Tag Archives: running

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#AdeleWFOTW – Loh Voon Ying

#AdeleWFOTWWomen Feature Of The Week!

Anybody remember that hashtag? Yeah, I totally killed it. But I intend to bring it back! YAY!

I think I should change it to #AdeleWFOTMWomen Feature Of The Month!


So anyway, this month we have Loh Voon Ying! I actually engaged her a LOOOOONGGGG time ago, the first few on my list!

But, I totally messed it up and that was why I didn’t manage to publish it. But it is NEVER too late to feature this special girl.

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Voon Ying is a very humble, low key runner. But she’s no stranger in the running community.

When I first started running competitively, her name kept popping up everywhere. Everyone was just talking about her! To be honest, I was afraid of her because we hadn’t met before. We didn’t manage to cross paths until a few months later. I

was star struck when I finally got to meet her. She’s soft spoken, kind and super down to earth!

Read on to find out more about her:

1. How long have you been running?

12 years since 2005.

2. How did you get into running?

I started running to stay fit.

I decided to lace up my shoes and step out of the door during my teenage years, the time when a girl starts to care about her physical appearance. Girls are usually always worried about being fat even if they’re actually skinny.

It was hard at first. But fortunately, I had my brother and uncles (all of them experienced in running) as my coaches when I was new, so it became easier over time. I walked/ran, kept the distance short, took it slow and didn’t overdo it in the early days. I learnt a lot of running tips and got a lot of fitness guide from them. They play an important role in my running journey.

Running started as a way for me to stay fit, but now I run because I want to, it’s turned to a habit. Sometimes, I just enjoy feeling alone, feeling the wind, and feeling the heart beating, the panting and sweating! That’s what’s so incredible about running.

3. Do you join any running groups? If yes, which running group?

I joined Cari Runners in 2012, and officially Pacemakers on the 1st of August 2014 after being invited by Captain Ronnie. He has been a very helpful figure in my running journey.

19238672_1614652988546132_1367626231_oPAR 13 – I missed this race last year due to injury. Special thanks to Teck Wai for arranging everything!

4. Your profession:

Photoshop editor and admin staff.

5. How do you juggle work and running?

I’ll try to get on the road 3 days a week. If I plan to jog but unfortunately have to work overtime, I will surf Facebook less the night before and set early morning alarms the next day to get up and run.

6. Do you have a training schedule? What is it like?

I don’t have a running schedule. Usually plans that I’ve made for running don’t work out, either because of external factors or my weak determination (lol). So instead, I’ve just let it be flexible and try to run whenever I can with at least one tempo run per week.

7. Who do you usually train/run with?

Train with my bro but mostly solo.

8. Which was the most memorable race event and why!

Memorable race would be Larian Gegar Half Marathon 2015 where I injured myself. ☹

Lesson: Always pay full attention during a race, even if the race venue is very familiar to you. Never be careless!

And Twincity Marathon 2014 too, my very 1st sub 4 marathon. The thrill of crossing the finish line. You will learn that you are tougher than you ever give yourself credit for. I found out that I could go further than I once thought.

19389572_1614654168546014_1026890805_nMy Healthy Run – Finally managed to run 5 min/km (post injury)!

9.Favourite distance:

Half Marathon!

10. Who is your inspiration?

My brother Loh Voon Leong! He made me the runner I am today. You are the beginning of my running journey. 一切由你开始。19340080_1614624911882273_1221442525_oThe Loh siblings winning at the Raub Village Run – 13th May 2017!

11. Fav running quote:

“Everyone is an athlete. But some of us are training, and some of us are not.” -Dr. George Sheehan


Thanks Voon Ying!

I LOVE that last quote! Well said!

Running is for EVERYONE!

If you’ve been thinking of running, here’s the cue to get started!

My top tip is to GET A GROUP! FIND a bunch of CRAZY runners and ENJOY THE JOURNEY!

xxxx

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SUMMER BREAK 2016 – MALAYSIA

Hello from the OTHER SIDE

… again!

