Sunday, October 7, 2012

Stress@Management


Pernah tak uoals rasa stress
Musti pernah kan…
I believe every single man in this world experienced it…
Frankly speakinglah…
I pun pernah gak…
Especially when I'm really want to buy new underwear tp kat rumah dah belambak…
I love the design…
Dun’t ask why? Coz I dun’t know why? Ahakss…

Okies, back to the topic
Sometimes kita rasa stress
But, how about, if, every single day we feel stress…
Erm…it sounds not gud rite!

Well, my simple advice is…
Get your ass move…
I mean get yourself move…

 just wear something comfortable...safety always come fist!

Do some exercise…
Not necessary to perform an athletic type of training…
But even, a simple form of exercise can help it out!
Breeze walk for about ½ hours perday ker…
Or naik tangga ke office ker…

Actually, bila kita buat exercise…
Our body pumps up our endorphins.
Natang apa tue???
It’s the brain’s feel-good neurotransmitters...
Any Physical Activity will help to bump up it…

Pernah tak uoals dengar ungkapan nie…
“Exercise produce endorphins, endorphins make people happy, and happy people dun’t kill people..”
Satu ayat dalam movie Legally Blonde,
But it was so damn true…

Plus, a simple physical workout will lead us to better shape…
Trust me…
Better have it small rather than none…

holla...I love to jump in air - straddle jump

So, get yourself move…
Do whatever you love most i.e. physical move…
Get your friends for racquet games, swimming, jogging…
Sign in for a weekly aerobic class…
Clean the house, do gardening, etc…

Start it now, before it’s too late…
Why wait until tomorrow…

Best regards
Ralph Abdullah 

Monday, September 17, 2012

Last Called Eid Celebration


Last Sunday, I went to my old schoolmate house
Been a while, we didn’t met
What I can say about her is that,
She is pretty but a workaholic, but kewl…
She love activities

It happened that her mum is actually my dad ex-officemate
Well we split it out when we met
She talk about my father…she quite closed with my dad
Even, my late mum really know her quite well

Well my dad actually work at the bank
He love to sing and perform, including auntie Puteh too
She told me that my dad love this song “Pasir Runtuh”
Plus even “Benawong Solo”, hey I love that song too…
It’s just my dad never told about which song he love
Even, when there is a function, his other officemate band that “Benawong Solo”
Coz he loved to create new lyrics, ahaksss…
She told me that, my dad is a great singer with his awesome voice…
I just smile at that time, knowing that none of this family member knows about me singing, ahaks

What I can say is that, sort of a summary, it run in the family
We love performing art
My dad and his siblings, my late mum and her relative
Me and including my eldest brother
He performs with a band in a bar…

Me with dancing sound a bit far from what they do, but I guess it also related to music too…
Me love ballet, but unfortunately it’s remain as only as a dream
But I guess, I was given a second change by being a gymnast
Well, I learn it by myself,
Watching, studying the movements that the artistic and rhythmic gymnast (girls) performing during training and competition

Back to the story, my dad also performed on theater last time while my late mum can play music instrument too…
They met up during a function, where my mum had to perform with her group and my dad was called up to perform at that function…that was their first meet.
Right after they married the car that driven by my dad was accident. Hit by a trailer. My mum only can give birth after 3 years of the wedding coz of the accident (that was what the doctor told). And since that they stop performing act. My dad and my late mum stop singing.
Frankly speaking I was grown up by a religious family. Not knowing that my parents are actually loves performing art.
It’s just that recently I began to discover one by one, start after my mum passed away. And now I know to whom I follow i.e. love performing art-music

Credit to the photographer during an event at Kelantan

Auntie Puteh told me that, my dad can afford to see a microphone. He will grab it and sing. Where it’s true, after his retirement, when he has no place to sing like before i.e not in front of us.

Auntie Puteh also told me that how deep my dad love to my mum.
Where suddenly I feel something inside my heart where I can’t explain it by words.
Then I realized that I miss my late mum
And also I miss my dad too
I missed the time where all of my siblings were still in school.
It’s just that I feel a bit apart with them
And I just miss it all
The only that I can do is just dancing for my life by myself. Nothing more.



