Rainbow Pegasus by Sofia Naznim

Rainbow Pegasus by Sofia Naznim

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Monday, December 10, 2018

If you have to choose who you want to be, always choose to be nice. 
No matter what people do to you, pray for them so they will find light and be a better person.
Always put ourselves in someone else shoes. 
With that in mind, we won't be quick to judge and always be mindful with our words and action. 
It's so easy to react when we are mad and sad, but forget about the consequences to ourselves and other people. 
Cultivate a positive mind and attitude, and hopefully you'll have a positive and a better life than where you used to have.

Sunday, October 28, 2018

Ever feel tired when you walk, run and standing long? It's quite normal to feel tired when you do vigorous activities or perform something that is unusual or things that you are not used to do daily. 

However, if you always feel pain at your feet, then your leg and your back bone up till your neck, something is probably not right. Many of us are not aware of our type of feet and arches, which are vital for us to understand better what to do more and less to protect our feet from affecting other parts of our body. 

First, let us get to know the 10 different types of feet. https://diply.com/dip/article/feet-describe-you

Besides knowing the different types of feet, let's explore the type of arches and how important is to understand your type of arches for you to find the right shoes.

Let's explore the three (3) types of arches together ;)

1) Low arch (Flat feet)
Roughly about 20% of the population have low arches and unfortunately I am one of them. Why I said unfortunately because individual with this type of arches suffer terrible pain and suffer common foot/feet problems such as heel, arch, imbalanced, prone to injuries, pain, pain and pain. 

If you belong to this population, high five! I know how you feel, however, fortunately, we still have legs and grateful for that. If you have extreme flat feet, especially if you grow up as an active individual who played different types of sports, it is vital to look for professional fitted arch supports that can greatly benefit you. People sometimes confuse when we say flat feet. Just so you know, the feet is not flat, they still have arches.

Wear the right shoes that give you the right arch support to provide you stability, correct foot positioning, less tiredness to your calf muscles and deter other related serious problems and injuries that might occur. If you don't wear the right shoes and do not have proper support, you are prone to injuries when you do sports, walk, run and even standing. 

In the long term, you may suffer knee pain, back pain, neck pain and probably your whole body because our feet support our whole body and if we don't take care well of our feet, our body can have many issues, especially when we walk and run, our feet absorb the most impact and shock. Just imagine your feet is your base and supporting your body weight. If you are 50 kg or 100 kg and if your feet is not right, you may collapse, just like a building that do not have a strong base. 

Thus, it is very important to find the right shoes. Best if you can detect this at an early stage about your child's feet and ensure them wearing the right footwear, having the right support and understand how to sports, stand, walk and run the right way to prevent injuries and pain and help you to achieve proper body alignment.

2) Medium arch
Approximately 60% of the population have medium arches and are prone to heel pain or ball-of-foot discomfort.

3) High arch 
Roughly about 20% of the population have high arches and are more susceptible to heel, ball-of-foot with little pain in the arch area.

I can't tell much about those two types because I belong to the first category and that's why I can tell more because I experienced the discomfort and agony. Basically, no matter which type you belong to, it is equally important for you to know your feet and get the right shoes. 

It is highly recommended to see a medical professional, which in this case, a podiatrist or also known as podiatric physician that can diagnose, provide you advises and treat your foot/feet disorders, ankle and any lower extremity. 

If you are an athlete or someone who loves sports, or simply just need a pair of sport shoes, I recommend you to visit The Marathon Shop and refer to their sales assistant. The one that  I encountered was knowledgeable and understand my problem well because she suffered the same problem as well. 

Her name is Siti and she asked me to try this Footdisc thermo scan that can help determine which type of arches you have. Then, you can try the shoe that is suitable with your type of arches to ensure you are in comfort when you do your activities daily. I also tried their treadmill and there's this system where they can monitor the way you run in slow motion to show how you were running before and why did you run like that, mainly because of your type of arches. 

It is always good  to know your body to ensure you don't put imbalance pressure and make things worse. I discovered my type of arches 4 years back because I had injuries. It was a tough moment understanding the real issue, but life goes on. 

My podiatrist said young children have flat feet anyway and once you get older it can develop through that three type I have shared above. It is super important to know how to look after your feet and be cautious about it if you haven't. If you are a runner, an athlete, you probably faced the same problem I have. Try to find a remedy and hopefully things get better. Anyhow, get to know your feet, your partner's feet, most importantly your children.

This is just a basic introduction about your type of feet and arches to create awareness so that you are aware of this and can start to get to know your feet better to avoid discomfort in the long run.

If you would like to know more in detail about flat feet from other informative articles, feel free to browse through https://patient.info/health/flat-feet. If you would like to know about medium and high arch, and do the test yourself, check out https://www.footsmart.com/health-resource-center/foot/arch-pain

You can also check out http://www.strideuk.com/content/footdisc to know more about Footdisc performance insoles.

I am no medical expert, however, from someone who experienced and gathers others experiences and advises from medical experts, patients, journals and articles, I hope my readers will get a rough idea the importance to get to know your feet and why we need to do so.

