Kursus Kepimpinan Dan Cemerlang Pegawai Kanan - Jabatan Pertanian Malaysia

Setelah berbincang secara tidak formal dengan pegawai yang bertanggung jawab, alhamdulilah saya telah diundang untuk turut serta di kursus yang diadakan di Thistle Hotel, Port Dickson




Pegawai pegawai yang terlibat terdiri daripada Pengarah Pengarah Negeri yang dijemput khas dari tiap negeri di Semenanjung Malaysia.


Kursus ini juga melibatkan Datuk Kasmuri yang didatangkan khas untuk sesi kepimpinan



Tampak menawan, cemerlang dan terbilang semase memakai baju koperat


yours truly sempat posing di balconi bilik



Pengarah pengarah wanita yang score tinggi dalam penilaian bersama Dato Kasmuri - hebat mereka ini



bersama saya dalam slot perbincangan mengenai gaya hidup sihat




dah mula bergerak bersama Saiful di slot Senam Seni 1 Malaysia


Sesi bersenam dengan aturan yang betul



perbincangan bersama saya dalam Prinsip Asas Senaman




menawan, cemerlang dan terbilang!! - memang sporting mereka ini walaupun pangkat mereka tinggi di Jabatan Pertanian




saya tabek mereka ini, walapun bersongkok haji tapi masih mampu bersenam dengan baik




sesi bagaimana untuk bersenam dalam pejabat




aikkk.....sempat urut lagi...




larat tak ni.... fuiyoo....larat.... memang mereka hebat, mereka patut dicontohi




bukan senang hendak menyakinkan orang cerdik pandai ni. Banyak soalan soalan yang bernas yg perlu di jawab. Kalau tidak punya ilmu, jangan la berani nak berdepan dengan mereka



Alhamdulilahh... semua telah selesai. Feedback yang saya terima pun sangat menggalakkan. Insyallah kalau ada rezeki kita berjumpa lagi. Mohon agar Tuan tuan dan Puan puan semua teruskan bersenam dengan cara yang betul dan hargai la tubuh sendiri.

* Terima kaseh saya ucapkan kepada En Sabran dari Kementerian Belia & Sukan Malaysia kerana memperkenalkan saya kepada Puan Ju. Terima kaseh Ju kerana memberi kepercayaan kepada saya . Terima kaseh Rich Learning Sdn Bhd (Puan Maizatul) kerana sudi handle program ini dan jutaan terima kaseh kepada semua peserta yang begitu sporting dan sentiasa menceriakan keadaan. Alahamdulilahh....terima kaseh Allah...

Osteoporosis

Osteoporosis literally means porous bones.

A lot of people think that osteroporosis is an old person's sickness. Mind you, bone loss doesnt happen overnight. Bones look hard but have a soft inner core. We can never tell whether our bones are decaying from the inside or not until its too late.

Do you know that osteoporosis can be avoided? Preventive measures like weight bearing exercises and proper balanced diet with adequate calcium, vitamin D and protein will prevent one from getting osteoporosis. Bone loss in women can begin as young as 25 years of age. The loss of bone occurs silently and progressively. Often, there are not symptoms until the a fracture occurs.

Regular weight bearing exercises has been shown to help maintain and build up bone mass. The stronger the muscles, the better the balance and agility hence contributes to fall prevention. The lifetime risk for a woman or a man dying from hip fracture complication is the same as dying from breast/prostate cancer.

Studies have shown one in five men are affected by osteoporosis. This means it is a misconception that osteoporosis only occur to women.

So people out there, please take care of your body, please exercise, have a balance diet, adequate calcium and protein and if possible avoid smoking, drugs and alcohol. Grow old gracefully :)

Stay Fit With An Active Life

It is recommended that you should participate in physical activities that include endurance, flexibility and strength to keep your body healthy. Here are some easy every day examples to include these activities - endurance, flexibility and strength.

