Merah Ara Mara Marak: Laporan Mingguan (Minggu ke-2)

Sunday 6 March 2011

Laporan Mingguan (Minggu ke-2)

Tajuk entry cam nak masuk meeting lak.

Saya baru jer selesai brisk walk + jogging ala kecil-kecilan selama 40 minit dan hari ni adalah hari ke-6.

Saya akan mengikut usul buku FBD iaitu exercise 6 hari dan bercuti sehari. Esok saya akan bercuti!

Personal Trainer (PT) (hubbyku ler tu..Puan Tini, K.Ida pon ada personal Trainer gak tau

) kurang gemar bila mendengar apatah lagi melihat kegirangan saya untuk bercuti exercise selama satu hari itu. Minggu lepas@minggu pertama, bila beliau dengar saya akan bercuti sehari setelah 6 hari exercise, beliau mencadangkan agar saya meneruskan juga brisk walk itu. Namun, saya buat2 tak dengar nasihat PT, menyebabkan ....whooops, saya tercuti 5 hari.

Saya cuma akan bercuti brisk walk, sit-up akan saya lakukan seperti biasa. Minggu ini saya telah meningkatkan jumlah sit-up kepada 20kali sehari dannnnn ...whooops saya tertinggal sehari. Entah kenapa hari tu, ter'plonk' myself on bed and Zzzzzzzzzzz. jelir

Walaupun ada harinya saya terasa ala-ala kemalasan datang menjenguk diri, cepat2 saya bayangkan kedua-dua bonda saudara yang naik turun bukit dan ke gym, sepupu kembar saya yang naik turun tangga dan yang dok ber-Wii, Puan Tini yang brisk walk ala2 lenggang kangkung dan juga Lynn yang mula menampilkan diri bersama yoganya. Apalagi kasut dicapai dan hayunan kaki pun mestilah dilajukan.

Tiap kali terasa ragu-ragu, nak exercise ke tak, lagu ini bagaikan terngiang2 difikiran. Terus rasa bersemangat gitu.

Wahai bonda saudara dan rakan2 seperjuangan sekalian, dengan ini saya ingin menujukan lagu ini khas untuk anda semua dimana jua anda berada. Hayatilah liriknya dengan bersungguh2 yer.

Memandangkan esok hari cuti exercise, saya bercadang untuk merangka resolusi execise pada minggu ke-3 yang akan saya bentangkan mungkin malam esok (kalau sempatler yer).

Oh! Sebelum saya terlupa dan menutup laporan mingguan ini. Saya telahpun membeli scale digital. Apalagi melompatlah saya ke atasnya dannn... tat.. tara.. tarra.. tadaaaaa....

59.1kg

*jaga2 bonda sedara di Damansara, anak sedara di sini sedang mengejar!

13 comments:

tinidewi6 March 2011 at 07:37
isk tak boleh jadi ni... sekarang juga ai sarung baju, stokin dan kasut berjuang!

psstt... ada betulnya nasihat PT kak da tu. seeloknya buatlah hari-hari dulu supaya menjadi habit. sebabnya, nak start tu payah skit bila dah syok cuti :-p bila dah mula rasa seronok dan hari-harimu rasa tak indah jika tidak bersenam, barulah buat mcm yang buku tu cakap :-)
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Nida6 March 2011 at 11:49
Go Tini Go! Tu lah, k.ida ingat nak buat dalam 20/30 minit jer tiap kali sehari cuti supaya x tercuti panjang gitu. Tidak2 pon, k.ida menyapu dan mengemop jer kat luar tu ganti brisk walk, berpeluh gak..;)
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Ibu WA Alim6 March 2011 at 13:13
Silap hb lah Ida dedicate lagu ni. Ni lagu nostalgia Ky/Hcy ni.

Masa form 2, 1978, kami dlm perjalanan balik slps perlawanan bola tampar antara daerah. Team perempuan kalah. Adalah sorang pemain dr team lelaki bwh 16 nyanyikan lagu ni bila melihat muka2 kami yg kecewa ..

Em..jadual penimbangan/pengukuran mingguan dah/baru Ky/Hcy sediakan d sblh..isikanlah ya..
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Yasmin's Mummy6 March 2011 at 13:43
Nida: Hehe siap ada lagu tema lagi. Tak tau pula lagu tu dah wujud tahun 78 dulu. Wah cepatnya Ida turun berat badan.. tak boleh jadi ni, nampaknya kena naikkan tahap kerajinan.

