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Today, I have decided to run for 7 KM on a treadmill at Uniten Gym. It was kind of tiring to finish 7 KM with a bit faster than my normal speed.

That's why I managed to finished the 7.4 KM run for 37 minutes approx.

I think I can do better next time and I will do my best. In order for me to increase my stamina and endurance in running I have to actually increase the intensity of my running speed for every workout session day by day.

Tuesday, Thursday, Saturday and Sunday will be my cardio day and for weekends especially on Saturday, I might use that day to get some rest and have a good time for my tummy but not to eat a lot especially lots of fat and oily food...definitely not...its very hard to be very discipline but I will try..huuhuhu

Therefor on Monday, Wednesday and Friday are totally for my total body workout and I will spend at least 10 minutes of running. Run again? yeah...that's the best way to burn your fat! And it can be more efficient when you run after your weight lifting workout because your metabolism has reached to its max to burn out your ugly fat!

Those are all tips I can give for the moment based on my experience and my way of workout...If you want to follow, be my guest...:D

Below are the tips to prevent yourself from H1N1 infection..

• Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
• Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hand cleaners are also effective.
• Avoid touching your eyes, nose or mouth. Germs spread this way.
• Try to avoid close contact with sick people.
• If you get sick with flu, stay home from work or school and limit contact with others to keep from infecting them.

Below are the lists of H1N1 Flu symptoms and if you have detected one of the symptoms in you, please go to any hospital/doctor to do medical check up.

• High Fever
• Coughing
• Runny nose
• Sore Throat
• Nausea or diarrhea
• Loss of appetite
  

Seperti kamu-kamu di luar sana...aku yakin ramai yang tak tahu pasal perkara ni which is berkaitan dengan pemindahan web hosting yang lama (tapak web site anda) kepada web hosting yang baru.

Oleh itu aku akan kongsi maklumat tu dengan korang dan aku dapat maklumat ni daripada laman web jutawan internet Malaysia terkenal which is Dr. Irfan Khairi (gambar)! Berikut adalah cara-caranya...

Kalau anda menjalankan perniagaan Internet, atau mempunyai blog atau laman web, ada kalanya anda perlu berpindah server. Server yang lebih baik untuk menampung kapasiti aktiviti laman web anda. Ini yang terjadi pada IrfanKhairi.com apabila webhosting lama (A) sudah tak larat nak menampung IrfanKhairi.com. So, saya berpindah ke webhosting (B) baru.

Berikut adalah proses berpindah webhosting untuk pengetahuan anda…

1. Webhosting syarikat A akan menghubungi anda untuk beri tahu mereka dah tak dapat menampung kapasiti laman anda. So, anda perlu cari webhosting lain. Saya pun mendapatkan webhosting syarikat B.
2. Sering kali webhosting syarikat B akan membantu dalam proses pemindahan. Kerana mereka dapat ‘business’ . Anda juga boleh request perkhidmatan Web Host Migration ini.
3. Syarikat B akan backup semua file dari syarikat A. Anda perlu beri username dan password anda kepada syarikat B. Mereka akan pindahkan semua file ke server baru (B).
4. Take note, pemindahan file sahaja berlaku sehingga kini. Nama domain (IrfanKhairi.com) belum lagi pindah…
5. Anda perlu pindahkan domain name (IrfanKhairi.com) supaya ditujukan ke webhosting B pula
6. Untuk domain name pula, anda perlu mengubah NAMESERVER domain name dari A kepada B. Untuk mengubahkan nameserver, anda perlu login ke akaun domain name management anda (berbeza dengan akaun webhosting).
7. Ubahkan nameserver kepada nameserver baru (di beri oleh syarikat B… kalau tak, anda perlu minta)

Beri beberapa masa… dan viola! Proses pemindahan pun selesai

*Sebenarnya, langkah 2 & 3 di atas boleh dilakukan oleh anda sendiri. Melainkan, sekiranya anda mempunyai pelbagai script/program/database atau tak ada masa melakukannya, minta perkhidmatan “Web host migration” ini dari webhost baru anda. Sering kali percuma… adakalanya mereka charge.