Endurance: endurance activities help your heart, lungs and circulatory system stay healthy and give you more energy (4-7 days a week)

• walking
• garden work
• cycling
• skating
• continuous swimming
• tennis
• dancing - (fast pace dance like zapin, Bhangra, Bboys etc
  

  

  
  

Flexibility: activities that can help you to move easily, keeping your muscles relaxed and your joints mobile (4-7 days a week)

• gardening
• mopping the floor
• yard work
• vacuuming
• stretching exercises
• T'ai Chi
• Bowling (would recommend to alternate hands if possible)
  
• Yoga
• Dance(slow pace like ballet, tarian istana etc)

• 

• 
  

Strength: activities that help your muscles and bones stay strong, improve your posture and help to prevent diseases like osteoporosis (2-4 days a week)

• heavy garden work like chopping tree branches, digging with a hoe etc
  
• raking and carrying leaves
• lifting and carrying groceries
• climbing stairs
• exercises like abdominal crunches and push ups
• wearing a backpack carrying school books
• weight/strength training routines
  
• 
  
• 

Some other ideas to fit physical activity in:

• get off bus 10 minutes before your intended stop and walk
• fit in a 10 minute walk into your lunch break
• if you are a housewife, join a fitness program at your local community; dance with your children for 10 minutes; go to the park and actively play with your children
• take the stairs instead of the elevator -
• do stretch breaks at your office
  
• walk to do your errands or just window shop
  
• make physical activity a family event
• when going out with friends and family, think of activities where you can include physical activity

Why do we need to exercise??

A lot of people want to look and feel good. Unfortunately looking and feeling good doesnt come easy, you have to work on it. I always believe that if you look good, you will automatically feel good about yourself. But alas!! for some people looking good is not enough, they want more. It all boils down to your way of thinking. You can either be positive or remain negative and sulk about your life until eternity.

What does exercise have anything to do with the way one feels and think. Well, for starters, exercising helps release endorphins in your body, which not only makes you feel good but also boost up your mood. Believe me, some people do get addicted to exercise because of the elevation in mood it delivers to them. (yours truly is one of them)

Physically, by exercising, one will definately lose weight. aha! That depends also on one's diet. Eat small portions 5 to 6 times a day in order to maintain a good metabolic rate. The more calorie you burn the more you shed off those love handles. Exercise done properly does rid off those flabs by tightening and toning your muscles.

Exercise is good for your heart and your brain power. Exercising helps your heart pump blood throughout your body efficiently. Its good for blood flow and keeps your organs strong and healthy. The oxygen in the blood is carried along with it. The oxygen gets to your brain. A healthy oxiginated brain is more focus and can think clearly. (perhaps can think positively too)

Another good factor about exercising is that it increases your energy, stamina and endurance. Have you tried carrying buckets full of water up a stair or park your car at the far end corner of the hypermarket and carrying your stuff all the way to where you park your car? Give it a try, you'll feel tired and exhausted. Exercising will help your body build strength and endurance and in no time you can do all those chores in a wink hence making you feel good about yourself.

Another interesting fact about exercise is that it also builds your immune system. Your body cant fight off sickness if it is not strong. Exercise will keep you strong and active.

A healthy body will always make a healthy mind! What are you waiting for? lets do it!!

burn em' calories

Some of us are so into weight loss. We count all the calorie intake almost before every meal and always try to burn as much as possible after that. I, for one, almost never bothered on the food that i eat. I love and enjoy eating especially when i am not cooking, BUT i will always make sure that i exercise at least 3 times a week.

The simple truth of weight loss, no matter what the latest trendy diet says, is that you have to use more calories than you consume. In other words you have to burn more than your intake. The good news is that you don't have to spend all your waking hours at the gym attached to some complicated, beeping metal because everything you do burns calories. I came across this interesting reading regarding calorie burning on everyday activity. I hope this will help to improve your lifestyle and will encourage your husband help you around the house!

These activities and the number of calories they burn are based on a 65-70kg person. A heavier person will burn more calories.

1) Pushing a trolley up and down the supermarket aisles for an hour will burn 243 calories and you'll get acquainted with all kinds of nutritious, healthful foods. Bag your own groceries, take them out to the car yourself, and return the trolley to the station, and you'll burn even more.

2) Most dentists recommend that you brush your teeth for at least two minutes. In that time, you'll burn a 5.7 calories, but then again, not everything is about weight loss.

3) Burn 80 calories by dusting the surfaces in your home for 30 minutes

4) It may not burn as many calories as dusting, but 30 minutes of kissing is a lot more fun. You'll burn 36 calories and your better half will surely love this...ehehe

5) Burn 76.5 calories with 30 minutes of ironing, just be careful that you don't burn the clothes.

