I have been asked many times, what should i eat before my workout? If you goal is to get leaner, read on!
My answer is always the same, why do you need to eat before your workout?
If you say you are hungry and you cant train empty stomach, then you better get use to it or even so, have your meals 2 to 3 hours before! Fats are your stored energy! You have the energy in you, just use some will power and you will be fine! Your body will take a while to get use to it, trust me you wont die.
If No Energy is your answer, i need that bread! It gives me energy. Your bread don’t get digested so quickly and eating bread or other sugary food before your workout actually affects your performance! Insulin go up, your stress hormone goes down, we want our muscle to fire us up during training and stress is what we need! So.. stop telling yourself that food gives you energy.
I am feeling tired, food will wake me up! If you are really tired, try working out in the morning when you are fresh, see what you are doing thru out the day if you are really burn out take a break! If not you can always have a cup of coffee or pre workout.
Craze Ultra 2015 indeed a crazy experience for us. Going non stop for 100KM for 24hours and finally we are certified nuts! A great experience overall and my first time trying to raise funds for Singapore Cancer Society while doing something i love!
I have always been a fitness junkie and been keeping myself fit for the past say 6 or 7 years! I always think that having a healthy body is important other than looking good, what can i do with this body? So MAD came along and share with me her idea of doing this CRAZE ULTRA to raise awareness and raise funds for Singapore Cancer Society!
Didnt expect that i will be raising funds for Cancer Society one day and becoming a charity athlete today. My mum passed away due to cancer when i was 16, i was thankful for all the help i received during that period of time. However i never had any thought that i could be giving back to the society today. Universe is such a powerful thing and i believe everything will come to you at the right place and right time. We just have to be patience.
So here we are doing the craze ultra, more photo below.
More run to come? Of course! More charity events to come for sure!
Athlete Training System by Dylan Goddard for Singapore Paintball National Team
Athlete training system is specially designed to improve your power and endurance! Be it for sports or even for your ippt, try this workout to get stronger! Here we go for week 1, all you need is a stopwatch and this can be done as shown in the video at any stadium near you! Total time taken will be about 1 hour!
Warm Up 3 rounds (own time own target)10 push ups, 15 squats and 20 butterfly sit ups.
rest for 3min.
Every min on the minute * 18
1st min – run 30m *5 shuttle style2nd min : 15 jump squats
3rd min : 12 burpees
rest for 3 min
3 rounds as fast as you can
15 dive bombers
20 jumping knee tucks
30 broad jumps.
At original strength they believe that mobility means to be able to move freely regardless if you are age 20 or 99. Here is a short video of what Original Strength got to say and yes they are having a course in Singapore this coming September. Check out the link below.
cant be easier these day with so many salad shop opening! However eating clean under $10 and it taste good and the serving portion is good and staff is friendly and service is fast and and and and its awesome is hard to find!!
they currently have 2 outlets one at Asia Square Tower 1 food garden. 8 Marina View, #02-02. tel: 65350277. Closed on weekends and another next to raffles place mrt at One Raffles Place, #B1-23. Opening Hours: 9am – 9pm. Mondays to Sundays. Tel: 64433391
For protein they serve teriyaki chicken, salmon, salmon sashimi and beef, egg and carbs you can choose salad, soba or brown rice. I would highly suggest going for less sauce as it can be quite salty and try not to go for the salmon sashimi as the serving can be quite little as compared to the actual grilled salmon. Overall clean eating environment but can be quite crowded at lunch hour (which is normal for raffles place) so you might consider doing a takeaway instead. Great thing about them is they dont close at 3pm to 6pm so you can choose to dine when there is lesser crowd.
i will give it a 8/10. Eat clean stay lean. Be Healthy.
After your workout dont know where to go at raffles place?
Check out Wafuken located at 12 marina view, asia square tower 2, #02-05 S018961 but do take note they are closed on the weekend.
What is so special about wafuken is how their food is actually prepared.
If you look at the menu you see the word SOUS-VIDE and if you are wondering what does this means Sous-vide (French for “under vacuum”) is a method of cooking food sealed in heat safe vacuumed packs in a temperature-controlled water bath.The Sous-vide method allows us to consistently produce perfectly cooked proteins, which also retain the flavour, moisture and nutrients in the meat.
Wafuken mission and standard which i believe they are doing a excellent job in up holding.
