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

Wednesday, June 18, 2014

Exercise & Physical Activity

Both use energy…
Well tell me what’s the different?
When we breathe, we need energy to do it…
Is it considered as physical activity…

Well, to make it simple...
Any physical activity that needs energy is called physical activity…
Anything that get your body move…
Spring cleaning, walking to the mall, cooking…many more…
I can write it up until thousand pages for the physical activity

But how about exercise…
A form of physical activity that is specifically planned, structured & repetitive

List down the activity done by physical
Then identify is it physical activity or exercise…
As simple as ABC…

Both actually give impact to our life…
Think this…ENERGY expend…
Well every single day we eat…
It’s a heaven in Malaysia when it comes to food…
But what happen when we don’t used it…
FATS…

 Performing 'Sheep Jump' or 'Double Ring Jump". Showing flexibility on back and strength on the height of the jump and the level of the ankle. For me, it's the best way to show what's artistic in jumping pose.


For physical activity…be active…
Spend at least 30 minutes of what you love to do in a day…
For me, I clean my house, mop the floor every single day…that’s my physical activity…
For exercise…try to spend at least 20 minutes per day
Not including the warm-up sessions and cooling down session
Make it as a regimen at least 2 or 3 times per week…

All the best

Ralph Abdullah 

Tuesday, June 3, 2014

Update...update...

Rasanya dah lama dah tak update kat blog nie…
Al-maklumlah sibuk katanya…
Macam- macam perkara berlaku,
Baik or buruk, but yet, have to take it positive…

Umur dah meningkat, jadi seharusnya tanggungjawab pun meningkat
Kena menjadi lebih serious…
Kena lebih focus
It’s my patient in sports and fitness…yet love artistic performance too…
Although I’m a qualified degree in Science (Oleo-chemistry)…
Being a chemist last time in latex Industry – US Company
Memanglah ada yang menanya, kenapa tak work as a chemist…
Kadang penat gak nak menjawab soklan cepu emas tue…

Malas nak chitter bagai…karang boleh buat novel
Tapi faham –fahamlah…org chemist nie lain fikirannya…
Love details…cerewet dalam knowing things…especially info…

Pendek cherita…
last year kitaorang bz dgn buka company in fitness line…
kenapa kitaorang…pasal main in the company is me and MJ
it’s “LEGASI CERGAS”

senang sikit nak berurusan…especially with others corporate company
core business is in in fitness & artistic performance….
Bukan setakat corporate company jer….personal group or individual pun ok
Setakat nie kitaoarang buat mobile service…yealah…lebih hospitality kepada clients katakan…

Just PM me if you want our services…
We gave fitness talk, fitness camp, artistic performance show…personal trainer…corporate fitness camp….
And many more….

Best regards

Ralph Abdullah

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