Congratulations to Melanie Amaro

IT'S LAUNDRY TIME

Memang tak berapa sihat...
but biler tengok bakul baju kotor banyak ajer...
so, nak basuh kat dobi ajer lah...
Dobi buat sendiri..."Self Laundry" hehehe...
at least bergerak jugaklah badan nie...

masa buat laundry tue...
ada lah sorang mamat nie...
so ajak lah borak dengan dia...
rupernya dia orang ASTRO...kurlusssstttt....sukeeeh2...(mode lompat riang gaya beruk...volleh, ahaksss)

dia pelik gak...
dia kata I have package...and I have talent...
but why I didn't go to Entertainment...
then I pun bagilah tau...

I always end up with the wrong channel...
kan best kalau ada remote control tue...senang nak pilih...huhuhuhu
I always end up with being UNKNOWN with what I've done...


dia terkejut gak...biler knowing I'm an X-gymnast
(Nak boldkan X tue...feeling2 Melanie Amaro...X-FACTOR...dia memang beb...)
Congratugation...hehehe...I dah jangka dah...
eh...apa yg I merepek nie...

Owh, back to the topic...
I'm so happy doing laundry today...
met up with him...
He ask my number...
He told me that if ada rezeki...dia akan panggil I...He will plan for the next year...
for ASTRO...kurlussssttttttttttt.....


I hope, kali nie betul punyer...
dah, tak nak cherita lagi, pasal what happen to me in the modelling line...
hectic betul....
orang tue tak tau...yg dia jadi Editor majalah tue...dia tak tau siapa CEO company dia...
pak cik I  lah...
walau pun dia tutup periuk nasi I...
sesekali I tak akan tutup periuk nasi dia...
I believe Allah yang bagi rezeki kat kita semua...betul tak...
Lagipun, kalau I balas...apa bezanya I dengna dia...betul tak...

nak ikut pesan abang Ahmad Kassan dan Kak Syikin kat I...
baru2 nie...

"Biar orang buat jahat dengan kita...tapi kita jangan sesekali balas jahat kat orang tue..."

Lega rasanya...dengan haruman segar...actually, start conversation dengan abang tue, pasal mencuci pakaian...cam ner nak bagi lagi berbau harum...untung wife dia kan...

Best regards
Ralph Abdullah

Dr Muda

Owh, semalam on 22nd Dec 2011, ada shooting...
Kalau tak silap nama program tue Dr Muda...
untuk di tonton tahun 2012
Shooting kat studio JAKIM
Actually, shooting kat dalam studio dah berlangsung pada 19th Dec 2011
but for the gymnastics segment, is only on yesterday...


Sebenarnya a bit blurr skit...(feeling2 blonde...-pengsan-)
apa tak nyer, mula2 kata gymnastics segment...
so apa lagi...perah otak (cam perah baju masa basuh baju cucian tangan tue, hehehe)
charik lagu, choreograph routine...and so on...


but then, yesterday, dapat tau...tukar plan
gymnastics adalah segment jemputan pulak...

Malas nak fikir bayaran, but my best friends will get it for me...(sob...sob...thank u)
Yealah...apa tak nyer...
ok, malas nak fikir sangat...
le nie nak fikir positif ajer...wink...wink...

okies...semalam suppose start jam 8.00am
but Nabil sampai dalam jam 10.30am...(dush)...so start shooting lewat...
buat additional choreograph for entry n closing (but again then tukar last minute...closing ajer-dush again)...
start shooting jam 2pm ke atas...
alasan...pasal ada budak2 dari Perak, diaorang nak balik petang tue jugak...
but...masa shooting tue...diaorang ada jer...erm...

pengalaman...erm...
as usual, if you want something with the gymnast or gymnastics performance...
I have to check it i.e. the stage or the floor...the space...
senang cherita...pasal I bring this two gymnasts from Rhythmic Gymnastics (RG)
I suruh diaorang datang...just bring along all of the RG apparatus jer...
tak risau pasal diaorang sangat...
coz, to be a good gymnast, must be able to learn fast...
plus the body coordination is also in the high level....


Many thanks to Amisha (10 years old) & Felisa (9 years old)
Amisha mula2 menangis, dia panik...
I've been through it and I've been motivate a lot of kids to perform...
Pastue, dia senyum ajer...
Siap both of them kata...


"Uncle Ralph...nak nari lagi dengan Uncle Ralph...pas nie nak belajar lagi"


sounds kewl to me...I love kids so much...
payment untuk diaorang I bagi semua (tak ada potong2 yea...walau I tak dapat sesen pun)
biarlah...dah rezeki diaorang...
I just want them to keep on performing...noe matter as a gymnast or as a performance...
you will get paid...I don't want them to be like me before...


lega gak...walau pun berjam2 menunggu...sampai sakit...ari nie masih sakit...
walau again, I'm being UNKNOWN again in a programme...
but tergelak jugaklah, biler dengar telatah si Nabil
dia memang naturally boleh buat orang gelak...and someone interesting...