The food we serve does not contain unhealthy fat or excessive sugar. Instead, we utilize modern cooking techniques coupled with flavourful combinations of herbs, spices and quality ingredients in order to provide you with a healthy yet undeniably delicious experience.
My Honest review on Wafuken.
Personally i tried their beef, salmon and chicken the taste and consistency of the shop is really good. I actually when there to dine for a few times before coming up with the review and the food taste equally nice every time i go back. The meat is really tender and juicy and especially the melt in your mouth salmon because of their special cooking method (sous vide). One more thing their chicken breast is a must try, it doesnt taste like breast meat, serious.
Serving Size and price:
Wafuken is more of a quality than quantity kinda place, if are on a high protein diet the protein it will probably cost you about $20 to get you the protein you need. For me i am pretty satisfied with a beef combine with brown rice and sweet potato which total up to about $15 for a meal, i get 2 carbs instead of vegetables so it will be filling for me. If you get the chicken meal it will be around $12.
Over all experience:
First you meet their friendly staff who will help you with your order, then the neat and clean shop front, then comes the food can take a while during lunch hour as there will be quite a lot of people so GO EARLY like 11am. The display of the food makes the food even more appetizing and of course the taste (thumbs up). If you are around the area, go have a look. Now dont say i bo jio and you dont know where to eat clean.
You will need a rope and a friend to complete this, ask your friend to tie yourself up onto a pole and put you on top of small fire to slowly melt the fats. Just like the photo below.
The only reason you click on this post is because you are looking for a way to lose fats and have a healthier life! Good job to that, continue reading because i am going to show you how you can shred some fats.
There are so many debate out there to tell you that their workout is the best on losing body fat. However you tried the workout for a few days and you don’t see any results and you tell yourself it is BULLSHIT, this doesn’t work and you give up. If you experience this, keep reading as i uncover what kind of workout is best for weight lost.
So Here it goes, is it MuayThai, HIIT, Spartan Workout, Crossfit, Bodybuilding or running? To be honest, its all of the above! What i just mention above are called strategy, we are always trying to search for the best strategy of course a good strategy can help you get to your goal faster however what you really need is a determine mind to take ACTION and stick to your strategy long enough for results to show. If you have been inactive for 1 year you can’t expect your body to change in just 1 week. Successful people hardly change their plan and they always stick with it and unsuccessful people normally make a lot of changes and they normally don’t stick to their plan.
To be honest, all workout will help you to burn and lose your body fat. Yes any kind of workout. Even if you just do 30 min of power walk everyday. Then why am i not losing weight? I workout regularly and hardly see any results. One simple theory, because you always think that you are fat, and keep thinking as how a fat person is thinking. Let me explain. You are fat now is not just a physical thing but more of a mental. You are making fat choices now because your mind is fat.
This is really simple. I think some of you already got where i am coming from but let me give you an example. If you think yourself as a healthy person like me, i will make healthy choices in my life, for example i will never go and drink stuff that is high is sugar because i tell myself i am a healthy person. But if your mind is fat you will tell yourself, oh well i am a fat person, i got the need to drink sugar stuff. I NEED, but i dont know why i NEED.
Just like a person is good looking not because he is born good looking, he is good looking because at some point in life he decided that no matter what he want to look good. So he dress a certain way, groom himself differently and take picture a certain way.
Curing the fat mind is really very simple, imagine what will this healthy person that you wanna be look like… imagine what choice will this person make when it comes to food.. imagine what will this person do everyday.. who will this person be friend with? what will this person do every morning, will the person just sleep in or go out for a jog?
1. Visualize it
2. PEN IT DOWN and stick it somewhere you will see it or bring it with you everywhere you go.
3. Stick with it! Of course this wont happen immediately, your mind will doubt you but you know what.. tell your mind to FUCK OFF and i am going to live a new life. This is the new me! I am strong, healthy and amazing.
If this post helped you in anyway i am really happy for you. Do share your experience with me and Hello to a new you and stay strong.
