STID1103 COMPUTER APPLICATION IN MANAGEMENT

Sample Workout Schedule

One thing that may actually help you is seeing a sample workout schedule that includes all the workouts you need, whether you're a beginner, intermediate or a more advanced exerciser.

Monday

Cardio 20-30 minutes. You can choose from one of the following.

Sample Cardio Workouts :

Beginner Stationary Bike

Beginner Walking Workout

Beginner Elliptical Workout

Tuesday

Total body strength and core training. You can choose from one of the following.

Sample Strength Workouts :

Beginner Total Body Strength - Level 1

Beginner Total Body Strength - Level 2

Beginner Total Body Strength - Level 3

Wednesday

Rest or Gentle Yoga/Streching

Thursday

Cardio 20-30 minutes. You can choose from one of the following.

Sample Cardio Workouts :

Beginner Stationary Bike

Beginner Walking Workout

Beginner Elliptical Workout

Friday

Total body strength and core training. You can choose from one of the following.

Sample Strength Workouts :

Beginner Total Body Strength - Level 1

Beginner Total Body Strength - Level 2

Beginner Total Body Strength - Level 3

Saturday

Cardio 20-30 minutes. You can choose from one of the following.

Sample Cardio Workouts :

Beginner Stationary Bike

Beginner Walking Workout

Beginner Elliptical Workout

Make a real difference to your eating regime by creating a healthy eating haven

Whether you want to lose weight or simply eat healthily, making your kitchen a place of inspiration where you’re motivated to cook – and cook well – is essential. But this doesn’t mean you have to spend a fortune on a complete kitchen redesign. A few smart investments in some good pieces of kit will help you get more creative, which in turn will please your taste buds, help keep you slim, save you money in the long run /and/ make your kitchen a more pleasing place to hang out. Plus, clearing out the junk that’s cluttering your cupboards, fridge and freezer and replacing it with whole foods, fruit and veg means you’re more likely to make meals from scratch, even when you’re busy, tired or simply lusting after junk. Research by Cambridge University indicates that people who spend more time preparing and cooking meals are more likely to have a cleaner diet than those who skimp on time in the kitchen. So give your kitchen the attention it deserves and the weight will slip off, we promise!

1 Get creative

Make your kitchen an enticing place to be and you’re more likely to make meals from scratch. ‘I prep everything when I get it, which makes my kitchen a lovely place to hang out. Nuts go in beautiful Mason jars in the fridge, vegetables are washed and stored in boxes and fruit arranged according to age and ripeness. So whenever I want to make something it's all ready, waiting and available for me,’ says Geeta Sidhu-Robb, CEO and founder of Nosh Detox.

2 Cook with a nutritious cooking oil

Move over olive oil! If there’s one oil that deserves pride of place in your kitchen pantry it’s coconut oil. And it’s not just for cooking – as well as frying with it, you can use it as a moisturiser, make-up remover or hair tamer! ‘Coconut oil is a “stable” fat, due to its special composition of medium chain fatty acids. This means that its molecules don’t turn into the dreaded trans-fats, which most vegetable oils become when heated. It also works wonders as a butter replacement when baking, allowing you to benefit from its antibacterial, cholesterol-lowering properties,’ says Lily Simpson of Detox Kitchen.

3 Kit out your kitchen

Pasta is the ultimate comfort food, but when you’re watching your carb intake or following a gluten-free diet, a big bowl of spag bol is definitely off limits. Fortunately, there’s an equally satisfying yet healthier alternative to regular pasta: cucumber ribbons or courgette noodles. ‘Kit out your worktop with a spiralizer – a handy device that allows you to substitute your favourite comfort foods for nourishing, nutrient-dense alternatives, without compromising on taste or texture,’ says Lily.

4 Start juicing

If you want to make a big difference to how you look and feel, get yourself a juicer. Green juices made from handfuls of brassicas and leafy veg, such as spinach and kale, contain a wealth of impressive nutritional benefits. ‘Green juices are an easy and tasty way to add extra vegetables into your diet,’ says Nicola Simons, Vital Ingredient’s head of food. Make sure your fridge is stocked with lots of green goodies and keep a juicer on hand to blend up drinks in a flash.

5 Keep healthy substitutes in easy reach

Swap white refined sugar for natural sweeteners and you’ll see the benefits almost immediately. More energy, clearer skin, better concentration – what’s not to like? ‘Dates, pure maple syrup and raw honey are easy to bake with and they don’t give you blood sugar spikes, so your physical and emotional energy will stay balanced,’ says healthy food blogger Ella Woodward (deliciouslyella.com). ‘They also have great health properties. Dates are filled with fibre, which is so important for a happy digestive system, and they contain lots of vitamins and minerals like iron and potassium. Honey is very antibacterial, which means it’s great for boosting your immunity,’ she adds.