IWA: Erk jadual penimbangan mingguan? Okay lah I nak pergi gym sekarang juga.. bye!! (tapi tak de scale digital, so susah nak tengok perubahan berat badan)
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Ibu WA Alim6 March 2011 at 15:15
Lagu tu asalnya lagu band/grup. Bkn lagu tema apa2 masa tu..rasanya. Kebetulan kawan sekolah Ky/Hcy nyanyikan utk naikkan semangat kami. Mmg lagu tu sering berkumandang d radio masa tu. Lama/tak lama lps tu baru lagu tu mula dkumandangkan kat Tv mengiringi motto Malaysia Boleh! Motto Malaysia Boleh! tu dtg kemudian drp lagu ini..seingat Ky/Hcy.

Ky/Hcy kan dah catat dlm Setting Pertandingan utk mengukur/menyukat berat & ukuran2 lain tu secara bulanan plus mingguan. Samada nak bertanding atau tidak tu hal lain. Tp Ky/Hcy rasa kita ni sdg berlumba2 kan? Utk mencapai target/goal/objektif/impian msg2.

For a better life
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aida6 March 2011 at 15:24
Wah k ida dah turun berat, takpe i nak warm up wii kejap
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Nida6 March 2011 at 18:36
Hcy..Laa lagu lama rupanyer, mati2 Ida ingat lagu tu dicipta in 90's dan ditujukan khas kpd pemain2 m'sia esp Rashid Sidek yg masa tu main utk Piala Thomas di luar negara dan dia dikatakan sbg jaguh kampung. Sie ko dia. Tapi, time2 ida geram tgk cara dia main, Ida coaching jgk Rashid tu semasa menonton dia tgh main..hehe

ok, ok..so ida kena isi on 14/3.

Jom berlumba2! :)

YM..x taula dlm byk2 lagu, lagu tu yg berkumandang di fikiran..hihi.

Ida pon terkejut jgk berat badan turun as my main concern is my tummy. Kalau tgk impian, menurunkan berat badan Ida x letak as part of my dream. Cuma, I've told myself kalu berat turun ianya merupakan satu bonus pada diri. Ida lebih interested nak seramping maksu ;)

Maksu, scale di gym tu bukan digital ko?

Aida..go! go! go!
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Ummu Auni6 March 2011 at 18:58
jealousnya orang lain dah turun berat badan...aini gak yang statik
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Nida7 March 2011 at 02:48
Aini..insyaallah u can.
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Yasmin's Mummy7 March 2011 at 10:10
Nida, scale kat gym digital, tapi maksu tak pergi selalu. Lagipun pergi gym waktu tengahari, jadi tak consistent pula dgn time maksu biasa timbang berat, which is pagi2. Maksu baca, the best time to weight ourselves is in the morning lepas masuk toilet dan sebelum breakfast. Berat kita boleh fluctuate up to 2.5 kg dlm sehari, jadi kalau ambil masa lain mungkin kurang tepat.

p/s: 'ramping' ini tak selesa sebenarnya, esp masa tidur. Bila mengiring, sakit tulang belakang sbb alignment lari. Bila telentang, sakit tulang punggung sbb berat bertumpu kat punggung.. pinggang pun sakit sbb tak berapa nak rapat ke tilam.
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Nida7 March 2011 at 14:46
YM..Ida ada terbaca jgk psl waktu timbangan tu tp Ida loni gagal sikit nak 'melabur' di waktu pagi. kdg2 kena breakfast dulu baru 'melabur'. Hari tu pun Ida ambik waktu mlm.

Scale digital mmg betul2 accurate. Kalu pakai jam, Ida weight 300gram more. Ida ulang a few times, pakai bukak jam..hihi.

tergelak baca part ramping tu. But for sure u look gorgeous in any clothes than me. Ida ni pakailer apa2 pon include baju kurung, perut nih sajeeeee jer menonjol2kan diri. Dah cuak ditanya mengandung ker? hukhuk
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Ibu WA Alim8 March 2011 at 00:22
Scale biasa pun ok YM. Bacalah tanpa digit perpuluhan @pun kalau nak jugak setakat .5 sj.

Ky/Hcy pun ambil bacaan berat tak kira masa. Sbb jadual ke bilik air pun tak tetap.