According to a recent study published in Nature Neuroscience, high fat, high calorie foods affect the brain in a way that is nearly identical to cocaine and heroin. When two researchers from florida’s Research Institute fed rats high-fat-content foods, including cheesecake, sweets and even bacon, every single one of the food activated a release of dopamine, just as the drugs do. Scarier still, over time the rats needed bigger and bigger quantities of junk food to get that same amount of dopamine, just as drug addicts need more and more of their drug of choice to maintain the same ‘high’. Researchers concluded that when the rats ate enough of these foods, and in big quantities, ‘it leads to compulsive eating habits that resemble drug addiction’ (klein, 2010). The most unsettling finding of all? When the researchers compared the brains of the rats hooked on heroin and cocaine, they found that the additive effects of the junk food actually lasted seven times longer. ‘While it took only two days for the depleted dopamine receptors in rats adicted to cocaine or heroin to return to baseline levels, it took two weeks for the obese rats to return to their normal dopamine levels,’ the study reported (Johnson and Kenny, 2010)
Food choices is important, one small can of sugary drinks can lead to long term addiction. Choose wisely.
This is taken from one small part of the book Brandwashed by Martin Lindstrom.
Hi, thank you for dropping by my humble blog, we are a group of fun loving, crazy people who thinks that everyone can make a difference to help another person! I believe that fitness is a powerful tool, that not only can keep you fit but also build a community which is strong and giving! So i am hoping that this community will grow and we can do more and help more people one at a time!
This time round we are grateful to be invited to do a crazy 12 hours non stop skipping challenge to raise food hampers proudly sponsored by CP FOOD! Our individual goal is to hit 35,000 skips each. To be honest I dont skip often, only had 2 weeks of training before this, i tried to skip everyday for 30min to prepare myself for this. Cause i am a strong believer that its not how pro you are but how willing you are to give!
With the awesome team of crazy people before the skipping starts! Skipping is really not a easy task for us, especially for the 5 of us in the center as what we focus mainly on is weights lifting training, endurance isn’t really our thing but i am glad we pull this off as a team and hit a total of 250,000 skips! The whole team together with the lovely kids in total raised 4100 cp food hamper to provide for the needy!
The event is open to schools Kids and public on the day as well. 12 hours non stop relay! They did a great job too, we have more than 500 people in for the relay and most of them are from the public! Some of the public who didnt bring clothes when to buy, some skips barefooted and some skip in skirt! I am truly grateful that we are living in this loving world!
Wanna thank the CP Team and South East District for organizing this event! And to the team who took care of us during the skips. Specially wanna thank this lady who got me my coffee for my last burst to hit my 35,000 skips! THANK YOU!
Anyway guys, i will be participating in more charity events for sure! Like this September, MAD and me will be going for the 160km run! So if you wish to support us, or know of any company who is interested collaboration we will be glad to work something together! Thanks for reading and would appreciate if you could spread this message around! YOU CAN MAKE A DIFFERENCE TOO! 😉
1. Whinning causes alot of negative energy, why spend so much energy whining when you can use it to go to the gym. Think positive, think about how good you will feel after the workout how happy you will be after your jog. Working out releases endorphins before you know it, you will be addicted to BEAST MODE everyday!
2. You shouldnt Stop Dreaming. Perserve and you will reach your goal soon. The tiger wont be affected by the comment of the sheep, you are what you see yourself as!
3. Sticking with people of the same level. Go train with someone who you want to look like. We all learn from someone who is better than us not someone who is of the same level! You wont learn anything! So go find someone you wish to look like and STICK to him like glue!
4. Call yourself fat or think yourself as a skinny person. YOU ARE WHAT YOU THINK YOU ARE. FULLSTOP. i always tell myself i am shredded and good looking. thanks.. now you know my secret. 😉
5. Only have long term goal, have both your final goal and also short term goals. We human enjoy progress, you see progress you feel good and that keeps you motivated!!
6. Eat sugar, sugar is the enemy kill it. Get it off your diet.
7. Eat processed food, high in all the bad stuff, low in all the good stuff.
8. Workout alone, sometimes we just need some one to push us a little, schedule a gym workout with your friend and you will less lightly skip gym workout that day.
9. Stay on the same workout, staying on the same workout is boring and you plateau easily, always try to find new things to learn and play. HAVE FUN!
10. Keep this post to yourself, Tag your gym buddy and go to the gym nawwwwwwww!
Grit – Training for warriors is a place that uses the training for warriors methodology. They train athlete (including NFL, Olympic, NBA, MLB, UFC) and people of any sports level all around the world,to help them improve in their sports and physical health. One good example will be the head coach of Grit, Gene who has been training using the methodology of training for warriors for several years and has recently gotten champion for his Fight Competition. More details of their trainer can be found here.
