Putrajaya World Diabetic Walk- 14 Nov 09

Salam to all.. mmm.. how to say ya?? dapat tahu bender ni last minit.. then on the day plak planning all berkecai!.. datang lewat giler kul 750am.. by that time orang dah habis pun walk...sedeyyyy...hu..hu.. anyhow, sebagai suatu perkara yg last minit, perlu diberikan credit kpd diri sendiri kerana pergi jugak walaupun lambat..huhu

sesampai dah ramai nak melepasi garisan penamat..

tuu... nampak dah... ramai gak orangg..tapi sebab putrajaya punya spacious.. nampak sikit..

ada gak la kabus or pollution??

nice green..

gerai2 yg ada..free all yaa..yang tak lari pun hentam ajer laa..

pandai dia nyer setting tempat.. nice with the gerbang di belakang..

pas dah tamat..sesi dudok2 sampai penyampaian adiah..

Dr Pakar Endocrinologist from Hospital Putrajaya as this event co-organized by them

the route map.. dah habis baru tengok...sedey betul tak terjoin...

sesi pemberian adiah.. this price goes to the famili who brought babies,yerla...komitmen nak bawak anak kecik ni bukannya senang.. total all ada 4 penerima.. tapi satu half way dah ilang.. so yg tinggal tiga..

lucky draw..

skali tengok ada dua orang!!nombor samer!!

last but not least..the VIP Dr Hassan from KKM yg diberi cenderahati oleh Pengarah H.Putajaya

Laporan Mingguan...week 1 n 2

week 2 kalori burned 2206! week 1 kalori burned 552 (ni baru belajar program ni..dan baru sampai seru..huhu)

Basic Total Body Strength- For Beginner

Basic Total Body Strength

The basic total body workout targets all the muscles in the body, including the hips, glutes, thighs, chest, back, shoulders, arms and abs. This workout is short and simple -- a great way for beginners to get started with strength training.

How To

• Begin with a 5- to 10-minute warm-up of light cardio (walking in place, etc.)
• Perform 1 set of each exercise (12 repetitions) using moderate weights.
• To progress, add 1 to 2 reps each week (up to 16 reps); add sets and/or increase weight each week by about 5 to 10%.

For more challenge, try Total Body Strength 2 or Total Body Strength 3, which contain more difficult exercises.

Do this workout 1 to 3 non-consecutive days a week, taking at least one day of rest between workouts. For best weight loss results,combine this workout with regular cardio and a healthy, low-calorie diet. Click on pictures and links for more detailed instructions.

Ball Squats Place a ball on the wall behind you and lean against it, keeping feet about shoulder-width apart. Bend your knees and, keeping weight in the heels, lower into a squat, keeping the knees behind the toes. Repeat for 1 set of 12 reps; hold weights for added intensity, if desired.

Assisted Lunges Using a chair or rail for balance, stand in split stance with feet about 3 feet apart . Keeping your torso straight, bend your knees and lower body toward the floor without allowing the front knee to bend over the toe (you should see the tip of your shoe). Push through the heel to come back up. Repeat for 12 reps, then switch sides.

Modified Pushups Get into pushup position with your hands a bit wider than your shoulders, and your knees on the floor. Keep your back flat. Lower into a pushup until the elbows are at 90-degree angles. Push back up and repeat for 1 set of 12 reps.

Dumbbell Rows For this back exercise, bend at the waist to about 45 degrees, keeping your back flat and holding medium-heavy weights in each hand. Squeeze the back as you bend the elbows, pulling them up toward the torso in a rowing motion. Lower and repeat for 1 set of 12 reps.

Overhead Presses Sit or stand, abs engaged, and hold weights just over the shoulders, keeping elbows bent like goal posts. Press the weights overhead, without arching the back, concentrating on the shoulders. Lower down until weights are at ear-level, and repeat for 1 set of 12 reps.

Bicep Curls Stand with your feet hip-width apart, holding medium-light dumbbells in front of your thighs, palms out. Bend your elbows and curl weights towards the shoulders. Lower and repeat for 1 set of 12 reps.

Tricep Extensions Lie on the floor and hold weights straight up overhead, palms facing in. Bend the elbows and lower the weights down until they're next to the ears. Straighten the arms, squeezing the triceps and repeat for 1 set of 12 reps.

Crunches on the Ball Lie down with the ball under the mid-upper back, keeping hands crossed or behind the head. Contract your abs to lift shoulders off the ball. Lower and repeat for 1 to 2 sets of 12 to 16 reps.

Back Extensions Lie on your back and cross your right foot over the left knee. Lift your shoulder blades off the floor and curl the left shoulder toward the right knee, contracting the right side of waist. Lower and repeat on the same side before switching sides.

No Weight Workout

This is a full body strength training workout focuses on all the muscles in the body and includes exercises that can be done with no equipment. This is a great option if you're traveling or if you're just getting started with strength training. Perform this workout 2 or 3 nonconsecutive days a week, making sure to warm up with 5 or 10 minutes of light cardio and end your workout with a stretch.

Precautions See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed None.

• Perform 1 set of each exercise, one after the other, with brief rests between exercises
• Complete 1 circuit for a shorter workout, 2-3 full circuits for a longer, more intense workout
• Make the exercises more challenging by using only one limb at a time (e.g., one-legged squats), slowing down your repetitions (e.g., taking a full 10 seconds for each rep) and/or focusing on the muscles you're working
• Modify the exercises as needed to fit your fitness level and goals

Walking Pushups Begin in a pushup position with the left hand on a paper plate or band. Perform a pushup and, as you press up, walk the hands to the left until the right hand is on the paper plate. Continue pushups, alternating walking the hands to either side for a total of 10-12 reps (one rep includes walking to the right and left).