Didapatkan dari www.irfankhairi.com

Aku sekarang ni sebenarnye tengah duk menaip2 modul untuk Aviation Management College. Ada lagi 130 pages yang aku kene buat...huhu...CHayoyok Muazan!! Kalau satu hari aku target buat 10 pages, insya-Allah aku dapat habis kan dalam 13 hari lagi.....yeah!

Tapi sekarang ni aku nak share ngan korang camne nak survive dalam karier. Kalau kita dah kiok dalam karier kita memang jawabnya susah lah nak survive dalam hidup ni lebih2 lagi karier kita tu la yang menjana pendapatan untuk kita.

Ya, memang aku tak mula kerja lagi pun. Karier pun takda lagi. Tapi daripada apa yang aku dah baca dan berdasarkan pemerhatian aku, antara cara untuk kita boleh survive dalam karier kita dan at the same time ingin improvekan skill kita adalah dengan cara double kan bidang anda atau pelajari pelbagai teknik dan kemahiran selain daripada apa yang korang usahakan sekarang.

Double kan bidang anda bermaksud, jika anda seorang pelajar ijazah muda kejuruteraan awam (cam kes aku la)...pastikan selepas ni korang amik plak master dalam bidang perniagaan atau MBA. Aku bercadang untuk sambung amik MBA. So hopefully harapan aku tu berjaya dicapai! Sebab apa double? Sebab, kalo korang perasan...sekarang ni kalau korang nak apply kerja sebagai contoh aku la...amik kejuruteraan awam, kalau nak apply kerja, ramai je yang ada ijazah muda kejuruteraan awam tapi masalahnye sekarang bakal majikan nak seseorang yang unik dan lain dari yang lain. So at least kalo korang ada double (pastikan yang berkait la..jangan amik degree civil engineering ngan sijil kulinari sude), korang ada harapan cerah untuk impress kan bakal majikan korang.

Pelajari pelbagai teknik dan kemahiran. Skang ni majikan nak pilih pekerja sangat susah pasal ramai sangat yang apply. Tapi benda ni akan jadi lagi senang bile dorang nampak seseorang yang banyak kemahiran dan lain daripada yang lain. Pelajari kemahiran2 macam bagaimana untuk berhubung dengan orang lain (penting!), NLP (neuro linguistic programmimg), belajar cara pengurusan kewangan, dan banyak lagi!

belajar menyanyi tak masuk k....tapi kalo nak belajar gak okey je...cume pastu korang leh la masuk akademi fantasia yang makin bosan tu..hehehe

Sejak dari Jumaat minggu lepas, aku dah target nak pergi join himpunan manusia yang aku yakin ramai gila kat PWTC.

Kenapa? Ada apa kat situ?

Ya, disitulah tempat berlangsungnya Pesta Buku Antarabangsa dimana ianya akan menjadi syurga buku dikalangan pembaca-pembaca buku mahupun komik. Dengan tawaran harga yang sangat hebat sehingga mencecah 80% discount...sape yang tak nak? Rugi kalau tak rebut peluang ni.

Banyak participant yang datang macam daripada Karangkraf, Alaf 21, True Wealth Sdn Bhd, Telaga Biru, MPH dan banyak lagi!( Aku sebut yang mana aku tau je la pasal aku baca buku dorang)