If you are someone looking to improve your health and you want to be able to focus better during your work. This is the place for you! I am sure, after a good workout here, you will feel less of your back aches, loosen up those stiff neck and you will definitely look better.
Located 15min from Raffles Place Mrt Station, 39D North Canal Road, Singapore, S059295
Phone: 6536-5053, Email: contact@TFWsingapore.com
I like the part where before you actually start with the training everyone needs to start with a assessment regardless of your training level. This assessment involves some basic movement to see if you have any mobility issue so to prevent any possible chances of you getting injured during the training and of cause your level of fitness to determine how hard you have to go during the workout!! So we did a few squats, push up, lunges and pull up to test our mobility and level of fitness.
After the assessment, workout begin with a series of warm up movement. Many places or personal trainer actually neglect the warm up part, which is very important in my opinion. A proper warm up gets your muscle ready and prepared for the workout.
Grit only accepts 4 person in a class at one go, so Coach Gene can focus on you and ensure that you are performing the exercise correctly. So for a class of 4, we split up in 2 group. Workout consist of 3 sets of superset exercise. First is a ball overhead hold 30sec superset with dumbbell thruster, next up deadlift superset with wall run and lastly Trx Row superset explosive push up with a 5 second on the negative. We did 4 rounds of each superset.
We ended our workout with a couple of cool down stretches, workout time is around 45min. Workout intensity depends on how hard individual pushes during the workout, if you feel stronger that day, push a little harder. Contact them today for a free trial, simply fill up the form in the link and they will get back to you. Click here for your free trial.
Been selling this kneecaps by rocktape for a few days now and i have been getting questions like, what is more suitable for me, a kneecaps (aka knee sleeves) or a knee wraps. So i decided to put in a post and maybe you will get a better understanding on which one to choose.
Knee Wraps is surely tigher and it gives more bounce as compare to a kneecaps.
Its more for powerlifting (but not for raw powerlifting, its only for equipped powerlifting)
It restricts blood flow so you will have to remove the wraps after every set.
Not suitable for endurance sports such as crossfit or running.
Not for people who tore their muscle and looking for a rehab support for the knee.
Pretty durable and can last for quite some time.
As you can see in the picture Ronnie Coleman wrapping it up and preparing for his heavy lifts. The tighter the better. However if you watch his video, he will have to remove the wraps after every set, because it restrict the blood from flowing.
Kneecaps aka knee sleeves provide support and is pretty tight if you wear it the right way.
It provides warm for your knee, so there will be more blood circulation.
suitable for endurance sports like running, crossfit and also strength training like power lifting and Olympic lifitng.
Can be wore throughout the workout
Doesn’t restricts the blood flow.
Good for people who just got an operation and looking for something to support their knee.
Very durable and can last a long time.
Here is how you should wear the Knee Caps.
flip the knee caps over
the smaller hold enter the feet first
pull it to half of your calf
from the bottom flip the knee caps over.
For performance knee caps like rocktape you will not be able to pull up the wraps just like that, you will need to use the above method to wear it so it can be tighter.
I got this question often from people, especially with people close to me. ” how can you eat so much but still stay so lean ” There is a few rules that i always follow for me to maintain my body.
Do high intensity workout 2 to 3 times every week. if I workout on my own, I will include a lot of superset and giant set. If not I will attend iron fitness Singapore Wednesday or Saturday metabolic conditioning class.
Watch the sugar in your drinks. Always try to go for zero sugar drink. Say no to Canned drinks, coke, green tea and yes fruit juice can add up a lot of sugar to your diet.
if you know you are going to have a big meal that night, try skipping your breakfast and lunch if need to.
Cut away processed food. Processed food is not recognized by your body, so it doesn’t get broken down properly. So it causes your body to be stress, stress causes a spike in cortisol. Processed food need less energy to break down, so if you want your body to burn more calories, consume natural unprocessed food.
Sleep earlier. Not enough sleep can cause cortisol to rise and causes your body to store fat as well.
Get your carbs from vegetables and fruits instead of rice and noodle.
If possible always go for no sauce. Sauces contains a huge amount of sugar and sodium. Especially those gravy. Watch out for those.
