Checklist travel

Berikut checklist for travel in Europe:

A. PAKAIAN (bersesuaian dgn musim sejuk)

1. Winter coats - 2 pasang
2. Jeans - 3 pasang
3. Blouse - 6 pasang
4. Sarung tangan - 2 pasang
5. Stoking - 5 pasang
6. Winter boots - 2 pasang
7. Sandle - 1 pasang
8. Shawls - 7 pasang
9. Sweater - 1 pasang
10. Anak tudung - 3 pasang
11. T-shirt - 1 lengan pendek, 2 lengan panjang
12. Seluar tidur - 2 pasang
13. Telekung & travel prayer mat - sepasang

B. TOILETRIES (saiz mini)
* rahsia utk mengurangkan berat bagasi ialah dengan membawa toiletries spt shampoo, ubat gigi, krim kecantikan, lotion dsbnya dalam saiz mini (letak bhn2x tersebut dlm travelling set yg boleh didapati di kedai2x atau farmasi)

1. Shampoo
2. Lotion
3. Soap
4. Lip Balm - melembapkan bibir yg kering
5. Krim
6. Pantyliner dan modes (perempuan shj) ^_*
7. Lipstick
8. Ubat gigi
9. Berus gigi


C. UBAT-UBATAN (mengikut keadaan kesihatan anda)

1. Panadol- 2 papan (16 pil)
2. Woods - 1 kotak : 24 biji
3. Ubat sakit perut
4. Minyak angin

D. UTILITIES

1. Adapter antarabangsa - 1 pc

E. MAKANAN/ MINUMAN (penting!!!)

1. Roti berinti sardin/roti coklat
2. Milo 3 in 1
3. Mushroom sup
4. Chocolate energy bar (item mesti ada) - 5 paket.. utk memberi tenaga semasa dlm perjlnan...
5. Mee maggi cup - 1 pc + maggi paket (tgk keadaan bagasi)
6. Instant food (ibrahim)

(Tips) Staying Motivated

Sometimes you’ll want to skip a workout or you’ll want to eat a whole entire pizza. Weight loss is hard. Whenever I lost motivation, I thought of all the reasons why I wanted to lose weight. Create your own list of reasons why you’d like to lose weight and remind yourself of them often. When you’re about to veer off track, just think of how absolutely healthy, slim, fit, and awesome you’ll be once you reach your ultimate goal weight.

Also, awarding yourself for reaching mini-goals is another great way of motivation (clothes, photoshoot, trip, concert, etc). 

Have a support group. Studies have shown that people who lose weight with others are more successful than people who don’t. If your family and friends aren’t supportive of your weight loss, that’s where tumblr comes in! 

You can also join a fitness class (yoga, dance, swimming, karate, wall climbing… what have you ALWAYS wanted to do?) so you have to work out. If you have some extra cash, invest in a gym membership as well. Or maybe even get a personal trainer? 

Don’t give up if you screw up: you will regret it. A slip up is minor in the whole picture of things. Of course there’s going to be failure, but you have to get back up and keep fighting. It’s hard, but the end effort IS worth it. Years from now, will you be healthy and slim or will you have given up and fallen back into your old unhealthy ways? It’s your choice.

(Tips) Exercise

It is best to exercise at least 4 times a week for at least 30 minutes each time to lose weight. Cardio exercise is what burns fat (anything that gets your heart rate up) and burns calories. That’s where you can subtract calories from your daily intake. Here’s a calories burned calculator. The most effective cardio workouts are running, biking, dancing, and swimming (just to name a few). Aim for at least 15 minutes of cardio each time you work out. 

You should also do some strength training. This can be lifting weights, doing crunches, lunges, squats, pushups, bicep curls… (google for more workouts). Though they burn less calories, they do build muscle. This is important because one pound of muscle takes up less space than one pound of fat, giving the illusion of even more weight loss! Plus muscle burns more calories than fat when you’re sitting still. And muscles will eliminate the skinny-flabby look. 

People who exercise burn more calories simply existing than people who don’t. In essence, working out burns calories, which increases your standing metabolism, burning more calories!

