hiking tips的八卦，Yahoo名人娛樂都在討論

Hari ini saya akan kongsikan amalan seharian saya sehingga ke tahap ini. Tempoh masa yang diambil setahun (May 2019 - May 2020, bersamaan 116kg ke 66kg)

1) Wajib ambil sarapan pagi, jangan pernah skip langsung walau sekali. Disarankan jangan tidur selepas subuh. Waktu terbaik untuk sarapan pagi adalah 7.00 hingga 8.00 pagi. Contoh sarapan yang diambil roti wholemeal, telur rebus/separuh masak 2 biji, pisang/ jambu batu/yogurt greek.

2) Jam 10.00-11.00 pagi, makan lagi buat mcm snacking sambil2 buat kerja tu buat snacking seperti kekacang, jambu batu atau epal.

3) Jam 1.00-2.00 ptg lunch time. Wajib ambil lunch ye! Jgn sesekali skip! Lunch yg biasa diambil segenggam nasi putih pastikan sebesar penumbuk, ayam/ikan/tempe (sumber protein paling baik!) dan sayur sayuran (protein dan sayur sayuran pastikan yg tidak bergoreng)

4) Jam 3.00-4.00 ptg buat snacking lagi seperti epal/kekacang/jambu batu/buah naga/pisang

5) Jam 5.30-6.30 ptg ambil masa untuk workout atau buat kardio atleast 30 minit! Saya selalu akan jogging atau hiking.

6) Jam 7.00-7.30 mlm dinner time. Saya elakkan nasi utk waktu malam. Tp saya akn ambil sumber protein yg byk untuk naik kan muscle hasil penat dari workout. Saya amalkan 1/2 protein dan 1/2 sayur sayuran untuk satu pinggan yg besar. Antara sayur sayuran yg bagus adalah timun, brokoli, lettuce dan tomato.

7) Jam 9.00-9.30 mlm selepas isyak, saya akn buat teh hijau panas tanpa gula.

8)Tips lain2 , jgn sesekali ambil minuman yg bergula, bayankkan minum air kosong setiap hari, elakkan apa jua sos, banyakkan buat research, pastikan tidur awal pada waktu malam, pastikan dapat rehat yang cukup dan mental kena sentiasa kuat! Semoga manfaat untuk semua 😊

Pssst: Cuma bulan puasa je tak boleh nak control makan sebab makanan yg dijual semua mengiurkan 🤣🤣🤣

Losing weight is a mind game. Change and never give up your mind. Trust me 😊

Credit to : Faiz Saumi

【單身挑戰】學會獨處的藝術

⭐獨自和自己相處原來都需要練習
⭐孤獨不一定是承受而是享受
#星期二提升正能量

獨處不可怕
一個人生活大挑戰
單身生活可怕嗎？有人因為單身而感到空虛寂寞凍，所以找個對象但求「脫單」，但這樣的關係未必能長久，因為兩個人一起的寂寞，比一個人的孤單更可怕。近年有一個新興詞語叫「單身力」，是指我們獨處的能力，單身人士要學會享受獨處的時光，就算有伴侶生活的人，總不能一日24小時如「連體嬰」般生活，學會獨處能幫助個人成長，不會當對方缺席時便方寸大亂、失去自我。以下的「獨處成長挑戰表」，一般人去到Level 7已經相當厲害，如果你能挑戰更高Level，小編看到的不是孤獨，而是堅強而獨立的身影。

獨處成長挑戰表
Level 1 一個人買餸
Level 2 一個人逛街
Level 3 一個人去Cafe
Level 4 一個人入戲院睇戲
Level 5 一個人唱K
Level 6 一個人吃韓燒
Level 7 一個人打邊爐
Level 8 一個人去酒店歎下午茶
Level 9 一個人吃米芝蓮三星法國菜
Level 10 一個人吃自助餐
Level 11 一個人行山
Level 12 一個人聽演唱會
Level 13 一個人去主題樂園
Level 14 一個人去郊野公園燒烤
Level 15 一個人去Staycation
Level 16 一個人去本地遊
Level 17 一個人打Overcooked
Level 18 一個人出埠旅行
Level 19 一個人搬屋
Level 20 一個人去做手術