6) You know you need to paint the house, but you're lacking the motivation and money to engage painters. Does it help to know that three hours of house painting will burn 1,026 calories? And by putting on that second coat, you might drop a whole pants size - ahaks.... (hmmm what about it?)

7) You can now look forward to laundry day because 30 minutes of folding clothes will burn 72 calories. Fold enough clothes and you may soon be putting away smaller sizes (cewahh..)

8) Pick up some waste and reduce your waist by spending an afternoon doing gotong royong at your neighborhood. In four hard-worked hours, you'll burn 1,800 calories and improve your community.

9) 30 minutes of mopping the floor will burn 153 calories (any volunteers? i hate mopping floors)

10) One hour of pushing the lawn mower burns 324 calories. Spend another 30 minutes raking up the leaves at your garden and you'll burn another 171 calories.

11) You'll burn 74 calories during the 30 minutes you spend on cooking . Of course, that work will be voided by high-calorie, fat-filled meals. Instead, choose healthful meals that contain plenty of fruits and vegetables.

12) Your living room needs a new arrangement? Every hour of moving furniture burns 504 calories.

13) Moving a broom back and forth for ten minutes will burn 28 calories ( wow..i love this)

14) 20 minutes of vacuuming will burn 56 calories.

15) Bring out the pail and hose, a mere 20 minutes of washing the car will burn 102 calories.

16) Even when you're sleeping you're burning calories. Eight hours of good shut-eye will erase 360 calories.

17) Two hours of gardening will burn 648+calories, and you'll grow some nice healthful veggies at the same time.

18) Even watching TV is worth something. One hour spent in front of the Tv burns 72 calories. Of course, if you dusted at the same time...

You will not only burn calories, lose weight and lead a healthy life, you will also save money on the pakcik potong rumput, the cuci kereta and the $$$ spent on engaging a maid!





p/s How many calories are burn when having sex?
About 4 and 5 calories per minute so, between 4 times 60= 240 and 5x60=300 calories per hour!! *wink*

- Editors of Publication International Ltd

Monsieur Masseur

I really cant remember how and when i got hooked on body massage. I love massages and make it a point to have at least once a month. My mom used to say that one can get addicted to massages. Well, i guess i am addicted to it. I dont simply go to any massage parlour or a spa to have my massage. I have two messeuse who i regularly visit.

Anyone who has experienced a massage would agree that going through a massage does have benefits to the body. The benefits can extend beyond the popular believes that one normally associates massage with stimulation and relaxation.

To me, massages not only relieves aches and tight muscles, it also lower my bodily stress which improves my mood, reduce anxiety and gives me a calming effect. Over trained can be the contributing factor in my case and this causes bodily stress. Massage treatment promotes blood flow to all parts of the body. (it can also rid off the 'orange peel' skin) This increased blood flow leads to a better overall function to the body, including one's mood.

Try going to a relaxing massage therapy, believe it or not, you will feel as if you are on a mini vacation. The stimulation, aroma (some spas play soothing music which makes you feel you are on a remote island) relaxation of muscles releases endorphins and this will reduce stress and emotional pressures.

I also find it beneficial for people who suffers axiety to go for a massage therapy. Going through a massage soothes one's body and emotional feelings which will automatically makes one feel relaxed.

To help the benefits of your massage last longer try these after your massage:

a) have adequate water intake after your massage

b) Practice any instructions your masseur has given you to keep up the benefits between sessions (i.e. stretches, relaxation methods or posture awareness)

c) Take things easy for a couple of hours after your massage to enjoy longer benefits

d) Try taking a relaxing bath after your massage to keep the relaxation going

e) Maintain regular massage to keep stress and tight muscles at manageable levels


wanna join me for a massage.....?

PERUT KEMBUNG

Pernahkah anda rase perut kembung? Saye selalu merasa kembung setiap kali saye pergi kursus. Tiap kali semase kursus yang biasenye memakan mase empat hingga enam hari, perut saye akan meragam.

Saye payah untuk membuang air besar dan sentiase rase perut saye kembung atau merening (bloating). Agak memalukan sebab sering kali terase ndak kuar angin. Masalah nye kekadang tu rase macam ndak kuar angin tapi di cube beberape kali, tak mampu berbuat demikian. Kadang kadang pula terase macam hendak sendawe tapi tak boleh.