Kat rumah ni, ada dua2 jenis scale. Cuma yg digital tu lama dah tak on sbb battery dah habis kot. Bila msg2 dok kalut dgn digital scale rasa nak pergi jugakla tgk apahal dgn scale yg dah lama terperok kat bwh katil tu. Kot2 blh bubuh new batt/repair.

Alih2 tgh hari tadi..tgk2 digital scale tu dok kat tgh ruang tamu. Dan 4 biji batt kecil ada d sblhnya. Try pi naik, tak jadi apa.

Tak lama lps tu tgk Che Abe dok test naik dan dok baca dia punya berat. Sat 67.9..sat lagi 67 perpuluhan berapa entah..

Ky/Hcy pun seronok lah bak Ida juga lalu naik atas scale tu. Tp readingnya amat tidak menyeronokkan..96.6..beberapa kali pun sama..

Pahtu pi mkn nasi. Kemudian timbang. 97.0. Haih!

Pahtu naik atas. Baring2. Masuk bilik air. Solat. Turun. Timbang. 96.3..?

Pahtu, pi mai pi mai. Masuk bilik air lagi. Solat lagi. Timbang 96.1?

Pahtu Che Abe suruh simpan scale tu. Bawa naik atas. Timbang. 96?
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Nida8 March 2011 at 15:00
Hcy..hcy baru start minggu pertama, kebiasaanya selepas exer. minggu ke-2 secara berturut2, baru perubahan berat badan akan bermula. Ida pun timbang minggu ke-2, baru ada perubahan. Ida tau Hcy can do it!
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31/03
Don't get too stressed over your looks. Remember that love for yourself is more important than anything else, because it's what moves you to achieve things.

30/03
Watch your posture. How you carry yourself affects how people perceive you more than you think! Perk up that chin, throw those shoulder back, and glide through the air as if you just signed a ten million dollar contract.

29/03
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28/03
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27/03
Remember: Clothes don't make you, they complement you.

26/03
Never put blush on the apples of the cheeks. Keep it BELOW the cheekbone and away from the eyes.

25/03
Rid yourself of any insecurities. If your shoulders are slouching and you have a scared look on your face you will look bad even in a Gucci & Manolo shoes.

24/03
Mind your style, from top to bottom. There are two things that can make or break your look:your hair and your shoes.

23/3
Give Mud Therapy a Try! It detoxifies the joints in your body, releases stress, and revitalizes your skin.

22/3
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21/4
Be fashionable. This one is a given, but a lot of people don't realize how wrong they are in the clothes they wear. Learn about your body type, height, skin tone and preferences. Discover yourself, and fashion will come to you.

20/5
Think of yourself as attractive. No one has the right to judge how you look but you, and if you decide to be good-looking, then that is what you will portray and that is what you will be!

18/4

Stand up straight. This makes you look like you respect yourself, and others will follow your lead. Plus, it has the visual effect of smoothing out any bulges that aren't particularly flattering.

17/3
Feel good about yourself. When you feel good, you look good. People are attracted to and feel comfortable with people who respect themself.

16/3
Whiten your teeth. Everyone looks better with whiter teeth, and it's not very expensive if you buy the strips you can apply yourself.

15/3
True beauty comes from within! Maintain positive thoughts about yourself and others. Be positife inside and you will glow on the outside.

14/3
Smile! You will look and feel truly beautiful.

13/3
Shoes with heels will make your legs look amazing; if those aren't possible, wear some funky tennis shoes.

12/3
Try your perfumes (if you have them), and see what makes you feel best.

11/3
Smile and be Friendly! This is the first ingredient for beauty.

10/3
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9/3
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8/3
Be yourself! Get over jealousy and comparisons to others. See what makes others look good. How do they accentuate the possitive?

7/3
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6/3
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5/3
Get enough sleep. This will help you to always look your best. Regular sleeping patterns help your body to effectively regenerate and feel great the next day!

4/3
Exercise. Looking great means feeling good about yourself and staying healthy.

3/3
Hot showers can damage your skin, drying it out. Try taking a warm shower, and eventually turning the water down to cool. This will help to close your pores after the warm shower.

2/4
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1/4
Pick clothes that flatter your body, but dom't go too far. People get the wrong impression if you show too much skin.