Reporting live from Sydney! Thank God I made it back in one piece (barely actually. haha). I FEEL SO EXHAUSTED. Sorry for being MIA (again!). I was busy with moving (2nd time and counting), work and most importantly, I HAD NO WIFI! #toughlife


The days leading up to my flight back to Sydney were absolute chaos (the good and the bad kind). Good because I had a lot of catch ups and meet ups. Bad because well, panic packing (HAAAAA!).

Leaving home for the second time was tough. You’re no longer going to a new place. While I have many other different things to look forward to (placement program, new temporary accommodation, meeting new ppl etc), there’s still that sense of familiarity. I’m not too sure if that’s a good or bad thing. Maybe it is neutral. I guess I’m anxious and excited at the same time. Excited that I’ll be going back and starting a new sem but ANXIOUS BECAUSE I DON’T KNOW WHAT TO EXPECT. GAHHHH!

But either way, I MISS HOME!

This is going to be a tough semester. It will be a steep learning curve on my end. Praying that I’ll stay sane and that all goes well!

NOT ready to do life (HAHAHAH!). I hope I will be able to update my blog and write as often as I would like to.


Let’s jump back to my summer break in MALAYSIA.

It was a good 2 months back home. I was able to do whatever I wanted to do and also catch up with family and friends.

My last 2 weeks in Malaysia (felt like dejavu from the last time I left) were “difficult”. SO many things had happened in that short span of time that I cannot even begin to describe what I went through. It felt like I was stuck in a blackhole. When you’re feeling everything between the extreme ends of the emotional meter, you just feel detached from reality. #lostRomans 15-13

In between the series of unfortunate events, I was able to see the silver lining (THANKFULLY!). There were also many things to be grateful for.


 

Shoving all unhappiness aside, I was VERY productive. I had written a long to-do list the minute I came home. I did not get through half of it until the last 2 weeks! We seem to able to function under pressure.

I felt a sense of urgency. Humans are funny. We only seem to appreciate when we lose/about to lose something. Just like how we only start to take care of ourselves when something goes wrong (sickness, disease etc) or how we seem to be able to complete an assignment 5 hours before it is due.

For me (and others), I felt the NEED to DO things and to SEE people (before going back to Sydney). Thank you to each and every one of you for spending your time with me (you know who you are).

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I guess my point is that we don’t DO enough or APPRECIATE enough until we don’t have the luxury of it anymore (whatever “it” is).

Don’t wait till it is too late. JUST DO IT!

This year, I am trying to make a conscious effort to just be present. I still find it difficult to BE in the moment. My mind is always in the future, worrying and thinking of what is ahead.

Ok, I shall not bore you with how I feel.


HIGHLIGHTS of my summer break:

IMG_1669First meal back home!

Had an extended family dinner the day I arrived! ALL THE MALAYSIAN FOOD! SO SO SO GOOD! Catching up with family over food is the best.

Processed with VSCO with f2 presetSIEW BAOS! Only the best from Jln Imbi. OH How I’ve missed you!

IMG_1955And of course, POPIAH! This uncle still remembers my special order.

IMG_1906Seafood dinner for my aunt’s birthday.

Processed with VSCO with f2 presetFamily Wefie! It’s a thing now.

Processed with VSCO with f2 presetTHUG LIFE with the granny.

FullSizeRender_1 copy 4Made it back in time to celebrate the life of this VERY SPECIAL PERSON. <3 Thanks for ALWAYS being there and having my back.

Processed with VSCO with f2 presetOverdue massage sesh. Too much walking in Sydney. #toughlife haha!

IMG_1975Very old issue of Running Malaysia but I was still able to have that 5 seconds of fame-fan-moment.

IMG_2208Camp commy for this year’s VBSJourney Off the MapSORTA. Fell sick for the FIRST TIME in 2016 on the VERY first day of VBS! Talk about good timing (I BLAME ALL THE FOOD!).