生活上大小事都要自己一個面對，開始時很困難，但當你一步一步成功挑戰自己，就會發現辦法總比困難多，遇到壓力時記得適度減壓，囤積壓力會導致肝鬱影響健康。

✔️CheckCheckCin 紙包茶療推介：火龍果玫瑰茶
材料：紅火龍果、冰糖、蜂蜜、玫瑰花、檸檬及白毫烏龍
功效：疏肝解鬱，潤腸通便，適合有大便不暢、有壓力、經常嘆氣、暗啞肌膚的人士。
注意：適合月經前飲用；月經期間、孕婦不宜。

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留言或按讚👍🏻支持一下我們吧！❤️ 歡迎 Follow 我們獲得更多養生資訊。

Living alone is not scary
Are you up for the challenge?

Is being single scary? Some people feel lonely from being single and find a partner just to fill the gap. But this type of relationship typically will not last as the combination of two people’s loneliness is worst than that of a single person. Recently, there is a popular term in Chinese that refer to someone’s ability to be alone, and single people learn to enjoy alone time. Even if you are in a relationship, you should not be joint at the hip 24 hours a day. Learning to be alone can help a person grow so that you will not be lost when your significant other is not around. Here is a list of challenges to test your ability to be on your own. It would be an achievement for individuals who have made it to Level 7. If you can attain a higher level, no one would dare to say you are lonely because you are one strong and independent person!

Challenge to test your ability to be on your own:
Level 1 Buy ingredients for cooking on your own
Level 2 Go shopping on your own
Level 3 Visit cafés on your own
Level 4 Watch movies in cinema on your own
Level 5 Go karaoke on your own
Level 6 Eat Korean BBQ on your own
Level 7 Eat hotpot on your own
Level 8 Enjoy afternoon tea in a hotel on your own
Level 9 Savour three-star French cuisine on your own
Level 10 Enjoy buffet on your own
Level 11 Go hiking on your own
Level 12 Attend concerts on your own
Level 13 Have fun in a theme park on your own
Level 14 Enjoy BBQ in a countryside recreational park on your own
Level 15 Go on a staycation on your own
Level 16 Travel locally on your own
Level 17 Play the ‘Overcooked’ video game on your own
Level 18 Travel out of city on your own
Level 19 Move to a new home on your own
Level 20 Go for surgery on your own

In life, we have to deal with a lot of things by ourselves. Sometimes it can be difficult at first, but when we gradually challenge ourselves, we will soon realize it might not be as tough as we imagined. It is important to de-stress appropriately when we are under a lot of pressure. Otherwise, the stress accumulated in our body can hurt the liver and will have an adverse impact on our health.

✔️CheckCheckCin Paper Pack Drink Recommendation : Dragon fruit rose tea
Ingredients: water, dragon fruit juice, rock sugar, honey, rose, lemon juice concentrate, oolong tea
Effects: Loosens bowel to relieve constipation, relieves stress, aids digestion and burns fat. Suitable for those with difficult passing stool, stress, frequent sigh and dull complexion.
Note: Not suitable for menstruating women, but can have this tea before period. Not suitable for pregnant women.

Welcome to order through our website: www.checkcheckcin.com

Comment below or like 👍🏻 this post to support us. ❤️ Follow us for more healthy living tips.

#男 #女 #我狀態OK #我有壓力

If you are a beginner in hiking, Nuluh Lapai trail is perfect for you. Tips: wake up before dawn for a sunrise hike. You can thank us later. 😉
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📸 @traworld98
📍Nuluh Lapai, Telipok
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#sabah #borneo #malaysia #tourism #photooftheday #nature #fun #photography #beautiful #enchantingsabah #travellater #traveltomorrow

Trip kali ini aku buat satu challenge iaitu cuba survive selama 24 jam di pulau dengan hanya menggunakan 10 barang yang aku pilih di kedai ECO yang setiap satu berharga RM2.10 sahaja.Tonton sehingga habis video untuk mengikuti pengalaman aku disana.

