12 Things You Needed For A Simple Workout

For a regular workout, these are 12 common things we, the12list authors, have for a simple workout. These are uploaded in no particular order.

Jump rope, for warming up, even if you are not an expert, you should try using this.

Yoga mat, (not for the dog hahaha) but for simple sit-ups, some yoga stuff, planks and other mat workouts that you need to include in your workout.

Treadmill for running inside if you were not able to run outside. Good alternative for endurance and stamina training.

Dumbbells for strength training and for muscle toning. Even women need to use a pair of dumbbells with lesser weights.

Pilates ball for additional workout variations. Plus, the dog (if you have one), for training your patience level because surely your dog will mess with you while you are training. (hahaha)

LPG tank, for additional weight and power training, you can use one so that when an emergency of running out of gas, you can carry an 11-kilogram LPG tank easily and replace an empty LPG tank.

Sturdy bench or any stable chair which you can use for step exercises which are good for training your legs.

Stairs which is a good replacement training area for uphill and downhill running which you need to include in you running exercises.

Drinking water which you need for exercise intervals.

Non Fat milk can help you maintain a good weight instead of skim milk.

Whey protein for proper growth and muscle repair. Also good for supplying high-quality protein for women when losing body fat depending on your body type.

A good old cassette player, radio, laptop, desktop, ipod, mobile phones, mp3 players, and other type of music player that can produce music for motivating you to do more in your workout. 

Remember, TRAIN SMART NOT HARD.

Pieces of my new folding bike

1. I bought this bike last February 27 from a known online shopping site that offers a wide array of items and I paid using my credit card.
2. For convenience sake and to avoid the hassle of choosing from high-priced bicycles in Baguio City, I chose to just buy online and thankfully, I received this folding bike last March 7. It was already half-assembled and folded when I opened it and tried to test it. It was deflated so I still need to buy a bike pump.
3. For fitness reasons, I bought it so that I can use it to practice initially for my goal of joining a duathlon this year.
4. For practicality purposes, I bought it so that I can use it as my ride going to work because the level of traffic which affects the arrival of jeepneys in our area are getting worse. The university near us should not only think of earning but at least, in a way, assist in helping the community by letting some of their school services pick up and drop off college students to town between 7AM and 9AM because most of the passengers are their students.
5. For financial reasons, I bought it because it was within my budget of below 10,000 pesos and it has also a discounted price. It was originally priced at 9,600 pesos and I only paid 5,220.00 for it because of the additional discount of 10% which was the payday promo of the online shopping site. 
6. For romantic persuasion, I bought is so that my Love will be able to learn how to ride a bike.
7. I also consider it not as an expense but an investment physically and financially.
8. For security reasons, it can not be stolen easily because it is compact enough that I can put it inside our office.
9. For environmental-friendliness, I can help promote a Clean and Green environment because there are no carbon dioxides produce when biking.
10. For multimodality, I can bring it during long travels like riding a train in Manila or traveling by airplane for a long vacation.
11. As a DIYer, I am also able to use my open wrench set and Allen keys set for assembly and for maintenance purposes.
12. Mars, which is the name of my bike, is also known as "Mars Kingdom MKFL-20 Freestyle Folding Bike (Black)" and I have not use it entirely and now, three days after, it has broken pieces already due to our Siberian Husky, Ikkyo, wrecking its pedal part. Still, praise Heavens above, because he did not wrecked the whole bike. Also the cost of the bike is cheap and if it was worth 20,000 pesos or above, it will be really hard to accept.

Foldable bikes offer five primary advantages over conventional machines:

• Free and unrestricted carriage on public transport
• Relatively thief proof
• Space-saving at home and elsewhere
• urban multi-modal travel (such as rail/folding bike) is usually cheaper than using a car
• High resale value

References:

http://www.atob.org.uk/folding-bikes/folding-bike-why-choose/
http://en.wikipedia.org/wiki/Folding_bicycle
http://www.britishcycling.org.uk/commuting/article/ww-Wise-Words-Folding-Bikes-0