Make sure to brush and floss your teeth at least twice a day. Make sure to floss at bedtime and use a cheap gum massage,
to get under the gum flap. You want to prevent the buildup of plaque, which can discolor your teeth.

Drink lots of water. Rinse your mouth thoroughly after every meal or snack to make sure no food residue is sticking to your teeth.

If you smoke try to cut down as much as possible and of cource it is better for your health to quit smoking altogether as you no doubt know.

Try to eat a better diet with lots of raw foods - fruits and veggies. Make huge salads. Avoid fast food and processed food as much as possible.

Make appointments to get your teeth cleand regularly!

Regular use of paste of bi-carbonate of soda with water removes the surface stain from the teeth.

Coffee and tea are notorious for causing teeth staining. Make sure to sip or rinse your mouth with water while you're drinking coffee or tea and after you're done. Colas and wine can also cause stain on the teeth.

Some fruits such as strawberries are excellent tooth whiteners. Strawberries can be rubbed on the teeth or mashed up in a paste and brushed on. Leave on the teeth for five minutes. Rince well.

Avoid drinking water with any added fluoride or using toothpaste with fluoride as it's been reported that it can discolor or stain your teeth.

Baking soda has long been used for dental whitening. Many types of tooth paste have baking soda in their ingredients because of its effectiveness.

Application of a paste of lemon juice and a salt in the yellowish tint of the teeth is a wonderful way of eradicating that dull color of the teeth.

Rubbing the inner white part of an orange peel in the discoloured teeth gives a lovely white shine.

31/8/2009
Regular physical activity reduces the risk for many diseases, helps control weight, and strengthen muscles, bones, and joints.

30/8/2009
Be active. The safest and most effective way to lose weight is to reduce calories and increase physical activity.

29/8/2009
Aim for a healthy weight. People who need to lose weight should do so gradually, at a rate of one-half to two pounds per week.

28/8/2009
Calorie balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from the food) must be balanced by the calories used (in normal body functions, daily activities, and physical activity).

27/8/2009
Remember to do squats! They strengthen all of the major muscles of the lower body.

26/8/2009
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25/9/2009
Lift weights. It is a myth that women who lift weights will get bulky muscles.

24/3/2010
Did you overeat this holiday weekend? Don't feel guilty about it, because it is O. K. to let go every now and then. But, recommit today to eat well and keep exercising.

23/9/2009
Be physically active, at a moderate intensity for at least 30 minutes most days of the week.

22/1/2010
Hang a Food Pyramid chart on your wall to remind you to eat accordingly.

21/1/2010
Don't forget to drink plenty of water! When you are participating in vigorous physical activity, it's important to drink before you feel thirsty.

20/8/2009
Stay motivated! Surround yourself with fitness reminders at home, work, and on the computer.

19/8/2009
At times, you will not feel like exercising. If you're just feeling a little tired or low on energy, go ahead and try to complete your routine. The workout will boost your energy level and your mood.

18/8/2009
Enroll in a class, such as ballroom dancing, yoga, or even in pottery making.

17/8/2009
when you accomplish one of your short-term or long-term goals, make sure that you reward yourself well!

16/8/2009
Identify what you want to accomplish with your health, strength and weight. Set goals to plan for success.

15/8/2009
Want to stay young? Scientific research has shown that exercise can slow the physiological aging clock.

14/8/2009
Strength training is important for cardiac health because the risk of heart disease is lower when the body is leaner.

13/10/2009
Set a target weight for a specific occasion such as a vacation or family reunion.

12/8/2009
Do pushups, situps or other exercises during commercial breaks. Stretch during the show!

11/8/2009
Surround your self with people and things that remind you to live a healthy lifestyle.

10/8/2009
When older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life.

9/9/2009
Eat breakfast so that you don't pig out later on.

8/9/2009
People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer.

7/8/2009
Join a sporting team with your friends.

6/8/2009
Who ever said physical activity is all work and no play? Participate in physical activities you enjoy!

5/8/2009
"Ultimately, I am what I choose to be; my self-esteem follows the same path."- Anonymous

4/8/2009
The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weight or rapidly taking the stairs.

3/8/2009
To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling or dancing.

2/8/2009
Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or basic stretching.

1/8/2009
"Physical fitness is not only one of the most important keys to a healthy body, it is the basic of dynamic and creative intellectual activity." John F. Kennedy