Semakin la terase buncit perut ini. Saye percaya bukan saye seorang sahaje yang mengalami masalah ini. Saye seringkali membawa same pil 'pembuang angin' supaya dapat mereda kan angin di perut saye tetapi lame lame saye terpikir sendiri, saye perlu cari punca kenape saye selalu mengalami kembung setiap kali saye pergi mengajar kursus. Setelah meneliti sendiri saye dapati ade beberapa penyebab yang membuat perut saye kembung dan berangin. (bloating and flatulence)

Ade tiga penyebab besar yang menjadikan keadaan ini. 1) indigestion 2) stress 3) kurang bersenam

Pertama : faktor penyebab indigestion

* makan terlalu banyak

bila saye pergi kursus, saye memang terlalu banyak makan, sehari sampai enam kali kekadang tu perut tak lapar tapi bile nampak makanan terhidang, makan juga....ehehehe

* makan terlalu cepat (padahal nabi dah berpesan, kunyah sampai 30 kali baru telan)

kadang kadang tu nak cepat kejarkan mase untuk kelas, terpakse makan cepat. Setiap kali kite makan dan telan, kite akan menelan sama angin dan jika makan terlalu cepat, lebih banyak la angin yang kite telan. Ini juga penyebab kembung dan rase buncit.

* suke kunyah gula gula getah (chew gum)

mungkin ini bukan penyebab untuk saye tapi saye rase anda mungkin pernah mengalami nye. Gula gula getah biasenye diperbuat dengan menggunakan manisan tiruan seperti sorbito, maltitol, mannitol dan xylitol yang memang penyebab utama kembung.

* terlalu banyak minum kopi, teh dan minuman bergas

memang pun, kalau biasenye saye minum kopi cume 2 kali sehari tetapi kalau mase kursus boleh jadi sampai 4-6 kali sehari

* terlalu banyak makan buah buahan

mungkin juga lebih lebih lagi kalau kursus, balik balik buah tembikai. Buah buahan mempunyai manisan asli yang dipanggil frutose. Ade seseparuh orang yang mempunyai perut yang tidak boleh terima banyak frutose. Ini digelar frutose intolerant. Perut individu ini tidak berupaya untuk memperoses frutose dengan baik.

Begitu juga kalau anda seorang yang lactose intolerant. Perut anda tidak berupaya untuk memperoses enzyme yang dipanggil lactase untuk memecahkan lactose. Dengan demikian bilemane lactose ini sampai ke usus besar, dia akan bergas. Hmmm.... ape lagi..kembung larr. Lactose terdapat pada susu dan makanan yg berasaskan susu seperti butter, keju dll.

Kedua : kerana stres. Semasa mengajar kursus, keadaan badan dan mental kite sangat sangat teruji. Kalau biase di rumah, saye selalu tido selepas subuh tapi kalau waktu kursus kene bangun seawal 5.30 pagi, mandi dan terus pergi ke sesi senaman ( bukan saye yg conduct ). Selepas itu berebut pula masuk ke kelas pada 8-8.30 pagi. Kalau nasib tak baik, kelas akan terus menerus sampai tengahari. Tak sempat berehat kene pula masuk kelas lagi pada waktu malam sehingga jam 11 mlm. Begitu la seterus nye selama 5-6 hari.

Menurut kate pakar, bile hormon stres kite meningkat ia akan menyebabkan tidak keharuan pada sistem pencernaan kite. Keadaan ini akan menyebabkan pembentukan gas didalam usus besar.

Ketiga : Kurang senam. Mungkin kerana telah terlalu lame dalam bidang ini, kadang kadang timbul perasaan kurang motivasi. Bile timbul kurang motivasi, mule la malas bersenam. Saye memang sengaje memakse diri untuk mengajar sekurang kurangnye 3 kali seminggu supaya saye boleh bersenam.

Kalau di kursus, jarang sekali saye conduct kelas pagi. Biasenye saye akan suruh yang lebih junior untuk melakukan nye bukan sahaja kerana saye kurang motivasi tetapi juga untuk memberi peluang kepada yang kurang pengalaman. (cewwahhh...) Menurut kate pakar, pembentukan gas dari usus besar boleh dihindari jikalau kite bersenam. Dengan bersenam sekurang kurangnye 3 kali seminggu, minimum 30 min, kite boleh menghindari sembelit dan perut kembung kerana proses pencernaan lebih mudah berlaku.