Jom Follow/Like Social Media F.O.C guys:

Di Facebook: https://web.facebook.com/FCampM/
Di Intagram: https://www.instagram.com/frugal_outdoors_camping/?hl=en
Business/Review/send me your product deal via email frugaloutdoorchannel@gmail.com

FAQ (soalan popular & jawapan)
1) Q: Tent yg FOC pakai sekarang
A: Naturehike Cloud Up 2 (https://shopee.com.my/Naturehike-Cloud-Up-2-Person-Tent-Free-Standing-Ultralight-Camping-Tent-i.129217730.2134224500)
2) Q: Flysheet yg FOC pakai sekarang
A: Hisea 3x3 meter (tak dijual lagi sekarang,company stop production)
3) Q: Guna kamera apa
A: Canon 200D + GoPro Hero 6 + Akaso V50X
4) Q: Guna motor apa
A: Bajaj/Modenas V15 (dah modi@custom,kos RM3200+)
5) Q: Tak takut hantu ke
A: Ajaran Islam tak suruh takut hantu,percaya wujud dah la geng hehe
6) Q: Boleh join
A: Tak janji boleh (tak plan trip biasa last minit suka2 hati je on)
7) Q: Macam tengok arah Kiblat
A: Ada jual kompas Kiblat atau boleh guna aplikasi di HP
8) Q: Macam mana berak/kencing
A: Tempat xda toilet guna konsep korek&kambus,cuci guna air sungai/laut
9) Q: Nama alat nyalakan api gores-gores tu apa
A: Ferro Rod (https://shopee.com.my/Ferro-Rod-Fire-Starter-F.O.C-i.283444682.6744637782)
10) Q: Kasut boot yang digunakan
A: Altama Maritime Assault Mid Cut
11) Q: Seluar outdoor yang dipakai
A: Mahameru Survival Soul (Indonesia)
12) Q: Abg ni solat tak??
A: Kalau tak solat,tak ingat Tuhan kau ingat aku berani ke camping sorang2 tu haha


Tonton video-video dari kategori sama klik link ke playlist:
Solo Camping - https://bit.ly/2YXekjz
Motor Camping/Custom - https://bit.ly/2MIEvnj
Camping with friends - https://bit.ly/2TaV64y
Bushcraft Project - https://bit.ly/2ZGiqcL
Camping Tips,Hiking & Others - https://bit.ly/2YH2RED

#24hourschallenge #survival #solocamping

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Most of us would like to START exercising but we do not know Where or How to start, hence we lose motivation after a month of not seeing results plus boredom. The video will tell you EVERYTHING you need to know in starting a successful Workout Plan, to keep you motivated, and most importantly to achieve your GOALS!

For example how many days should I workout? How long for? How many repetitions and sets should I perform? What time of the day is best to workout? What exercises should I perform to lose weight? How long should I rest in between each set? How hard should I push myself? When will I see results? How important is my food intake?

All these questions will be answered in this video plus more nutritional and motivational tips as we work towards your goal in the next 8 weeks.

I've called the 8-week challenge the 'Fit & Feminine' workout! Just like most of you, I want to be fit but still feminine looking at the same time (not too muscular eh!)

There are 2 plans for you to choose from:
a) 3-day Workout Plan
b) 5-day Workout Plan

Both workout plans are as below. Please feel free to write them down and go through my 'Workout With Me' videos to perform these exercises. You may adjust the days according to what suits you best so long as you stick to exercising for either 3 or 5 days. They can be performed both in the gym or at home.