My article is for knowledge sharing, please do not use this as a medical prescription.

Hope you guys gain something insightful from this article and may the knowledge you gain help you in the future. =)


Saturday, September 08, 2018


Lesson 1: Handling Difficult People
v  Don’t get emotional
v  Focus on the end game
v  Imitate your role model

Extra learning
Ø  Coping with being shouted at
Ø  Reading emotions
Ø  Dealing with bullying behavior

Lesson 2: The Art of Persuasive Conversation
v  Be clear about your goal
v  Fit your idea into their agenda
v  Ask questions
v  Listen
v  Use their language

Extra learning
Ø  Coming out on top of an argument
Ø  Linking projects to benefits
Ø  Controlling stakeholders

Lesson 3: Setting Up a Project for Success?
v  The wrong problem
v  The wrong sponsor
v  The wrong team
v  The wrong process

The right problem is:
v  Important
v  Urgent
v  Rewarding

Extra learning
Ø  Implementing a Finished Project
Ø  Managing a Global Project
Ø  Avoid the Planning Fallacy

Lesson 4: Being Assertive
Echoing-build on someone else’s point
v  Headlining-be impactful, clear and succinct
v  Framing-market trends, expert insights, personal experiences
v  Visualise-use visual language and animated body language
v  Be evidence based – back-up your points

Extra learning
Ø  Challenging Thought Patterns
Ø  Negotiating Assertively

Lesson 5: Be Likeable
5 Steps to make you likeable
1) Smile
2) Listen
3) Eye contact
4) Look at the part
5) Communicate effectively

Lesson 6: Managing Expectations
Agree the deliverables
v  Manage expectations according to current context and past experiences
v  Get everything down in writing
v  Keep all stakeholders up to date with the project’s progress

Extra Learning
Ø  Stopping Doing Too Much
Ø  Catching Up on Slippages
Ø  Mapping Expectations

Lesson 7: Leveraging Diversity
Encourage employees’ cultural perspective
v  Use diversity to gain insight into different markets
v  Diversity can increase creativity

Extra Learning
Ø  Ways To Encourage Diversity
Ø  Avoiding Discrimination
Ø  Building a Mailing List

Lesson 8: Restructuring the Organisation
v  Take control early
v  Be clear about the messages being sent
v  Restructuring is all about people

Extra Learning
Ø  Developing Messages of Change
Ø  Increase your Development Ideas
Ø  Organisational Politics

Lesson 9: Budget like a Boss

Lesson 10: Influencing without authority
v  Influence their way
v  Don’t treat people you barely know like lifelong friends
v  Be prepared – plan time and place
v  Know the context

Extra Learning
Ø  Managing Project Stakeholders
Ø  Managing Stakeholders
Ø  What is the Incentive Equilibrium Model?

Lesson 11: Starting Your New Job
v  Establish a routine
v  Be punctual
v  Look good
v  Learn to ask “why?”
v  Get noticed – positively
v  Under promise and over deliver
v  Be confident

Extra Learning
Ø  Starting as a Manager
Ø  Before Taking on a New Team
Ø  Letting go of your previous job

Lesson 12: Working a Room
v  Know your goals
v  Keep business cards handy
v  Develop a 10 second introduction
v  Enter gracefully
v  Be the message
v  Memorise names
v  Follow up

Extra Learning
Ø  Maximising Your Networking Effectiveness
Ø  Approaching Groups
Ø  Networking with Bosses

Lesson 13: Derek Sivers: How to start a movement (TED Talks) - follow and lead

Lesson 14: Effective Absence Management!

Lesson 15: Agenda Setting!

Lesson 16: Lone Working

Lesson 17: Management Briefing Meetings
v  Should provide understanding and support for a project
v  Help identify and avoid potential difficulties
v  Look at the situation from a management viewpoint
v  Don’t withhold information

Extra Learning
Ø  Benefitting From Meetings
Ø  Getting Your Voice Heard

Lesson 18: Success is a continuous journey
1. Passion
2. Work
3. Focus
4. Push
5. Ideas
6. Improve
7. Serve
8. Persist

Lesson 19: Sales Mastery Module (Authority and Social Proof)
v  Testimonial
v  Pictures
v  Ratings

Lesson 20: Mindfulness at Work-Beginners Mind
v  Focus on the present
v  Remove your preconceptions
v  Look at a problem from a fresh perspective
v  Don’t strive too hard to find a solution

Extra Learning
Ø  Receiving Feedback from your Team
Ø  Beating Stress
Ø  Beating Stress

Lesson 21: Your First 30 Days as A Leader - *sizzle and substance* have charisma and knowledge - the X Factor - inspire and aspire
v  Reconfirm your priorities with your bosses
v  Meet your team
v  Get a sense of the place
v  Finalise your plan
v  Generate excitement
v  Be positive, bond with people and make proactive decisions

Extra Learning
Ø  -Inspiring Leadership Behaviour
Ø  -Growing as a Leader
Ø  -Bettering Yourself as a Leader

