Tuesday, December 20, 2011

Maintain Your Diet and Fitness Routine away from Home

The Frequent Traveler's Guide to Staying Healthy

Maintain Your Diet and Fitness Routine away from Home

-- By Ellen G. Goldman, Health and Wellness Coach
Fitting in fitness, eating well and having the time to relax and rejuvenate can be an overwhelming quest for anyone—and if you add business travel to the mix, it may even feel impossible. 

However, if traveling for business is part of your routine, it is imperative that you do everything possible to adjust your health habits when on the road.  A recent study conducted by researchers at Columbia University reviewed the data on 13,000 people who were part of a corporate wellness program. Researchers found that traveling for business was linked to an increase in health risks such as obesity, high blood pressure, and elevated cholesterol levels. What's more, the more nights a worker spent on the road, the greater his or her risk became.

Traveling alone isn't necessarily linked to these health risks. But the long periods of inactivity (including downtime at the airport and extended days without a trip to the gym), decreased sleep (whether due to difficulty sleeping in a different environment, late nights or changes in time zones), increased stress, and dining out on fattening foods are the real problem.  But you are not doomed to gain weight or become unhealthy because you travel for work. With a little creativity, you can still take care of yourself while you're away from home—no matter how often you may travel.  But it takes a firm commitment to self-care and some proactive planning.

Here are some ideas that work well for me and many of my professional clients who frequently travel. 
  • Plan ahead to have healthy foods and snacks for traveling.  If you are flying to reach your destination, don't depend on the airport and airplane food.  Bring your own sandwiches, salads and/or portable healthy snacks as often as possible, or choose wisely in the airport.  Check with your carrier in advance and if available request low-cal, low-fat and low-cholesterol choices.
  • When traveling by car, pack a cooler or insulated lunch box. Stock it with fresh fruits, low-fat cheese sticks, granola bars, whole-grain crackers, trail mix and of course, plenty of water.  Roadside rest stops and restaurant options are notorious for high-fat, high-calorie foods and finding nutritious selections can be challenging.   
  • Don't let boredom lead to overeating.  Long hours of travel can lead to boredom snacking.  Make sure you have lots of things to entertain yourself: a great book or audio book, an iPod or MP3 player loaded with your favorite music, magazines, crosswords or Sudoku puzzles, or your laptop computer.
  • Before leaving for your trip, call the hotel and request that they empty the mini-bar. This is a great option if you think you might not be able to control yourself in the face of tempting sweets and drinks.  This way, you can use the empty refrigerator to house your own water and healthy snacks.  If they can't accommodate you, decline the mini-bar key when you check-in to avoid temptation.
  • When frequenting restaurants for business lunches and dinners, apply the same healthy habits you've adopted at home.  Ask for dressings on the side; have your food baked, broiled or grilled; load up on fresh veggies, asking that they be steamed or very lightly sautéed in olive oil; and stop eating when satisfied rather than stuffed.  Be sure to reference SparkPeople's Dining Out Guide to find the best picks at any national chain before you place your order.
  • Limit alcohol.  You may think your colleagues expect you to drink when gathering at the bar after a day of meetings, but no one will give it a second thought if you sip club soda or diet soft drinks instead.  Most people are shocked to discover how caloric many alcoholic beverages can be—some containing more than an entire meal!  If you do want to drink, stick to diet-friendly choices like wine, light beer, or simple mixes of 1.5 ounces of hard liquor mixed with seltzer, diet soda, or a splash of light juice.
  • If possible, skip "happy hour" altogether.  This could be the best hour to squeeze in a workout at the hotel gym, or a walk outside, weather permitting.  You may even find a partner to join you if you ask.  Your business associate might be thrilled with the chance to get in his or her workout as well! 
  • Whenever possible, book a hotel with a fitness facility.  No doubt about it, convenience is key to fitting in fitness.  When you are only an elevator ride away from the gym, the chances that you'll use it increase.  Check meeting schedules and appointments, and plan your workout time in advance. 
  • If your hotel does not have a fitness facility, ask if they have a relationship with a nearby health club.  Most hotels without fitness facilities have established a relationship with a club where hotel guests can go for free or pay a nominal fee.   Contact them before you leave home to check fees for a day pass, class schedules and amenities.
  • Wear your comfortable shoes while traveling.  Airports and train stations always include long corridors and long waits.  Use them to include brisk walking.  Avoid moving walkways, and take stairs rather than escalators.  If you have a long wait time before boarding, don't just sit: get up and walk. After all, you have hours ahead of you to sit still on the plane, so make the most of the time you have while you wait. Make sure your carry-on has wheels so that it won't hinder your movement. If driving, take a break every 1-2 hours, and walk around the parking lot of a rest stop.
  • If your travels include long layovers in the airport, find out if there is an airport fitness facility.  Many large airports in major cities have areas to work out and shower.  Some even have spa amenities such as massages or nail services. To find out if the airport you will be passing through has these facilities, check out www.airportgyms.com.
  • Ask the hotel concierge for a map of walking/running trails that are nearby and safe.  Ending a long day of back-to-back indoor meetings with some outdoor exercise is rejuvenating, and a great way to burn some calories before a business dinner.
  • Pack a resistance band and a jump rope and turn your room into a mini gym.  Even a 20-minute routine that includes push-ups, crunches, squats, and lunges, will help maintain your fitness level while away. Follow one of SparkPeople's many workout videos from your laptop!
  • Be determined and committed to maintaining your fitness, but be flexible with your routine.  Don't allow your travels to be an excuse to stop working out, but recognize that even if you need to shorten your workout, some activity is always better than none.
Staying healthy while traveling may be challenging, but it is possible.  A task well worth it, because doing so will benefit both you and your business!
American College of Occupational and Environmental Medicine. "Frequent Business Travel Linked to Increased Health Risk, accessed April 2011. www.acoem.org.

Monday, December 19, 2011

Tenang, tekun dan sabar

Setiap kali kita kembali pada Allah, pasti ada jalan keluar. Dalam 2 bulan, 8 bulan, 2 tahun, 10 tahun.... pasti ada jalan. Sebagaimana Allah berjanji di dalam Surah Alam Nashrah, begitulah keadaannya.

