. It is a spirit that can’t be measured, but a spirit that can be seen.

It is these skinny white guys who England and France, head down in penitence, should go and see. Guys, they should ask, we might have footballing history, we are burdened with louder expectations, but can you remind our teams, swollen with swagger, about football’s spirit. Because we seem to have lost it.

Spirit in sport is like some ancient tonic, it lifts the team and glues them together. It defies easy definition, but we can feel it in a team’s driven body language, in the strength of their runs in the 89th minute when muscles mutiny, in the way they slap a teammate’s buttock in support after an error, in the way, especially, that teams hold together even in distress.

It is the zest of men who put team above individual, a group of athletes who disavow pettiness and politics, who do not fall apart like cheap machinery at the first signs of stress. Spirit is not about winning, it is about the giving of the self to a cause.

Take an example from outside football, from Game 4 of basketball’s NBA finals. It is the fourth quarter, the Boston Celtic’s primary players are benched. They don’t complain. They applaud their replacements.

Later, their coach, Doc Rivers says: ‘They were fine. They were cheering... they were begging me to keep guys in. ‘Don’t take them out! Don’t take them out!’ It was great. That’s the loudest I’ve seen our bench, and it was the starters cheering from the bench.’

The Celtics won the game.

Spirit is Germany at the World Cup, it is 10 men playing as if they were 15. Spirit is the USA surging back from 0-2 down against Slovenia.

Spirit is Lionel Messi, one moment pirouetting in his rival’s box, next moment tackling in his own box. His inspiration can lift his team, but his perspiration binds them. To see the world’s finest player sweat is to embarrass any teammate into action.

Messi is our standard, he carries no offensive air, no stench of arrogance. He is genius worn lightly, he comes to play not to politic, his spirit is worn like a halo.

Alone he makes the French team look like spoilt, has-been heroes whose failure is everyone’s fault but theirs. It is football without dignity from the great nation of Platini and Fontaine.

Spirit is definitely not walking out of practice at a World Cup as France did. Spirit is not abusing your coach, however ineffective he may be. Spirit is swallowing complaint and playing furiously, playing for each other, for fans, for a flag, for pride.

Sulking is what 11-year-olds do when given detention in school. Not footballers living in luxurious accommodation. Want to protest? Wear a black armband, sign a petition, just get over it.

Spirit isn’t mutiny, it isn’t a rebellion as is rumoured John Terry was attempting. An England team stung by calamity was a perfect opportunity for Terry to advertise a united side, not suggest a fragmented one. Immediately, instead of answers to a team’s woes being found, distracting questions arose about a former captain’s motivations. A man of the hour he has been, but now he wasn’t.

Spirit is taking criticism in your stride as Wayne Rooney might want to remember, after castigating booing fans. Yes, spectators can be fickle, and stadiums unfriendly, but booing is also a fundamental sporting right. Not everything can be worship.

Fans, waiting for four years for a Cup, ordinary people dipping deep into their passion and their wallets to travel far, can shrug off losing. It is a lack of spirited effort that affronts them.

It doesn’t matter either if England coach Fabio Capello is wrong, if he should be playing Joe Cole, if his policy of telling players too late whether they are playing sucks. Fact is, even the wrong 11, when representing a nation, have to have the right attitude and play at a 100 per cent, at full, committed tilt.

Spirit is also the coach’s job. Sport is essentially a democratic activity, but coaches are like benevolent dictators. Like a conductor with his orchestra, the coach decides the footballing music his team will attempt, he selects his performers. But no fine music is found without spirit, without the conductor setting the mood for a collective tilt at greatness.

The coach must challenge temperamental heroes, stroke egos and bruise them. In India, a cricket coach once grabbed a player by the throat; John Wooden, the late basketball coach, rarely used an expression harsher than ‘goodness gracious’. It takes all methods to discover harmony.

It is a complicated dance where feet are constantly stepped on and Raymond Domenech, the French coach, has lousy footwork. Spirit he has failed to build, dissension he has let fester. He is not attuned to his men like the Lakers’ Phil Jackson often seems to be, he is not adroit in managing men without indulging them as Alex Ferguson appears.

Spirit is also Capello’s challenge as muttering in, and about, his team rises in volume. Certainly he must listen to Terry, Frank Lampard, Steven Gerrard, for they wear the boots, their instincts speak to them. But listening does not mean appeasing, being flexible does not mean including a player to satisfy sullen stars.

