LAT-TRICEPS STRETCH

AREAS INVOLVED: Latissimus dorsi, Triceps

Stand upright and extend left arm over head.

Grab right elbow with left hand and relax the right arm and let it hang down towards the left scapula. (Figure 1)

Gently pull right elbow backward until mild tension is felt. Hold for ten seconds, then pull back slightly further for ten seconds.

To emphasize the latissimus dorsi and external obliques, hold the stretch position and gently lean down towards the side. (Figure 2)

Return to starting position and repeat sequence on the opposite side.

By : Robert J. Karwasky, MS, CSCS

KNEE TO CHEST STRETCH

AREAS INVOLVED: Glutes, Lower back, Hamstrings

Lay flat on your back with knees bent.

Grab under left thigh and pull knee towards chest until you feel mild tension. Hold for ten seconds, then pull slightly farther until you feel slightly more tension. Hold for ten seconds.

Relax. Repeat sequence with other leg.

To emphasize the glutes and iliotibial band, pull knee towards the opposite shoulder.

To emphasize inner hamstrings and groin, pull knee towards the outside of the same shoulder.

By : Robert J. Karwasky, MS, CSCS

FRONT TORSO STRETCH

AREAS INVOLVED: Abdominals, Groin

Lie on your stomach with your hands in the bottom push-up position (Figure 1).

Slowly lift the upper body, keeping the hips and lower body on the floor and looking straight ahead (Figure 2). Contract the gluteals to reduce the stress on the lower back. Hold for ten seconds, then gently lift upper body higher and contract gluteals harder until a slightly greater stretch is felt. Hold for ten seconds.

To decrease the difficulty of this stretch, it can be performed while keeping the elbows on the ground.

To emphasize the inner groin area, spread legs shoulder width apart, point toes
outward, turn head towards right shoulder, and lean torso towards the left side. Repeat sequence on opposite side.

This stretch should not be performed if pain is felt in the lower back.

By : Robert J. Karwasky, MS, CSCS

D3 S1 – Banyuwangi – Executive Assistant Manager – Ijen Resort & Villas

Ijen Resort & Villas is the new and first luxury villas in the spectacularly scenic area. Perched at the edge of the rainforest of Ijen National Park and overlooking terraced rice fields to a row of volcanoes, each of Ijen Resort’s rooms boasts superb views from their spacious bed rooms and balconies. Four hectares of beautiful garden and 360 degrees panoramic vistas of volcanoes, rainforest, terraced rice fields and view of Bali Strait, make Ijen Resort & Villas itself a tourist destination. Located at 643 meter above sea level, the Resort offers a comfortable base for travelers to enjoy unspoiled beauty of the rural East Java.

Ijen Resort & Villas, currently is looking for

Executive Assistant Manager (EAM)

with the qualifications:

1. At least 2 years’ experience in a hotel general management capacity.
   
2. Previuos experience managing star rated property, preferably 5* properties.
   
3. Degree or Diploma in Hotel Management.
   
4. Proven track record of achievements in the hospitality industry.
   
5. Strong interpersonal & communication skills.
   
6. Fluency in English.
   
7. Medium level in French or German are a plus.
   
8. Strong organizational & leadership skills.
   
9. Flexibility to adapt to different situations and environments.
   
10. Must be willing to relocate in a new remote tourist destination in Banyuwangi

Candidates who believe they correspond the present role specifications are invited to apply to :
Alfa Arian Tour
Jl. Penyu Dewata No. 3
Padang Galak Sanur
Bali
or at ijenresort@ijendiscovery.com
or at dewa_makapagal@yahoo.com

FRONT SHOULDER STRETCH

AREAS INVOLVED: Chest, Shoulder, Biceps

Stand with your right arm straight and comfortably extended behind you and with your palm on the wall.

Slowly turn your body away from the wall until you feel mild tension.

Hold for ten seconds, then turn slightly farther until you feel slightly more tension.

Return to the starting position and repeat the sequence with the left arm.

By : Robert J. Karwasky, MS, CSCS

FOREARM STRETCH

AREAS INVOLVED: Forearm extensors and flexors

Stand upright with your left arm extended.

With your left arm facing down (pronated), grasp your left fingers with your right hand.

Gently pull your hand down until mild tension is felt on the top of the forearm (Figure 1). Hold for ten seconds, then pull slightly harder until more tension is felt. Hold for ten more seconds, then relax.

Repeat the sequence with your palm facing up (supinated) (Figure 2). The stretch should be felt on the inside of your forearm.

Repeat sequence with your right arm.

By : Robert J. Karwasky, MS, CSCS

Various Mining Job Vacancy D3 S1 – Jambi

We are a growing coal company in Indonesia currently looking for a high professional to be located in our mining project in Batanghari-Jambi (Jambi based) for the following positions:

I. Mine Planning Engineer
Qualifications:

1. Bachelor degree (Mining Engineer) from reputable University
   
2. Min. 3 years experience as Mining Engineer in Coal Mining Company
   
3. Have good knowledge of software mining programs especially Minescape
   
4. Initiative, planning & organizing skills, problem solving, time management, interpersonal skills, teamwork, and client focus and be result driven