On that note, I really thank God for my health throughout my time in Sydney. I had ZERO signs of sickness. #blessed

IMG_4473Tres Amigas Buenas! <3 ALWAYS a good time with these 2! #forlife

IMG_2429Trio! So good to catch up on each other’s lives. We’ve changed so much over the years but glad to know that some things still remain the same. :)

IMG_2258TT – Track Tuesday! I can ALWAYS count on them to crack lame jokes and to provide relevant updates on running/non-running/useless info in our group chat! I literally LAUGH OUT LOUD every time! So good to have them around.

IMG_2821MMT’s Tom, Dick and Harry’s 7th Anniversary! WOOHOO! Always feel right at home with this bunch. :) Ever so supportive!

IMG_2828The girls <3

IMG_2830Trying to recreate our last pose. 😛

IMG_2714And of course, PUMA! <3 So much has changed. A lot of our “old” members have grown out of the group and moved on in their running life (very happy for them!). It was good to see the “new wave”.

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These 2. When we are together, we’re the loudest. #noshame #goodtimes!

IMG_3785MONASH-ians! <3 We haven’t seen each other in a long time but it felt just like our uni days. And hello JANEY!

Processed with VSCO with f2 presetSummer job at Fit Orange! I wouldn’t call it a “JOB”. More like PLAYTIME!

 

IMG_3582Decided to dedicate my time to training my brother. 2 months of working out consistently! #gains He is so much stronger and healthier now. I will definitely miss our training sessions together! I am glad to know that he has kept the momentum going. Always asking me for workouts and a plan. #happytears #allthefeels #proudsis

IMG_4140Getting my legs fixed at APPLE PHYSIO! Happy to announce that I am FEELING A LOT BETTER! Slowing getting back into the swing of things… VERY very very slow that is. I have come to realise that I am in it for the long run. Why rush?

Just enjoying every moment I get to MOVE! #grateful

Processed with VSCO with f2 presetThese guys… JOKERS! So full of themselves. #runningbrunchbuddies

FullSizeRender 2Christmas family wefie!

FullSizeRender copy 3More runs with MMT!

FullSizeRender_1 copyThanks Jason for the invite! Got a chance to try my very first spinning class! SO MUCH FUN!

Seriously, give it a go! You’ll be sweating buckets. Oh, and you are required to strap on a HR monitor… NO CHEATING!

PUSH! No pain, no GAIN!

IMG_3995Gong Xi Fa Cai with the #Garminbuddies

FullSizeRender copyMore session at Apple! I have a long way to go! THANKS JESS! <3 If you’re looking for a good physio, well, you’re looking at one! 😉

FullSizeRender copy 7With my fav kid! <3 Board games night with the church mates till… 2am?

Processed with VSCO with f2 presetHeart to heart talks and pigging out with Sylvia. What we do best! <3

 

IMG_4005Crab feast courtesy of Colin @ Crazy Crabs!

Processed with VSCO with f2 presetIndian food. 30 ringgit for a roti in Sydney… I’ll be missing this!

FullSizeRender copy 5Lou sang with TT. So much laughter... my tummy was hurting!

FullSizeRender copy 2Brother’s 15th Birthday! <3

Processed with VSCO with f2 presetI miss having my kakak around! She has been with me for 27 years and counting! She is ALWAYS looking out for me and cooking all my fav foods. She knows me too well. <3

Processed with VSCO with f2 presetSpecial thanks to Garmin Malaysia for all their SUPPORT in my fitness journey. From running to gym based workouts. These watches are so versatile, there is a function for everything! When I got injured, I was still able to track my HR, workouts, cycling etc!

IMG_4301Catching up with Lucas and his #rants. #jokes!

IMG_4261Always fooling around and having a good time at Fit Orange, talking about all things HEALTH and FITNESS!

FullSizeRender copy 4The bosses behind Fit Orange! Thank you once again for this awesome opportunity to explore EMS!

FullSizeRender_4Already missing this kid T_T!

FullSizeRender_3Lou sang with runners and someone who plays a crucial role in a runner’s life (physiotherapist!). Haha! Special thanks to Kian Ming for dinner!

FullSizeRender_2Special Lou Sang set @ Runner’s Cafe! It was really good, something different! If you’re a runner and live in Malaysia, CHECK THEM OUT!