So aku takmo melepaskan peluang ni untuk membeli buku-buku motivasi dan perniagaan yang aku dah aim daripada dulu! Buku-buku seperti Jutawan dari Planet Jupiter hasil tulisan pakar kewangan Malaysia, Azizi Ali dan Perniagaan Internet hasil tulisan Irfan Khairi merupakan buku-buku yang aku beli. Buku tulisan Irfan Khairi je dah ada 3 yang aku beli sejak tahun lepas macam Rahsia Jutawan-jutawan Internet Terbongkar, Nota Jutawan Nota Motivasi, Nota Jutawan Nota Perniagaan dan juga buku 'legend' tulisan Andrew Carnegie yang bertajuk Bagaimana Mempengaruhi Seseorang dan Mendapat Kawan. Alhamdulillah semua buku tu aku dah habis baca tapi masih kena baca banyak kali untuk memperbaiki diri dan mendalami ilmu-ilmu tersebut. Baca sekali je memang tak berkesan la. Bak kata Dr Haji Fadzillah Kamsah, kena baca 21 kali baru masuk kepala! WOOoOo~

So tadi aku dah borong 5 buku motivasi dan perniagaan disamping bakal menjadi antara buku rujukan aku untuk menjadi jutawan dan bagaimana menguruskan kewangan. Borong beb! Lepas aku dah baca buku2 camni baru aku tau, untuk jadi millionaire kita kene banyak baca buku-buku camni. Samala cam blajar engineering ke medik ke. Baru leh berjaya. Kalau setakat 10 buah buku je baca tak cukup. Nak kena beratus-ratus malahan beribu kalau boleh. Kebanyakkan jutawan dan orang berjaya didunia ni pasal diorang banyak baca buku-buku motivasi dan perniagaan dan bukan buku PORN! So Porn tak leh masuk. Hahaha.

Antara tips untuk menjadi jutawan adalah, kita tak semestinya kena berniaga untuk menjadi jutawan. Kerja makan gaji pun boleh cuma lambat la progress jutawan dia. Pasalnya, kita kena selalu menabung. Bayangkan kalo kita dapat duit sebulan RM20 000 tapi belanja sampai RM18 000 pastu kite bandingkan ngan orang yang gaji RM5000 pastu belanja RM2000....sapa yang dapat buat saving lebih? Its not actually the matter of how much you get but its the matter of how much you spend your money. That important......

Apa kata anda?

Aku nak share something ngan korang. Tadi aku baru dengar kat radio Era masa Dato' Dr Fadzillah Kamsah nye sesi ceramah ringkas. Kali ni topik dia pasal tarik menarik...bukan main tarik tali dan bukan main tarik kereta cam orang yang tak bayar duit sewa kereta dia tu lepas tu kena tarik ataupun main tarik rambut.

Hmmm..bile pikir pasal internship ni memang la menarik...kekadang tu banyak benda nak kene pikir n consider..sampai leh jadi pening mengalahkan nak jawab soklan final plak..Namun jika dilihat dari sudut pandangan En Muazan..berikut adalah beberapa faktor yang perlu diberi perhatian untuk pertimbangan

1. Elaun:

3 bulan bekerja tanpa elaun adalah satu perkara yang membosankan. Memang kadang-kadang experience yg disediakan lebih cam menarik namun 3 bulan takde gaji dah rase cam orang bodoh plak. Let say sebulan gaji RM400..3 bulan dah RM1200 kan?? banyak wooo..sape nak bagi..boleh beli macam2...@@ mate duitan jap..time is money so dont waste it! WooOoO~

2. Pengalaman bekerja:

Okla, sape taknak dapat intern kat tempat yg leh provide pengalaman kerja yang best disamping pengetahuan yg akan dapat banyak? Tapi percayalah, 3 bulan itu tak banyak benda yg kite leh belajar..tup tup dah habes intern..tak habis dpt experience. Namun kita perlu pikir, mungkin kita akan dapat kerja lagi best daripada intern lepas grad nanti. So dun worry to much about experience during intern.

3. Jarak tempat kerja dengan rumah:

Perkara ini mungkin perkara kecik dan kebanyakkan student nak yg dekat2 ngan rumah je tapi ade yg suke merantau jauh2..kadang2 rumah kat ampang tapi intern kat kelantan..WooOoO~ respect la orang ni.