II. Surveyor
Qualifications:

1. Minimum D3 from reputable university
   
2. At least 3 years working experience in mining industry with similar position
   
3. Orientation to detail
   
4. Having good analytical thinking
   
5. Having good communication skill

III. Maintenance Coordinator
Qualifications:

1. Bachelor degree in Mechanical Engineering or related major
   
2. At least 3 years working experience in mining industry with similar position
   
3. Strong leadership

IV. Foreman Operation
Qualifications:

• At least 3 years working experience in mining industry with similar position

V. Procurement Coordinator
Qualifications:

1. Bachelor degree from reputable university
   
2. Having at least 3 years working experience in Procurement/Purchasing in Assistant Manager level
   
3. Having good communication & negotiation skills
   
4. Having good knowledge in Government procurement process knowledge (preferred)

VI. HRD & GA Coordinator
Qualifications:

1. Bachelor degree in Human Resources, Psychology, Law or Industrial Engineering
   
2. 3 years experience as HR generalist
   
3. Strong knowledge of HR practices, policies, procedures, systems
   
4. Strong understanding of Indonesian rules, regulations, laws in the HR arena
   
5. Strong industrial relations skills and employee relations skills
   
6. Strong supervisor, coaching skills and interpersonal skills
   
7. Strong analytical skills and time management skills
   
8. Good project management skills
   
9. Good skills and knowledge in relevant computer software
   
10. Having basic knowledge of mining industry

VII. HSE Coordinator & HSE Officer
Qualifications:

1. Bachelor degree in Engineering or having qualification in HSE
   
2. At least 3 years working experience in mining industry
   
3. Having knowledge of K3 regulation and Environmental Management
   
4. Having experience on inspection, procedures and prepare all documentations related to HSE
   
5. Having knowledge on HSE Management System
   
6. Strong leadership

VIII. Administration
Qualifications:

1. Min. D3 from reputable university
   
2. At least 2 years working experience

The suitable candidate should submit an application letter together with comprehensive curriculum vitae to recruitment@rgsr.co.id on April 9 th 2009 by the latest.

Orang Depresi Makan Lebih Banyak Di Malam Hari

Pernah mencoba menghitung domba yang melompat? Atau menyebutkan daftar nama selebriti dunia yang masuk penjara untuk bisa tertidur tetapi tidak berhasil? Sering merasa bosan karena sulit tidur di malam hari sehingga menggerayangi kulkas untuk mencari makanan? Apabila demikian, mungkin Anda adalah korban sindroma makan di malam hari.

Hampir 65% orang yang gemuk mengkonsumsi kebanyakan kalorinya setelah pukul 7 malam, demikian dilaporkan oleh sekolompok peneliti dari Australia. Mereka menemukan orang yang secara tipikal melakukan ini adalah mereka yang depresi dan memiliki kualitas hidup yang rendah.

Studi lain juga menyebutkan orang yang melahap makanan di malam hari memiliki tingkat ghrelin (hormon pengendali nafsu makan) yang lebih rendah daripada orang biasa, tetapi juga memiliki tingkat insulin dan gula darah yang lebih tinggi juga.

Para ilmuwan menganggap kebiasaan ini disebabkan oleh terganggunya ritme biologis yang menyebabkan tingkat hormon tidur (melatonin) yang rendah, dan juga oleh rendahnya hormon pengatur kadar lemak, leptin. Kebiasaan tidur yang jelek (tidak teratur, rendah kualitas atau kuantitas) boleh jadi merupakan penyebab utama sindroma makan malam. (International Journal Obesity, in press; dipublikasikan online 19 Juni 2007)

Pesan Untuk Dibawa Pulang: Ada banyak cara untuk menghindari kegemukan, salah satunya adalah dengan mengatur pola tidur yang baik dan memperbaiki tingkat kualitas hidup keseluruhan. Kalau Anda memiliki problem susah tidur, berhati-hatilah, dan ambil usaha aktif agar tidak terjebak dalam lingkaran yang tak ada akhirnya ini. Kualitas hidup yang buruk dan depresi menyebabkan kurang tidur. Sementara kurang tidur akan menyebabkan Anda makan tak terkendali dan menjadi gemuk. Kegemukan akan memperparah depresi dan kualitas hidup Anda.

Sumber : RAI Institute

Construction Manager & Project Manager (Offshore)

Universal Synergy is An Executive Search Consultant which is providing outstanding executive and corporate support both national and multinational companies.

With our expert recruiting Consultant, Universal Synergy – Executive Search Consultant offers high caliber retained search services to locate and attract professionals equipped with the skills and talents needed by our clients national and multinational companies .
Oue Client, A Leading EPC Company for Oil and Gas Industry is seeking qualified and available candidates to join their team as:

1. Construction Manager – Offshore
   
2. Project Manager – Offshore

Requirements :

• Bachelor Degree in Engineering Faculty
  
• Mi 10 years as Construction Manager or Project Manager for Offshore Project
  
• Good Engineering Skill, Design, Construction and Project Management for Oil and Gas.

Please kindly send your resume to:
Universal Synergy – Oil and Gas Personnel Division
Email: ust@cbn.net.id

Personal Assistant (Jakarta)

Responsibilities:

• Collect daily, weekly, monthly business reports from Production, Inventory, Logistics, and HR Managers and submit these to the Director.
  
• Provide administrative support to the Director.
  
• Arrange travel, visa & hotel for the Director.
  
• Responsible for agenda and email of the Director.

Requirements :

• Good communication and interpersonal skills
  
• Can do multi tasking job, can work under pressure and result oriented
  
• Smart and good looking
  
• Fluently in English
  
• Good in operating all MS Office and familiar with outlook
  
• No Smoking
  
• Willing to travel
  
• Willing to be called once needed for urgent matters
  
• Male, Single, Min 21 years old
  
• Have driving licensed (SIM A)
  
• Hold Min D3, GPA. Min 3.00 (fresh graduate are welcome)

Submit your resume completed with your recent photograph via recruitment@rgsr.co.id