Processed with VSCO with f2 presetKC girls unite! I love how we just… CLICK! <3 #friendshipgoals

FullSizeRender_1ICE CREAM! #shamelessselfie #selfiestick #notmine

Processed with VSCO with f2 presetLast run in KL before I leave! Shoes were washed and ready to go! Oh, and thanks to Puma Malaysia for these AWESOME minimalist kicks!

Processed with VSCO with f2 presetFinally got to meet Kian Ming and his wife, Ee Leng! Before this, we’ve only ever “seen” each other on social media. I love how that brings people together! Thanks for being so genuine, down to earth, supportive, encouraging and #real. 

Somebody has got a goal to hit this year. 😉 Watch out world!

Processed with VSCO with f2 presetRunning TWIN! She’s always keeping me up to date about ANYTHING AND EVERYTHING! I’m still amazed at how similar we are – food and running! I miss running with you! Come to Sydney for a run kay? All the best to your #roadtosub345! That goal is yours, go get it! :)

IMG_4552MCKL-ians! Missing our Skype sesh! This bunch will ALWAYS be there when you need em. LOVE YOU GUYS SO MUCH! <3

IMG_4563Last yummy dinner before I left for Sydney!

Pre-CNY family dinner! <3 MISSING YOU GUYS! <3


Just some of the BEST bits of my Summer! I’m sure I’ve missed out on many other things. I apologise in advance if I’ve left you out (def not intentional)!

SO SORRY to those that I’ve not been able to catch up with! Next round.

Back to reality now. Back to the grind!


Keep an eye out for another update…

because HELLO WIFI!

 Till then, keep doing #YOU!

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Staying Active on Vacay

I am back! Phew, CRAZY few weeks. We’re talking about endless assignments, presentations, studies, work, chores, sleepless nights and some running + strength training.

Final week of class before the exams and then SEM BREAK! So keen for it to be over! 😉

How is everyone else? :)


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Anyway! This post is on how to stay active when you’re on a vacay (speaking of which, I need a vacay!):

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Are you a routine junkie? Workout junkie? Vacay junkie?

*ME!*


The thing about being a routine junkie is that going on a vacay will potentially ruin it. I must admit, I get a little anxious about that! I am all about routines.


I’m here to talk about BALANCE: Not completely throwing your routine out the window but also not sticking to it like a junkie

It is not always easy to find a gym or a safe place to run (depends on where you go). So that might make it more difficult to get your usual workout in. If sticking to your routine stresses you out, what you need to do is throw THAT out the window. But not the working out part.


Staying ACTIVE on vacay:

1. EXPLORE

You’re on vacation! Take this time to get out there and EXPLORE the new city/place. Take it as an adventure.

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The best way to explore: WALKING/RUNNING/JOGGING

You get the best of both worlds: A chance to explore AND get your workout in!Processed with VSCOcam with f2 preset

My Garmin FR235 has been my best friend! It makes working out SO EASY! Just PRESS and GO! So fun to look at the stats after, even if it was just a walk in the park. :)

2. Free and Easy

It is always good to have a PLAN but if you’re like me and you get upset if you don’t get to stick to your schedule/plan, get rid of that!

I tend to have an “all or nothing” approach. If I fail to stick to my plan, I’d do NOTHING at all. I try to balance between having a plan and being okay if I don’t adhere to it.

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Take it easy and go with what you have. If you have time, GO! If not, CHILL… with coffee! Your body probably needs the rest.

3. MIX IT UP!

I like running, but it is not always convenient to do so.

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Get creative. Do a short HIIT workout/sprints that can be done anywhere! Anything that will get your heart rate up. Set your alarm, get up to catch the sunrise and WORKOUT! I LOVE that fresh feeling after my workout. If you’re the same, then just do it!

Trust me, it will be worth it!

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Example:

4 rounds of:

-Pulse jump squats x20

-Cross mountain climbers x20

-Elevated Push ups x20

-Leg raises x20

1:30 min break

4 rounds of:

-Burpees x15

-Tricep dips x20

-Russian Twists x40

-Jack Knives x20

REPEAT x2!