Take your fish oil. Fish oil helps with anti inflammation and recover you faster. This will help to keep your body in balance and less stress.
Do fasted workout (empty stomach) take it slow in the beginning until your body get used to it.
Train your bigger muscle if you don’t have time, legs, back, chest are your big muscle group. Train them well and see your metabolism rise.
Here is a tutorial on how you can use a wrist wrap:
You have been using the wrong wrist wrap all this time! If you do crossfit, strongman or calisthenic, elastic wrist wrap is not made for you.
Elastic wrist wrap was created for power lifting to support them on their heavy 1 rep lift, to be able to move a heavier load the more rigid and stable the joint is the more stable you will be. Being stable will surely help you to get that lift up. So Elastic Wrist Wrap is made to be as tight and as rigid as possible to support the wrist! However when doing sports like cheerleading, gymnastic, bar workout, strongman or crossfit, we require wrist mobility!
So thanks to CrossFit Coach and competitor Kelley Urbani (Creator of Strength Wraps), who created this amazing wrist wrap for cross fit initially because she wanted something that supports the wrist but at the same time doesn’t affect the mobility! This is even better to strongman or crossfit where they need to tackle multiple activity and they do not have the luxury of time to wrap and unwrap during the game!
So here is the beauty of the Strength Wraps.
Strength wraps is made from high grade cotton, 100% performance tested cloth wraps like no other in the market.
It is design to give you wrist support but at the same time a full range of motion. Suitable for any kind of sports that require wrist strength! Here are some example, BBOY, POLE, ARIEL, GYMNAST, PARKOUR, BARBROTHERS, CALISTENTNIC, STRONGMAN and of course CROSSFIT.
Now strength wraps is available in Singapore, you can make your purchase here! Hope you will enjoy your wraps!
Anytime Fitness West Coast is located at 501 West Coast Drive #01-302
Singapore, South West 120501 you can contact them at +65 6779 4276 or check out their website or facebook page!
Loaded with precor equipment, nice and spacious environment to train in! This gym have most of the gym equipment that you need to build a good physique. 1 power rack and 1 smith machine plus free weights. Lots of machines like pec deck flyes, triceps extension, chest flyes, bicep curl machine and many more! Everything is brand new, and guess what if you are unsure if you will like the gym, ask for a trial! Pop by today and say hi to their friend staff!
There are a million reasons that you are unable to sleep or can’t get enough quality sleep, some may be due to stress, some can’t stop thinking about work, and many more. Some want to sleep but cant, due to the busy lifestyle trying to get a workout after work and a million of other task to complete we normally put sleep to the last. Hopefully this post can help you sleep better!
It is important to have enough sleep, there are many benefits for sleeping! It will improve your performance and think better during the day! We have different stages when we are sleeping, from stage 1 to stage 5 it will consider as 1 cycle, in 8 hours we will get 5 cycle! So the lesser time you have to sleep the lesser cycle you will get. We go thru the cycle from deep sleep to light and continue on back to deep and light. Deep sleep helps us to consolidate our memories and clear our mind and thoughts, helps with neural network strengthening to remember, learn and solve problem better and most importantly it increases blood flow to muscle and helps in tissue growth and repair! Sometimes when you are in deep sleep and someone tries to wake you up you will get a shock and you wake up feeling groggy and someday when you wake up at the right time, when you are in light sleep you feel fresh!
So you can say you have a million reason to push sleep to the last priority, but if you feel that you are losing focus on work and wish to change it, you need to sleep! Here are some ways to change the mindset!
Try to identify what your sleep belief ask yourself these questions! What are your thoughts when comes to sleeping? (Do you tell yourself sleep is not important?) What are your emotions when it comes to sleeping? (Do you tell yourself sleep is for the weak?) Hows your lifestyle affecting your sleep? (I need to stay up to party with friends).
Now with the sleep belief you can see more clearly why you are not prioritizing your sleep. What you need to do now is simply to change the Belief. Like for example, training hard, eating right is important but not sleeping well can stop your gains! Find a lot of research on how can sleep affect your recovery and gains! See what i did there, change your belief and you will prioritize will reset your priority.
Now we know what sleeping can help, we need to SLEEP now! but wait, i can’t fall asleep! So this is where Psyched comes in! Psyched has proven steps and method you can use to help you sleep better! Here are some of the methods they use.