 SO GET OFF YOUR BUM AND MOVE. If you have time to tumblr you have time to work out! 

Remember the times I give are the bare MINIMUM. What I find most effective is 30+ minutes of cardio and 30+ minutes of strength training in one workout, 5 times a week.

(Tips) DIET

The following are some great tips I found while I was losing weight. You can use as many as you like. The bolded ones are the most important
1. Cut out junk/processed food as much as you can.
2. Drink 8 cups of water a day. Water flushes out toxins and keeps you full.
3. No liquid calories! Or cut them down as much as possible. They add up so much without being filling. Water and tea are your new best friends.
4. Eat in moderation. If you want that cookie, have ONE and be done with it. If you eliminate all your favorite foods, you will be more likely to lose self-control and binge. 
5. Are you at a restaurant and don’t know how to eat healthy? Here are some good tips.
6. Whole grains instead of white/enriched grains. Why? Because they don’t have the fibre and nutrients completely stripped from them. Fibre fills you up a lot! 
7. Eat LOTS of fruits and vegetables. They are full of nutrition and very calorie light. 
8. Eat protein. Protein is the most filling of all the macronutrients (carbs, fat, protein). Good sources of protein are chicken, turkey, beef, fish, eggs, legumes, and nuts. Google for more! 
9. Eat slowly. It takes several minutes for the feeling of being full to reach your brain.
10. DO NOT EAT IF YOU’RE NOT HUNGRY. Do not ever feel like you’re obligated to eat anything. 
11. Use a smaller plate. It gives the illusion that you’re eating more food.
12. Measure out what you’re eating. You don’t have to do it every single time you eat something, but do it once so you have an idea of what a serving size actually is. For example, chances are you’re pouring more than a recommended serving of one cup of cereal. 
13. Limit, if not eliminate all “extras” like butter, mayonnaise, ketchup, dressing, added sugar, added oil, etc.
14. Eat breakfast! There have been so many studies done that show that people who eat breakfast lose more weight. It kickstarts your metabolism for the day and you’re less likely to binge later.
15. Don’t eat mindlessly while watching the TV, on the computer, or doing other activity. Be very aware of what you eat.
16. Keep a food journal so you can be accountable.
17. Don’t eat out of a bottomless bag. Scoop one serving into a bowl and eat from that. 
18. WHATEVER YOU DO, DON’T STARVE YOURSELF. Your body will not live on 200 calories a day just because you told it to. There are so many adverse psychological and physical effects of starvation. You will be more likely to be depressed, get an eating disorder,  lose your health, and develop unhealthy habits for the rest of your life. Your body needs energy (food) to survive. Don’t think of food as something you need to eliminate. Food is just food. It’s not your friend, nor is it your enemy.

Best ke asrama?

Anonymous: Can you tell me apa bestnya asrama? I memang tak nak pergi asrama but my parents keep asking me samada i nak pergi or not and i cakap i;m not going there tapi entah la. HELP ME!

me:

since I pernah pergi and pernah keluar dari asrama, here’s my advice.
If the location of the boarding school is not far from home, just go for it. Trust me, even after high school ends, people will never stop talking about it. It’s always high school that unites people in a new place.. Haha. A boarding school will give you a whole new experience, and that’s where you know what a true friendship is. Really. :) You don’t really know your friends until you live under the same roof with them. Asrama la paling best, semua dengan kawan. Recognition by people lagi, dahla yang terpilih je dapat masuk. Consider yourself lucky kalau dapat masuk ok. Nak duduk rumah, tak best sangat pun.. Unless you want to home sebab nak be with your parents, then takpe.
However if you think you can never go to a boarding school, then convince your parents that you can’t. Maybe not now. Yang penting, spm buat betul-betul.