World Rabies Day

1. Rabies is a zoonosis (a disease that is transmitted from animals to humans) that is caused by a virus. 
2. It is known to be present in more than 150 countries and territories of all continents except Antarctica.
3. Rabies is a 100% preventable disease that causes inflammation of the brain and eventual death. There is no way to stop or retard the progression of the disease once it has begun, and death almost always results within two weeks.
4. Rabies is wide-spread and potentially threatens over 3 billion people in Asia and Africa, where people most at risk live in rural areas with very limited or no access to human vaccines and immunoglobulins.
5. Rabies is present in the nerves and saliva of an infected animal. While human beings usually cannot fight a potential rabies infection without medication, some bird species have been known to develop antibodies and recover from the disease.
6. September 28 is World Rabies Day and it has been recognised as such by the United Nations and marked every year since 2007. The first World Rabies Day campaign took place in September 2007 as a partnership between the Alliance for Rabies Control and the Centers for Disease Control and Prevention, Atlanta, USA (CDC), with the co-sponsorship of the World Health Organization (WHO), the World Organisation for Animal Health (OIE) and the Pan American Health Organization (PAHO/AMRO).The day has been chosen as the World Rabies Day because it is the death anniversary of Louis Pasteur, who developed the first rabies vaccine.
7. There is hope for a cure for rabies. In 2004, American teenager Jeanna Giese became the first known person to have survived an infection of rabies without being vaccinated. She was bitten by a bat on her way back from school, and received no further treatment after the bite wound was treated with hydrogen peroxide. She developed neurological symptoms after 37 days and was eventually diagnosed with rabies. The doctors put Giese into an induced coma to temporarily halt brain function, which they thought would halt the progression of the disease. Giese was given a mixture of ketamine and midazolam to suppress brain activity, and the antiviral drugs ribavirin and amantadine, while waiting for her immune system to produce antibodies to attack the virus. The treatment succeeded and came to be known as the Milwaukee protocol. Though Giese had difficulty with walking and balance for several years hence, she became the first person to be cured of rabies.
8. Similar treatment has proved successful in 2 of another 20 patients so far. Overall, the treatment seems to have a success rate of less than 10%. However, it provides hope for an eventual cure for rabies. Until then, it is best to take precautions to avoid animal bites, and seek immediate and appropriate treatment if bites occur.
9. The problem with rabies is that symptoms do not usually occur immediately, but vaccinations must be taken within 48 hours (and an absolute maximum of a week) to prevent rabies from occurring after a dog bite. The symptoms (if post-exposure treatment is not taken promptly and correctly) usually manifest within one to three months, though there have been cases of symptoms occurring within a week, and after six years. The time lag between the bite and symptoms happens because the rabies virus must reach the central nervous system before the occurrence of symptoms. Additionally, it is thought that the distance of the place of bite from the brain and spinal cord also determines the period of onset of symptoms. According to WebMD, rabies symptoms initially feel like influenza. They include fever and tingling at the site of exposure (the bite). After a few days, the person may develop violent movements, fear of water (hydrophobia), paralysis of the body, inability to consume food, confusion, loss of consciousness and an urge to bite others. Paranoia, anxiety, double vision and hallucinations also may occur. The end result is almost always death. With the progression of the disease, the dog may become very sensitive to light, sound and touch. It may hide in dark places and develop paralysis of the throat muscles, which could result in foaming at the mouth. Paralysis of hind legs is also possible. Loss of appetite, weakness and seizures may also occur. Eventually, the dog dies.
10. According to the National Guidelines on Rabies Prophylaxis (of the Government of India), firstly, it is essential to immediately wash the wound thoroughly with soap and water. This is known to reduce the threat of infection. Next, it is necessary to visit a clinic which provides anti-rabies vaccination as soon as possible. The doctor usually checks the area of the bite and decides treatment based on it known as Post-Exposure Prophylaxis (PEP). The treatment usually involves administration of anti-rabies vaccine on days 0, 3, 7, 14 and 28. Rabies Immunoglobulin (RIG) is also administered. The treatment is given both intra-dermal and intra-muscular. A tetanus shot and a course of antibiotics may also be recommended.
11. There are two types of Rabies Immunoglobulin (RIG), which is essential to prevent rabies (vaccination alone is not enough after being bitten). Either can be provided to the bitten person:
1. Equine Rabies Immunoglobulin (ERIG): ERIG is produced from hyper-immunisation of equine animals. It is cheap and readily available in India. The dose of ERIG is 40 IU per kg body weight of patient.
   