Bagaimanakah cara nye untuk menggelakkan diri dari kembung?

* selalu bersenam ( memang ini la yg terbaik)

* belajar mengatasi stres

* kurangkan minuman bergas dan minuman seperti kopi/teh dll

* kunyah makanan betul betul sebelum telan (betul kate nabi kan)

* minum air suam atau panas semase makan nasi elakkan minum air berais

* kurangkan makanan yang ber'angin' seperti buah nangka, sayur kangkung dll

* kurangkan makanan atau minuman yang mempunyai manisan tiruan seperti gula gula, gula gula getah dll

Walaupun perut kembung bukan la masalah yang besar namun begitu ia agak menyusahkan dan memalukan tiap kali kite terase nak buang angin. Dengan ini, kawan kawan semua, mari la kite cube petua petua yang saye bentangkan diatas supaya kurang sikit pecemaran udara! ahakss....

Pregnancy

Being pregnant is every woman's dream . I've been through four pregnancies and honestly i dont mind going through it again. I love being pregnant but not the aftermath. I didnt know then that exercise does wonders when one is pregnant. I was young and naive and i was made to believed the old wives' tale of exercising during pregnancy. (stay off being too active/sports etc) I bloated after my first born and never seems to rid off the extra pounds. (42 kgs before 1st child and 60kg after giving birth!) I started to exercise (aerobics) when i was expecting my second child. Back then, i was merely doing it for the sake of not getting too fat. My main concern was getting back into shape once the baby's born. Later, i found out that exercise during pregnancy not only helps me during childbirth, it also helps to reduce my backache and constipation. I began to find out more (those days we dont have internet servers) by buying books and reading articles in magazines.

Researchers discovered that besides making you more relaxed and reducing stress (physically and mentally), exercise also prepares your muscles for the hard work of labour and delivery by strenghthening and building endurance. Tummy muscles and pelvic floor muscles tend to weaken during pregnancy.

Staying active during pregnancy doesn't necessarily mean going for the burn. We all know that pregnancy does some strange things as far as the hormones are concerned, but few know that one of the hormonal changes is the cause of back pain during pregnancy. In order to prepare your body for delivery, a hormone called Relaxin is produced. This hormone softens the pelvis and ligaments to make it easier for the baby's way through the pelvis. The thing is, this also ends up causing back pain. This happens because your spine and surrounding muscles take on the extra pressure while compensating for what your ligaments are now too soft to handle, which leads to a sore back. Whats worse is that your spine and back muscles has to work extra hard in order to carry the extra weight of the growing uterus. (refer to my posting dated Sept 15th 2009 on core exercises)

When you are pregnant, your body changed, (uwwaaaaaaa.........gemoks!!) your center of gravity shifted, you're carrying more weight, and you tire more quickly. That's why you must exercise with care and listen closely to your body. You may not always feel like doing exercise but exercise during pregnancy is an important habit to get into. Maintaining your health through exercise can be just as beneficial as following a good nutrious diet.

BUT, you need to take care with the choice of exercise and pay attention to technique. It's important to find exercises that won't injure you or your baby.

Lets have a check list of the do's before planning a workout.

1) Check with your doctor first

2) Wear proper clothing (not too tight or too loose, support bra is a must) and none slip supportive cushioned shoes

3) Stay hydrated. Drink plenty of water/juices during workouts (1-2 glasses every 15-20 mins) (refer to my posting on hydration: topic H2O dated July 2nd, 2009)

4) Always warm up and cool down before and after workouts

5) Always do a gentle stretch and relaxation breathing techniques after workouts

6) Never do activities that could put you at risk of falls (cycling, jumps, rollerblading etc)

SWIMMING

I personally feel that swimming is the best exercise during pregnancy. (but alas...!!! i cant even float!) Swimming not only provides good cardiovascular workout it also benefits by working out the major muscles without having any impacts on the joints. It allows a pregnant woman feel weightless despite the extra weight.

What would a person like me do, i mean i cant swim, so how would i do the exercise? well, another suggestion is to do the Aqua Aerobics.