Eventually, a fine balance must be found and wisdom discovered in the words of the American general, George S. Patton: ‘Wars may be fought with weapons, but they are won by men. It is the spirit of men who follow and of the man who leads that gains the victory.’

But eventually Capello does not play. His men play. Well-paid men. Revered men. Armani-clad men.

Spirit must come from them, they cannot look for blame, or find excuse, but search for a courage within. It is how heroes are forged. The bulldog spirit, they must know, is an English phrase. It is an old one. Now they have little time to prove it still lives.

Spirit is going down to train in the relentless rain, rowing your best in the 3rd set of fartlek, and shouting encouragement to team mates even though you can hardly breathe. Sunday Dragons, I am proud to row with you. -- FJ

Guess Who? VI

Hello folks! It has been quite some time since the last baby photo was uploaded...alright, here's another one....keep guessing!

Training - 3rd & 4th July 2010

Date: Saturday, 3 July 2010

Time: 3.45pm - 6.00pm

Venue: Bedok Reservoir

*Please meet at 3.45pm near the boat house for warm up.


Date: Sunday, 4 July 2010

Time: 7.45am - 11.00am

Venue: SDBA, Kallang

*Please meet at 7.45am for warm up. Land training after rowing.

Free Weights or Machines

Is There a Difference Between These Modalities of Lifting?

There is some question as to whether machines offer the same benefits as free weights when lifting. Some people believe there is no difference between the two while other believe strongly that there is indeed a difference. While both forms of lifting offer benefits, the discrepancy arises from a belief that machines don’t require the same amount of stabilization necessary when using free weights.

The stabilization argument is a valid argument and one of the major differences between the two forms of lifting. The ideas expressed here are not that one form of lifting is better than the other but rather that both have there place in the fitness arena. As an advocate for fitness any form of movement would be better than none at all. Since this discussion is however based on the comparison of the two forms and which one is better let’s take a closer look at each one.

Machines are easy to use, they do not require the same amount of stability free weights do. Machines generally require the user to select weight by inserting a pin in the appropriate resistance level of a weight stack and begin moving the weight along a predetermined path, based on the design of the particular machine. The predetermined path of movement doesn’t require much stabilization so you don’t work the same volume of muscle you would using free weights. This is conducive to a quicker workout since it doesn’t require the adding or removing of weight plates.

Free weights on the other hand take more time to work with because you have to load and unload the plates based on the desired resistance level. If you are lifting heavy you will need a spotter or spotting device to ensure proper technique and safety. When lifting free weights you recruit many more muscle (fibers) groups due to the simultaneous control and stabilization required. It is this stabilization (muscles recruited) aspect that makes free weights superior to machines. Bodybuilder utilize free weights for this very reason, but specialized machines are also used from time to time for change of pace and isolation work.

The bottom line is this: you can reap distinct benefits from each form of lifting. Free weights will build muscle faster and efficiently, but machines do offer fitness enhancements as well. Don’t give up on machines if your goal is to improve your fitness level, machines will allow you to achieve this.

By: Chris Christian
*Article from: http://fitness-trends.suite101.com/

10 Ways to Boost Immune Health

As we train hard for the race, it is also important that we keep our immune system strong and healthy. The last thing we want is to train so hard and then fall sick during the race weekend. These tips may be useful for us, keeping us fit and healthy for the race!

1. Drink your lemons. Lemon is the ideal food for restoring acid-alkali balance. Drinking freshly squeezed lemon juice in water, or adding it to tea, salad dressings (in place of vinegar), baking or cooking, helps maintain the body's internal "climate" at a pH which supports healthy bacteria instead of the viruses and harmful bacteria which thrive in more acidic environments. Apple cider vinegar is another great way to improve your body's alkalinity, but the taste of lemons is much more pleasant!

2. Give your body an herbal boost. Hundreds of herbal supplements and tinctures exist to give the immune system additional support. Essential oils are an excellent source of immune-stimulating compounds, and the rawest and most natural form of any medicinal plant, but there are other supplements which can be effective. Fresh herbs and whole food remedies are always preferable over packaged herbs or supplements, since they have a much higher potency and frequency and your body absorbs more of their value.