(Tips) 100 Advices from Qura’n

1.Do not mix the truth with falsehood (2:42)
2.Order righteousness to people only after
practicing it yourself(2:44)
3.Do not commit abuse on the earth (2:60)
4.Do not prevent people from mosques (2:114)
(2:114)
5.Do not follow anyone blindly (2:170)
6.Do not break the promise (2:177)
7.Do not engage in bribery (2:188)
8.Fight only with those who fight you (2:190)
9.Keep the etiquettes of war (2:191)
10.Protect orphans (2:220)
11.Do not have sexual intercourse during
menstrual period (2:222)
12.Breast feed your children for two complete
years (2:233)
13.Choose rulers by their merit (2:247)
14.No compulsion in religion (2:256)
15.Do not invalidate charity with reminders (2:264)
16.Help those in need by finding them (2:273)
17.Don’t consume interest (2:275)
18.Grant more time to repay if the debtor is in
hard time (2:280)
19.Write down the debt (2:282)
20.Keep the trust (2:283)
21.Do not spy and backbite (2:283)
22.Believe in all prophets (2:285)
23.Do not burden a person beyond his scope
(2:286)
24.Do not become divided (3:103)
25.Restrain Anger (3:134)
26.Do not be rude in speech (3:159)
27.Think deeply about the wonders and creation of
this universe (3:191)
28.Men and Women have equal rewards for their
deeds (3:195)
29.Wealth of the dead should be distributed among
his family members (4:7)
30.Women also have the right for inheritance (4:7)
31.Do not devour the property of orphans (4:10)
32.Do not marry those in your blood relation (4:23)
33.Do not consume one another’s wealth unjustly
(4:29)
34.Family should be lead by men (4:34)
35.Be good to others (4:36)
36.Do not be miserly (4:37)
37.Do not keep envy (4:54)
38.Judge with justice between people (4:58)
39.Do not kill each other (4:92)
40.Do not be an advocate for deceitful (4:105)
41.Standout firmly for justice (4:135)
42.Cooperate in righteousness (5:2)
43.Do not cooperate in sin and aggression (5:2)
44.Dead animals, blood, the flesh of swine are
prohibited (5:3)
45.Be just (5:8)
46.Punish for crimes in an exemplary way (5:38)
47.Strive against sinful and unlawful (5:63)
48.Avoid intoxicants and alcohol (5:90)
49.Do not gamble (5:90)
50.Do not insult others’ deities (6:108)
51.’Having majority’ is not a criterion of truth
(6:116)
52.Don’t reduce weight or measure to cheat
people (6:152)
53.Do not be arrogant (7:13)
54.Eat and Drink, But Be Not Excessive (7:31)
55.Wear good cloths during prayer times (7:31)
56.Forgive others for their mistakes (7:199)
57.Do not turn back in battle (8:15)
58.protect and help those who seek protection
(9:6)
59.Keep Purity (9:108)
60.Never give up hope of Allah’s Mercy (12:87)
61.Allah will forgive to those who have done wrong
out of ignorance (16:119)
62.Invitation to God should be with wisdom and
good instruction (16:125)
63.No one will bear others’ sins (17:15)
64.Be dutiful to parents (17:23)
65.Do not say a word of disrespect to parents
(17:23)
66.Do not spent money extravagantly (17:29)
67.Do not kill your children for fear of poverty
(17:31)
68.Do not approach unlawful sexual intercourse
(17:32)
69.Do not pursue that of which you have no
knowledge (17:36)
70.Speak to people mildly (20:44)
71.Keep aloof from what is vain (23:3)
72.Do not enter others’ house without seeking
permission (24:27)
73.Allah will provide security for those who believe
only in Allah (24:55)
74.Do not enter parents’ private room without
asking permission (24:58)
75.Walk on earth in humility (25:63)
76.Do not neglect your portion of this world
(28:77)
77.Invoke not any other god along with Allah
(28:88)
78.Do not engage in homosexuality (29:29)
79.Enjoin right, forbid wrong (31:17)
80.Do not walk in insolence through the earth
(31:18)
81.Lower your voice (31:19)
82.Women should not display their finery (33:33)
83.Allah forgives all sins (39:53)
84.Do not be despair of the mercy of Allah (39:53)
85.Repel evil by good (41:34)
86.Decide on affairs by consultation (42:38)
87.Try for settlement between people (49:9)
88.Do not ridicule others (49:11)
89.Avoid suspicion (49:12)
90.Do not spy or backbite (49:12)
91.Most noble of you is the most righteous (49:13)
92.Honor guests (51:26)
93.Spent wealth in charity (57:7)
94.No Monasticism in religion (57:27)
95.Those who have knowledge will be given a
higher degree by Allah (58:11)
96.Treat non-Muslims in a kind and fair manner
(60:8)
97.Save yourself from covetousness (64:16)
98.Seek forgiveness of Allah. He is Forgiving and
Merciful (73:20)
99.Do not repel one who asks (93:10)
100.Encourage feeding poor (107:3)