Best regards
Ralph Abdullah

Sunday, August 5, 2012

Nuzul Quran

Pejam celik, pejam celik dah 16 hari kita berpuasa,
esok dah nak masuk hari ke 17 Ramadhan...
Nuzul Quran lagi tue...cam ner dengan amalan ibadat kita?
sebahagian besar dari kita mendapat cuti (ikut negerilah)
tadi baru ajer balik dari Jalan Masjid India
lalu lah kat Reko Sentral...
mak aii ramainyer orang...kereta tak pernah parking sampai ke luar teruk cam tue
al-maklumlah esok kan cuti bagi daerah negeri Selangor


Nasib baik time nie I boleh pulak makan udang...so bedallah udang bakar banyak2...lepas bedal pasta - spegethie...
Owh, puasa kali nie...
setakat nie baru first time berbuka puasa dengan abang sulung sayalah
dia yg ajak...
Abang saya ajak berbuka di PNB Park...
not bad...makanan nya banyak
dan semuanya sedap2...
yg tak tahan tue...rasanya I bedal 5 batang ice cream potong...ahaksss...
biasalah perisa durian n perisa jagung yg dimakan...
It's my favourite...okey...ahaksss

Selain tue, ramai gak artis datang berbuka kat situ...
Dari yg I kenal, kepada yg tak kenal...
tapi nampak gayanya orang dari Astro pun ada jugak kat situe

with AC Mizal...
Sorry ya...
tak snap banyak gambar
as terlalu kenyang time tue...
plus jumpa member lama pulak tue
dia kerja kat Astro...

Owh...sebelum tue...
Jangan lupa untuk bersahur...
sahur itue adalah sunnah...
malah melewatkan sahur pun jugak merupakan satu sunnah...

Best regards
Ralph Abdullah

Tuesday, July 24, 2012

Salam Ramadhan 1432H

Lately buzzy sikit...
yealah, ke sana ke sini...
dengan pelbagai aktiviti/ function


Dari Kelantan, ke Johor...
nanti I update kan...

rasanya tak terlambat nak wish nie...
Salam Ramadhan kepada semua
semoga tahun nie kita mendapat lebih keberkatan dari Allah...
amien!



Best regards
Ralph Abdullah

Tuesday, June 26, 2012

Aerobic Competition


Last Sunday on 16th June 2012

Kena bangun awal pagi lah pulak…
Dahl ah hari Ahad…
Coz  ada Aerobic Competition
Karnival Kecergasan Nasional Peringkat Kuala Kumpur 2012
 Ahaksss...it's me
Last sekali training on Friday
Satu team ada 6 orang…
Pass training tue…kitaorang charik kasut
Almaklumlah…sebelum nie puas charik kasut all white but fail
So, kitaorang belilah kasut sekolah…jenama B-First
Tetiba terasa cam budak sekolah…
Lagipun…masa sekolah dulu…
Last sekali pakai kasut putih masa Tingkatan 3 jer
Pasal tingkatan 4 dah pengawas sekolah

walaupun tak pernah pakai kasut sekolah jenis nie...nie lah first time...dulu jenama nie tak ada kan!

Coach memang nak kasut putih
As International Competition Requirement bawah FIG
International Gymnastics Federation under Aerobic Gymnastics Discipline
So senang…dah ada, tak payah nak charik lagi
Murah plus ringan pulak tue…flexible lagi…ahaksss

Pertandingan di adakan di Endah Perade, Sri Petaling
Duration routine for a team is only 2 minutes +5sec
Belah pagi adalah Pertandingan Aerobik
Lepas lunch hour pulak pertandingan Tali

Pagi tue, hanya ada pertandingan Aerobic dan Step Board ajer…
Fitball dan Hip Hop tak ada pernyertaan.
Mungkin kurang promosi kot…or marketing…should do more…
Plus hadiah pertama tak lumayan…
Kalau banyak gerenti ramai berebut nak masuk
Macam Showdown, kan ramai muda-mudi nak masuk

Alhamdulillah, syukur kepada Ilahi
Hasil kerjasama semua team…kitaorang dapat Johan
Kewl rite…lepas nie kenalah pulak bertanding di peringkat Nasional

Frankly speaking…actually we all prepare for the FIG International Competition end of the year
Pertandingan nie hanyalah sebagai pengalaman ajer
Lagi pun nanti routine kitaorang akan berubah banyak…
Dah lama dah tak compete
Team kitaorang terdiri dari

