Hazy Morning

Pagi nih around 7.oo am aku kuar umah. Keluar je dah nampak jerebu. Tak berape teruk lagi. So along the way to the office aku decide nak amik gambo pasal haze nih. Check out picas taken this morning.

Batu 3 Shah Alam - Elite Highway

Putrajaya Tol - 7.45 am Putrajaya..erk mana putrajaya?

P/s: To all drivers out there, please turn on your lights. kalo ade foglight tuh pasang ler.. haha.

El Nino - How to

El Nino? ape tuh? name sejenis kucing ke? hahah menurut sumber di internet:

WHAT IS EL NIÑO ?

Every three to seven years, a warm current of water replaces the usual cold current of water off the west coast of Peru, South America. This observed oceanic phenomenon is called El Niño. This warming is now known to occur over a wider area covering the central and eastern Pacific and has linkage with the occurrence of some major unusual weather conditions in different parts of the world like severe floods and prolonged droughts. In Southeast Asia, Indonesia and Australia, drier than normal conditions occur whereas central and eastern equatorial Pacific are unusually wet.

Typically, El Niño lasts between 9 to 18 months. It usually begins to develop in the early part of the year, peaks at the end of the year and declines by early part of the following year. El Niño of the same intensity may not give rise to exact replicate of climate patterns.

[source: http://www.kjc.gov.my/english/education/weather/elnino.html ]

Menurut berita² di dada akhbar (bukan akhbar khan.. yang tu dada dia banyak bulu) fenomena ini bermula dari bulan nih sampai September.

Macam mana nak hadapi fenomena ini?

1. Minum banyak air.. pasal badan senang dihidrate cepat kering so memerlukan air yang banyak.

2. Kurangkan aktiviti luar. Pada yang ade asma(bukan asma rojak) dok je umah hahah kang semput sape nak tolong.

3. Kurangkan pembakaran terbuka.

4. Kalo dah teruk nak kuar gak pakai mask. Bukan terus jadi mask rider haha.

5. Sape ade sakit kulit or kulit sensitif arr standby laa ubat.

6. Simpan laa stok air. Kang kemarau payah lak. Kire mandi kolah laa.. jangan lak gi mandi kat kolah surau lak.

7. Kalo leh dok kat umah..lagi bagus.. kurang pencemaran dari asap ejos dan penjimatan berganda haha.

More info padal indeks udara tercemar leh check out url ni --> http://www.doe.gov.my/apims/

Stress Management

Cara-cara menangani stress.

Hidroterapi boleh membantu mengurangkan kadar dengutan jantung yang kadang kala boleh menyebabkan stres. Cuba mandi dengan air sejuk bagi mengimbangi metabolisme. Semasa anda mandi, biarkan aliran air mengalir di sebelah kanan tangan. Kemudian, barulah dibasahkan di bahagian belakang badan. Semasa melakukan ini, pastikan air mengalir di bahu kanan dan barulah di sebelah kiri.

Bersenam 20 minit setiap sesi, sekurang-kurangnya tiga kali seminggu dapat meningkatkan kesihatan fizikal dan emosi.

Ubah suai persekitaran anda untuk menyingkirkan pencetus tekanan. Pilih persekitaran selesa dan bersesuaian diri anda.

Menguap boleh membantu anda relaks dengan meregangkan otot-otot, meningkatkan pengambilan oksigen dan menghilangkan tekanan.

Penggunaan minyak bunga lavender di seluruh badan selepas mandi boleh membantu mengurangkan tekanan. Ini kerana agen aktif minyak lavender akan meresap di dalam kulit dan hidung sekali gus menghilangkan stres.

Kekacang juga adalan sumber vitamin dan mineral yang menyokong sistem kardiovaskular. Memakannya membantu mengurangkan stres dan meningkatkan penumpuan.

Terimalah diri anda seadanya dan cuba menyukai diri sendiri. Realistik terhadap keupayaan anda dan tetapkan matlamat yang boleh dicapai. Cuba lakukan sesuatu yang menimbulkan kepuasan.

Seimbangkan masa kerja dan bermain. Peruntukan masa untuk hobi dan rekreasi.

Rehat dan tenangkan diri anda dengan mandi wap, berurut, meditasi, membayangkan pemandangan yang menenang dan merehatkan serta, menarik nafas panjang akan merehatkan otot-otot.

Amalkan gaya hidup sihat seperti pemakanan sihat dan tidur yang cukup.

Dapatkan sokongan dan bantuan sebelum tenggelam punca. Kongsi masalah dan perasaan dengan seseorang yang boleh dipercayai seperti pasangan hidup, ahli keluarga, rakan-rakan dan pemimpin agama.

Tingkatkan kemahiran anda. Bersedialah untuk membuat sesuatu keputusan dan menangani masalah dengan berkesan. Lengkapkan diri anda bagi menjawat pekerjaan atau kerjaya yang memuaskan.

Luahkan perasaan anda dengan menangis atau ketawa semahunya. (T.T Session tuh penting once a week)

Uruskan masa dengan baik. Senaraikan perkara yang perlu dilakukan mengikut kepentingan.

Elakkan menerima kerja yang terlalu banyak.

Bijaksana dalam membuat keputusan. Pertimbangkan baik buruknya sebelum memutuskan sesuatu.

Belajar menerima kelemahan diri. Jangan gusar mengenai perkara di luar kawalan. Berfikir secara positif dan renungkan kembali pencapaian dan kejayaan dimiliki apabila berasa tertekan.

Bina silaturahim yang baik dengan ahli keluarga dan rakan-rakan. Biarkan diri anda berasa disayangi, dihargai, dihormati dan mempunyai tempat mengadu. Jujur dan bertimbang rasa dalam perhubungan.