Sebagai konklusi, pilihlah tempat yg leh provide elaun yg best. Experience leh dicari so dun worry. Duit boleh dicari tapi kalo dok kerja je siap shift lagi bilenye nak cari duit?? kan kan?? melainkan kalo parents sanggup bagi elaun yang banyak bulan2..huhuhu

WoOooOO~

renung2kan dan selamat beramal!

p/s: Keratan post ini diambil daripada comment Encek Muazan dalam blog Erin si Budak Tembam berkenaan dengan dilemma internship a.k.a confiusnyee..

Hello folks. I believe that now we are all having a very big problem which is the economy crisis. Its perhaps the worst ever cases have ever happened to our world since the last few decades. Luckily the petrol or gas price is decreasing each day and sometimes increased a little bit. If i'm not mistaken by the time I'm doing this post the price is around $55 a barrel.

" NEW YORK – Crude-oil futures were little changed Monday in a market preoccupied with the strength of demand as world economies cool off.
Light, sweet crude for December delivery was recently up 36 cents, or 0.6%, at $57.40 a barrel on the New York Mercantile Exchange, after falling to lows near $55 a barrel. January Brent crude on the ICE Futures exchange was up 33 cents at $54.57 a barrel."
-Wallstreets Journal, Nov 17 2008

Therefore I would like to share with you guys on how to save up your money spending for petrol or gas. You can actually save your budget up to 33% on this energy source. There are a few tips which you can apply but I will give it one by one or in other words post by post to make it more interesting. Catch you later!

A refreshing way to cool off in the summer, freshly made juice is also packed with nutrients and vitamins and can help you self-heal naturally. From preventing high blood pressure to helping you hear, juicing is an amazing way to bring nutrition and health to your life for many long years.


Just Juice It!

Be sure to make the juice fresh before drinking, as nutrients are lost the longer the juice sits around. Also, blenders do not separate the juice from the plant fibers, and this means that, aside from making the juice chunky, the fibers may lock some of the nutrients and prevent them from being absorbed by the body.
A juicer will separate the juice from the fiber, allowing the body to easily absorb the nutrients, as they have been released from the fibers. Of course, you should not miss out on the health benefits of juice just because you don't have a juicer. A blender will work in a bind. Also, these days, there are several health stores and cafes that can make any fresh juice you want while you wait.

1. Celery Juice to Lower High Blood Pressure

High blood pressure is often the root cause of stroke, heart disease, and kidney failure. A time-tested Chinese remedy for this condition is celery juice, which can be made with a blender or a juicer. Two to three 8 oz glasses a day for a month can help prevent high blood pressure or restore it to normal. Additionally, celery is known to prevent gout and other arthritic conditions. Studies have found that this stalk is packed with over a dozen anti-inflammatory agents, including apigenin, a cox2-inhibiting compound similar to some anti-inflammatory drugs. Get the benefits without the side effects!

2. Sunburn Soother

Sunburn can include symptoms of itching, painful blistering, redness, and swelling. When you are sunburned, it is incredibly important to rehydrate the body with fluids. Mix 12 ounces each of pineapple and black cherry juice together to help reduce inflammation and heat. Bromelain - found in pineapples - is a mixture of protein-digesting enzymes, which contain active substances that help reduce inflammation and aid in digestion.
The secret to the health benefits of cherry juice lies in the deep red skins. These skins contain the antioxidant compound called anthocyanins, which help the body relieve inflammation. As added bonuses, these compounds also protect you against heart disease and cancer and have been found to keep diabetics healthy. Drink two to three cups daily to soothe the burn.