3. Get a full night's sleep. Everybody's different: your body may need anywhere from 6 to 10 hours of sleep each night. Whatever your personal sleep requirement is, get it! Sleep has been linked to balanced hormone levels (including human growth hormone and the stress hormone, cortisol), keeping weight down, clear thinking and reasoning, improved mood, and vibrant, healthy skin.

4. Eat plenty of protein. Protein is a building block for a healthy body, mind, and immune system. Diets low in protein tend to be high in carbs which convert readily to glucose, spiking blood sugar and stressing the pancreas and the immune system.

5. Drink plenty of water. This is almost, but not quite, a given; most headaches occur because despite the number of reminders, people still aren't getting enough water! Headaches and thirst are both signs of dehydration. You should be drinking, in daily ounces, half your body weight in pounds. (i.e. Body weight in pounds, divided by 2 = number of ounces of water per day.)

6. Stop drinking coffee. Contrary to recent marketing as a source of antioxidants, chocolate and coffee are two of the worst things you can do for your immune system and your health. Caffeine robs your body of minerals and vitamins, and it dehydrates you. If you drink coffee, make sure you add an additional two glasses to your water intake per cup of coffee. A mineral supplement helps to offset caffeine's damage, too.

7. Worse yet is the impact of refined white sugar. If you do only one thing to boost your immune system, eliminating sugar will do the trick. You will see noticeable results in your energy levels, weight distribution, immunity and your ability to think clearly when you break the cravings and stop eating refined sugar. Many holistic nutritionists consider sugar a drug for its impact on the human body; some practitioners are known to prioritize eliminating sugar from the diet over recommending that people quit smoking. Healthier sugars such as agave and stevia do exist, but avoid artificial sweeteners; they are even worse than cane sugar.

8. Stock up on raw fruits and vegetables for their antioxidants, vitamins, minerals, fibre and enzymes. The nutritional content that you receive from raw fruits and veggies is unparalleled. Many vitamins, including C, are antioxidants and will protect cells - including those of your immune system - from damage by toxins in the environment. Dark-coloured produce (berries, kale, broccoli) tends to be higher in flavonoids, polyphenols and other antioxidants. The perfect source of minerals is seaweed, which is sold dried, but can often be found raw (dried at low temperatures to maintain most of the enzymes and nutrients) in health food stores.

9. Exercise can make a noticeable difference to your health and happiness by releasing endorphins. Most of us spend 90% of our lives indoors, inhaling dubiously filtered air and other people's germs, so take every opportunity to get outside. Time spent outdoors in the cold also stimulates the thyroid gland.

Finally...

10. Nurture yourself. Make sure you take time to yourself, spend some time with friends, and indulge yourself in a massage, a hot bath, or an energy work session when you want one. Our bodies respond to our emotions - if you're feeling harassed and anxious, it can manifest in a sore throat or a cold. Create a space within yourself and your living environment for harmony, self-love and joy. Pay attention to warning signs of sore throat or exhaustion so you can keep them from getting worse. Take a "mental health day" every few months to make sure your emotional needs are met. When you're happy, you're far less likely to get sick.

*Article from: http://naturalmedicine.suite101.com

Training - 26th & 27th June 2010

Date: Saturday, 26 June 2010

Time: 3.45pm - 6.00pm

Venue: Bedok Reservoir

*Please meet at 3.45pm near the boat house for warm up.


Date: Sunday, 27 June 2010

Time: 7.45am - 11.00am

Venue: Bedok Reservoir

*Please meet at 7.45am near the boat house for warm up. Land training after rowing.

Coffee Can Save Your Life

Coffee has been revving people up since the 15th century and with thousands of studies on caffeine, scientists have solved pretty much every mystery besides Neslo (Nescafe plus Milo). Add the cream of that scientific knowledge to your cup to maximise its benefits for…

YOUR HEALTH
The University of Scranton in the US found coffee to be a significant source of antioxidants, protecting against cancer and heart disease. Harvard researchers also found drinking more than four cups daily protects against gallstones and liver cirrhosis. This is thanks to its soluble fibre, which also explains your midmorning toilet visits.

BUT
“Coffee doesn’t provide the same variety of antioxidants that fruit and veggies do, and they’re harder to absorb,” says the Scranton study author, Professor Joe Vinson. And there’s a bitter taste in the post-dinner cup: Drunk within an hour of a meal, coffee reduces absorption of iron and immune-boosting zinc, the University of Lyon found.