Stand in the pool with water on belly button level. Do a front raise, lateral raise, knee lifts or merely walk around in the pool. With no impacts at all, it is gentle on your joints and can lessen the swelling in legs. Although it is fun, always remember not to outdo yourself. Avoid exhaustion. (ref : my posting dated Feb 17th, 2009 on Aqua Aerobics)

WALKING

Wear proper shoes/clothings before starting. Always carry drinking water with you while walking. Listen to your own body, avoid overheating, enjoy the scenery and having someone to walk with you is better than walking alone.

Walking is one of the best cardiovascular exercises and it is safe throughout the nine months pregnancy.

Start slow and built it up gradually eg. by walking up and down a hill after a few weeks of exercising.

LOW IMPACT AEROBICS

Be sure the instructor is qualified. It would be better if you can find a class that is specially designed for pregnant woman so that each movement is safe for you and your baby.

The advantage of an aerobics class is you have friends to do the class with you, which will make you motivated and the classes has a consistent time slot that can fit into your everyday schedule.

Due to your condition, when you exercise you will have less oxygen available for yourself, remember to lower the intensity if you have shortness of breath, dizziness or feeling like fainting. Slow down or stop if you cant hold a conversation. Monitor your heart rate regularly to avoid exertion during exercise.

WEIGHT TRAINING AND FITBALL

If weight training is already a part of your everyday exercise regime, keep on doing it but slowly stop as the pregnancy advances.

Please avoid using heavy weights and always take precautions on techniques.

Avoid bouncing and jerking exercises (fitball).

Use fitball for strengthening exercises only

Remember the hormone Relaxin? It soften your joints and make them prone to injury. Deep knee bend is also not advisable but doing it by sitting on a fitball is ok.

STRETCHES

Stretches keeps you flexible and maintain muscles tone. It has no impact at all but becareful not to hold the stretches for too long or try to develop flexibility too much. ref: my posting dated july 23rd 2009 on stretches

Relaxin makes your joints and ligaments prone to injury.

DANCING

MOst people love to dance. Being pregnant is not an excuse for you not to enjoy dancing. You can enjoy to the tunes and move to the beat even at the privacy of your bedroom. You can get your heart pumping (good cardio workout) BUT always remember not to wiggle your hips (like doing the twist) or do the jumps in rock&roll. Avoid sudden change of direction and do the correct technique for pregnant women. Do not get lost in the music too much. Avoid fatique.

What if you encounter cramps during your exercise or while you are sleeping. Most women complain of leg cramps during pregnancy. Researchers says no one really knows what causes leg cramps during pregnancy. But there are theories saying growing uterus is pressing down on the blood vessels that circulate the blood from your legs to your heart and on the nerves that travel from your abdomen to your legs. OR perhaps its because of the gravity pulling your blood downwards and your legs have to carry the extra weight around all day long. I kindda agree with these two theories although scientifically it has not been proven.

Cramps happens anytime but worsen during the nights especially when the pregnancy progresses and your tummy gets bigger and heavier.

How do relief a cramp? Here a some tips you might want to try even if you are not pregnant. ref : my posting dated june 3rd 2009 on leg cramps

When you feel a cramp coming, stretch your calf muscles. Hold your leg out straight, flex your heels (pushing your heels out) as far as you can, your toes pointing towards your shin. It will be painful at first but it will lessen spasms of the cramp. When pain is lessen massage your calf gently. Apply heat with hot water bottle or walk several minutes.

You can avoid cramps by :

a) Not standing for a long period of time

b) Not crossing your legs for too long period

c) Always stretching your calf muscles throughout the day and before you go to sleep

d) Always wiggle your toes and rotating your ankles

e) Exercise daily (get doctor's approval first)

f) Avoid exertion and exhaustion

g) Stay hydrated, drink plenty of water (ref: my posting dated March 8th, 2009 on Hydration)

h) Take a warm bath or soak your legs with warm water before going to sleep

i) Sleep on your left side to improve circulation

j) Ask your doctor about adding a magnesium/calcium supplement your your prenatal vitamins.

Please first take all these precautions into consideration before you see a doctor. You may want to see a doctor if the pain doesnt go away, or swelling in your legs or there are tender spots or black marks on your legs. These are signs of blood clots and you need medical procedures for this. Do not panic.