1) Ralph Abdullah (sayalah tue…ahaksss)
2) Belinda (Aerobic Instructor)
3) Fakri (Aerobic Instructor) 
      4) Foong Seow Ting (former-Malaysian Rhythmic Gymnast)
5) Chang See Teng (former Malaysian Women’s Artistic Gymnast)
6) Kuan Tong (former Malaysian Men’s Artistic Gymnast)
Two on my team mate Kuan Tong & Foong Seow Teng

Dance Pose with Foong Seow Ting...she is so flexible...the former Malaysian Rhythmic Gymnast

with Shahir...the Malaysian Aerobic Instructor

with Kak Ija

with Nurul Ziana

Crazy Pose...at the Competition area...

With the Step Board Negeri Sembilan team...p/s photo from Zairil

Keputusan actually diumumkan pada waktu petang
Lepas habis pertandingan Tali
In between tunggu result tue…
Apa lagi…ada Flash Mob
Dengar ajer Flash Mob, terus nak join
Gegeh nie belajar steps on the spot…siap ajak kawan2 lain lagi

Yg turut serta bertanding…
Siap ajar diaorang lagi…ahaksss

Puas hati jugaklah dengan hari Ahad hari tue…
Walaupun kena bangun di awal pagi….
 finally, Alhamdulillah




Ralph Abdullah

Tuesday, June 12, 2012

My New Aerobic Class




Alloha…
Well this is not the only class that I have…
But indeed…this class is totally new
A new branch at Cheras
Baru dalam sebulan operate kat sini…

Those who really love to the musics
And wants to learn dance…you are welcome…
This class is not just a dance…but it’s also for our cardio workout…

Love the aerobic style too…
As, it combine all of the dance movements in a simple way…
Plus…perfecting the knowing the tempo…
No worries…I will lead uoals…

Next Monday, going to be my 3rd session of the class…
Graduately, while improving your cardio systems,
You will learn how to dance too…I mean dance with style
Plus others type of dance too…

Landmark paling senang...Public Mutual kat Cheras tue....


or...atas restaurant Janbo tue...tingkat paling atas... entrance sama dengan nak naik Public Mutual,
charik signboard Perfect Yoga


I will be sharing with you all of the tips in
Conditioning at home, or anyway plus stretching…
If you want to know what’s the secret in gymnastics training
Come and join me…
No worries…as I alter it for normal people…

Okies…nie butiran class baru I nie…
Perfect Yoga
Cheras Branch
42-5, Jalan 5/101C, Off Jalan Kaskas
5th Mile Jalan Cheras,
56100, Kuala Lumpur
Day: Monday
Time: 7.30pm-8.30pm
Suasana dalam studio tue...

Hope to see you guyz there…
Ralph Abdullah

Tuesday, June 5, 2012

Congratulations & Get Well Soon!


HKL again...banyak memori kat sini...but kira Hospital Bersalin tak pulak pernah masuk kat sini...dulu siap tidur lagi kat sini...coz Arwah mak masuk HKL...

Ingat tak, last time I ada bagi tau pasal kakak I
Yealah…I only ada satu2nya kakak kandung…
Satu lagi kakak tiri…but both sporting…kewl right…

Ala cerita yang I spend time with my sis makan kat Kenny Rogers
Owh…
Alhamdulillah…kakak I dah bersalin…last week
Anak perempuan…
Finally…anak selamat…for the first time
Alhamdulillah…segala pujian bagi Allah

Nie kira first time nak jumpa anak sedara kakak...

Owh...sekarang nie rupernya, masuk HKL kena bayar parking...
Nasib baik hari Ahad...so timing lawatan panjang...sampai jam 7mlm...kewl!