6 Substitute ingredients

While baking may be lots of fun, all that buttery loveliness is anything but waistline-friendly – sorry, ladies! However, if you want to make healthier baked goods, swapping traditional ingredients for cleaner versions can dramatically reduce calories without compromising taste. If you’re vegan, switch eggs for banana and butter for avocado. These substitutes will also add potassium to the end product, while really boosting flavour in the end result. ‘You can also replace refined products for wholegrain items. Use brown rice and buckwheat flour instead of white flour. Your energy levels will be so much better and you wont feel fatigued after eating,’ says Ella. Good enough reason for us!

7 Store food properly

You can lengthen the lifespan of your food by days with proper storage. ‘Keep all veggies in the fridge, other than tomatoes (which are a fruit anyway!), store leaves in the front at the top and heavier fruit at the bottom, so that the leaves don’t become spoilt. I also keep herbs in a glass of water, which I change regularly so that they stay fresh,’ says Geeta. Avoid washing berries until you’re about to eat them, too, as moisture provides a breeding ground for mould, and if you notice any food that’s gone bad, compost it straight away before it ruins the rest of your produce.

8 Use your freezer

Ice-cube trays aren’t just for freezing water. Fill a tray with puréed fruit and veg such as mangoes, pineapple, spinach and carrots. Once frozen, pop them into freezer bags and throw a couple into smoothies and soups for a quick nutrient boost as and when needed. You can also freeze herbs and even leftover wine, adding a couple of ice cubes to flavour sauces and homemade casseroles. Clever, eh?

9 See red

Re-evaluate your crockery and get colour-savvy if you want to steer your weight-loss goals in the right direction. A 2012 study published in the journal /Appetite/ found that dieters who ate off a red plate ate less compared with those who ate off white or blue dishes. The results of the study concluded that red is associated with caution, prompting us to subconsciously eat less. Who knew?

10 Don’t waste food

Make your Sunday roast go further. ‘Don’t throw away your meat bones; instead make bone broth,’ says healthy food blogger Emma Porter. ‘It is one of the most simple one-pot meals to make: full of anti-inflammatories, nutrients and vitamins. Great for improving joint health, staving off colds, strengthening your immune system, healing leaky guts and reducing cellulite. It has also been proven to help people overcome food intolerances and allergies,’ she adds. That’s lunch sorted then!

Nasi Lemak No Cholesterol ?

NASI LEMAK NO CHOLESTEROL

Here is an example of free video that explain why rice milk fat and cholesterol do not give 8 simple tips to control cholesterol problems.

Lets watching a video from Kevin Zahri, Health & Fitness.

FITNESS STOP !

10 THINGS TO STOP DOING IF YOU WANT TO LOSE WEIGHT

Stop believing that "healthy" foods cause weight loss
Stop expecting great results from minimal change
A stop for the year by eating more
Stop overestimate their exercise activity
Stop using the "lack of time" as an excuse
Stop underestimating your food intake
Stop choosing the wrong diet
Stop setting inrealistic goals
Do not sit all day
Stop isolated

Video Guideline For You !

MY GYM ROUTINE LEG AND BUTT

MY GYM ROUTINE LEG, BUTT AND ABS

Guide or suggestion equipment to fitness at home

Smith Machine, Cabel CROSOVER, Lat Pull Down, Rowing Machine, Butterfly machine, Leg Press, Leg Extention, Leg Curl, Inner-outer, Chest press, incline press, bicep curl, twister, back up/roman chair, sit up, bench press. The equipment of WanScha's Cardio : Treadmill electric with HP (Horse Power 4HP or more ), stepper, crosstrainer, exercise bike. Fitness Equipment Home use this type of fitness equipment normally used in individual homes.

These devices tend to be multi-purpose in order to meet the needs of fitness at home at the time we did not go to the fitness center. For example, this tool is: Home Gym (22 f), Runner (32 F), Treadmill manual (1 function, 6 F, 20 F, 36 F, 42 F), Power Rider, exercise bike, freestyle glider, air walker, Ab shapper, mini stepper, etc.

The increasing awareness of exercise, even in busy schedules, business tools-the business of fitness as bright with a fitness center, a fitness center for each course using these tools.

But some remarks, before actually start fitness training using fitness equipment, we must first learn a wide variety of devices and then determine what, if there will be always used. In the end, the important thing is how we build goodwill and adequate time to energize stay healthy, fit, and also have the appropriate bodies.