Abis ajer shooting tue...terus shoot pergi mengajar aerobik kat USJ
sampai diaorang kata...

"Your voice seems different..."
"I know it sounds sexy...ahakss...nolah...I'm shaking driving along the way here after the shooting..."


Malam tue plus today...my body seems to be uncomfortable...
tak selesa sangat...huhuhuuhu
today, tak kuar mana2 pun, walau hajat nak ronda2 KL nak tengok decoration Christmas & New Year...my annual event...snap gambar post kat FB...

Hehehe...nie gambar masa Merdeka 2011...memang I terlibat jugak...semalam kamera off battery...(tension ok)...then snap dengan phone...entah kenapa tak boleh bluetooth (gigi biru) kat lappy (laptop nie) -bertambahlah tension...hehhee...sorry yea uoals...

Mode: sentiasa senyum
Ralph Abdullah

Recently Activity

Pasal pindah rumah ari tue...
memang tak sempat nak mengupdate ralphabdullah.blogspot.com
but activities still on, as usual, 
but no gym or resistance workout...


some of the recent activities are:-
1) Fit & Fabulous Aerobikthon 2011 (Aerobic Marathon)
Group Competition
Location at Putrajaya on 19th Nov 2011
2) Cabaran Kecergasan 1 Gim 1 Malaysia 2011 (Aerobic Marathon)
Group Competition
Location at IYC: International Youth Council, Cheras on 26th Nov 2011
3) Aerobikthon Selangor Agro Fest 2011 (Aerobic Marathon) 
Individual Competition-Adult Category 
Location at Shah Alam on 3rd Dec 2011
4) My best friend's Wedding:- Adasandha (Nursyuhada Annuar) on 9 & 10th Dec 2011


semua aktiviti nie adalah yg extra...
tak termasuk kelas aerobik yang kena ajar...ituew wajib...hehehe...

Alhamdulillah...semua pertandingan tue, dapat tempat No. 1, JOHAN, Alhamdulillah...
walaupun masih baru dalam pertandingan sedekimian rupa
ingat lagi, tahun lepas, baru first time masuk pertandingan Aerobic Marathon nie...terus JOHAN...
best gak...hehhehee...

Mungkin ada yg tertanya2, cam maner pertandingan nie...
Sama ajer kalau Group Category dengan Individual Category
(malas nak explain kalau AGE CATEGORY- tang tue, uoals kena lah tengok IC or surat beranak masing2 ya...pitam jap)...

masa pertandingan tue adalah dalam lebih kurang 2jam atau 2 jam setengah...
apa perlu buat, peserta kena ikut sebaiknya dengan penuh bertenaga ya...kesemua instructor kat atas tue buat....
MASA REHAT????, masa tukar Instructor ajer boleh rehat or lariks minum air jap...
tuelah botol air semua letak kat tepi ajer....
semua orang air mineral dan air energy....kurllusssttt...
I bawak air Coke ajer, siap botol besar lagi...vollehhh...pengsan jap....
Kalau grouping....kena perform in the box....kotak yellow or red or what ever colour it is...
Itulah, ringkasan mengenai pertandingan ini...
kat bawah, I uploadkan, gambar2 time pertandingan tue...
(Finally...hehehe...dah minta izin dah empunya gambar tue, Shairazi Azlin...thank u...wink..wink...)

My Best Friend's Wedding tue namanya Adasandha
juga one of the Malaysian Famous Aerobic Instructor....
cam tak caya boleh my best friend nie dah kahwin...
Sob...sob...my gurlz dah besor....sob...sob...hehehe
The great thing about her is she really improve herself for every single day
I'm surely glad that she becoming someone matured by day...
the way she think and anything...
I believe she also will be someone that is wise in aerobic and business in the future...amien....

Nie masa mula2 baru sampai...semua mata tertumpu kat kumpulan kitorang...yealah, dah lah pakai warna pakaian menyerlah...then masa datang semua berkaca mata hitam...ala2 confident group...hehhee... psycho...create vibration...

Nie tengah kelam kabut pakai nombor kat belakang...coz rupernya kena pakai nombor depan dan belakang....pertandingan nak mula...

 Pose manja (manja ker...)...kumpulan kitaorang...saya besarkan font ya nama group kitaorang

I'M SEXY

&

I KNOW IT

kurllllusssstttttt....tak nampak kumpulan kitaorang....hehehehe

Alhamdulillah...kemenangan berpihak pada kumpulan kitaorang...kewl...nie kat atas pentas....with semua ahli group...6 orang semuanya....dari kiri, Ralph Abdullah, Muzry, Noi, Nana kecik, Chuya & Sara....