Jalan keluar dari kesusahan ialah KETEKUNAN dan KESABARAN di dalam :
-> merapatkan diri kepada Allah
-> menambah ilmu manfaat
-> mengasah kemahiran
-> memperluas rangkaian kenalan ( paling banyak sabar di sini )

4 perkara di atas akan membantu kita membangun 4 sumber penting di dalam diri ketika mencari REZEKI iaitu:
-> ketenangan jiwa
-> ketangkasan berfikir dan bijak menilai
-> kesihatan badan dan tenaga
-> kebijaksanaan menjaga masa

Hanya dengan 4 perkara di atas barulah kita mempunyai KETRAMPILAN mencari rezeki dengan baik.

Kelebihan orang yang berketrampilan ada 4:
-> Apabila menulis, orang suka membaca.
-> Apabila bercakap, orang suka mendengar.
-> Apabila dilihat, orang merasai ketenangan.
-> Apabila bertugas, orang suka dengan hasilnya.

Friday, December 16, 2011


Kenapa mesti berduka, sedangkan kita boleh memilih untuk ceria. Orang yang sugul ialah orang yang banyak dendam (pada diri, org lain), banyak merenung kegagalan lalu, banyak menjangkakan masa depan yang belum terjadi, menumpukan kelemahan diri dan tidak percayakan diri sendiri....

Thursday, December 8, 2011

Tips Bertengkar

Rasulullah bersabda, "Sesiapa meninggalkan perdebatan, sedang dia berada di pihak yang benar, dibina untuknya sebuah rumah di tengah-tengah syurga."
(Riwayat Anas Bin Malik)

Tidak indahkah dijanjikan dengan sebuah rumah di tengah-tengah syurga? Sekalipun kita di pihak yang benar, namun untuk mengelakkan perbalahan berpanjangan, mengalah sahajalah. Rugikah kalau beralah? Bagi sesetengah orang yang mementingkan diri sendiri mungkin tidak munasabah jika mahu beralah tetapi apa kata kalau saya katakan 'orang yang beralah akan menang besar kemudiannya?'

Pergaduhan suami isteri akan sentiasa berlaku. Bak lagu P.Ramlee 'Sedang lidah lagi tergigit'. Anda tidak akan sentiasa boleh berkata 'ok' kepada isteri anda begitu juga dia. Setiap kali pergaduhan berlaku, pasti akan ada hati yang akan terluka terutamanya hati orang perempuan yang memang diketahui tidak dapat diramalkan.

Jika pergaduhan itu berpunca daripada sesuatu yang sangat kecil, maka jika kita perbesarkan, maka akan terlihatlah peribadi sebenar seseorang itu. Sungguh akan terlihat betapa hodoh sekali seseorang itu tambahan pula, mulutnya mudah sekali melancangkan kata-kata yang tidak sedap didengar.
Sabda Rasulullah s.a.w:

"Orang mukmin bukan seorang pencela, bukan seorang pengutuk, bukan seorang yang keji dan bukan seorang yang berkata kotor."
(Riwayat Ibnu Mas'ud RA)
Dalam sabda ini, dapatlah kita fahami bahawa orang yang berkata keji bukanlah orang mukmin sebenar. Betapa iman kita dapat disukat dengan perlakuan yang sangat keji ini.
Pernahkah anda melihat pergaduhan suami isteri ini daripada sudut yang positif? Sebenarnya, pergaduhan akan menyebabkan terbentuknya satu penyatuan pelbagai perkara termasuklah cita rasa dan impian pasangan itu. Bagi mencapai tujuan inilah kita sering bertelingkah dengan pasangan untuk mencapai sesuatu yang terbaik. Tidaklah saya maksudkan pergaduhan adalah baik, namun hal ini adalah lebih baik daripada kita berdiam dan tidak berbincang sehingga akhirnya tidak ada penyatuan antara suami dan isteri.
Justeru, pergaduhan menjadi medium kepada pasangan dalam menyatukan kasih sayang. Setiap individu akan melahirkan perasaan tidak puas hati dan sebagainya. Maka, di sini adalah tempat untuk mencurahkan perasaan. Jadi, janganlah memendam perasaan sehingga jiwa kita menjadi tertekan ibarat belon yang akan pecah akibat ditiup dengan angin yang kuat. Jika tidak diluahkan, pasangan anda tidak mungkin akan tahu perkara yang ada dalam hati anda.
Di sini, saya akan kongsikan beberapa tip untuk bertengkar secara positif:
1. Jangan terlampau banyak bercakap – Ketika bertengkar, hati masing-masing pasti dalam keadaan marah. Ketika marah, pasti perkara yang logik sekalipun tidak diterima melainkan masing-masing mahu menegakkan pendapat masing-masing. Jika anda sebagai suami mempunyai hak untuk bercakap sekalipun, kurangkan daripada terlalu menegakkan pendapat anda sendiri. Hal ini akan mencetuskan perasaan tidak puas hati kepada pasangan anda sehingga perlahan-lahan dia akan menjadi bosan dengan anda. Yang perlu anda lakukan adalah dengan memikirkan secara mendalam cara untuk mem-betulkan keadaan.
2. Jangan menyebut kelemahan pasangan – Bukan hanya isteri anda yang mempunyai kelemahan, anda juga ada ke-lemahan sendiri. Jadi, dengan mengungkit kelemahan dia, anda akan turut merangsang pasangan mengungkit kelemahan anda. Lagi pula, anda tidak akan menang dengan hanya mengungkit sebegini tetapi menyebabkan keadaan lebih parah. Jika mahu menegur pasangan, minta dia meluahkan ketidak-puasan hatinya tentang anda dahulu supaya apabila giliran anda nanti, dia tidak akan meninggikan suara.
3. Jangan membalas perbuatannya – Sebagai contoh, pasangan anda bermesra-mesra dengan lelaki sebelah rumah. Anda mahu membuatkan dia sedar bahawa perbuatannya salah. Jangan anda pula bermesra-mesra dengan perempuan lain di hadapan dia. Keadaan ini hanya memberi peluang yang lebih kepada isteri anda untuk menjauhi anda. Akhirnya, anda turut terlibat dalam menjarakkan perhubungan anda sendiri.
4. Jangan cuba mengubah pasangan – Anda dibesarkan dalam keluarga 'begini', isteri anda dibesarkan dalam keluarga 'begitu'. Pastilah terdapat perbezaan antara kedua-duanya. Anda harus memahami bahawa cara dia melihat sesuatu pasti tidak sama dengan pandangan anda.
5. Fokus pada masalah – Jangan meleret-leret sehingga perkara yang bukan masalah akhirnya akan turut menjadi masalah.
6. Jangan tinggikan suara – Semakin tinggi suara kita ketika bergaduh, semakin tinggilah suara pasangan kita nanti. Pergaduhan seperti ini tidak akan menjadikan keadaan semakin baik malah semakin kusut. Cubalah bercakap dengan tenang sehingga isteri anda yang sedang marah akan turut tenang dan seterusnya dapat menyelesaikan masalah dengan lebih cepat.
7. Gunakan panggilan manja – Ada pasangan yang pada masa biasa menggunakan panggilan 'sayang' atau 'manja' tetapi ketika bergaduh, keadaan akan beralih sebaliknya. Panggilan kasar mengambil alih menyebabkan pasangan anda merasakan dirinya rendah sekali. Jangan emosi sehingga tergamak menggunakan panggilan kasar termasuklah 'aku' dan 'kau'.
8. Elakkan terlalu emosional – Ketika sesi bergaduh ini, pasti pasangan anda akan selalu terlepas mulut. Jadi, jangan ambil perkara yang dikatakannya terlalu serius memandangkan ketika sedang bergaduh, seseorang itu cenderung berkata yang tidak-tidak terhadap lawannya.
9. Gunakan perkataan yang baik-baik – Selain menggunakan panggilan manja, gunakanlah juga perkataan yang tidak menyalahkan. Perkara ini akan menyebabkan masalah akan cepat selesai. Antara contoh perkataan yang boleh anda gunakan ialah, "Abang rasa sayang tak patut buat macam ni," berbanding "Ni semua salah engkaulah!"
10. Jangan bertengkar di depan makanan atau di tempat tidur – Hal ini kerana tempat tersebut sepatutnya tempat kita menjamu selera dan bermesra-mesra sesama sendiri.
11. Dengar luahan isteri – Mungkin sahaja perkara yang disampaikan oleh isteri anda itu dapat menyelesaikan masalah. Jika anda hilang tumpuan ketika ini, bukan sahaja anda akan kehilangan idea yang baik malah anda menggunakan cara sendiri yang belum tentu dapat menyelesaikan masalah anda berdua.
12. Jangan bergaduh di depan anak – Dengan bergaduh di hadapan anak, anda hanya akan membuatkan anak keliru dan mengadili sama ada ibu atau bapa mereka yang berada di pihak benar atau salah. Perkara yang lebih menakutkan akan berlaku jika anak anda menceritakan keadaan anda berdua kepada orang luar. Hal ini akan menjejaskan imej anda sekeluarga.
13. Bersabar – Sekalipun anda lelaki dan anda lebih kuat secara fizikal berbanding dengan isteri anda, jangan sekali-kali anda cuba untuk mengasari isteri anda. Dibimbangi dia juga akan belajar untuk melawan dan membaling segala jenis pinggan mangkuk ketika bergaduh pada masa lain.
14. Say NO to third party – Selagi terdaya menyelesaikan masalah anda sendiri, jangan libatkan orang lain. Campur tangan pihak ketiga kebanyakannya hanya menyulitkan keadaan. Sekiranya perlu, pilihlah orang yang adil untuk menyelesaikan masalah anda.
15. Mengalah tidak bererti kalah – Mengalah ketika saat genting ini tidak menunjukkan anda kalah. Anda hanya perlukan masa untuk membuktikan bahawa tindakan anda sebenarnya betul.
16. Jangan keluar dari rumah sebelum selesai – Selalu menonton drama di TV? Kebanyakannya menunjukkan suami akan segera meninggalkan rumah semasa bergaduh untuk memudahkan cerita. Tindakan ini sebenarnya akan menyebab-kan isteri anda ditinggalkan dalam keadaan keliru. Hal ini menyebabkan dia akan berasa tertekan dan anda perlu ingat bahawa anak-anak akan ditinggalkan bersamanya di rumah. Perempuan yang hilang kewarasan akibat tekanan yang dahsyat akan menyebabkan mereka akan bertindak yang bukan-bukan. Mungkin sahaja dia akan memudaratkan dirinya atau anak-anak anda boleh menjadi mangsa keadaan. Sekiranya anda rasa tidak dapat menahan marah, beritahu isteri anda bahawa anda perlukan sedikit ketenangan dan hal ini lebih menampakkan rasa tanggungjawab anda terhadap permasalahan anda berdua.
17. Luahkan – Selain menjadi pendengar kepada permasalahan isteri, anda turut perlu meluahkan perasaan anda. Tunggu sehingga dia habis berbicara sebelum anda menyambung pendapat anda. Sekiranya anda tidak memberitahu keadaan sebenar anda, belum tentu dia dapat memahami keadaan anda.
18. Pelukan dan kemaafan – Hal inilah detik paling indah dalam pergaduhan. Setelah dirasakan masalah telah selesai, jangan melewatkan detik untuk memeluk pasangan anda seeratnya. Ucapkan perkataan maaf dan berharap agar perkara seperti itu tidak akan berlaku lagi. Keadaan ini akan menyebabkan perhubungan anda selepas itu lebih erat dan mantap dengan satu kesatuan hati yang lebih hebat.
Artikel di atas dipetik daripada Bab 9: Sedangkan Lidah Lagi Tergigit dalam buku Manual Kerja Super Suami. Maklumat lanjut berkenaan buku ini boleh didapati di www.books.perintis.com.my atau sila hubungi Cik Nor di talian 03-90195303.

Thursday, December 1, 2011

Ayat from myQuran application.