YOUR HEART
Easing fears of heartbreaking news for heavy drinkers, Harvard researchers tracked 128,000 people for 20 years and found drinking more than six cups of coffee a day didn’t increase heart disease risk. Even better news: In 2007, US scientists at Brooklyn College found men who drank four cups of coffee a day had a 53 per cent lower risk of dying of heart disease than those who never took a sip.

BUT
Caffeine constricts your arteries, raising your blood pressure. “However, if you don’t have hypertension to begin with, the temporary blood pressure increase isn’t a problem,” says cardiologist Dr Matthew Sorrentino. “Plus, the impact on blood pressure tends to be significantly lower in regular caffeine drinkers because their bodies become tolerant to its effects.”

YOUR BRAIN POWER
Beyond merely preventing you from nodding off during that 9am meeting, one to two cups of coffee before tasks can increase your short-term recall and alertness, according to a University of Arizona study. “Caffeine also has a mild mood-elevating effect,” says Dr William Lovallo, professor of psychiatry and behavioural sciences at the University of Oklahoma. “That’s because it releases dopamine, which stimulates the area of your brain responsible for pleasure.”
In the longer term, caffeine has been found to slash your risk of developing Alzheimer’s by as much as 60 per cent and Harvard researchers have also found that drinking four cups a day can halve your risk of developing Parkinson’s disease.

BUT
Drink more than four cups per day and that caffeine hit merely relieves withdrawal symptoms rather than lifts your mental abilities above the caffeine-free competition, according to researchers at Bristol University. To ensure your java keeps you full of beans, limit yourself to just two cups a day and sink your mug 10 minutes before crunch time.

YOUR WAISTLINE
Caffeine’s an appetite suppressant, which also turns up the calorie-burning heat of your heart rate and metabolism. “Drinking six cups per day combined with exercise and a low-fat diet can boost fatburning by up to a fifth,” says Catherine Collins, chief dietitian at St George’s Hospital in the UK.

BUT
“Without diet and exercise changes, there’s currently no proof it has any significant effect on its own,” says Collins. That delicious Italian biscotti lurking on the saucer won’t help either.

YOUR MUSCLES
Caffeine pumps up your nervous system, increasing heart rate and breathing, which primes your body for peak performance. And it may also have a direct effect on your muscles. Experts reckon it triggers a release of extra calcium in your muscles, “and this means stronger muscle contractions,” says Dr Terry Graham, professor of nutritional sciences at the University of Guelph in Canada.

BUT
“Other chemical compounds in coffee appear to counter-act caffeine’s ability to impact your exercise session,” says Dr Graham. So to achieve these positive effects, you’re better off using caffeine pills or caffeinated energy drinks.

YOUR ACHING HEAD
Big night? Stick the kettle on. Caffeine increases production of stomach acid, helping your body absorb pain-relief drugs more quickly, according to research in the Archives of Neurology.

BUT
Go cold turkey and your grey matter won’t thank you. “Sudden caffeine withdrawal invariably causes headaches, so wean yourself off by cutting your intake by half every other day,” advises Dr Frankie Phillips of the British Dietetic Association. Or swap beans: Arabica beans have about 1 per cent caffeine, while Robusta pack double that. “Roasting reduces caffeine content, so a stronger taste can actually mean less caffeine,” according to the British Coffee Association’s Zoe Wheeldon.

YOUR SMILE
An espresso a day may keep the dentist away. The chemicals in coffee prevent tooth decay by stopping bacteria from attaching to your enamel, Milan University researchers found.

BUT
A scrape could still be needed. “It prevents bacteria from sticking to your enamel by sticking to the enamel itself, which can cause discolouring,” says Dr Amolak Singh of the General Dental Practitioners’ Association. Our tip: Brush with a toothpaste containing bicarbonate of soda to keep your whites pearly.

Article from: http://www.menshealth.com.sg

Training - 19 & 20 June

Date: Saturday, 19 June 2010

Time: 3.45pm - 6.00pm

Venue: Bedok Reservoir

*Please meet at 3.45pm near the boat house for warm up.


Date: Sunday, 20 June 2010

Time: 7.45am - 11.00am

Venue: Bedok Reservoir

*Please meet at 7.45am near the boat house for warm up. Land training after rowing.

Life is.....not so good

2007

2008

2009

2010

8 more trainings!

8 more trainings guys! Let's not forget our motivational quote:

"The will to win is the most over-estimated phenomenon in sport. It's not the will to win. Everyone wants to win. It's the will to prepare to win that makes winners."