The 3-day Workout Plan (Suitable for Beginners)

Monday: Cardio + Total Body + Core
Warm Up: 5 -- 10 minutes
3 Lower Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
3 Upper Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
2 Abs Workouts: 2-3 sets each workout, 12 - 15 reps each set
Cardio: 20 -- 30 minutes moderate intensity
Cool Down: 5 -- 10 minutes total body stretches

Tuesday: Rest

Wednesday: Cardio + Total Body + Core
Warm up: 5 -- 10 minutes
3 Lower Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
3 Upper Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
2 Abs Workouts: 2-3 sets and 12 -- 15 reps each
Cardio: 15 -- 20mins higher intense cardio
Cool Down: 5 -- 10 minutes total body stretches

Thursday: Rest

Friday: Cardio + Total Body + Core
Warm up: 5 -- 10 minutes
3 Lower Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
3 Upper Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
2 Abs Workouts: 2-3 sets and 12 -- 15 reps each
Cardio: 20 -- 30 minutes moderate intensity
Cool Down: 5 -- 10 minutes total body stretches

Saturday: Active Rest
Perform an activity you enjoy. For example dancing, walking in the park, horse riding, swimming, hiking, window shopping etc.

Sunday: Complete Rest


The 5-Day Workout Plan

Monday: Cardio + Lower Body + Core
Warm Up: 5 -- 10 minutes
4 Lower Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 - 15 reps each set
Cardio: 20 -- 30 minutes moderate intensity
Cool Down: 5 -- 10 minutes total body stretches

Tuesday: Cardio + Upper Body
Warm Up: 5 -- 10 minutes
4 Upper Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 - 15 reps each set
Cardio: 15 -- 20 minutes higher intensity
Cool Down: 5 -- 10 minutes total body stretches

Wednesday: Active Rest
Do an activity you enjoy. For example dancing, walking in the park, horse riding, swimming, hiking, window shopping etc.

Thursday: Cardio + Lower Body + Core
Warm Up: 5 -- 10 minutes
4 Lower Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 - 15 reps each set
Cardio: 20 -- 30 minutes moderate intensity
Cool Down: 5 -- 10 minutes total body stretches

Friday: Cardio + Upper Body + Core
Warm Up: 5 -- 10 minutes
4 Upper Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 - 15 reps each set
Cardio: 15 -- 20 minutes higher intensity
Cool Down: 5 -- 10 minutes total body stretches

Saturday: Cardio + Total Body + Core
Warm Up: 5 -- 10 minutes
4 Total Body Workouts: 3 sets each, 15 reps
3 Abs Workouts: 3 sets and 12 -- 15 reps each
Cardio: 20 -- 30 minutes moderate intensity
Cool Down: 5 -- 10 minutes total body stretches

Sunday: Complete Rest because You Deserve It!


Do not skip your warm-ups and cool down. It's essential to warm up your muscles to avoid cramps and cool down to avoid injuries as well as muscle soreness.

Please like and share this video.
Subscribe to my channel for new fitness and nutritional video weekly:
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Go to my website for daily inspiration, printable workouts and to know what I'm up to:
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Send me a mail:
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1 day Japan travel itinerary guide on what to do and eat in Kobe. Kobe offers much much more than just Kobe Beef!

Kobe is under an hour away from Kyoto and Osaka, so it makes the perfect day trip as well.

Kobe is very well known for their famous Kobe Beef, however this city has much more to offer than just that. In this video let me show you how to travel around Kobe efficiently and visit the must see places in just one day.

1 day in Kobe is enough to see the main areas of the city, however if you want to do more activities like hiking, going to the onsen or more hands on cultural experiences then a few days would be better.

Also, If you have more days to spend here then I definitely recommend checking out more of the local areas and back streets!!!

Things to do in Kobe city, Japan:

JR Shin-Kobe Station
Shin-Kobe Ropeway
Nunobiki Waterfall
Nunobiki Herb Gardens
Kitano District (Ijinkan foreign residents houses)
Sannomiya Station
Steakland Kobe Beef
Nankinmachi Kobe China Town
Meriken Park
Kobe Great Hanshin Earthquake Memorial Park
Kobe Maritime Museum
Kobe Port Tower
Kobe Harborland
Kobe Cruising
Mosaic Shopping Mall
Kobe City Hall 24th Floor Free View

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