50.Surah Qāf (Verse 6)

أَفَلَمْ يَنظُرُوا إِلَى السَّمَاءِ فَوْقَهُمْ كَيْفَ بَنَيْنَاهَا وَزَيَّنَّاهَا وَمَا لَهَا مِن فُرُوجٍ

mereka menyangka Kami tidak berkuasa mengembalikan mereka hidup semula)
maka tidakkah mereka memandang ke langit yang ada di sebelah atas
mereka (dengan tidak bertiang) bagaimana Kami membinanya (dengan rapi)
serta Kami menghiasinya (dengan bintang-bintang), dan dengan keadaan
tidak ada padanya retak-renggang? -

Salik Productions

Sent from my iPhone 4S

Mohamad Azmi Nias Ahmad
PhD Candidate
Faculty of Business and Law
School of Accounting, Economics and Finance
Edith Cowan University
Joondalup, Western Australia

Thursday, November 24, 2011

Cerita Jantung

Saya akan cerita serba sedikit tentang jantung. Banyak pelajaran berguna yang saya pelajari daripada jantung ini. Jantung ini berakhlak mahmudah (akhlak yang terpuji). Jantung amanah. Dia tidak pernah mencuri. Jantung ini ada satu otot, namanya endocardium. Endocardium ini tidak akan mengambil darah yang beroksigen buat dirinya. 100% darah yang diterima, 100% darah yang berkualiti juga akan dipam semula. Tidak pernah sesekali dia menggunakannya buat keperluan dirinya.

Sekiranya coronary artey tersumbat, jantung tetap tidak akan mencuri.. Apa yang akan terjadi? Kematian. Dan jantung menujukkan satu lagi sikap, lebih baik mati dalam kemulian daripada mati dalam kehinaan.

Jantung juga tidak mementingkan diri. Dia tahu organ-organ lain di dalam badan memerlukan bantuannya. Dia bekerja dalam jemaah, ada "team work". Jantung mengepam 5 L darah dalam masa satu minit. Jumlahnya hampir-hampir satu baldi air. Dia bekerja tanpa rehat. Sekiranya manusia tidur, otaknya akan berehat. Tapi jantungnya akan terus menjalankan tanggungjawabnya kepada Allah.

Jantung menerima arahan dari SA node. Bahasa mudahnya, SA node ini seperti seorang ketua dan jantung akan mematuhi arahan ketuanya. Dia tidak akan datang lambat. Dia tahu betapa penting dirinya. Dia perlu selalu berinteraksi, menjaga batas perhubungannya. Sekiranya dia berhenti berinteraksi, akan berlaku "sudden cardiac death". Jantung akan tiba-tiba mati.

Satu lagi perkara mengenai jantung - dia tidak akan berhenti bergerak. Apa yang akan terjadi kalau jantung berhenti bergerak? Darah akan bergumpal dan seterusnya menyebabkan strok dan serangan sakit jantung. Jantung mengajar kita agar sentiasa belajar - menjadi continuous learning person. Jangan berhenti. Exam bukannya terminal (penamat) segalanya-galanya. Sebagai seorang muslim, perlu belajar sehingga ke liang lahad.

Jantung ini patuh pada siapa?? Jantung ini patuh pada penciptanya, Allah. Kalau dia patuh pada saya dan awak, dah lama jantung mati. Contohnya, awak beri arahan, sekarang berdegup cam gini....cam gini...Lepas tu, awak beri lagi arahan...berdegup cam gini...cam gini...Awak akan jadi gila, dan jantung juga akan mati kerana mematuhi peraturan yang tidak masuk akal.

Kadang kita tidak sedar betapa hebatnya kasih sayang Allah buat hambaNya. Derhaka macam mana pun, jatung tetap berfungsi dengan baik. Semua itu nikmat. Nasihat saya buat awak dan saya, bertaubatlah sebelum jantung itu berhenti berfungsi kerana mematuhi perintah RabbNya.




Mari sama-sama kita berfikir sejenak....


1. Tidak boleh sama sekali berjimak ketika berada di dalam
terlalu kenyang atau terlalu lapar.
2. Mandi setelah makan.
3. Sentiasa berada dalam keadaan keluh-kesah dan berdukacita
4. Berada dalam keadaan terlalu lapar.
5. Berjaga malam selain dari qiamullail.
6. Memakan daging yang tidak disembelih mengikut hukum Islam


1. Memakan daging.
2. Selalu menghidu bau-bauan yang sedap.
3. Banyak mandi yang bukan dari mandi kerana jimak.
4. Sentiasa memakai pakaian yang diperbuat dari kapas
5. Mandi dalam keadaan perut yang sederhana, tidak terlalu lapar atau terlalu kenyang
6. Memakan makanan yang agak manis.


1. Bercakap banyak.
2. Tidur banyak.
3. Makan banyak.
4. Banyak jimak.


1. Banyak jimak
2. Sentiasa berada dalam dukacita dan keluh kesah.
3. Banyak minum air yang bercampur dengan air liur kita sendiri
4. Banyak memakan makanan yang serba masam.


1. Minumlah madu lebah asli yang dibubuhkan ke dalam air
sejuk (masak)
2. Sentiasa meminum air lebihan (baki) dari wuduk.


1. Tinggalkan dari bercakap kosong.
2. Sentiasa bersugi.
3. Sentiasa bersama-sama dengan orang alim.


Jika terjatuh lalat ke dalam makanan atau minuman, hendaklah anda tenggelamkan keseluruhan bandannya ke dalam makananan atau minuman itu,kemudian ambil dan buangkan lalat itu. Ianya tidak beracun lagi/sudah selamat digunakan. Ingat jangan membazir, orang yang membazir itu adalah saudara atau sahabat


1. Melihat pekara-pekara yang haram.
2. Membuang air kecil semasa sedang menggosok gigi.
3. Meminum minuman atau memakan makanan yang bercampur semut
4. Tidak membaca Al-Quran.
5. Meminum atau memakan yang haram atau yang diperolehi dengan cara yang haram
6. Mengumpat dan mengata.
7. Terlalu memikir tentang wanita atau sebaliknya.
8. Asyik bercinta-cintaan (bukan cara Islam).
9. Terlalu memikirkan yang bukan-bukan.
10. Sentiasa berada dalam keluh kesah atau dukacita.


1. Di larang keras tidur selepas makan kerana mendatangkan keras hati
2. Hendaklah berjalan selepasnya sekurang-kurangnya 40 langkah
3. Sebaik-baik hendaklah bersembahyang selepasnya supaya makanan mudah hadam


1. Selepas bersenam, bersukan atau melakukan kerja-kerja berat
2. Selepas berjimak.Selepas makan atau sebelumnya.
3. Ketika sedang makan.
4. Selepas memakan buah-buahan.
5. Selepas keluar dari bilik mandi.
6. Ketika terjaga dari tidur.