Bergambar lagi dengan Along pulak...hehehe...

I love this pic...cam nak masuk dalam surat khabar jer...tapi tak pun...hehehe...nama kumpulan telah dikawal, tp oklah nama kumpulan nie...memang hyper dan JOHAN jugak...Alhamdulillah....yang kanan sekali tue Nana Gamat (I ada tanya why people call her Nana Gamar, you jual gamat ker???..dia gelak ajer...nolah...dia tinggal segamat....OIC....KKJ, tahun nie iklan guna Kurlust Kau Jah...bukan Maria lagi okey...hehehe)

 Bergambar bersama peminat...International okey....hehehe...dia datang dari India...datang kat situ, coz ada conference kat situ esoknya....dia snap banyak gambar...biler orang lain ambil gambar dia pun ambil gak...kadang tue takut gak...I nie kan pemalu orangnya....hehehe

Bergambar bersama Nana (Nurul Ziana)...dia group lain...tuelah warna baju lain tue...orang Shell pernah kata Nurul Ziana jugak dance style cam I jugak...then I bagi tau, kewl...I have grove...let's shake it...hehehe

 Past bertanding tue...terus ajer sorok belakang kemah pertandingan, rehat kat situe dengan Shairazi Azlin (baby)...dia pun Instructor Aerobic...kelebihan dia adalah menangkap routine dance dan menghafal dengan sekejap ajer...hebat kan...nie ala2 penat but control...hehehe...ala2 fenik...siapa akan menang

 Aiyoh....pakcik RA...you tue dah tua...umur 30tahun okey...jangan terbalik2...hehehe...I miss gymnastics so much lah... 

 Johan Kategori Dewasa:- Ralph Abdullah (Alhamdulillah) bersama Johan Kategori Veteren (Shah Bariah)...she is really kewl...Instructor yg ringan bandan dia....really high energy...memang hebat...I kata kat dia "Wah! nombor kategori you start with V, V stand for Vough...dia balas same to u...

D stand for Diva...hehehehe...tak pernah masuk group R=Remaja...so I feeling2 lah, I masuk kategori SWEET DEWASA boleh????...hehhehe

 My Best Friend's Wedding Adasandha...Ada&Adam...sweet couple, now sweet husband and wife...sempat pose...walau I just nak snap mengejut ajer...spotting lah uoalsss....

 Kita doakan jodoh Ada&Adam panjang...moga kekal bahagia dunia dan akhirat...moga diperbanyakkan rezeki lagi...dan dikurniakan anak2 yg comel dan sangat berbakti pada kedua ibubapanya...amien...

Bersama pengantin of 2011...Ada&Adam....

Setakat nie ajer dulu...coz ada urusan...

hugs uoals

Ralph Abdullah

Perihal Pindah Rumah Ari tue

Lama jugak tak update...since pindah rumah arie tue...
mana tak nyer...terkangkang-kangkang chari rumah sewa on the spot...
pastu, aerobic activities (instructing and competitions) tak boleh nak let go...


Seday sangat...kengkadang, lalu jenguk2 jugak kat rumah lama tue...
apa tak nyer almost 9 years duduk kat situe...
memanglah plan nak duduk sekejap ajer or beli terus rumah tue
but tuan rumah tak pernah nak peduli pun rumah tue...
tak ada upgrade langsung...apatah lagi kosong ajer perabot since begining...
so barang kitaorang (barang I sebenarnya dah bertambah banyak)

Ok, I know ada some of my friends yg buat lawak...
Tapi hanjeng sangat lawak tue...
ada ker kata "padan muka, coz tak bayar sewa"...
cam sial kan bunyi dia...
bila masa pulak tak bayar sewa...never missed ok...
cuma tuan rumah tue dah pun habis bayar rumah tue (guna duit kitaorang lah)
then apa lagi....faham2 ajerlah...dahlah satu or 1 minit pun tak pernah nak jenguk
sepanjang kitaorang kat situ...

Last year ada gak dia kata nak jual rumah tue...
ala-ala dia kata cam nie

TUAN RUMAH: I nak jual lah rumah tue...I dah check kat bank, harganya RM 150K, tp untuk u I jual kan pada harga RM 120K jer, kalau...ada kawan u nak beli pun ok...
RA: owh, tengok lah ya...(dalam hati kata...ada hati nak jual harga RM 120K- 150K???, padahal rumah tue, since duduk, dah berproblems...toilet dua jadi satu, as satu rosak...tak senua sius lampung elok, lampu pun sama...shower pressure low, ada tikus lah....banyak lagi lah...)