Training - 12 & 13 June 2010

Date: Saturday, 12 June 2010

Time: 3.45pm - 6.00pm

Venue: Bedok Reservoir

*Please meet at 3.45pm near the boat house for warm up.


Date: Sunday, 13 June 2010

Time: 7.45am - 11.00am

Venue: Bedok Reservoir

*Please meet at 7.45am near the boat house for warm up. Land training after rowing.

Featured Rowers of the Month - The Nanas!

This month, we feature our most committed rowers: Robin and Cynthiaa! They are valuable assets to the team, bringing with them life experiences, sagely advice, timely encouragement, laughter, optimism and chilled 100+! Their day jobs are a façade. In reality, Cynthiaa documents Sunday Dragons life with her trusty camera while Robin comments on the local dragonboat scene.

How long have the both of you been on the team and what made you join us?
Robin: After I knew MADragons (MA stands for Mediacorp Team A- anyway we only had team A as there were always not enough rowers during the 3 years / I’m still very proud that I was the one who came up with the team name) was going defunct 2 years back, I wanted to join Seahawk as my friend Ah Hock is there and there are enough old seahum in the team so I could join them for veteran races when I reach 40. However I always wanted to be coached by Hak Loon (but not anymore when my name was called repeatedly by him like a recorder that won't stop in every training) and also I wanted to introduce Cynthiaa to db (cos she always complained I spent too much time on db) so I went around sourcing for a leisure team as her fitness wasn't there yet for db. Bingo when on a Sunday after my training I spotted Cindy going for training and Hak Loon was the coach! Much later after I joined the team for the 1st training did I realise that I was totally misled by Cindy!

Cynthiaa: Since 4 Jan 09 (18 months). Robin's passion for DB has definitely made an impact on me (even when he worked the night-shift in his previous job, he still went for training... and DB to him was more important than ermm, "ME"). Fact is I wanted to spend more time with my busy hubby & keep Fit.

(Yep, our most committed rowers were attracted by our fantastic coach. A loss for Seahawk and a coup for Sunday Dragons!)

Both of you have definitely made a huge and positive impact on the team. Especially for Cynthia, from the demure wife and newbie rower to the super fit 21km finisher and number one female warrior of Sunday Dragons! How did you do that?
Robin: The only 'impact' I made was sharing the welfare drinks with others but recently, only a few want to drink the ice-cold 100+ as they are scared of getting a scolding by Hak Loon.

Cynthiaa: I always remember how the team moltivated me (especially CK, Summer, Georgin, FJ, Kennix & Janus… Also Robin lah) and I didn't want to let them down. Also, after joining DB, I hardly visited the clinic (touchwood)… I didn't train specially for the 21km run but did manage to run home from office occasionally, which saved me time, $$… and I still intend to do that until I quit the job. Anyone can do 21km... You can walk and run... hahaha.

(If we did a poll, we’re sure the drinks will be voted the most popular welfare initiative. Maybe Hak Loon is the only one on the boat who has never taken a sip… Thanks for the impressive sales pitch for DB and keeping fit, Cynthiaa!)

How do the both of you maintain your motivation and passion for dragonboat?
Robin: We don't! We are constantly worried that our names will be called in the boat and that already enveloped us with fear to row better.

Cynthiaa: I believe both of us wanted to avoid our names being called during training :P, so we always exchange tips & look out for each others’ flaws during & after trainings… we love talking about DB stuff together...and have made many good DB friends along the way.

(Once again, we see the influence of our coach, haha! Seriously though, we see the pay-offs of your diligent attitude in your rowing!)

What are some changes you noticed in yourself and your other half since joining Sunday Dragons?
Robin: Cynthiaa had to buy new clothes since picking up DB but heng she didn’t ask me to pay. Since I joined SD, I became haolian as I realised many younger peers look older than me.

Cynthiaa: Nothing much ... only realised that Robin is more lame than I thought he was. At times, I really hope he hits the right note at the right time… (And he is harmless, really.)

(Yes, guys in the boat, Robin is referring to YOU. Cynthiaa, we know Robin is humless, since he joined SD and not Seahawk, where the seahums are.)

This question is for Robin: where do you get your brand of humour from?
Robin: It is inherent and can't be replicated. Requires an IQ level of 120 to constantly churn out thought-provoking and highly intelligent jokes. Ok lah, I admit that many a times my jokes were so lame that kids also won't laugh. The fact is, I joke according to the other party's level of understanding.