1. Tidurlah di awal malam sesudah menunaikan sembahyang Isyak jam 10.00 atau 11.00 dengan keadaan berwuduk
2. Bangkitlah di awal separuh kedua malam jam 1.00 atau 2.00 kemudian bersugi. berwuduk dan bersembayang tahajjud.
3. Kemudian tidurlah semula dan bangkitlah sebelum terbit fajar
4. Tidurlah dengan mengiringkan badan di sebelah rusuk kanan, rusuk kiri di bahagian atas, supaya tetap kedudukan makanan di dalam usus,cepat hadam makanan. Tidurlah sedemikian dari mula hingga akhirnya.


1. Awal-awal pagi setelah terbit matahari.
2. Selepas masuk waktu Asar.
3. Tidur di bawah cahaya matahari waaupun terkena separuh dari


Dilarang tidur di siang hari di dalam keadaan cuaca yang panas kerana:

1. Mendatangkan penyakit-penyakit kulit.
2. Merosakkan warna kulit
3. Melemahkan jantung.
4. Menambahkan tekanan perasaan yang meluap.
5. Melemahkan badan dan mengurangkan tenaga syahwat.
6. Melemahkan kecerdasaan akal.


1. Bersihkan tubuh, terutamanya bahagian muka, tangan dan kaki sebelum masuk tidur

2. Hindarkan dari tidur lewat malam.

3. Lakukan gerak badan dan senaman di atas katil setelah jaga dari tidur sebelum turun dari katil

4. Minumlah segelas air masak setiap pagi sebelum tidur bersarapan tetapi jangan selepas saja bangun dari tidur

5. Cucilah muka terutama bahagian kelopak mata dengan air suam.

6. Ambil wuduk dan bersembahyang Subuh.


1. Banyak melakukan jimak.
2. Terlalu banyak bercita-cita atau berangan-angan.
3. Banyak minum air di waktu pagi.
4. Banyak memakan atau meminum yang seba masam.


1. Merokok yang berterusan.
2. Kolestrol yang berlebihan (punca yang utama).
3. Kurang tidur.
4. Sentiasa mandi di tengah malam.
5. Berjimak di dalam air atau ketika udara terlalu sejuk.
6. Melakukan kerja secara berterusan.


1. Melihat kepada benda-benda kotor.
2. Melihat kepada palang +/salib.
3. Melihat kepada alat kelamin perempuan atau bayangan luar
4. Duduk dengan membelakangkan kiblat.
5. Berpagi dan berpetang dengan muka yang muram.
6. Banyak menangis.
0700, 25 November 2011
ECU Joondalup

Tuesday, November 15, 2011

Barefoot Running Basics and the Science Behind It; Are We 'Born to Run' Barefoot?

By Anne Sasso, Shape.com
Barefoot running is something humans have done pretty much as long as we've been walking upright, but it's also one of the hottest and fastest-growing fitness trends out there. First, there were the barefoot running superpowers of Mexico's Tarahumara Indians and elite Kenyan runners. Then, in 2009, a bestselling book: "Born to Run" by Christopher McDougall. Now, those funny-looking barefoot-inspired shoes—you know, the ones with the toes—are popping up everywhere. Is barefoot-style running a fitness trend worth trying—or just an excuse to gear up with some groovy new shoes?

Barefoot Running Benefits
Many runners who switch to barefoot-style running—landing on the fore- or midfoot rather than the heel—find that their aches and pains go away. That's because barefoot running, which forces you to take shorter strides and land on the ball of your foot (instead of your heel), lets your physiology work more efficiently, better cushioning the impact of your foot striking the ground, says Jay Dicharry, an exercise physiologist with the University of Virginia Center for Endurance Sport. This means much less pounding on the ankle, knee and hip joints, which makes you feel better and run easier, Dicharry says. It also allows your feet the freedom to move as they were meant to, which translates into greater foot flexibility and strength, as well as improved balance and stability.

In contrast, modern running shoes confine the feet and "put a big squishy marshmallow under your heel," which conditions us to land on our heels, causing a host of problems, Dicharry says. Rigid soles also reduce the ability of feet to flex. While there's a growing body of research affirming the benefits of barefoot and barefoot-style running, the jury's still out as to whether it's an overall healthier approach to your running workout. If you do want to try it, start slow and follow these guidelines.

Barefoot Running Basics
Before you shed your shoes or invest in fancy, five-toed ones, start to experiment with a forefoot strike on your regular runs using your usual footwear. It will feel strange and awkward at first and you'll probably notice a little extra effort or soreness in your calves. While you're experimenting, spend as much non-running time as possible barefoot to build foot strength and flexibility. Once you're comfortable with the new running technique, try a pair of the barefoot-inspired runners, like the new Nike Free Run+ or the New Balance 100 or 101. Take it slow in the new shoes—no more than 10 minutes on your first outing. Increase your time in 5-minute increments until you're comfortably running your usual route—it might take 6 to 8 weeks. Once you've got the new foot strike dialed in, consider moving on to the five-toed poster child of barefoot shoes, the Vibram FiveFingers (try the Sprint, it goes on easier).

"Some people can throw their shoes in the garbage can and run comfortably barefoot for the rest of their lives," Dicharry says. "Some can run barefoot once and get a stress fracture in their foot." Most of us fall somewhere in between and can benefit from the technique, he says. But you do need the proper shoes and must build up slowly: increasing foot strength and flexibility, stretching out tight Achilles tendons and adjusting to this new way of running.

Barefoot Running Shoes
Shoe companies are really going to town with lines of light, über-flexible shoes that behave more like bare feet. The cool thing is that if you're a hardcore runner, you probably don't have to change brands to find one of these. Expect to see an explosion of new models on store shelves, with companies like Saucony, Keen, New Balance and Merrell entering the fray. Once you're used to flexing your feet more, you'll start wearing your running shoes everywhere—they're that comfortable. And eventually you may be ready to go barefoot in the park: Kick off your shoes and run a while!