Ada gak tanya my friends...yg kerja nilaikan rumah pun ada...bank pun ada...semua kata, nilai rumah tue, kalau sempurna tak boleh nak mencecah RM 100K...lower than that ok...
Baru nie tengok rumah sebelah nak jual dalam iklan...
NAK TAU HARGANYA????
RM 76 K ajorrr...


so faham2 ajerlah ya...
kepada semangat rumah tue...bukan niat I nak tinggalkan rumah tue...
but the owner itself dah decide...
what ever is...I will always datang tengok uoals...dari jauh...


Sekarang nie dah pun pindah rumah baru...
Pasal pindah rumah tue, 2 minggu lebih tak turun gym....huhuhuhu
Kebetulan pulak, nak New Year, everything have to start fresh...
Mimie  pun dah start berkawan dengan adik2nyer yang lain...super kewl...
Move forward...what ever happen in the past, I just left it behind...tentang politik yg diaorang buat dulu masa kerja di ISN dulu...and others...I tinggalkan...let's start something great...
Really soon, I will have my very own house...amien...


Senyum
Ralph Abdullah

Pindah rumah

Semalam baru ajer dapat kunci rumah baru...
Tapi yg pening kepalanya nak pindah barang lah...
banyak sangat...nie pun dah angkat sikit...
esok ada shooting...tapi budak2 tue tak confirm lagi...
aiyoh...fening betul ar...

Fening Kepala...

Erm, rasa seday pun ada...
yealah...dah lama duduk kat situ...then kena pindah...
barang kat dalam rumah dah banyak...
 huhuhuhu

Tips on losing tummy

Lots of my friends always ask me...

Tak kiralah, kawan seperjuangan ker, dalam facebook ker or mana...

Ramai yang bertanya berkenaan dengan perkara ini...

Ada juga yang tak nak menerima idea nie...

But for me...

If you want to lose your tummy, you need to perform workout that consume high energy

Ok, tahu kah anda bahawa upper body dengan lower body

Muscle banyak terdapat pada lower body...

One best question...

What is the biggest muscle in our body...

The answer is butt or gluteus atau dengan kata lain vontot (pitam...hehehe) 

Yuppp...

Kalau kita buat workout pada senaman yang banyak menggunakan kaki

i.e. banyak muscle...

maknanya banyaklah tenaga diperlukan...

Kalau orang tue ada muscle besar dengan orang kurus kering (macam I, tiba...hehehe)

...mana yang banyak guna tenaga...

 Of course lah yg berotot...event dalam keadaan rehat...macam duduk ker...

Don’t hope that if we perform 1,000 crunches per day, will make us lose tummy...

Perhaps we will find out that, our tummy become bigger...

Yuppp...coz now you have 2 layer on your tummy...the fats and the muscle...

Crunches are for built up the abs strength...

Remember that muscle need to assure that the fats won’t go double size...

And that’s why I never agree with those in the advertising about losing fats without exercise...

Unless, for those who with special case which the doctor ask for not to perform workout...

Okies...remember that crunches are important for our daily routine

But to lose tummy, we need to perform more workout on legs and cardio...that’s the best...

So don't skip on doing crunches...jangan pulak past nie kata, I tak bagi buat crunches ya...

 Kalau dah kuat perut tue boleh buat cam nie...hehehe...(pengsan) hehehe...gurau ajer, selain tangan, core muscle kena kuat jugak...

Okies, kalau dah buat workout tue, jangan lupa buat stretching tau...

All the best

Ralph Abdullah

Update

Rasanya cam lama ajer tak update...
Ingatkan nak update pasal Aidiladha, but tak kesampaian
coz, tetiba rasa sedih coz ari tue tak seberapa sihat...
celebrate kat rumah atas katil jer...
tak sempat nak balik kg...huhuhuhu
sempat gosok baju melayu n songket, but tak pakai pun, mode seday...

Baju lengkap di gosok tapi tak pakai pun, huhuhuhuu....

Then tetiba penuh dengan segala activities...
dari instructing aerobic, planning fitness programme for fat lose (PT) plus with
learning Malay Tradisional Dance...
Erm, frankly speaking, I never learn or dance Malay Tradisional Dance...


Abang Awi (Jabatan Perdana Menteri) yang invite I
Tarian asas baru ajer belajar
1) Tarian Ingan (I suka tarian nie)

2) Tarian Asli Melayu (perrrghhh, formation memang really challenging)


Ada satu masa tue tetiba rasa cam kurita ajer menari...
especially biler combine with the hand move...
yealah, belum biasa lagi...kekok...hehehe...
but kewl...it's really a gud experience....
and there's still long way to master the Malay Culture Dance...