Cynthiaa: 吴宗宪 (who else?)

(!! You pitch your jokes according the other party’s level of understanding, and we get lame jokes…what are you trying to say about us?? Now that you’ve said it, Cynthiaa…)

And for Cynthiaa: how do you tolerate Robin's humour? How would you describe his sense of humour?
Robin: We brainstorm jokes for the following week at home.

Cynthiaa: I'm a good wife, I just laugh along (sometimes I do roll my eye balls). I've been hearing his jokes for the past 15 years... and surprisingly I still get tickled.

(And Robin tries to implicate, oops, credit, his wife. Cynthiaa stands by her man’s humour. Altogether now: AWWW…)

What does "nana" really mean and where is it from (like banana? or pineapple?)?
Robin: Nana is 7 in Japanese and knowledge in Sanskrit but these are not the answers. Nana is short for nenehpok!

Cynthiaa: Mmm... continue guessing lor..

(The truth is out!)

How much time does each of you really spend on Facebook each day?
Robin: I only spend 5 minutes each day and Cynthiaa is already complaining!

Cynthiaa: Every morning to check for messages and have a game of Bejewelled before I sleep if I’m not too tired… I can go without Facebook.

(Aye, we suppose this does not include times when you upload photos. And we’re sure labelling and commenting take more time!)

Is it really so fun to flirt with each other on Facebook when you are married to each other and live under the same roof?!
Robin: No we don't do that. The fact is Cynthiaa is always hogging our only laptop playing Bejewelled and I sometimes need to add comments to those pictures posted on Facebook to entertain others.

Cynthiaa: Did we??

(Perhaps flirting with their spouse comes so naturally that they do so unconsciously. Will other married team mates try it out and give us the verdict?)

How much do you love Sunday Dragons?
Robin: I was born on a Sunday 40 years ago in the year of the Dog. If Sunday Dragons were named Sunday Dogs, I would love the team even more!

Cynthiaa: As much as I love dragonboating!

(We know you love the team. *wink*)

Describe yourself in less than 10 words.
Robin: Providing entertainment, bridging people, self-critical, love a sport called Dragonboat! (Heng used hyphen, considered only 1 word!)

Cynthiaa: Contented, peace-loving, easy-going and loves Hokkien songs.

Training - 6 June 2010

Date: 6 June 2010

Time: 7.45am - 11.00am

Venue: Bedok Reservoir

*Please meet at 7.45am near the boat house for warm up.

Sunday Dragons @ Adidas Sundown Marathon 2010

On the night of 29th May 2010, a bunch of courageous Sunday Dragons braved the darkness and did us proud, running through the night at the Adidas Sundown Marathon 2010!

Our Number 1 female warrior Cynthiaa getting all ready for the challenge!

Other Sunday Dragons getting all ready to conquer 21km!

But this one seems to have the same problem as Derek....cannot tie shoelaces....

All set and ready! (Other Sunday Dragons who went and not caught on camera: Dylan, Johnny, Adrian, Matt, Wayne)

All looking good....still can smile and pose at the camera....later then they know how to die....

Spotted Wayne!

Surprise surprise! 2 more Sunday Dragons spotted as supporters after the halfway mark! (notice the team's email address below...so smart, can do marketing/recruitment some more....estimated number of runners who saw it: 1,000. haha!)

These 2 were obviously super motivated by it!

Spotted Matt too!

Proud 21km finishers! Nothing much lah....they have completed longer distances before...

Looking good after running for 3 hours!

This one.....forever full of energy!

Good job Sunday Dragons!

Training - 30 May 2010

Date: 30 May 2010

Time: 7.45am - 11.00am

Venue: Bedok Reservoir

*Circuit training after rowing. Please meet at 7.45am near the boathouse for warm up.

Training - 23 May 2010

Date: 23 May 2010

Time: 7.45am - 10.00am

Venue: SDBA

*No land training after rowing. Please meet at 7.45am inside SDBA for warm up.

Team Meeting at Killiney Cafe, level 1, Millenia Walk after training. Please try your best to attend. See email for agenda.

Check this out....

Hello Ladies (erm, ok only a few of us)....