Wednesday, November 9, 2011

Bercakap mengenai penempatan di UiTM

(ketika ini UiTM memang tidak berupaya utk menyediakan penempatan yang cukup. Ia perlukan masa) Dato, ketika kita selesa dengan pendapatan dan kemewahan yang Allah berikan hasil keperitan generasi lampau manusia-manusia ini mulai lupa dan alpa. Mereka lupa yang bapak-bapak dan atuk-atuk mereka berhempas pulas bekerja untuk melihat anak-anak mereka ke sekolah dengan seribu kepayahan dan kekurangan.... Adakah mereka lupa yang suatu masa dahulu peluang ke menara gading adalah untuk golongan-golongan tertentu sahaja.Adakah mereka lupa, di dalam kelas pada waktu itu pelajar berhimpit-himpit untuk mendapat setitik ilmu dari seluas lautan ilmu yang Allah kurniakan? Adakah mereka sedar yang mereka hanya mengeluarkan sekelumit wang untuk membayar yuran sedangkan pelajar di Universiti lain harus mengeluarkan ribuan, malah belasan ribu ringgit setahun? Beginilah, jika ingin selesa pergilah anak-anak melayu yang ingin keselesaan ini mendapat selesa di IPTS yang pastinya boleh memberi keselesaan diri tetapi tidak kepada poket sipembayar....wallahualam....

[PXT from +61410158444]

PXT Message: Salam, baru mendapat berita sedih dari Gejetto Gejet yang ayah kepada Muhd Nur Ashraf, iaitu En Harun telah kembali ke rahmatullah. Mari sama2 ahli Kelab memanah UiTM sedekahkan Al-Fatihah kepada beliau. Semoga Acap tenang menghadapi dugaan ini.

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Wednesday, November 2, 2011

Why people don’t like Facebook

So, first request from nazli
1.) People don't know how to use it because it keep changing
Yes, it is true. Some people, including me was very annoyed when there is changes in the FB design and layout. It takes time to unlearn and to re-learn
2.) Apps
It is really time consuming to delete all the apps invitation.
3.) Pointless quizzes
Quoting from the internet "I hate it how people in Facebook dont have a life to have the time to freekin' take stupid quizes. "
4.) Unexpected reunion of GFs and BFs (Cinta lama berputik kembali)
Ha ha, this is the main reason for many people....
So, I have tonnes of papers to look at..... ta ta for now
Azmi Nias
Joondalup, Western Australia

Sunday, October 30, 2011

BBQ 1 Malaysia

Salam to my students and friends. I have to write in English this time. Hopefully, my friends from Sri Langka, Iraq, Norway, UAE, Australia, Libya, Afganistan, Indonesia, Singapore, China, Republic Chez, Thailand, Scotland, Bangladesh, Ghana, Palestine and New Zealand are able to understand my writings. I try my best to minimize my grammatical errors.
Ok. Today is my best day ever. Why? I started my day with doing some academic works and cooking at 3.40 am. Too early some might said, but I have no choice. Subuh (morning prayer) is early during late spring and summer.
Then, before noon I drove my car to Burswood (sounds like Besut) Park to attend BBQ 1 Malaysia. There were estimated 500-800 Malaysian and others nationality who just come to experience the so called 1 Malaysia atmosphere.

However, there were Malaysian who wearing Yellow shirt that written the words Bersih 2.0. The Australian police negotiated with them and they promise to behave. They wave to the Prime Minister and he replied with a smile in his face.

I have opportunity to shake Najib's hand and he smiled at me and from his look I know he was trying hard to recall where he have met me before he he. Actually, I met him couple of months back and we chat about Pahang, Archery and what I am doing at Perth

I think that's all folks. I need to pen off.
Now I am watching SBS dateline and the issue today is Malaysian Obidience wifes.

Sent from my iPhone 4S

Mohamad Azmi Nias Ahmad
PhD Candidate
Faculty of Business and Law
School of Accounting, Economics and Finance
Edith Cowan University
Joondalup, Western Australia

Friday, October 28, 2011

Hulagu Khan, Khabar Hitam dari timur

Salam pembaca blogku, setelah hampir 2 hari penuh, barulah khatam membaca sebuah novel sejarah Islam yang amat menarik dan berinformasi iaitu Hulagu Khan, Khabar Hitam dari timur. Buku ini ditulis oleh Abdul Latip Talib yang juga penulis beberapa novel sejarah Islam yang lain seperti Perang Khandak, Perang Uhud, Mat Kilau, Tok Janggut dan yang paling popular Lembing Awang pulang ke Dayang.

Dengan gaya bahasa yang mudah dan menarik, penulis buku ini dapat menyampai maklumat sejarah tanpa perlu pembaca merasa bosan seperti buku teks sekolah.

Peristiwa jatuhnya kota Baghdad akan sentiasa menjadi peristiwa yang amat menyayat hati setiap Muslim. Banyak pengajaran yang dapat kita pelajari jika kita benar-benar menghayati 'message' yang ingin disampaikan oleh buku ini.

Saya harap jika anda belum lagi membaca buku ini, sila dapati di kedai buku berdekatan. Maklumat buku ini ada dibawah dan saya petik juga blog penulis sebagai tatapan anda semua. Sekian....

Mohamad Azmi Nias Ahmad
Kinross, Western Australia
28 Oktober 2011, 9.21 pm

Maklumat Berkenaan Buku:

Harga: RM 24 / RM 27
ISBN-13: 978-983-3892-41-9
Tarikh Terbit: 25 Jul 2009
Jumlah Muka Surat : 256.
Kategori: Novel Dewasa, Novel Sejarah Islam.
Penerbit: PTS Litera Utama Sdn Bhd

Petikan blog penulis buku ini :