(Tips) Beberapa aktiviti fizikal yang mudah untuk langsing

i. Jalan cepat/BRISK WALKING. Gunalah kasut yang cukup selesa dipakai agar kaki tidak melecet dan sihat

ii. Gunakan tangga untuk naik ke tingkat atas. Jika terlalu tinggi,naik tangga untuk beberapa tingkat, kemudian sambunglah denagan menaiki lif

iii. Renang adalah latihan menyeluruh. Berenang dengan laju dengan nafas yang dalam

iv. Bersenam atau peregangan, sangat baik bagi otot-otot dan sendi-sendi yang kaku. Melenturkan otot dapat melancarkan peredaran darah

v. Tunggang basikal dan kayuh perlahan-lahan tetapi dalam tempoh yang lama. Ini dapat mencantik dan merampingkan peha.

(Tips) Kuruskan badan

• Jangan cuba elakkan nasi untuk kurus kerana ia tidak akan bertahan lama. Nasi merupakan makanan yang paling baik yang mengandungi karbohidrat..Anda boleh makan nasi seperti biasa cuma kurangkan pengambilan nasi dari kebiasaan..Cukup sekadar 1  senduk dua kali sehari dan lebihkan sayuran.
• Breakfast jangan sekali ditinggalkan kerana ia penting dalam mengekalkan metabolisma badan mengurangkan rasa lapar ketika waktu lunch .Skipping meal bukan 1 kaedah baik dlm menurunkan berat badan kerana apabila perut kosong dan tiada makanan untuk di hadam, metabolisma badan akan menjadi rendah dan sekaligus menyebabkan proses penurunan berat badan gagal. Seeloknya anda makan 5 kali sehari.
• Pada waktu snack ambil buah buahan yang mengandungi serat.
• Sebelum menikmati makanan big meal seperti nasi dan lauk pauk,adalah elok jika kita minum segelas air putih kerana apabila kita makan nanti,kita akan merasa cepat kenyang.

1. JANGAN BERLAPAR.

2. MINUM 8-12 GELAS AIR SEHARI.Air mengurangkan selera makan anda secara semulajadi dan membantu badan memetabolisma simpanan lemak di dalam tubuh. Sebelum makan makanan yang berat-berat, cuba minum air, pasti anda tidak akan makan dengan banyak.

3. ELAKKAN MINUM MINUMAN YANG BERGAS 

4. MAKANLAH DENGAN PERLAHAN-LAHAN 

5. KUNYAH MAKANAN KEPADA CEBISAN LEBIH KECIL 

6. Biar makan kerap dengan kuantiti yang sedikit daripada makan hanya sekali, dua tetapi dengan kuantiti yang banyak.

7. Jika anda terasa ingin makan snek atau makanan ringan, beruslah gigi anda atau kunyahlah gula-gula getah. Rasa mint atau berangin di mulut akan membantutkan selera anda.

8. Apabila makan di restoran atau gerai , pesanlah air limau nipis atau jus oren/LEMON kerana minuman masam menggalakan pembakaran lemak. Mintalah minuman yangkurang gula.

9. Buah-buahan dan sayur-sayuran adalah sumber terbaik untuk vitamin, mineral dan serat dan kandungan lemak yang rendah.

10. Ketika memilih piring makanan , ambilah piring yang rata.

11. Kebiasaan berjalan-jalan sesudah makan akan membantu menghabiskan sebahagian kalori dari makanan itu. Setiap 25 langkah anda berjalan satu kalori akan diguna. Lebih-lebih lagi anda menaiki tangga.