Came across this article which I think is quite good and comprehensive for those who may want to look into training more seriously so they can look like this:




Go to this link below:

http://www.muscleandstrength.com/articles/womens-body-bible.html

Have fun! =)

Diet for sports men

Diet is one of the important and basic biological needs of man. Diet is the foundation for good health. It is essential for life, growth and repair of human body, regulation of body mechanism and production of energy for work. The above functions of diet can be achieved only through adequate nutrition which should consist of essential nutrients in the required proportion. These nutrients include:

i) Proteins
ii) Carbohydrates
iii) Fats
iv) Minerals
v) Vitamins.

During sports training, the energy requirement of the players will be high as such the diet should be accordingly planned otherwise the players will not have the stamina to withstand the training and the player will show the signs of fatigue which may result in internal and external injuries to the players.

IMPORTANCE OF NUTRITION AND DIETICS FOR SPORTS MAN

Nutrition is important aspect for all, especially for sports men. They need balanced food to maintain their stamina. Good food habit provides them energy to perform their activities in a better way.

Sports man should organize his diet. He should take palatable, acceptable, good quality food to maintain his health.

RIGHT SPORTS DIET FOR RIGHT SPORTS MEN

The energy requirement of an athlete depends on the following factors. The right sports diet should have adequate provision for the following:

1. Quantity : Calories according to sports.
2. Quality : Carbohydrates, proteins, fats, vitamins, minerals and fluids
3. Variety : Different types of food
4. Palatability : Proper cooking
5. Acceptability : To suit different customs, habits and tastes.

Approximate percentage of calories which may be derived from different components of nutrients.

Carbohydrates, Protein, Fat

1) Light sports 60% 15% 25%
2)Moderate sports 60% 14% 26%
3)Heavy sports 60% 13% 27%
4) Endurance sports 60% 12% 28%

IMPORTANT FACTORS FOR PLANNING A DIET SCHEDULE

The energy requirement of the players is dependent on body size and
composition, age, physical activity, climate and environment.

1.Age :- The energy requirement of adolescent and adults are greater
than that of children and old people. Most of the active
sportsmen belong to growing age group of adolescents and
adults.

2.Sex :- All other factors remaining constant. The energy
requirement of women is relatively less than that of men.

3. Body weight :- Energy requirement is directly proportional to the
body weight . It increases or decreases according to the type of
activity and muscles involved during exercise period.

4. Climate and Environment :- In hot and humid environment, energy
requirement is less. Higher the altitude , colder the climate and
greater will be the energy requirement. Athletes, who undertake
regular motivated physical exercises, develop the capacity to lose
heat efficiently.

5. Physical activities :- The energy requirement of an athlete depends
on the intensity, duration and types of his activities. Based on these, it
could be grouped under four categories.

Group I :- Light sports, Sedentary sports or skill Games
EX :- Chess and carom
Energy requirement :- The energy requirement of athletes doing these sports would be 50 calories/kg body weight/ day.

Group II :- Moderate sports. These sports involve skill, moderate strength and moderate endurance.
EX :- Badminton, Cricket, Table Tennis
Energy requirement :- 60 calories /kg body weight/day

Group III :- Heavy sports. They involve skill, maximum strength and high endurance.
EX :- Boxing, Football, Hockey, Squash.
Energy requirement :- 70 calories /kg body weight/day

Group IV :- Endurance sports. They involve skill, moderate strength and extreme endurance.
Ex :- Marathon, cross country running, channel Swimming and rowing.
Energy requirement :- 90 calories /kg body weight/day

It is recommended by the Nutrition Advisory Committee of I.C.M.R that the calorie in-take of an Indian should be as given in the following table.

Activity

Sedentary work

Men - 2400 calories, Women - 1900 calories
Moderate work

Men - 2800 calories, Women - 2200 calories
Heavy work/Players

Men - 3900 calories, Women - 3000 calories

The following foodstuff consumed per day provides 5000 kilo calories to an athlete

CEREALS - 600 gm
BUTTER - 15 gm
JAM - 15 gm
EGGS - 02 Nos.
PULSES - 60 gm
SUGAR/GLUCOSE - 150 gm
MILK - 500 gm
OIL - 200 gm
MUTTON - 200 gm
CHICKEN/FISH - 150 - 300 gm
GREEN LEAFY VEGETABLES - 125 gm
FRESH VEGETABLES - 100 gm
ROOTS AND TUBERS - 150 gm
FRUITS - 150 gm
TEA/ COFFEE - 80/20 gm
SALT - 40 gm
CONDIMENTS - 15 gm

It is better to table a diet chart during the training period as well as the time of Match/ competitions for various sport activities in consultation with a proper dietician.