Then baru2 nie…kakak saya masuk balik HKL
Kena tahan…
Coz of demam panas…
Huhuhu…baby pun ikut sekali untuk menyusu…

So, kali nie I have a visit
Hehehe…tak berani nak dokong…
Kecil lagi…but cute…ahakss

Alhamdulillah…baby sihat…
Just my sister
Agaknya musim kot…demam panas
Yealah…I dengar dari my dad…dari friends…
Owh…banyakkan minum air mineral tau…
Kita doakan semoga kakak I cepat sembuh…amien…

Best regards
Ralph Abdullah

Tuesday, May 29, 2012

Weekend with HBN


Awal2 pagi lagi dah dapat call
Sabtu pulak tue…
Rupernya siap ada text lagi…
Tengok2, Seha yg buat call & text

Mr. Badang katanya…
Yuppp…memang masih teragak2, but I do need the drive
Dah 2 tahun event nie ada, tp tak pernah try
so, tahun nie is all about Mr. Badang
try lain pulak, selalu Aerobiktonand selalu JOHAN

so, I give a try lah…
at least I explore and challenge my limit, right…

bergegaslah ke Putrajaya, sempena dengan Hari Belia Negara 2012
Himpunan Jutaan Belia 2012…
Nasib baik dah tau lokasi
Coz, pernah dating buat rehearsal untuk show Stick2Stik
Show tue dibuat selepas pertandingan Miss Fitness
Hari yg sama but pada belah malamnya…

Memang tak cukup rest pun..
Khamis malam tak boleh tidur…then
Jumaat tue pulak lepas ajer training Aerobic Gymnastics kat Bukit Jalil
Terus ke Andrew Christian Runnaway kat Frangipani

 


Apa lagi balik lewat lah…
Although lepas show ajer terus cincow…ahaksss…
Dengan tak prepare training pun untuk Mr. Badang

Muka cam tak confident kan...huhuhuhu...nasib baik Afiq & Seha support...thank u...

Tp, many thanks to Afiq & Seha kerana banyak memberi support
Plus audience & peserta lain jugak yg turut member sokongan…

Tp kan sempat gak lah celah pergi lompat tali kat dalam kemah tue
Ahakss…best….best…
tak pasal2 dapat towel free...yepppieee...

Mr. Badang nie adalah, one of the programme under KBS
Kementerian Belia dan Sukan
Dimana pemilihan acara/ displin adalah ditentukan oleh Persekutuan Bina Badan Malaysia

Sesi pendaftaran...nie baru sikit yg mendaftar...yealah...datang di awal pagi

ketika sesi taklimat...khusyuk mendengar...tp dalam hati still berdebar...bolleh...

Puas hati jugaklah
Walaupun dapat no. 8 pada hari tue…
At least ada placing okey
Pertandingan tue dijalankan dengan teratur, adil & professional…

Test 1: Larian sejauh 60 meter mengandar Farmers Walk. (jarak sejauh 60 meter dan tidak lebih dari 1 minit sahaja)

Ramai tak orang...nie baru penonton...
Nampak tak pemberat tue...ala yg berwarna hijau....

Setiap satu beratnyer...jeng...jeng...jeng...
60 kg yea....

So, kalau ikutkan kiraan matematik...60 kg + 60 kg = 120 kg...ya...

Gegeh...I can do it...ahaksss...

Melompat keriangan...memang tak sangka pun boleh angkat and finish angkat bebanan tue sejauh 60 minit...plus siap masa kurang dari 1 minit...kurlusssttt

Test 2: Tolak Tayar Jengkaut sejauh 20 meter 

Kan best kalau tolak tayar dalam keadaan cam nie...siap I boleh jerit..."Weeeeeee..." ahaksss

Nielah Seha, dah macam wartawan dah...ahakss...cuba uoals teka...tangan tue...ala siapa...hehhee...tapi ke tepi bukan ke atas...lariksss.....

Frankly speaking lah (cakap orang puteh pulak)...sebenarnya I tak tau berat tayar tue berapa...
tapi confirm memng teramat2 berat...

Teruskan mencuba...tak boleh lewat...dalam satu minit dah kena sampai 20 meter...

Alhamdulillah, memang dapat complete dalam masa kurang 1 minit...cuma ada orang lebih pantas...

kita makan dulu...for lunch

Test 3: Lari sejauh 60 meter jinjing Yoke (tapi bertukar kepada 30 maksimum Squat atau maximum 1 minit dengan bebanan 90kg)


Dalam acara nie mulanya I buat yg paling terpantas...sorang lain peserta angkat berat negara...dia buat lepas I...tp dia tak stop...I pergi stop jap...menyesal letak tuala kat belakang tue...tak selesa...
dia dapat buat dalam masa 37 saat...but I pulak 45 saat...but kewl...among the 4 person yg terpantas...