4. To GO GET FOOD!IMG_3092

OH YEAH! The best kind of workout/activity is going to get FOOD! Walk/run/cycle to your favourite breakfast/brunch/coffee/ice cream place!

Explore local cuisines!FullSizeRender_1I earned my ice cream!

5. Try a NEW sport/activity

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Cycling is a fun way to explore a new place! I don’t normally cycle, so this was something “new” to me.

IMG_2402Triathlete in the making. hahahhhahahhaha. JOKES!

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Go on a hike! Walking/hiking is so good for you. My favourite aerobic workout! Get your heart pumping with a few inclines/climbs. Trust me, your heart will thank you for it. :)

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Soak in your surroundings. God NEVER fails to amaze me. His creations are breathtaking.

DCIM102GOPROSnorkeling. Swimming. Underwater fun! There are SO many ways to stay active!

DCIM102GOPROJust. AWESOME.

<3

Enjoy your next vacay + getting your heart rate up!

PS: If you happen to be planning your next trip, check out HotelsCombined to help you find and make the best accommodation decisions + great deals!

For more info on my Garmin FR235 or any other models, check out http://www.aeco.com.my or like their FB page !

Do let me know if you’re interested in any of the models. 😉

Cheers!

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Feature: The Ultimate Running Programme

Don’t forget your heart, the most important muscle!


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Special thanks to Axtrosports for this feature! Click here for the FULL ARTICLE. This is just my part on running. ENJOY!


 

We are grateful to have Adele Wong from www.adeleruns.com to share with us a surefire way to whip your heart into shape.

Why Run?

Running is a great workout that can be your staple-go-to healthy activity or thrown in to complement other training regimes that you might have. Running boasts many health benefits, including improving the cardiovascular system (heart, lungs, vessels), strengthens bones, lowers cholesterol levels, releases stress, increases metabolism and helps with weight loss!IMG_4966

If you’re just starting out, your main focus should be on consistency. Commit to a few days of running a week and make it sustainable by picking your preferred time and place.

Week 1-4

The focus for these weeks would be to make running a habit and to build a strong base for more structured workouts.

You can start by running 25-30 minutes, 3 times a week. Monitor how you feel after each run. When 30 minutes becomes too comfortable, you can add 5-10minutes and eventually, being able to run for 50-60 minutes with ease.

At this stage, you can forget about distance and pace. Instead, focus on how you feel. On a scale of 0-100%, you should be running at 70-80% of your effort. Don’t worry, you will get a better gauge of how you feel when you start to run a little more!

Week 4 Onwards

Once you get stronger with a good base, you can spice up your running regime by adding some “fun” and structured workouts. This is where you can work on developing speed and endurance.10356340_10204293752563578_8230519310562349253_n

 

Let’s talk about adding interval training to your running routine. Without getting too technical, interval training is alternating between bouts of high intensity effort and low intensity effort. The duration, recovery time and effort level of each bout depends highly on which physiological system (cardiovascular, muscle strength, nervous system, anaerobic system etc) you want to work on.

Some Great Routines

Short Sprints

10 x 100m sprints with 2-3 mins of recoveryIMG_1446

As you get fitter, work on increasing reps and distance up to 200m. Keep your running time to less than 1 minute.

Hill Sprints

10 x 30 seconds up a steep hill with a jog down for recoveryIMG_2065

As with short sprints, work on increasing reps.

*Short sprints and hill sprints stimulate the nervous system and works on strengthening your muscles.

Long Hill Repeats

8-10 x 60-90 seconds up a gradual incline with a jog down for recovery

IMG_2092Work on increasing reps.

This workout works on muscle fibres that are needed in middle distance running (1km-10km).

Other Routines

6-8 x 400m with 2-5 minutes of recovery (@ mile pace)

4-6 x 600m with 2-5 minutes of recoveryIMG_1448

1 km @ 5km pace | 3-5 x 800m with 2-5 minutes of recovery (10km pace) | 1km @ 5km pace

5 x 1km with 3-5 minutes of recovery

2 minutes x 6 with 2 minutes of recovery

10 x 30 seconds with 30 seconds of recovery

The combinations are endless! You can even do a combination of 5 x 1km finishing with 5 x 400m or 3 sets of 100m, 200m, 300, 400m, 300m, 200m, 100m. As mentioned previously, the effort, duration and recovery time depends on which physiological system you intend to work on.