Ini bukan gathering Eidiladha...but gathering family members during Eidulfitri....

Best regards


Ralph Abdullah

Hypertrophy Workout

This week is all about Hypertrophy Workout.

Start on Monday by doing Legs Workout.

I feel so good. Feel that my body grow and develop in muscle.

I brought the new bell to protect my back i.e. the hard material one, yeah, I got problems with my back last time. 

So from now on,

No excuses’, more heavy weight will I carried on the squat, yeppie...

So this week, I divided into 4 major muscle group i.e.

1) Legs

2) Chest

3) Back

4) Deltoids (Shoulder)

untuk Abs I buat setiap hari...untuk arms (biceps, triceps and forearms) I relax sikit as they are consider as minor...the muscle works together along the way of these workout...tak nak besar lagi biceps nie...nanti susah nak melaram...coz size baju tak ada...hehehe

Erm, you might want to know what’s the Hypertrophy Workout rite!

Well to make it simple and short (I love simple okey...hehehe)

The repetitions should be 8 or more repetitions, but should be more than 12 repetitions.

8< REPETITIONS<12 (perrrghhh...siap ada formula lagi...fengsannnn)

Kalau uoals boleh angkat kurang dari 8 repetitions tue, kenalah kurangkan bebanan.

Coz, kalau lebih dari 4 hingga 8 repetitions tue, dah kira workout lain-target on Strength Workout

Kalau uoals boleh angkat lebih dari 12 repetitions tue...kira kenalah tambah bebanan nyer...

Coz, if it goes more than 12 repetitions, it’s consider as Strength Endurance Workout

Paling dan teramat penting...with RIGHT EXECUTION ya...

Tadi ada lagi nampak budak buat wrong execution...biler tegur, dia jawab

"Bisalah, beban dia berat, kitaorang main berat 

( BERANGAN SUNGGUH-tiba2 hati berdetik)

I cakap simple ajer...if you want to target that particular muscle you should do with the right technique...dun’t hesitate to decrease the weight...

But, If you prefer to done workout with lead you to injuries go ahead....(hambek ko)

 Done my workout, yeppiee...

Abis training tue, dalam sejam memang kena makan....kalau tak, badan akan ambil sumber dari protein badan i.e. the muscle, the tissue...bukannyer dari fat ya...ingat tau....

I need Carbo...tiba nak guna ayat dalam nada manja

Carbo Loading...volleh....ahaksss

Tapi terpikir gak...this week, nak try something different...

Makan mee tom yam...

Ada chilli, elok untuk tingkatkan metabolism jugak...so kewl...

 Nampak sedap tak...walaupun pekat dia punyer perisa, but boleh abis jugak...hehehe...dah lapor...

Kepada yang mengenali saya dengan lebih rapat...selain Nescafe O Ais, I minum Air Milo juga yea...hehehehe....

So sekarang nie dah nak tidur...

Gud nite uoals...

Ralph Abdullah

What's in my mind

Silence night here alone, each breath is about you, nothing more, I just close my eyes and blow away dreaming that you are next beside me, where each part of incomplete become perfect when you a heart with me. Hugs

Ralph Abdullah

INSPIRING

I LOVE HER

Kembali Bersemangat...

Owh...kejadian malam semalam, rasanya tak perlu nak cherita kot...
Cukup lah bagi tau...
Ari nie rasa terlalu lemah nak buat segala aktiviti...
Terbaring ajer kat atas katil...si Mimie pun pelik kot...ahaksss

Kejadian semalam tue, memang memenatkan...
Cukuplah bagi tau, kawan I, dia perempuan, tetiba rambutnya di usik2 oleh benda tak berjasad...
Scary nyer...cam ner boleh berlaku depan mata (pitam....)

Erm...tadi ada gak tidur di siang hari...
After done review the Aerobic Gymnastics Code of Points (COPs) for 2009 till 2012
plus list down all of the possibility of Difficulty Elements being concentrate (tang tue half way lah...pasal panjang sangat....)
Malam nie nak tidur awal...pasal nak upload video Fire Works during Diwali 2011 in youtube tue, I will figure out how, and definitely I will upload it at here too...
Esok, my target is...

1)  Bangun awal pagi (walau pun minggu nie is not my turn to instruct Kidz Dance at Bangi Fitness)
2) Perform Hyperthropy Workout for Legs (Target: 10/3 )
3) Cut off my hair (panjang ker rambut I ...ahakss...nie pasal my friend punyer house warming party 
4) Then met up with friends for lunch
5) Str8 away to KL...


I do n I'm really hope that the plan will work...
For me
"Our Body will never DEVELOP well or at the Optimum stage, if we dun't have enough REST..."

zzzzz
Ralph Abdullah

Any Idea???

