Friday, August 29, 2008

Hey everyone!

This is a great opportunity for all cheerleaders and dancers -

Go to for your chance to win $5,000 dollars for your team and a chance to win your own photoshoot that will featured in the Nationals Program book.

All you have to do is write an essay (250 words or less) that describes how Cheerleading or Dance has changed your life for the better.

To unsubscribe from these announcements, login to the forum and uncheck "Receive forum announcements and important notifications by email." in your profile.

You can view the full announcement by following this link:

The Message Boards Team.

Thursday, August 21, 2008

ZPL-All Stars part 2 !

ZPL (Zhap Pa Lang) is back again ! And we're bigger and better !

Event: Comex Fair 2008
Date: 28-31 Aug
Time: 1230-1930
Venue: Suntec City (look out for the Sony booth)

The lineups for this event are :

Ben and Joanne, the happily married

Zhiliang, the muscle nanny

Regine (aka elegant) , the part-time nurse working at Zhiliang's childcare center

Xiwen, the shopping queen.

Andra, the superman

Pamela, teacher during work, supergirl after 6pm.

Chaang, the jobless. and still jobless !

Yifang, the buay-balance

Note: ZPL-All Stars is a pseudo name for cheerleaders who gathered together to perform for external events, for the love of the sport. We do not represent any teams in particular.

You can view ZPL-All Stars part 1 here.

Wednesday, August 20, 2008


Diablo III Cinematic Teaser

Diablo 3 Gameplay Video Part 1

Diablo 3 Gameplay Video Part 2

Enjoy !

Tuesday, August 19, 2008

Sandra Izbasa - OLYMPIC GOLD - Romania

Her routine music suits her moves perfectly !

Sunday, August 17, 2008

Team Spectrum @ Suntec City- SGH Colon Cancer Awareness Outreach
Date: 16 August 2008

Team of 8- Bases: Gerard, Ah Liang, Junhui, kianwei, Uncle lawrence and Kah Xian. Flyer: Wenfeng and YinXue

together with me and freshie base Ah fai..

The Lao-jiaos unite...

Hot Spectrum Babes in the team... ahaa

kat and the bases

As we got bored waiting for the performance...weird things happened again...

kah xian trying hard to prove that he can be that small....

So am i... keke

Gerard...has been practising his handstand everywhere anytime... so sincere wor

Gerard's butt: Zao Geng...*he going to kill me

Photos of Spectrum slack slack bases....

Thursday, August 14, 2008

Cheer Merchandise for Sale !

Landyards @ $5 each
Cheer stickers @ $2.50 each

Interested parties kindly contact Innova JC coach Jesse directly at

Tuesday, August 12, 2008

We are supposed to look for good new cheerleading shoes...but... we ended up having so much fun...

Location 1: Peninsula Plaza/ Queenway shopping centre

Kah Xian with the pinky addidas cap... so gay...

Sirong n wenfeng waiting for the shoe...

Poor Kah Xian... he gets soo bored... dont pouts

Location 2: Ikea

Our Spectrum Bases on Sale... 2 for $149 neg.. * with 100% discount

Our Spectrum whoring

Guess whos in the egg?Wenfeng....trying hard...
whos lighter? Meeee...

snake? ....Sirong...
Congyan...*as what he claimed... the curtain is soooo sex.... (come my feel the sex ambience.. ahaha)
The witch... magic...
Sirong Delan n kat... ahaa.. sirong's sooooo deep... =X

jus hide our's... too small
cover cover...
Cong... little kiddy boy

Big boss delan... taking a break
the last photo to end off our.... exciting and tiring day out...

Monday, August 11, 2008

Food for thought.

Are you living your life? Or someone else's ?

I've been listening to Dr. John Demartini lately ( ) and begin to understand a lot of things which i have been oblivious about.

There are hardly any rights and wrongs in life. It's all about our value system and how we rank them.

We do not need anyone to motivate us to do the things that we like. Things that we like are often high in our value system. These are the things which are important to us and these are the things which we will often make sacrifices for.