I love Squat...wink...wink...

Always do stretching...with Weight Lifting Athletes (Malaysian)

Test 4: Car Deadlift
               -Kiraan markah berdasarkan jumlah ulangan maksimum 30 reps atau dalam masa          
                1 minit atau  yg dahulu


Adoiii...panas betul cuaca...huhuhu...betul ker I boleh angkat nie...cuba ajerlah...

Berat tue bukan kereta ajer...nampak tak besi hijau tue...tue pun dah ada extra berat...tambah lagi bebanan yg letak dalam kereta tue...huhuhuu

Alhamdulillah...manage to done 15 reps within 1 minit...kewl...

Abis ajer pertandingan Mr. Badang
Terus buat rehearsal untuk show Stick2Stik


Malam tue, I terus support untuk Miss Fitness 2012
Event baru untuk HBN
Event nie adalah kerjasama KBS dengan WSFFM
My BFF masuk gak…
Pastue buat show Stick2Stick before upacara penyampaian hadiah

Then lepak my BFF (Redza Benjamin, Adasandha, Iza Razak n other too
Kat kedai mamak Presint 9, Putrajaya
Memang tergelak habis…ahakss

Best regards 
Ralph Abdullah

Wednesday, May 23, 2012

Stick2Stix®/ Himpunan Jutaan Belia 2012


Pengumuman, saja nak bagi tau…
Walaupun certain people dah tau
Yealah, iklan kan banyak…
From today 23rd May till 27th May 2012
Di Putrajaya ada berlangsung event Himpunan Jutaan Belia 2012
Bersempena Hari Belia Negara 2012


Kalau nak tau lebih lanjut boleh pergi ke laman web nie

Ada banyak aktiviti menarik kat sana…plus memang banyak giler..
Ingatkan dah tak terlibat dah…
Memang tahun nie masih berkira2
Sama ada nak masuk Mr. Badang or Aerobikthon
Tapi rasanya masuk Mr. Badang kot..pasal diaorang pun dah bising…
Dah dua tahun since diaorang buat programme nie I tak masuk compete
Pasal I masuk aerobikthon lah…ahaksss

Tapi ada satu event menarik pada 26th May 2012 nie…
Miss Fitness 2012
Bersama KBS & WSFFM
memang lah ada test…
ada 6 test semuanya
siapa bakal ditahtakan mahkota Miss Fitness 2012
sama2 kita tungggggguuuuuu…

bertambah menarik lagi I with my BBF akan turut serta buat show jugak…
lepas Pertandingan Miss Fitness 2012
excersice with stick (Stick2Stix®)
p/s nanti I cherita lanjur pasal Stick2Stix®

I pun baru first time buat aerobic guna stick nie…
But kewl, sangat menarik, plus tangan pun terasa buat workout sekali…
Plus it’s perform with music
Intersting right…well come and watch us perform the show…

Hari nie baru first time training
Pagi tue kitaorang orang training sesame BFF
(Adasandha, Redza, Liza, Kak Siti, Sam) kat Bangi Fitness

p/s: gambar dari Redza Benjamin Rahman
Training di Bangi Fitness with BFF

p/s: gambar dari Redza Banjamin Rahman
Juga masa training kat Bangi Fitness

Then malam tue kitaorang join the rest buat rehearsal kat Putrajaya…
Lokasi?
Senang ajer….memang tapak pesta tue besar…
Okey, dari tapak pesta tue…
Di jalan utama…tengah2 tue…
Let assume that you are from Masjid Putrajaya to PICC
You will find Palace of Justice dibelah kiri you
Sebaik selepas makamah tue (antara Palace of Justice dengan Wisma Sumber Asli)
Ada kemah di sebelah dalam kiri
Ha…kat situlah…
Kalau dah terlajak ker Kementerian Belia & Sukan (KBS) kira terlajak lah tue...
Sila patah balik ya...ahaksss

Hope to see you there...

Nie masa mula2 sampai kat tempat lokasi...sekitarlah...arie nie belum fully buka kedai, mungkin hari pertama & dah malam pun...

Ada konsert jugak...so...memang meriah betul...

Adasandha stop by here...tp cam tak percaya...sebenarnya nie van starbuck...kurlussstttt!....

Best regards
Ralph Abdullah