Ingatkan nak upload dalam youtube, so senanglah readers nak view any of my video, either workout, dancing, aerobic and event....
So, I try lah, this Diwali 2011 video clips....
but hampeh...
Just Imagine I was trying to upload it since yesterday at 4.00pm
The rite words it waiting to be post in the youtube...


At 5.00am it's oledi 100% upload, but yet still have to wait...
then now at 10.30am...still have to wait ka...pengsan...
tension sangat...i just off ajer youtube...really spoil my mood....well done
thinking of the electrical bil that I have to pay next....


What do you feel...when this things happen...
Any suggestion...


Ralph Abdullah

Happy Deepavali

Well, malam tadi memang penat sangat...nak tidur jer rasanya
But ok gak, as for about several days can't sleep at night...
Must be my body been too tired after doing heavy training with sauna (7 minutes jer, haiyooo)...


Looking at my table clock...it's already 11.45pm...
Owh, I'm definitely heading to the dreamland soon...


Then..."KEBABOOOM!..."
sambung menyambung lagi tue...
Si Mimie terus ajer larik menyorok dalam almari...hehehe...(comel pulak tengok gelagat dia)

Well, It's DEEPAVALI...memang meriah...

 Hehehe, baru ajer tadi sambung menyambung mercunnyer...biler start ambil foto nie jer dapat....pengsan...

Tak ambil jauh pun, kat tingkap rumah ajer...hehehe...nanti malam kalu ok, I upload the video pulak...

Kat sini dah macam pertandingan dah..baik, Hari Raya, Chinese New Year, Deepavali, Christmas or New Year, semua berlawan....hehehehe...tak yah gie jauh nak tengok...boleh nampak dari rumah hingga ke KL...

Well, wishing to all Hindu friends...have a great celebration on Deepavali...it's the festival of light...dun't forget to have fun!...Happy Diwali....

Mode on holidays....

Ralph Abdullah...

Owh Malam

Erm, entahlah...masuk nie dah berapa hari tah, susah sangat nak tidur...nak kata buat workout malam, tak jugak...tadi siap buat pada waktu petang lagi...mode tension...huhuhu...

Nie semua gara2 lapar, walhal tadi lepas ajer workout dah cukup dah carbo, plus makan free lagi...KFC dengan Nasi Beryani coz owner gym birthday arie nie...so dia buat makan2 sikit kat gym...

So, apa lagi...ke mamak lah jawabnya....

Nasi Goreng Ayam dengan Nescafe O Ais...(pengsan)

Memanglah tak elok makan malam...but nak buat cam ner...tadi dapat tidur 1 jam ajer...then terjaga...gie toilet, then perut pulak dok berpancaragam pasal lapar...

Pelik bin Ajaib, It's BIG NO NO in the gym for BEGINNERS

Actually, dah lama dah nak tulis pasal hal ini...
Banyak sangat kesilapan yang I lihat dengan mata I sendiri...sometimes it's really annoying...
Yealah...dah nama pun ex-gymnast, mana suka tengok wrong execution all the times...erm...

Okies...nak bagi tau...FOR BEGINNERS or FIRST TIMER in the gym


1) DOING WORKOUT IN THE GYM is not mean to be only carries the weight stuff i.e. the dumb bell, the bars and etc...IT CAN BE MORE THAN THAT...that's why they have Treadmill, cycling, rowing and so on...
2) Yes, WEIGHT TRAINING is a form of exercise that we require us to carries weight, but DOES IT MEANS HAVE TO BE REALLY HEAVY...and lead you to THE WRONG EXECUTION of the workout...THAT'S REALLY CRAZY...it will LEAD you to INJURIES...


The first one...
i) Sometimes I can see from their eyes and their body gesture, memperlekehkan orang yang buat cardio on the treadmill or cycling...
ii) Ada tue siap pelekeh biler nampak orang lain buat something different from the normal weight training workout...i.e. actually they are doing plyometrics or resistance training...each single individual have a different goal...bare it in your mind...


The second one...
i) Most of the Beginners, I nampak diaorang cuba sedaya upaya angkat bebanan yang tak padan which lead to the wrong execution...


Biler tegur suruh kurang kan, dioaran EGO, yg lain pasal takut kena ketawakan kawan2....HEY, IT'S YOUR BODY YOU HAVE TO BE CONCERN WITH...IF U GET YOURSELF INJURED, DOES YOUR FRIENDS WILL PAY ALL OF YOUR MEDICAL BILL???


Ada kes...siap mengadu kat I...erm, kalau dah sakit badan sampai beberapa minggu tue...that's means there's something wrong with your workout execution lah...kalau sakit for about 3 days it's normal for first timer...