Nama Hulagu Khan menjadi terkenal serta diingati ramai kerana beliau berjaya menakluk serta memusnahkan Kota Baghdad pada zaman pemerintahan Bani Abbasiyah pada tahun 1258. Tentera Salib yang paling gembira dengan kehancuran kota Baghdad itu kerana sebelum itu mereka pernah dikalahkan oleh Sultan Salahuddin al Ayubi dalam perang salib. Malah ada yang mengatakan mereka turut membantu Hulagu Khan.
Nama Hulagu Khan tercatat dalam sejarah Islam sebagai pahlawan Monggol yang paling kejam kerana membunuh ramai umat Islam serta menghancurkan peradaban Islam di kota Baghdad.
Novel ini ditulis pada tahun 2007. Kerana beberapa sebab ia agak lambat diterbitkan.
Setelah selesai menulis kisah empat pahlawan Islam iaitu Khalid al Walid, Ikramah bin Abu Jahal, Salahuddin al Ayubi dan Tariq bin Ziyad, saya ingin merakamkan kisah kejatuhan kota Baghdad. Saya pilih Hulagu Khan kerana dia ada kaitan dengan peristiwa tersebut. Walaupun ramai yang beranggapan Hulagu Khan adalah musuh Islam dan bukan pahlawan Islam, tetapi kisahnya amat menarik serta ada kaitan dengan sejarah kejatuhan kota Baghdad.
Kenapa Hulagu Khan menakluk kota Baghdad?. Kenapa dia bersikap kejam terhadap umat Islam?. Kenapa kerajaan Bani Abbasiyah yang telah berkuasa selama lebih 500 tahun dengan mudah berjaya ditumbangkan oleh orang-orang Monggol?. Siapakah pahlawan Islam yang berjaya mengalahkan orang-orang Monggol?. Bagaimana mereka boleh dikalahkan?. Apa yang terjadi kepada Hulagu Khan setelah menakluk Kota Baghdad?. Semua persoalan itu akan terjawab setelah membaca novel ini.
Tunggu kemunculannya tidak lama lagi.

Tuesday, October 18, 2011



Suka menabur fitnah sesama manusia

Suka memberi & menerima rasuah

Hakim yang zalim ketika menjatuhi hukuman

Suka menunjuk-nunjuk amal ibadat & kebajikan yang dilakukan kepada orang

Golongan yang berilmu & mengajar orang lain tetapi perbuatannya sendiri tidak sama dengan apa yang dikatakannya.

Menjadi saksi tetapi berbohong terhadap kebenaran

Orang yang kedekut membelanjakan sedikit hartanya untuk kebajikan

Orang yang suka bercerita hal-hal dunia didalam masjid

Suka makan riba - orang yang digelar along @ ceti

Suka menyakiti @ menyusahkan jiran sekeliling

Suka mempermudahkan solat & lalai dalam solatnya hingga sering terlupa

Tidak mahu mengeluarkan zakat terhadap dirinya, pendapatannya, terhadap
perniagaan & lain-lain zakat

Melakukan maksiat secara sembunyi-sembunyi

Malas dan jarang mengucap dua kalimah syahadah

Suka melakukan zina

Suka makan harta anak yatim

Orang yang menderhaka kepada kedua orang tuanya

Orang yang suka minum arak @ segala jenis benda yang menghayalkan
 seperti dadah dan lain-lain.

Thursday, October 6, 2011

Amalan Harian



Dari Anas r.a., dia berkata Rasulullah s.a.w pernah bersabda: Ya Allah, tidak ada kemudahan kecuali sesuatu yang Engkau permudahkan, Engkau menjadikan kedukaan itu mudah sekiranya Engkau kehendaki. (H.R Ibn Hibban dan sanadnya dihukum sahih bertepatan dengan syarat Muslim dalam kitab al-Silsilah al-Sahihah, No. 2886). 


اللَّهُمَّ إِنِّي أَعُوذُ بِكَ مِنَ الْعَجْزِ وَالْكَسَلِ وَالْجُبْنِ وَالْبُخْلِ

وَالْهَمِّ وَعَذَابِ الْقَبْرِ اللَّهُمَّ آتِ نَفْسِي تَقْوَاهَا وَزَكِّهَا أَنْتَ

خَيْرُ مَنْ زَكَّاهَا أَنْتَ وَلِيُّهَا وَمَوْلاَهَا اللَّهُمَّ إِنِّي أَعُوذُ بِكَ

مِنْ عِلْمٍ لاَ يَنْفَعُ وَمِنْ قَلْبٍ لاَ يَخْشَعُ وَمِنْ نَفْسٍ لاَ

تَشْبَعُ وَمِنْ دَعْوَةٍ لاَ يُسْتَجَابُ لَهَا. 


Maksudnya: "Ya Allah ya Tuhanku, sesungguhnya aku berlindung diri dengan-Mu daripada kelemahan, kemalasan, sikap pengecut kekikiran, kerunsingan serta seksa azab kubur. Ya Allah ya Tuhanku, selubungilah jiwaku dengan ketaqwaan dan sucikanlah ia, sesungguhnya Engkaulah sebaik-baik yang dapat menyucikannya kerana Engkaulah pentadbir dan penguasaannya. Ya Allah ya Tuhanku, sesungguhnya aku berlindung diri dengan-Mu daripada ilmu yang tidak berguna, daripada hati yang tidak khusyuk, daripada jiwa yang tiada kenal kenyang dan daripada doa yang tidak akan diterima-Nya." (Riwayat Muslim no. 7081)


(Petikan Doa, Zikir & Doa yang Didengari Allah, Ustaz Hj. Zahazan Mohamed, terbitan Telaga Biru Sdn. Bhd.) 

Management Research Paper Writing Help

Often, the exact meaning of a research paper gets lost among the other phrases that float around in academia, such as essay, term paper, etc. It is quite easy to get confused. Simply put, a research paper can be assigned at any level within the education system—undergraduate, graduate, PhD—and can become a published piece of work that could appear within an academic or research journal.

The amount of time that a research paper takes also depends on the assignment, the level at which the research is being conducted, and the overall objectives of that research. For simple management research papers, it might just take a few days or a couple of weeks, but for a high-level program, this type of assignment could take months and even years, depending upon the complexity and parameters to the research; whether it is a simple management research paper for an undergraduate class on international business or it is a PhD project that is looking to disseminate how a management team can create strategies that will sustain an organization throughout all global business environments.

Pick the Problem

Success starts with the right topic and scope of the research that would be involved. In terms of a management research paper, there are a seemingly endless amount of problems and issues that span across every aspect of a business, organization, and industry, so it is important to narrow the subject matter and find your niche. 
It is important to pick a research topic that interests you and that has application for your field of study. Additionally, the research should be something that is relevant to today's business environment, such as something that relates to the issues of sustainability, ethics, corporate responsibility, the use of technology, or new management styles that can be successful in the global information society.

Review the Research

There are a number of steps to take in getting the research and then filtering through all of the information to find the data that substantiates the thesis that you have chosen or that has been assigned by a professor. Be sure to get the details on the format and referencing style that is required since everything presented in the paper must be attributed to the person that provided that research material.

