Sunday, June 28, 2015

Tips bersenam di bulan puasa

Alhamdulillah...
sekejap ajer rasanya...
dah lebih dari 10 hari kita berpuasa...
(pstt...sebenarnya sehari puasa dah pun dengar orang main mercun....hahhaa)

Ok, back to the main topic...
saya ingin kongsikan rahsia tentang bersenam di bulan puasa...

sekiranya anda ingin cantik
sekiranya anda ingin kurus
sekiranya anda ingin nampak lean muscular...

***waktu senaman yang paling sesuai adalah di petang hari***
fikirkan...
sekiranya kita bersenam di awal pagi...(sekiranya individu tersebut tidak biasa)
kebarangkalian untuknya mengalami dehydrated di tengah hari atau petang???
sekiranya anda mengalami masalah kesihatan...
sila dapatkan pengesahan daripada doktor anda...

selamat mencuba...



Thursday, June 18, 2015

Ramadan Greeting 2015

Bersyukur kita...
Di pertemukan Ramadan kali ini...
Dapatlah kita menambahkan amalan kita lagi...amien...


Okies...saja nak "shout out"
Legasi Cergas actually nama company kita orang...

Kalau perlukan apa2, 
yang berkaitan dengan "fitness"
Contohnya
Personal Training, Group Training, Aerobic/ Street Dance, Family Day Event, Fitness/ Healthy Education atau Fitness/ Healthy program di tempat you or your company...

bolehlah email kepada saya melalui 
"ralph@legasicergas.com.my"

nanti saya and team akan ke tempat anda...

Blog nie cam lama tak aktif...
Tapi atas request sepupu saya Kak Lya Wahab...so I akan terus keep update...
I selalu update kat my facebook...or in my Instagram ...search nama Ralph Abdullah

Hasrat or niat puasa kali ini...saya nak banyakkan bersedekah...
Doakan untuk saya ya...



















Owh...sebut bulan puasa...
Ramai gak...yg nak kurus...yealah...nanti raya nampak meletup...betul tak...
Tapi advice saya...

Remember to stay fit/ healthy in Ramadan, it's the best camp to achieve your goal. Don't get fool with training or regiment which is not realistic. Train smart, more ibadah (don't skip terawih) & perform at work!

Sekian untuk kali ini...
banyak jugak nak tulis actually...
banyak benda nak share...tunggu...


Thursday, January 1, 2015

Greeting for 2015

“First of all, I would love to wish “Happy New Year 2015 to all beautiful people out there…may it be the blast year for us all, with more wealth and awesome health”.

Banyak perkara berlaku masa 2014
Especially at the end of that year…
Sedih, gembira, pelbagai cerita…
Masing2 punyai cerita tersendiri…
Tradegi nahas pesawat, banjir di pantai timur
Kita dapat lihat pelbagai ragam manusia
Tapi, really salut (tabik spring) to those who bersatu to give a hand…

For me, I learn more about people, about friends…
It’s seems that I really need to be more extra careful…
There’s a lot of people out there…in front of us seems to be really kin to us…but unfortunately, behind us…really love to see us fall! Manipulating people around…and so on…

Well, this year…simple resolution for me…
I just don’t care about these types of people…where I call the negative people
The best is just stay apart and give no respond in whatever they do or influence…
Coz for me…I believe to Allah…
I’m no plastics…but it’s true…
It’s me what u sees before and after…I never pretend or hide…
If I’m clueless in regarding something, I never pretend that I know…
The things that I do, I search and study about it…
Never argue with stupid people…as at the end.. they definitely turn your world upside down..
Making like you’re the one who bring the problem…
And bla…bla..bla…

Whatever it is…just keep on your track

Stay focus!

Life is too short to be sad, just make it an 

awesome journey…

If it’s not for the World History, at least it’s our 

history…

Let’s us make the best 2015 ever!

Ralph Abdullah