Macam tadi...erm...elok lah diaorang tanya...

Si Pulan: Brader...betul ker buat cam nie...[Dumbbell Lateral Raise-with totally wrong execution]
RA :erm...actually try to perform like this...[Show the right execution]
Si Pulan: owh...[terus proceed with same weight i.e. each dumbbell is 5kg-but yet still in the wrong execution coz he's trying so damn hard to carried the weight]
RA: I think it's better for you to decrease the weight...it's heavy for you...
Si Pulan: ----silence but give an attitude look (very annoying)...
RA: WELL CAN YOU TELL ME WHICH MUSCLE YOU FEEL WORKING? TELL ME HOW LONG HAVE YOU BEEN DOING WORKOUT???
Si Pulan: er...baru ajer nie...
RA: Dah, jangan nak berangan...kalau you want to injured yourself, go ahead...


Nasib baik pastu...abang bodybuilder datang baru start training...terus ajer I introduce dia kat diaorang...(Hambik kau...nak tanya...but sombong...spoil my mood ajer..I love sharing, but those who tak dengar nasihat...paham2 ajer lah ya...)

Kekadang memang tak faham kerenah budak2 muda yang baru nak start training...sometimes really annoying...


After finish the gym...I duduk lepak minum dengan abang bodybuilder tue...he start the conversation...


Abang Gym: budak2 tue ego lah...dah ajar...but degil...
RA: erm...


Well, some of us really lucky to have a FREE tips on doing the execution...but tak menghargainya...

Renung-renungkan...
Ralph Abdullah

Kidz Dance...

Pergh...memang penat giler, actually, my body just recover from doing performance for the TV3 Anugerah Skrin 2011 Launch...


Pagi Sabtu, memang giliran I mengajar Kidz Dance at Bangi Fitness (of course lah kat Bangi...hehehe). Actually, I and Adasandha Anuar, gilir2 mengajar Kidz Dance ni, she is really a talented Aerobic Instructor...plus she have a Degree in Sports Science too...kewl...


Bangun pagi dah rasa macam nak demam...mungkin cuaca kot...sejuk sangat semalam...
Apalagi, terus ajer masak air dah buat sendiri Teh O Madu...plus dengan 2 bijik panadol soluble (ada jugak orang sebut panadol rendam...pitam jap)...makan breakfast dengan biskut berperisa kopi...ahaksss...

Then, straight away to the class...memang ari nie ramai rasa nak demam...itue pun parents yang bagi tau...
Aiyoh, AeroKickBoxing...
Tak pernah Instruct before this...but pernah gaklah ikut kelas nyer several time...
As usual, I love to do it in Contemporary, but this one, I mix it with Teakwondo and Muay Thai (betul ker ejaan nyer)...terkejut gak akak Aliez (owner Bangi Fitness)...coz dia tau my specialty in Gymnastics Dance...


But becoz the class was conduct by me...it's always in the gymnastics flavour...when I mention about now it's time for gymnastics dance...the kids was so excited...hehehe...kewl...


Well, dalam gymnastics...the coaches are really garang...event me myself...sometimes I do, sometimes I done...but for these kids...I banyak senyum...


I always love kids...
Ralph Abdullah

Gesture in Dance

Gesture in dance...erm...wht ever is it called...when we dance always remember that we are actually telling the audience something not by words like the singer but by body gesture...that's what we do lah when we performing on stage...kalau just for fun like in clubbing or in a party...it's ok...i.e. up to you...


Tetiba teringat ada satu part dalam American Next Top Model...biler Tyra Banks bagi tips on how u post in front of the camera...No matter how or what the pose going to be...for example headache, stomach ache...shouting, angry...you have to look beautiful in the picture...


It's the same thing we apply in dance performance...no matter gesture that we perform it must looks beautiful and graceful...angry or sad...it must be sharp...


Tetiba ajer malam nie feeling2 nak tulis pasal menari...hehhee...
Tapi kan, ini tips tau...remember that you are beautiful, no matter what it is....



All the best
Ralph Abdullah

I love the Georgian Dance...Enjoy!

TV3 Anugerah Skrin 2011 Launching

OmaGod, OmaGod (F.Y.I. it's means OMG, ahakss), Tadi ingatkan buat show untuk Anugerah Seri Angkasa...ruper nyer biler sampai jer baru tau, untuk TV3 Anugerah Skrin 2011 Launching...kurlusst...Fourth thumbs up...yealah...including ibu jari kaki lagi...ahaksss....

 Patutlah biler I naik kat tingkat 10 tue, biler I tanya mana dewan show tue...orang hotel tue cakap owh TV3 ya...

 Wah!. shanteque...sukeee...sukeeeh...