The Internet has opened up the doors of opportunity for accessing a wealth of in-depth research material by providing a number of open-sourced academic databases that contain recent findings and studies. Some of the databases do require either a password that can be obtained from the university or a small payment to join. Emerald and Science Direct are particularly excellent sources of high-quality research material. Many other researchers have made their published papers available online, so be sure to search Google using specific keywords that relate to the research topic. Your university library should not be left out as an excellent place for source material!

Scope out the Order

Organization and a logical order to the presentation of the research is the other half of the battle involved in creating a successful management research paper. Preparing an outline is important to ensuring that the argumentation supports the main thesis statement. Be sure to construct the paper in a way that uses the "if this happens, then this is the result" formula and then tie the results back to the original premise of the research.

Do not assume that all the research you pulled for the paper has to be used. After further reading, you may discover that some of the material is not relevant or has a bias that would not make it a good reference to substantiate your argument.

Transform the Research

While a management research paper is heavily based on available research, the premise of the project is not to simply restate what has already been discovered. The primary goal of doing a management research paper is to transform the research and make it your own, illustrating to the professor or others that you have grasped the concepts and theories to the point of understanding how these might be applied to or solve a real-world critical business issue or problem.

To help you transform the research, it is a good idea to make a list of questions at the start and then refer back to these as you formulate your outline for the management research paper. Finding the answers to these questions will then serve as the foundation for the primary points that you will be making in the main body of the paper. Adding personal experiences with management or as a manager within an organization also helps transform the research into a compelling piece of work.

Solidify the Message

The best way to solidify the message in your management research paper is to re-read the draft and revise it numerous times to ensure a succinct, powerful, and well-stated argument for that particular research topic. This involves careful proofreading and a review of a checklist that, perhaps, the professor provided in terms of formatting. If this information is not provided, be sure to consult a writing guide that focuses on specific ways to format a research paper as well as explains the various standard referencing mechanisms, such as APA, Harvard, and MLA, that will detail how to construct the bibliography as well as internal references, footnotes, or endnotes.

Ways and Means: How to Effectively Manage your PhD Thesis

Ways and Means: How to Effectively Manage your PhD Thesis


 Jennifer Maiden

University of Sheffield



Embarking on a PhD was one of the most exciting and rewarding decisions that I have ever made. Now half way through my second year, I am still as enthusiastic about my research and eager to explore new ideas as I was at the beginning of my project. Having said this however, I haven't always been so sure-footed. This is primarily because when I began my study, I had very little idea of what was really involved in a PhD, or of the practical skills that I would need to develop in order to produce a good piece of research. I also had the added complication that I worked from home, and so had very little of the peer support and guidance that other students based closer to the university enjoyed. I therefore had to learn a lot of the practices I now employ everyday through a painful mixture of trial and error that often left me feeling quite unsure of where I was going with my research, and in some instances, quite frankly a little lost. As a result of my experiences, in this paper I have listed a number of key suggestions that I have found to be extremely useful in order to manage a PhD effectively, and I hope that these pointers will be of use to other doctoral students who find themselves in a similar situation, both as they begin their studies and as they progress with them. 



Don't be Overwhelmed


This point might sound a little self-evident, but I cannot overemphasise how important it is to keep this thought in mind when you are first setting out on a PhD. The sheer volume of research available, coupled with the fact that you are not entirely sure what direction your project will take for the first few months of study, can make the beginning of your doctorate a very lonely and frustrating period. The most important thing to remember is that with the help of your supervisor, you will find your niche area of research - it may simply take a little time. Also, rather than thinking of this phase of your study as wasted time, it is actually an extremely useful stage of your research development during which you find lots of information that you may either use in your doctorate at a later date, or which you may utilize as 'off-shoot' material (that you can subsequently use in articles or conference papers, etc).



Disorientation Happens to All of Us


This sense of being overwhelmed or disorientated is not something that is always confined to the first year of study. Even well into my second year, I sometimes find myself loosing that sense of direction and purpose, as I become a little overawed by the amount of information I have accumulated. This is perfectly natural (I have been assured), and I have friends in their third year of study that have had the same problem. The two things that I have found really help when this happens, is firstly to keep in mind why you are investigating your chosen query and what you are intending to achieve during the course of your project. Continually ask yourself: is what I'm doing directly relevant to my doctorate? The second thing that I find invaluably useful is to write. Formulating your thoughts into a chapter outline, introduction or even summary, will allow you to articulate your ideas coherently whilst making it clearer for you to see where you are going with your project. Even if none of this material makes it into your final PhD, writing down your ideas enables you to spot the 'holes' or weaknesses in your argument, that you are then able to re-address and develop.



Organise your Time Management


All of the PhD students I have talked to have had problems managing their time efficiently. The difficulties of working on your own, with very little in the way of deadlines or set objectives, can make a PhD feel much more difficult than it needs to be. As a result it is very important to plan your day efficiently and to cogently prioritise the jobs you have to do. I have often found that when I am overwhelmed or intimidated by a task, I take on the role of the proverbial ostrich - looking to do the washing or to go for a walk - rather than face the section that needs to be completed, or the chapter that is getting close to submission. Making a list, outlining your aims and objectives will help you to avoid procrastination, whilst allowing you to be focused and organised in your approach to each task. When you make your list, it is also important to make sure that you set yourself realistic and achievable targets, for example, giving yourself an easily realisable set of tasks to be completed each day. This will help you to maintain a sense of achievement, and fend off the feelings of discouragement that inevitably rear up if the goals you want to accomplish seem unobtainable or insurmountable. The physical size of your PhD research will add to these feelings of discouragement, so ensure that you file and save individual chapters/research sources etc., in separate folders and devise an easy referencing system. This will allow you to keep abreast of your own progress and monitor where you are going with each line of enquiry, to avoid wasteful and unproductive repetition.



Become an Effectual Researcher


As long as you manage to keep abreast of your own progress, you will produce a comprehensive and interesting PhD. However, perhaps the most easy and important rule to producing a good thesis is to enjoy it. If you find that you are having real problems that are impeding that enjoyment, talk to your supervisor, join a postgraduate forum, but most of all don't feel isolated. If you voice your concerns you are likely to find a ready-made support group that is happy to listen, and this is as much the case for students working away from their universities, as students who are based on-campus.