3. A Juicy Hearing Aid

An ancient remedy for improving hearing is made from garlic and onions, carrots, and parsley. Put 2 oz of water in a blender with 1 medium-sized chopped onion, 2 chopped carrots, and a generous bunch of parsley. Take out the pulp and keep the juice. Press the raw garlic to get garlic oil, and add to the juice. The garlic will help to increase blood flow to the auditory nerve, and the carrots and parsley are rich in vitamin and C, and niacin, which naturally help improve your hearing function. Drink this juice on a daily basis for a month. If you prefer a more liquid juice, feel free to water this mixture down or add it to other juices.

4. Bright Eyesight Essence

An age-old Chinese folk remedy for clearing the vision is a blended juice made from celery, peppermint, and Chinese parsley. Research has caught up with this wisdom, and we know that luteolin, an antioxidant bioflavonoid found in many herbs and foods, included the three ingredients to this juice has been found to provide the best protection of cell DNA from radiation. Evidence shows that luteolin helps protect the eye from UV radiation damage, as well as from glycation, a process in which sticky sugar molecules bind up protein, which can cause damage to the retina. Luteolin also promotes healthy blood sugar levels and regulates insulin sensitivity. Blend together celery, peppermint, and Chinese parsley in a blender with a little water or a juicer. Drink this fresh juice daily to see well into the future!

5. Heartburn Helper

Juice one medium raw potato in a juicer or a blender, put through a strainer and mix the juice with a cup of warm water. Drink this on an empty stomach in the morning when you first wake up. It will coat and sooth your stomach, as well as reduce acid.These juices are not meant to replace any medications that you may be taking for conditions. Rather, they can supplement treatments you are already receiving and generally keep you body in good working order.I hope you find the ways to drink to your health! I invite you to visit often and share your own personal health and longevity tips with me. May you live long, live strong, and live happy!


By Dr. Maoshing Ni


source obtained from - http://health.yahoo.com/experts/drmao/15307/5-healing-juice-drinks/

Pesanan ini ingin saya tujukan terutama kepada pengguna tandas awam wanita kerana perkara ini telah dialami sendiri oleh adik saya ketika dia menggunakan tandas awam wanita di Times Square. Ceritanya bermula macam ni, adik saya sedang mencuci muka di dalam toilet tersebut kemudian dia terperasan kelibat seorang lelaki botak sedang menyorok di dalam salah satu tandas. Adik saya terus memanggil seorang wanita dan juga seorang makcik pencuci tandas yang berada di dalam tandas ketika itu. Makcik pencuci tandas itu terus mengejar lelaki tersebut yang cuba melarikan diri dan tidak diketahui lagi apa yang terjadi selepas itu. Lelaki itu dikatakan berlari terus kedalam surau lelaki berserta barang-barang yang dibawa di dalam beg plastik. Perkara ini diberitahu oleh adik saya sejurus selepas saya selesai solat. Adik saya rasa bersyukur sebab tidak menggunakan toilet ketika itu.

Jadi kepada semua wanita diluar sana, tingkatkan langkah keselamatan anda ketika menggunakan tandas awam! Pastikan anda betul-betul rasa secure tanpa sebarang kamera yang memerhatikan anda!

A woman came out of her house and saw 3 old men with long white beards sitting in her front yard. She did not recognize them. She said “I don’t think I know you, but you must be hungry. Please come in and have something to eat.”
“Is the man of the house home?”, they asked.
“No”, she replied. “He’s out.”
“Then we cannot come in”, they replied. In the evening when her husband came home, she told him what had happened.
“Go tell them I am home and invite them in!” The woman went out and invited the men in.
“We do not go into a House together,” they replied.
“Why is that?” she asked.

One of the old men explained: “His name is Wealth,” he said pointing to one of his friends, and said pointing to another one, “He is Success, and I am Love.” Then he added, “Now go in and discuss with your husband which one of us you want in your home.”
The woman went in and told her husband what was said. Her husband was overjoyed. “How nice!”, he said. “Since that is the case, let us invite Wealth. Let him come and fill our home with wealth!”
His wife disagreed. “My dear, why don’t we invite Success?”
Their daughter was listening from the other corner of the house. She jumped in with her own suggestion: “Would it not be better to invite Love? Our home will then be filled with love!”
“Let us heed our daughter’s advice,” said the husband to his wife. “Go out and invite Love to be our guest.”
The woman went out and asked the 3 old men, “Which one of you is Love? Please come in and be our guest.”
Love got up and started walking toward the house. The other 2 also got up and followed him. Surprised, the lady asked Wealth and Success: “I only invited Love, Why are you coming in?”