Last solution leh guna kit kat bawah nih:

Take care of yourself !

Sejak 2 menjak aku tengok dah ramai member2 aku mula bersenam bersukan dan lain2 lagi termasuklah anak sedara aku (rezdrake.blogspot.com) yang cuba menurunkan berat badannya dengan berbasikal ke tempat kerja(berjaya siot mamat nih x caya checkout blog dia), aku pon rase gak nak menguruskan diri aku nih yang dah lama x bersenam bersukan atau melakukan aktiviti riadah yang sempurna. Tuu pun sejak aku balik dari redang dan aku baru tahu bertapa pentingnya stamina.. hehe biasa laa kat sana aku jadi lifeguard heheh puas aku menguakkan kaki aku x pegi2 gak hahaha.. So aku decide beli kasut sukan baru dan dengan penuh azam dan tekad aku pon gi laa gym kat blakang opis aku (gym precint 9). Ewah cam tetau je aku nak bersenam. 

Dah masuk 3 minggu aku layan treadmill, situp dan segala bende kat gym tuh aku belasah well ade gak nampak penurunan walaupun sedikit hmm ari nih laa 3 kilo turun hmm satu penurunan yang agak bagus bagi aku. Ye arr dah lame x bersukan/senam.. dulu futsal laa bola laa basikal laa joging sambil ushar awek laa.. leh arr maintain body siket. 

Nak bersenam nih memang senang tapi kalo datang tahap malas yang melampau x jadi gak.. kena ade will power gak kalo xde x best gak.. Lagi satu lepas aku tgk citer the biggest looser pehhh giler laa aku pon nak camtuh.. dari situ aku tanam azam untuk menurunkan berat badan aku ke takuk yang lame haha sure wa buat ramai awek cair beb.. hehe. Well wait and see aku lepas 2-3 blan nih cam ner.. anyting aku notekan kat sini. To other yang rase2 badan tuh dah berat nak naik tangga pon dah letih arr cecepat la gi bersenam.. kang x pasal2 hah lu pikir laa sendiri hehe.

Power Nap

Jumpe article nih kat wiki. Just nak share ngan korang.

Whether you're nodding off during the afternoon slump at the office, working a double or a night shift, or fighting drowsiness while driving, a power nap can make you more alert and productive^[1] but only if you do it correctly. Scientists have been studying the power nap--when to take it, how to take it, what to take before you take it, and so on; their findings suggest that the following steps will help you get the most power out of a 

power nap.

Steps

1. Find a good place to nap.
   
   
   • Napping at work - A survey by the National Sleep Foundation found that about 30% of people are allowed to sleep at work, and some employers even provide a place for employees to nap.^[2] If your place of employment isn't nap-friendly, you can take a power nap in your car.
   • Napping on the road - If you're driving, find a rest area to park in. Don't park on the shoulder. Always turn off the car and put on the emergency brake. If it's nighttime, park in a well-lit area with plenty of people around and lock all of your doors.
   • Turn off your mobile phone and any other potential distractions. If background noise is unavoidable and distracting, or if you suffer from tinnitus, putting on headphones with relaxing music may help.
   • If you're sleeping during the day and find that bright light inhibits your ability to sleep, wear sunglasses or use an eye mask to simulate darkness.
2. Have caffeine right before you nap. This may sound counterintuitive since caffeine is a stimulant, but it won't kick in immediately. The caffeine has to travel through your gastro-intestinal tract, giving you time to nap before it kicks in. Taking a "caffeine nap" in which 200mg of caffeine are consumed right before a 20-minute nap will not only improve your performance, but it'll also lessen how sleepy you feel once you wake up.^[3] Skip the caffeine, however, if it's late in the afternoon--you'll have a hard time falling asleeplater--or if you're trying to quit caffeine.
3. When you're close to finishing your coffee (or your green tea, or yourcaffeine jello shot, etc.), set an alarm to go off in 15 minutes. If you're one of those people who has a habit of pressing the "snooze" button and going right back to sleep, put your alarm across the room so that you have to get up to turn it off. Immediately after consuming the caffeine, close your eyes and relax.
   
   
   • Even if you can't sleep, close your eyes and meditate. You might not be used to napping, but if you incorporate short bouts of sleep into a daily routine (taking a nap every day after lunch, for example) you can "train" your body to expect a nap during that time and you'll have an easier time falling asleep.^[4]
   • If you have trouble falling asleep, try one of the commercially available power-nap machines or CDs that play a special soundtrack designed to induce a sleep state.
   • What you're doing during a power nap is capturing the benefits of the first two of the five stages in the sleep cycle. These first two stages take place in the first twenty minutes. In addition to making you feel more rested and alert, the electrical signals in your nervous system strengthen the connection between neurons involved in muscle memory, making your brain work faster and more accurately.^[5]
   • After 15 minutes, not only will your alarm go off, but caffeine will also kick in and help since it blocks adenosine, the neurotransmitter that promotes fatigue.
4. Get up as soon as the alarm goes off. Sleeping for any longer than 20 minutes will be counterproductive. A half hour can lead to sleep inertia, making you feel sluggish and more tired than ever.^[6]
   
   
   • Follow up with physical activity. Get your blood flowing with a few jumping jacks or push-ups, or a little bit of jogging in place.
   • Washing your face and exposing yourself to bright light (e.g. sunlight) can help you feel more awake as well.^[3]

Source: http://www.wikihow.com/Power-Nap

Result: Memang best. refreshing and kalo leh bangun kul 5.30 peh tuh punch out hahaha..