 Tetiba feeling2 di calon kan untuk terima anugerah Skrin, volley...#pitam jap#

Nielah stage dia...kiri dan kanan adalah Skrin, memang pun namanya skrin...ahakss...so I akan buat show, gymnastics (more on contemporary plus tumbling show on the red carpet, pastu naik atas pentas...menari sikit2 lagi, b4 perasmian tue...Ahmad Izham Omar, COO Television Network, CEO Primework Studios Sdn. Bhd, Media Prima akan tekan bola, then pengarah pantene akan tandatangan kat atas bola emas I, pastu sesi fotography wah...esok masuk surat khabar...ahaksss

Show tadi buat Double Tree Hotel, ala hotel baru tue kat Jalan Ampang...dekat betul dengan t-junction besar tue.... first time I masuk kat situ...nak masuk untuk parking pun tak tau...siap kena telefon abang Mat (Ahmad Kassan)...cantek gak hotel tue...memang kurlusst...

 Yealah, nie gambar dalam toilet...but kalau toilet dah canteq, apatalah lagi kat luar kan...feeling kalau ada duit nak beli rumah bertanah then buat toilet cam nie...impian...amien...jadilah kenyataan...amien...ahaksss

 Hehehehe...shommel tak...langgar dinding...

 Bahagian luar...dekat dengan receptionist 

Damai tak...

Owh...about the show tue...Thank you so much to Kak Syikin dan Abang Mat coz panggil I turut serta buat show...Program show kitaorang cam nie...

3.00pm-[Start Event] 

[1]The dancer (8 orang akan buat dance dari lantai...ke penonton then naik stage then keluar...

[2] MC memulakan biacara...by Ally Iskandar

[3] Upacara perasmian- I dengan Amy Kwant Dict (ex-rhythmic) took the floor (karpet merah okies), then perasmian...

Kat dalam tue nampak banyak artis, pengarah, wartawan dan banyak lagi...tapi tak derlah nak ambil semua...owh...tak sempat nak rakam...coz tak ada orang nak rakamkan...ambil gambar pun b4 and after the show ajer...huhuhhuhu (sedey tahap petala ke-tujuh...hehhehee)

 Nielah Parner Dance I, the gymnast family, I; men's artistic gymnastics dan Amy Kwan Dict; rhythmic gymnastics...

 Nielah wajah solekan I, ala2Circus De Soleil tak...pengsan...pasal movement I dengan Amy lain sikit...but I loike the make-up

 Sempat lagi buat pose kat swimming pool pulak tue...kurlussttt...pitam jap...hehehhee

 I dengan one of the dancer...Terry...yupp...temanyer adalah GOLD...kurlustt...bola I guna tue paling besar dan warna GOLD...super kewl...

 With Firdaus (kalau tak silap, matilah kalau dia tau...ahaksss)...also one of the dancer...

 Close up...wink...wink...tiba...ahaksss

 With Kak Syikin dan Abang Mat (Ahmad Kassan) banyak I belajar daripada diaorang, both of them tak kedekut Ilmu, malah bg tips dan nasihat lagi bagaikan I nie anak mereka...I suka betul bekerja dengan meraka...

 With one of the female dancer Wiwi...she's actually from Singapore...

 Jangan marah...with artis...hehehe...uoals musti kenal diakan...ala yg menang untuk tahun lepas punyer...kewl...

 With artis, ala nampak blurr sikit arrr....

 With Artis: okey, clear...ahaksss

With Artis: jangan marah ya...hehehhee....

Hari nie memang rasa penat...habis pun petang, kitaorang siap makan sesama...best...there are a lot of things to learn...but biler dah banyak ilmu jangan sesekali lupa diri...betul tak...ingat lagi time masa form 3 dulu...siap tulis kat depan dinding bilik darjah BESAR2...BSURSICUB4 (Be As You Are As I See You Before)....

 Hehehehe...masa untuk balik...nasib baik snap gambar mana parking kereta...yealah...walaupun kita nie kuat ingatan sekali pun...it's always better to have plan B...

 Muka puas...walaupun penat...tp really enjoy...p/s...muka dah cuci dah, but celak/ eye liner belum hilang...hehehe...

Wiwi...hehehehe...cute jugak dia nie...

Balik tadi lewat gaklah...coz hujan lebat...plus I nak hantar hantar Wiwi (ala dancer yg dari Singapura tue...) ke Pavillion...Banyak perkara dibincangkan dalam kereta, rasa cam sekejap ajer...walau berjam tersangkut dalam traffic jam...kitaorang bincang/ share knowledge pasal idea, choreographing...learning process and a lot more...kewl....

Life is always about learning and apply it when it comes...
Ralph Abdullah