The old men replied together:
“If you had invited Wealth or Success, the other two of us would’ve stayed out, but since you invited Love, wherever He goes, we go with him. Wherever there is Love, there is also Wealth and Success!“

The morale of the story is fill up your life with love and happyness. Then later wealth and success will come.


Quoted from http://www.irfankhairi.com/ (source received: 2 June 2008)

Hello readers! I believe that many of us wont realise about this. What I mean 'this' is the attack of bacteria, viruses or in short we call as infectious organisms. How they attack you and what is the alternative way? Simple, we as a human will go to the toilet at least 2 times a day, right? After we have finished the 'business' in the toilet we will flush everything right?

For your information, the time we flush actually it will splash out at least 1 million infectious organisms from the toilet bowl and the distance can reach up to 20 feet in radius to the nearby surface. So the chances for those to reach you is very high!

There are few viruses and bacteria that can harm you such as Shigella, E. Coli, Salmonella, Norovirus and hepatitis A. These viruses and bacteria can cause you a slew of nasty symptoms such as diarrhea, fever and vomiting.

Your best defense? Make sure you close the lid before you flush and , please, wash your hands. =)

Hello readers! mothers day is just around the corner. On 11 May we will be celebrating Mothers day all around the world. But until today I still dont know what to give to my mother. I want to give her something that she can keep as long as she can. For instance, a card or picture that she can frame, a vase of flowers or a massage machine from OSIM or OGAWA(this is ridiculous because I dont have money..haha).

These few facts might give you some inspirations! All of the stories given are based from true story. Lets check it out!

• Einstein (pic) was 4 years old before he could speak.
• When Thomas Edison was a youngster, his teacher told him he was too stupid to learn anything. He was counseled to go into a field where he might succeed by virtue of his pleasant personality. Thomas Edison adalah pencipta lampu mentol.
• F.W. Woolworth got a job in a dry goods store when he was 21, but his boss would not permit him to wait on customers because he “didn’t have enough sense to close a sale.” Kini, Woolworth adalah pasaraya ternama di UK
• Issac Newton did poorly in grade school and was considered "unpromising".
• A newspaper editor fired Walt Disney because he “lacked imagination and had no original ideas.
  

I believe that every person that I have stated above you know. Am I right? They're all famous with their success stories but we have to remember that they also have their own black history and they still can survive until they became a well known person because of their contribution!

What was their secret? Never give up was surely one of their keys to success!

(Source:http://www.irfankhairi.com/ - retrieved on 5 May 2008)

Hai there readers, I'm glad today that I have finally done something that I have awaited for so long, to score a goal from football or soccer game in UNITEN! Hehe, it might sounds funny to you but for me I'm very glad and grateful after I have scored a goal for my team and beat our opponent 6-3 in a friendly match. Even though the team that I played for was not my real team but I really proud of myself and my team.

Hello News4u.com readers! Today I would like to share with you on how to maintain your high motivation! I think everyone of us have experienced this kind of thing. At first the motivation is very high but when time goes by, your motivation gone just like that. I also have faced this problem. So how to overcome it? how to maintain our motivation?

Riches is not determined by how high is your salary. But how much you can save up your money!

If you earn RM10,000 monthly but you spend RM9800, you will save up only Rm200 BUT if you earn RM3500 monthly and you spend just RM3000, meaning your saving would be RM500 permonth. Can you get the picture?

Renung-renungkan dan selamat beramal..muehehe