On the other side of the coin, things that we do not like to do are often low on our value system. If you hate your greens you probably will frown when your mum tells you to eat them. If you're studying a module which you dislike you probably won't spend as much time on it compared to a module which you are really interested in.

But why do people still do things which they don't like?

We often put people on a pinnacle. When we do that, we are subjecting ourselves to their value system instead of listening to ours. There are times when we say that we have to , we ought to , we're supposed to do something is because we may be blinded by that infatuation. Or that idolism. Then, we are living their life. Their dreams. Not ours.

On the other extreme we have people who subject themselves with self-rightousness. They see themselves as an absolute and start to judge people with their value system. And instead of injecting other ppl's values they start to project their values by saying ''you should be doing this , you have to be doing this , you ought to be doing this. ''

As long as we're putting people down by projecting our values on to people or we're putting people up by injecting their values into ours we will be unable to fulfill our mission. Self actualisation is not by putting people down or up , but by putting people in our hearts, and learning how to communicate what is inspiring to us in terms of what is inspiring to them.

There are two ways which we can learn to empower ourselves:

1) Spiritual Empowerment. eg: Mother Theresa, Dali lama who dedicate their lives to The Great Spirit ( no religion preference here ) and by giving back to the Universe.

2) Our Minds. In developing our mental power. And recognising whatever that is highest in our value. We cannot stand ppl who are low on our value system but we can communicate effortlessly with people who are high on our value system.

Once we identify what is high on our values, we will be able to identify where our success lies. Because it is according to our values that determines how we live our life. Depending on the hierarchy of our values we change the form of our success and failures. The second we identify we have success, the Universe gives it to us. The second we deny that we have success, we are futily try to obtain something that doesn't exist in accordance to our value system. Those are somebody else's value system. It is their form of success. Not ours.

All of us are successful. We are just successful depending on what our value systems are. I am not right in dedicating my life to cheerleading. I am not right or wrong. I just have a unique set of values. There are others who dedicate their lives to other causes and I may look at them and say that they are successful. They may in turn look at me and say that I am successful.

The first thing is to honour and appreciate what we have because when we do, success will come in our way.

Wednesday, August 06, 2008

Team Spectrum @ Expo Hall2, High School Musical On Ice Performance.
Date: 5 August 2008- 530pm

Furthermore.... Happy Birthday to my dearest ex-hall3fellowmate Guoliang aka Ah liang,
His 25th yr old stunning (stunting) dream: able to do more stunts, Lib Kat, veron n then Yirong *the boss level. and to Cupie...
Been 7mths odd after joining spectrum together w ah liang... (the buy 1-get-1-free theory),
i would like to share some of my thoughts abt this forever committed and sincere base of mine.
I believe everyone in Spectrum would agree that ah liang is a very easy-going and quiet (nt quite nowadays- after chaang graduated..ahaa) person,
he has always been giving his best in every stunt up, even during trg. .. very sincere!!... :) and when stunt doesnt hit, he always apologise even thou its nt his fault at times... what a nice guy...really...
ahaa.. ah liang do u rmb the 270deg we did back then during hall3 HO? arethe first base who really pestered and shagged me out for more practices and stunting chances with you, but im glad that i hav such a base, a friend, a fellow hallmate who is always ready to push urself and up level.. i really really salute to your passion towards cheerleading... =)
''katkat, trust me trust me..*w action- 'slapping' his chest away...'' thats what ah liang told me when we were to do the groundup liberty for the highsch performance.. when i was feeling so insecure w liang n gerard ( a new combin) ahaa..
but yar.... we did a really great job during the performance and all stunts up for the 4 sets that we had performed last night.
Kudos to ah liang, and all spectrum teammates... lets continue to train hard n uplevel yea... huggg.. oh yes.. once again happy belated to ah liang, hope u like the card the cake and the bdae surprises for u

Monday, August 04, 2008

Chaang's Health and Nutrient Special Part2 :

Muscle supplementation:

Thinking of big bulging bicepts and that hot bod to die for ? It takes more than just hard training to achieve these results! While we can always claim to put in 100% effort in training, the fact remains that your body is unable to convert all these input into output (read: visible results). Thus, to gain maximum results from your efforts, *muscle supplementation is definitely essential.