Lesson 22: Chairing Creative Meetings:
v  Use a different location
v  Get a mixture of people
v  Give people a brief before hand
v  Leave job titles and distractions outside
v  Have a pre-prepared idea to generate discussion
v  Write down everything and take 48 hours to reflect

Extra Learning
Ø  Creativity - Getting Started
Ø  Routines - Break Them!
Ø  How gaming can revolutionise your workplace

Lesson 23: How to Disagree Nicely - Build Power, Credibility and Allies

v  Don’t argue
v  Listen
v  Empathise

Lesson 24: How to Start a Change Effort
v  Need = success
v  Make the benefits personal
v  Find an early win
v  Reward must outweigh the cost

Extra Learning
Ø  Motivating your Team to Change
Ø  Developing Messages of Change
Ø  How rhetoric can help embed change

Lesson 25: Using the COACH System
1)      Clarifying
2)      Outcome
3)      Actually Going On
4)      Creating Options
5)      Hardcopy

Extra Learning
Ø  Clarify the topic
Ø  What’s the desired outcome?
Ø  Encourage the coachee to talk about the situation
Ø  Create some options
Ø  Record the agreed next steps
Ø  Overcoming Coaching Barriers
Ø  Evaluating Coaching
Ø  Difficult Coaching Situations

Lesson 26: Presenting a Proposal
v  Focus - on the current company situation
v  Don’t forget to mention the negative consequences
v  Change – say what you want to alter & achieve
v  Highlight - the benefits of change to others
v  Explain your proposal – once you’ve highlighted the need for change
v  Underline the proposal details to your audience

Extra Learning
Ø  Speaking Assertively
Ø  Audience Involving Questions
Ø  Devices for Public Speaking

Lesson 27: Going International
v  Watch international news
v  Read foreign press
v  Learn a language
v  Ensure everyone knows you’re looking for opportunities abroad

Extra Learning
Ø  Understanding Other Cultures
Ø  Exploring Ideas
Ø  Managing a Global Project

Lesson 28: What Qualities Should A Leader Exhibit
v  Decisiveness – make tough decisions
v  Vision – where are you going?
v  Clarity – make communication easy
v  Honesty – be open
v  Purpose – influence and motivate
v  Trust – take an interest in your team

Extra Learning
Ø  Three Vitals of Good Leadership
Ø  Inspiring Leadership Behaviour
Ø  Strategy, leaders and leadership harmony

Lesson 29: Turning Complaints into Compliments
v  Front-line staff need the authority to deal with complaints
v  Compensation = repeat business and positive word of mouth
v  Always apologise - especially when appropriate
v  Never interrupt
v  Follow up to make sure the customer is satisfied

Extra Learning
Ø  Dealing with an Angry Customer
Ø  Turning disagreement into agreement
Ø  Controlling Disagreements

Lesson 30: 10 habits of a successful change communicator
v  Prioritise face-to-face
v  Tell it straight
v  Be empathetic
v  Avoid corporate speak
v  Trust people
v  Walk the talk

Extra Learning
Ø  Dealing with Criticism
Ø  Persuading With Paraphrasing
Ø  Controlling Stakeholders

Lesson 31: Active Listening
v  Pay attention and interpret – what are they trying to communicate?
v  Maintain eye contact
v  Encourage the speaker with reassuring gestures
v  Ask questions to show you’re listening
v  Don’t interrupt

Extra Learning
Ø  Audience Involving Questions
Ø  Reading Emotions
Ø  Empathy / Barriers to Listening

Lesson 32: Developing Resilience
v  Cognitive Distortion
v  Cognitive Restructuring - use this to avoid negative thoughts from overcoming your day/self
~Read the book of "Mind over mood" by Dr. Dennis and Dr. Christine
1)      Identify the situation
2)      Identify automatic thoughts
3)      Find supportive evidence
4)      Find contradictory evidence
5)      Take a balanced view
6)      Next steps

Lesson 33: Negotiating
v  BANTA - Best Alternative to a Negotiated Agreement
v  Preparation is vital
v  Determine what you want
v  Know your entry and exit points
v  Make sure you’re negotiating with the right person
v  Always be prepared to walk away
v  Ask, ask, ask

Extra Learning
Ø  To Open or not to Open?
Ø  Coming out on top of an Argument
Ø  Being Memorable

Lesson 34: Boost Your Confidence
v  Focus on what went right
v  Think about your strengths
v  Buy that new outfit or head to the spa
v  Complete a stretching but achievable goal
v  Connect with your colleagues
When to Challenge
v  Conflict can be constructive
v  Gather all the facts
v  Keep disagreements private
v  Make agreements publicly

Lesson 35: Achieving Work Life Balance
Key questions:
v  Do you want to succeed?
v  Do you enjoy work?
v  How much do you really work?
v  Remember you have a choice
v  Be Active! Don't sit all day long, move it!

Lesson 36: Managing Time Efficiently and Effectively
v  Set goals
v  Cut out the noise
v  Work in manageable chunks
v  Get it right first time and deal with everything once
v  You don’t have to do it alone


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