   Purified chick embryo vaccine or purified duck embryo vaccine would be provided in addition to ERIG/HRIG.
   
   
2. Human Rabies Immunoglobulin (HRIG): HRIG is expensive but free from any side effects. The dose of the HRIG is 20 IU per kg body weight. 
12. It is important not to miss out on any anti-rabies doses. If a dose is missed on any day, it is necessary to take it as soon as possible. Abandonement of subsequent doses after the first medication on Day 0 can result in eventual development of rabies.

References:

On World Rabies Day, here's all you need to know about rabies and its prevention
World Rabies Day
World Rabies Day From Wikipedia
World Rabies Day is September 28
Rabies
Rabies still kills
World Rabies Day Raising Rabies Awareness
CDC Features World Rabies Day

Ikkyo's 1st Year Milestones

It's been a year already since we have Ikkyo, our heterochromic Siberian Husky. To celebrate his first year with us, we posted here 12 selected pictures from so many choices.

• Ikkyo at 1 month - poses without minding his dry and frizzy fur.

•  Ikkyo's 2nd month - first taste of Orijen.

•  Ikkyo's 3rd month - posing and guarding the front door.

•  Ikkyo's 4th month - first big bone and a large bowl of water.

•   Ikkyo's 5th month - eating one of his favorite food, "carrot".

•  Ikkyo's 6th month - close encounter of the "same" kind... (these malamutes were present during the PMA Silent Drill in Burnham Park)

•  Ikkyo's 7th month - blissfully sleeping under the bed.

•  Ikkyo's 8th month - appreciating his favorite cymbidium orchids "cymbi"

•   Ikkyo's 9th month - this is his favorite pose and one of his best shot.

•  Ikkyo's 10th month - fight or play? "dingding" the snake vs Ikkyo the husky.

•  Ikkyo's 11th month - emoting Ikkyo for the first time he got away and ran afar and "almost got lost" from us.

•  Ikkyo's 12th month - posing with his birthday cake (Goldilocks).

Finally, the12list.com's Own Domain & Other Updates

Goodbye weebly. Hello blogger.

1. Withdrawn from personal account and loaded prepaid mastercard online.

   

   Ikkyo, bi-eyed Siberian Husky

2. Successfully loaded BPI ePrepaid MasterCard.
3. Successfully bought the12list.com's own domain at namecheap.com.
4. Transferred to blogger.com using the12list.com's own domain and redirecting the12list.blogspot.com and the12list.com to http://www.the12list.com.
5. Copied persistently all posts from the12list.weebly.com.
6. Deleted the12list.weebly.com. Reasons: 1) Sometimes weebly.com loads slowly. 2) Needs $4 per month to connect or use own domain.
7. Registering the12list.com coincided with our dog's 10-month birthday. His name is Ikkyo, a bi-eyed Siberian Husky.
8. Bought Go Natural dog food (temporarily) for Ikkyo. Since Orijen is out of stock from our supplier, we opted to buy an alternative.
9. Preparation for the BCEMS 2 18K run tomorrow, April 6, 2014. 
10. PLDT Home Bro: No text, call or any update from them regarding the delivery of the HP laptop and printer which are included in their Plan 1799 promo.
11. I was able to follow up last April 1, 2014 about the status of my HP laptop and printer and I was informed by the lady customer service in PLDT Session Road in Baguio City that I was the 5th complainant for this service. Unfortunately, the only answer I got was that she would email it (to whomever) and will be updated "for delivery already". Coincidentally or incidentally, it was April Fools' Day when I inquired about the status of the devices which until now, April 5, 2014, I have not received. 
12. Fortunately, I was able to capture a photo of the PLDT spiel for subscribers (including the author) that will follow up regarding the status of their HP laptops and printers. Below is the picture taken: 

    

    PLDT SPIEL FOR HOME BRO PLAN 1799 SUBSCRIBERS