Proper diet not only helps to improve the performance of the players but also considerably reduces the internal and external injuries.

“HEALTH IS WEALTH ” This saying will suit even more to the sportsmen. The wealth of the sportsmen is their performance. So health plays major role for their stamina and for better performance. Sportsman needs good quality food, fitness and courage.


By: Dr J.RAJAKUMAR
From: http://www.articlesbase.com/nutrition-articles/diet-for-sports-men-222322.html

Training - 16 May 2010

Date: 16 May 2010

Time: 7.45am - 11.00am

Venue: SDBA

*Land training after rowing. Please meet at 7.45am inside SDBA for warm up.

How to choose your running shoes

Running is probably one of the easiest sports. The only 'equipment' you really need is a pair of running shoes. Having said that, you do not just need to have a pair of running shoes, you need a good pair that is appropriate for your foot type and running style.

Remember, the only thing that separates you from the ground when you are pounding on the road or sidewalks or trails, are your shoes. So do bear this in mind the next time you are tempted to choose color and/or fashion over the function of the shoes.

An appropriate pair of running shoes is essential to bring you through the distance and prevent you from sustaining unnecessary injuries. So how would you go about choosing an appropriate pair of running shoes for yourself?

For starters, you must know the 'dynamic movement' of your foot when it comes in contact with the ground. I've coined the phrase 'dynamic movement' because your foot is constantly in motion, adapting to the running surface you are running on. The part of the foot that comes in contact with the ground on impact and how your foot rolls after the initial contact would technically determine the kind of shoes you should buy. Of course, your running mileage and body weight would play a part in getting the right pair of shoes for you too.

How does your foot come in contact with the ground?

Heel Strikers
The back portion of your foot (your heel) comes in contact with the ground first and then the foot rolls onto the sole and pushes off from the ball of the foot for the next stride. Being a heel striker, you will introduce more shock to your knees and ankles as your leg will be fairly stiff on impact. Heel strikers tend not to make use of the natural shock absorbent properties of their arch and foot, which are the first areas of shock absorption during a run.

Recommended shoes:
Due to the reduced use of the natural shock absorbers of the arch and foot, it is recommended that running shoes with cushioned heel regions would help lessen the shock and impact on contact. Most cushioning shoes will provide the support.

Mid-foot Strikers
The mid section or the ball of your foot contacts the ground first during a run. The leg tends to flex on contact with the ground, introducing less stress on the knees minimizing pressure on the ankles.

Recommended shoes:
It is ideal to have running shoes with cushioning or padding in the mid section of the shoes. However, there are not many running shoes in the market with substantial mid-foot cushioning.

Forefoot / Toe Strikers
The front (closer to the toes) of the foot is the first to contact the ground. A forefoot striker will also have the leg flexed on contact to the ground causing less stress on the knees and ankle. The running form is much like that of a sprinter.

Recommended shoes:
Similar to mid-foot strikers, the shoes should have more cushioning or padding in the front section of the shoes to help with the shock absorption.

What is your foot type?

Neutral
Runners with neutral foot type have their foot roll inward evenly which is just enough to reduce the impact on contact. Cushioning shoes will be sufficient for runners with this foot type.

Pronators / Over-pronators
Pronators or over-pronators have their foot roll inwards too much such that the impact on contact to the ground is unevenly distributed and more impact is placed on the inside of the foot. Motion control shoes would be most ideal for runners whose foot pronates.

Supinators / Under-pronators
Supinators or under-pronators have their roll outwards more and hence, the impact is placed more on the outside of the foot. Cushioning shoes would be recommended.

Size of Shoes

Runners are well known to have 'ugly' and bruised toes, on occasion with missing toe nails. If you are one of those, your shoes size may not be right for you. There should always be a space between your longest toes to the front of your shoes – usually half a thumb space would suffice or a finger space between your heel and the back of your shoes when you have your toes touching the front of the shoe. The reason for this space is that your feet will slide forward slightly (even if your shoes fit) as it contacts the ground and it will also expand a little during your run.

By: Dr Tan Swee Kheng, PhD
From: http://redsports.sg

Life is Good.

2007

2008

2009

2010