In general, if you want to work on:

Improving the pace over longer distances (speed endurance): the recovery interval can slowly be shorten/equal to the running time

Getting used to the increased pace by stimulating the nervous system: 3-5 minutes of recovery depending on the length of running time

Anaerobic system: the recovery time should be twice the amount of running time to allow for full recovery and anaerobic products to be cleared.

Try adding any 1 of these structured running workouts once a week on top of your usual 3-5 days of easy running. As your body gets used to the stress of heavier workouts, you can start adding 2 structured workouts a week!

Running is so versatile! Mix it up and have some fun!

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#RAW: Injury

Hello everyone!

It has been 3 weeks (or more) since my last update. I have been bogged down with uni work and basically “living life” here in Sydney (and loving every bit of it!). I will share some nutrition/health/fitness stuff soon ( YES, I WILL!)! But for today, I am here to pen down my emotions.


You know how you are your worse advisor/counsellor when it comes to certain things? It is ALWAYS easier to give suggestions/advice/warnings to OTHER people, but when it comes down to giving it to yourself, you fail miserably. And this is why psychologists need to see psychologist, physios need physios and coaches need other coaches to coach them.Processed with VSCOcam with t1 preset

Running in Sydney has been AWESOME! The weather is great, the roads/paths are decent and it is generally safe to run anywhere (during daylight). Plus, the fact that I am in a new city, I have that URGE and NEED to explore every inch of it.

You can probably see where this is going.

I am the MASTER of doing too much too soon. I tend to get overly excited with results and how I feel to the point where I forget to give my body a break.IMG_6740

I have been logging more miles, doing more speed work, more strength training, roughing out long runs and I must say, I am at my FITTEST. I have never ran so much (at this current pace) with such ease……

Just when everything is going perfectly well……

BAMMMMMMMMMM!

Life just wants to throw a curve ball at you.

Injury strikes!Processed with VSCOcam with f2 preset

I have been plagued with the much dreaded plantar fasciitis. I am into my 6th week of injury. With or without running, I have NOT been pain-free since. For the first 4 weeks, I continued to run through pain (I was trying to be a SUPERHERO). But this pain has been constant and intense. I only started to cut back on the mileage and intensity in the past 2 weeks. I find it difficult to even walk properly.FullSizeRender_2

Note to self


The Cause:

I have come to the conclusion that my injury is not purely from running. It is a combination of too much too soon, footwear, tight muscles and WALKING.

Yep, WALKING. I realised that I don’t know how to walk properly. Walking is VERY technical. Don’t underestimate this simple daily activity. The effect is magnified when walking is your main form of transportation.FullSizeRenderkfjaskjfTime to pause and reflect

I lack ankle mobility. I’m a lazy walker and I tend to drag my feet (instead of lifting them off the ground).

I have never walked this much in my life. At the end of the day, I would have already walked 8-10km. My legs and feet are sore even before I begin my run!

So, the high frequency of walking coupled with the way I walk = DISASTER


Last week, I ran till I had tears streaming down my face. Sounds a bit dramatic but that was what happened. I was physically in pain and I guess the emotions from whatever that I was dealing with came along and decided to hit me in the face. I was stressed and the thing I enjoyed most (running) to help me deal with stress was causing me SO MUCH PAIN. I was just frustrated with everything.FullSizeRender

And I am CONSTANTLY reminded of the pain because it is always there. Sometimes, it just decides to inflict you with stabs/throbs of pain.


So this is where I’m at.IMG_1777

In Pain

Unmotivated

Sad

Frustrated

Stressed


I may be over-dramatising it. 😛

Don’t worry. I am OKAY! I am dealing with it, slowly. Praying, a lot of self-talk and supportive friends from here and back home have really helped! So much love.FullSizeRender_1

I feel the need to be strong and positive/happy all the time.

But not today.

How is EVERYONE ELSE?