*Disclamier: Products recommended in this article are based on my own experience from consuming them over the years. Since they have worked for me, I hope that the same form of supplementation would work for you readers as well. However, these products are not intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor for further information.

1) Whye Protein

Whye protein is one of the ''must haves''. Regardless of building lean muscle or going for bulk, protein shakes are definitely instrumental for body growth. Most whye proteins in general provide about 20-25 grams of protein per serving. For economy purposes, look for proteins that provide roughly 25 grams of protein per serving and contain about 80 servings per container. There are many '''high end'' or ''designer'' proteins in the market but I do not recommend those unless you are training at an intermediate level. I will recommend Elite Whye Protein
for all levels of training. $85 for 78 servings. Great taste. And free delivery !
CR's recommended intake: Take 1 serving immediately after your workout and one serving (optional) just before you sleep on workout days.

2) Glutamine

L-Glutamin is claimed to support muscle tissue by limiting the degradation of protein through nitrogen retention, glycogen synthesis, and protein synthesis. My personal experience with this supplementation has resulted in a more defined physique and gaining more efficient workouts.
Glutamine from Dymatize is to date one of the most efficient in terms of cost and quality. $99 for 1000 grams of glutamine (approx 200 servings) is value for money. Free delivery included !

How this works: your body will destroy and make new muscles when you sleep. Glutamine reduces this destruction process without affecting the construction process.
CR's recommended intake: Take half a tea-spoon (3-5grams) on an empty stomach immediately after you wake up.

3) Amino Acid (available in both capsule and liquid form)

Humans can produce 10 of the 20 amino acids. The others must be supplied in the food. Failure to obtain enough of even 1 of the 10 essential amino acids, those that we cannot make, results in degradation of the body's proteins to obtain the one amino acid that is needed. Unlike fat and starch, the human body does not store excess amino acids for later use. The amino acids must be in the food every day. For individuals who prefer capsules to protein powder, I recommend GNC's/ Optimal Nutrient's Amino 2222 capsules. I gained considerable muscle mass 3 weeks after taking this supplementation. Available in all GNC stalls islandwide.

CR's recommendation: Take 2 capsules daily before each meal and after every training session.

4) Creatine Monohydrate

Creatine supports training intensity to help you reach your maximum exercise potential. It enables you to lift heavier and fuels your workout, so that you can train longer. There are many types of creatine in the market but if you're talking about value for money, I will recommend Phosphagen™ Creatine from EAS. Costs less than $60 for 500 grams. Available at all GNC stalls islandwide.
CR's recommended intake: Take half a tea spoon (3-5grams) 30 minutes before your workout and (1-2 grams) after your workout with your protein shake (just throw the powder into your mouth and down it with your protein shake. Don't mix. it doesn't disolve well and you will just waste your creatine.) For non-workout days, take 2 grams/ day.

Cycling: You will need to stop your creatine supplementation for 1-2 weeks after eating it continuously for 2 months. This is to ensure that your body does not get over reliant on the supplement. You will experience a significant fall in power during this period but it is perfectly ok. You will get back your workout power after you resume creatine from your 2 week break. This supplement will eventually lose its effect if you do not practice creatine cycling.

CR's note:

1) when you are taking any of the above mentioned supplementation (esp creatine) be sure to increase your water intake by at least 30%.

2) Creatine may cause outbreaks in your body due to the ''heatiness'' for certain individuals. Normally, an increase in water intake will solve the problem. However, if symptoms persist, stop the supplementation and consult your doctor.

3) I do not recommend that you follow the consumption entirely from these supplements
(those printed at the back of the products) because these products are generally made for ang mohs. Not asians. They are genetically bigger than us and are thus able to withstand a higher dosage of supplementation. Your kidneys and liver will suffer if you over-dose yourself with supplementation. Exercise moderation in everything you do.

You can review part 1 on joint health here.

Part 3 on weight loss coming up !