Chair Squat Stand in front of a chair and slowly squat until you're hovering just over it. Pulse halfway up for 8 counts, stand up and repeat for 12-16 reps.

Sliding Lunges Place a paper plate under the left foot and slide the left leg back as you bend the right knee into a lunge. The back leg should be straight or slightly bent. Slowly slide the left foot back to start, pushing into the plate and repeat for 16 reps before switching sides.

Front & Reverse Lunge Step the left leg forward into a lunge. Push back to start, lifting the left knee to hip level. Take the left leg back into a reverse lunge and push off the toes to come back to start. Repeat for 12-16 reps and switch sides.

Bent-Over Squat With Leg Lift Bend over with hands behind the back, abs engaged. Take the left leg out to the side, toe on the floor and bend the right knee into a squat. Straighten the right leg as you lift the left leg a few inches off the floor. Keep the hip, knee and foot in alignment and facing the front of the room. Repeat for 10-12 reps and switch sides.

Dips Sit on a chair or bench and balance on your arms, moving backside in front of the step with legs straight. Bend the elbows and lower down, keeping the shoulders down until elbows are at 90 degrees. Push back up and repeat for 16 reps.

Back Extensions Lie face down on a mat and place the hands behind the head. Contract the abs and keep them contracted throughout the exercise. Squeeze the back to lift the chest a few inches off the floor. Lower and repeat for 16 reps.

Pyramid Planks Begin in a plank position on the forearms (back straight, neck in neutral alignment). Press the hips up toward the ceiling while staying on the forearms (like an upside 'v') and gently press the heels to the floor. Hold briefly, then come back to your plank and push up onto the hands. Hold (back straight) for a few counts and then press back into a downward dog, stretching the heels to the floor and the chest gently through the arms. Come back into your plank, lower down to the elbows and repeat the entire series 3 times.

Planks with Knee Bends Begin in a plank position, on the hands and toes. Lift the left foot off the floor and bend the knee, pulling it in towards the chest. Your torso might bend a little as you bring the knee in. Cross the left foot over the right leg, hold briefly, then take left knee back to the chest. Bring the left foot back into your full plank and repeat on the other side. Repeat for 8 reps (1 rep includes a knee bend with both the right and left legs).

Avoiding Exercise Boredom

Avoiding Exercise Boredom

Wednesday November 11, 2009

Every few months or so, I get fed up with my workouts. This is quite common at this time of year, when the weather is cold and my workouts relocate indoors. Having a variety of choices is one way to bypass boredom, but sometimes you need something completely different to get you past a slump.

If you're getting bored with the same old thing, you might find these ideas helpful:

• Play Some Games: One thing I love about fitness games, like EA Sports Active, is that they give me an opportunity to have fun - something that is often missing from my running or strength training workouts. Some games can really get you working, like Punch-Out!!. For more ideas, check out our Nintendo Guide's 7 Best Workout Games.
• Sign Up for Something Crazy: One of my clients was so bored with her cardio workouts that she signed up for a daily 5:30 a.m. bootcamp class, something I couldn't have paid her to do previously. It was just what she needed to energize her routine. I've had other clients try bellydancing, ballroom dancing, karate and even a cardio striptease class. Trying something completely different can breathe life into a dull routine.
• Give to Others: Use your fitness for good by signing up for a charity race. You could even volunteer if you don't want to race - you'll find either choice rewarding and motivating.
• Get Back to Basics: Sometimes, going back to basics can remind you what exercise is all about - moving your body. Forget the fancy stuff and get down for some pushups or squat thrusts. Go outside and see if you can work up a sweat raking leaves or chasing a football with a friend. Do something simple and fun and you may just remember why you exercise in the first place.

What about you? What do you do when you get bored with your workouts? Leave a comment and tell us how you avoid exercise boredom.

http://exercise.about.com/b/

Yup Yup! im backkkkkk!

Salam.. dah lamanyerrr tak update blog ni! well.. for your info.. since June.. memandangkan lama giler dah tak update kene la citer.. since June... dah ada threadmill..bought in Julai rasanya.. (tak ingat).. then after that puasa and raya.. so all planning for exercise and healthy-eating-habit menjadi onhold! so now starting back the rutin.. found new inspiration aka friend..(kat tepi tu, ada geng2..) and now.. right now.. tgh posa tok ganti posa2 yg banyak tak berganti... now dari 28, jadi 24..then 24 jadi 20..dari 20 jadi 18.. today pun puasa.. Inysallah if done today dah tinggal 17! hehe

Diet semalam..

Breakfast sgn kek pisang kat PICC..bapa keping makan?? dalam 3-4 keping kot..

Kek biasa tanpa krim (sepotong) = 87 kalori X 4 =348 kalori

Pastu MIL bg seketul ayam goreng..makan berdua dgn abgnyer..i malas pun nak makan..

Ayam goreng (sepotong) = 255 kaloripastu makan satu ketul roti bun hotdog macam gini.. kalori: hotdog seketul 225 kalori plus rotinya mcm roti putih 2 keping: 156 kalori Total 381 kalori pastu buat roti scramble egg tok me and abg as lunch and pas pi mengurut makan gak lagi..telur goreng macam 2 bijik sorang : 220 kalori tambah roti putih dua keping(saya pakai roti jagung) 156 kalori. Darab dua (lunch and supper) : 376 kalori X 2 dinner makan buah mangga :103 kalori Total intake of kalori yesterday :1746 kalori