If you are trying to sleep early but you can’t seem to do it try to change your sleeping environment! Use Dark curtains, make sure the room is quiet, comfortable bed sheets, pillows, mattress, blankets, using soothing wall color like blue, white, beige,green, Cool temperature, good air quality (all the air pollution now), aromatherapy (lavender) and remove clutter and distractions!
You can also Practice clearing your mind before going to bed! Things you can do include:
1. Write down your task for tomorrow
2. Write down anything that is bothering you and throw it away!
3. Talk it out with your friend
4. Relaxed body = relaxed mind
5. Keep work at work as much as possible
6. Disengage your brain 2 to 3h before bedtime
7. No work and overly mentally stimulating activies before bed!
If all else failed please seek professional help and contact them at email@example.com
Numbers don’t lie. We maximise your performance potential in your field using measurable scientific methods that help justify your performance progress every step of the way, tweaking your programme based on your results, to maximise your performance potential in your field.
Our programmes are designed based on a decade of experience by our Lead Psychologist, Emily Ortega. Emily is a renowned Sports, and Performance Psychologist that have provided her expertise in major international sporting events (e.g. 2012 London Olympic Games, 2011 SEA Games, 2010 Asian Games) and in over 20 National Teams.
Our peak sport performance programmes are specially designed to help sports athletes achieve consistent peak performance in training and competitions.
Elite sport parallels today’s competitive corporate world. Just as elite athletes train for success, our corporate peak performance programmes focuses on helping your organisation and you build high performing teams to achieve their goals.
Our mental skills training programmes allow you to be adaptable in all situations and to effectively manage the different demands in your everyday life; as the skills you learn are transferable to all performance domains.
August 2014 – American bodybuilding legend, International Federation of BodyBuilding & Fitness (IFBB) professional bodybuilder and four-time Mr. Olympia winner Jay Cutler will make his first-ever appearance in Singapore next month. He will be gracing the finals and appearing as guest judge for NutriMan 2014 and NutriShred 2014 – fitness contests held by NutriFirst Pte Ltd, Singapore’s leading online sports and health nutrition company.
Cutler, 41, who started training seriously at the tender age of just 18, won consecutive Arnold Classic titles from 2002 to 2004. He also won the prestigious Mr. Olympia title a total of four times – 2006, 2007, 2009 and 2010. This made him the third Mr. Olympia in history (along with Arnold Schwarzenegger and Franco Columbu) to win the title in non-consecutive years, and, defeating the reigning champion Dexter Jackson in 2009, became the only Mr. Olympia in history to reclaim thetitle after having competed as title-holder and not won.
Both of the Nutri-Series events will have the finals held on the same day at renowned nightlife hotspot, Zouk, on the evening 13 August 2014. Both contests are organised by NutriFirst and 6 Productions. There will also be an opportunity for ticket-holders to meet and greet the man himself during a scheduled autograph session on-locaton.
In a collaboration between NutriFirst and BPI Sports, Jay Cutler’s revamped sports nutrition line known as Cutler Nutrition will also be officially announced while he is in town with BPI Sports International Sales Director Robert Borraza. BPI Sports and its subsidiary Cutler Nutrition are both solely distributed by NutriFirst in Singapore and in the region.
A media conference will be held on the afternoon of 12 September 2014 with interview and photograph opportunities available.
Patient : The problem is that obesity runs in my family. Doctor : No, the problem is no one runs in your family.
The worst thing that anyone can blame is their genetic. No one is ever set for something. Some people think they are born fat or skinny and they are destine to live that way. This is normally the norm however, i would like to point out some of the fitness people in Singapore that will prove to you that you can make a difference! Shape your mind and your body follows.
Everyone who did a transformation has a story behind, that motivation comes from deep within them. Often people who didnt stick thru their plan failed to find the true meaning to what they are doing. It is the WHY factor and not the WHAT. We usually focus on What we are doing and not truly asking deep down giving us a deep reason why we should do it!
I workout today because i need to, is not as powerful as i workout today because it is going to keep me healthy and energize me for tomorrow! By tagging a reason to everything you do gives a meaning to it, going thru things without a reason is just like the recent ice bucket challenge where people just pour ice over and shout out to their friends just for the fun of it and throwing the real agenda behind it which is actually to call for more donation.
From today on, i hope you guys can find the reason why! Keep going and never give up!