Massage and Exercise

I sakit belakang akibat perjalanan jauh. Maka, semalam pi lah urut kaki 1 jam RM43 dan badan untuk 1.5jam RM75. Walaupun kadarnya dah naik tetap berbaloi. Ringan badan...Tapi lepas tu pi hadap sundae cone pulak 😂😂.

Pagi tadi rindu nak exercise. Maka walking/jogging for 1 hour.

Dan diikuti pula oleh 3 set of jumping jack, lunges, high knees, kick butt dan squat. Nak buat burpees I sogan 😅.

Punyalah semangat membakar lemak, tapi pi brekky nasi lemak pulak 🙈🙈🙈.

Walaupun cuti, tetap dikejar boss untuk semak dan modify meeting report. Semalam tak sempat. So today perlu paksa diri juga.....Walaupun I still tak puas hati with my boss regarding isu selfish n mengambil hak orang dan menafikan yg berhak, I tetap ada rasa simpati. I have been in his shoes...what do I feel if people ignore me when I am really in need. Takpelah...biarlah boss n colleague buat jahat dengan kita, kita jangan jadi macam mereka kan...Cuma perlu berhati-hati...jangan sampai kita susah payah untuk orang, tapi orang tu seronok berjimba sana sini takpun sibuk cari side income hingga tugas utama lambak ke kita.

Dah settle with my adhoc work, I masuk dapur to cook pasta for family adhoc do. Sekali keluar duit beli barang sampai lebih RM50. Camno nak jimat. Haritu I dah habis nearly rm900 for our get away 😰. Berjalan seronok...when it comes to spending is the worrying part. Takpelah yg penting kita happy bila lihat wajah2 kesayangan yg happy.

Then later in the afternoon, my aunt drop by at our house...apalagi borak sakan 😁.

Dah senja baru terhegeh delete images in my hp due to storage space running out. I deleted many images in house album...from kitchen, dining hall, porch gate, outdoor lights to turqoise curtains 😁. Sakan screenshot...tp idok le mengikutnya.

Jangan salahkan hujan itu....

Semalam tak pasti nak pergi brisk walk atau jog. Bila fikir semula dah dua hari tak bersenam, maka perlu kuatkan semangat untuk keluar.

Sudah beberapa tahun tak larat nak jogging sebab cepat semput. Then this few weeks cuba jogging sikit2 for 10-20m then brisk walk 30m and sambung jogging semula. Begitulah berulang2 sehingga 4 pusingan. Then, I increased the jogging distance up to 50-100m. Yesterday, I managed to get 200m. So we can see the improvement in term of the jogging distance and my stamina. Alhamdulillah.....

Semalam nak masuk ke 4 round, tiba2 hujan lebat. Maka berpatah semula dan berjalanlah pulang. Daripada berteduh bawa pokok yg pasti basah juga...baiklah balik saja walaupun meredah hujan 😁. Tapi idokle sambung exercise di rumah. Pi mandi basuh kapla and relax2 pulak 😂😂😂.

Then bergayut dengan kawan mengenai the unfair event in our workplace as well as about rezeki. Walaupun tak puas hati, kita patut bersyukur. Yelah dia dah dapat macam2 dan badan pun sihat, so nak apa lagi...Betul juga ya...I selalu dok fikir rezeki in term of wang dan aset, tapi I lupa kesihatan yg baik juga rezeki. I dapat berjogging pagi tu juga rezeki. I dapat berehat di rumah juga rezeki. I dapat berbual dan meluahkan perasaan pada rakan juga rezeki....Betapalah I manusia yg mudah lupa.

Then I cooked this no oil oat and banana fritters for brunch... Eh kira lunch la. Dah 12pm kan 😂😂😂.

Sedap juga...First I soaked the 2 tbsp of oat in low fat milk for 3 hours, then I mixed it with the mashed banana and scoop it on the hot nonstick pan. Tapi 3.30pm lapar. So I cooked this mixed bolognese pasta...

I didnt have minced chicken. So I just chopped the chicken breast. To make the sauce spicy I added two packets of chili flakes 😁....

I had that pasta for dinner as well while watching Gegar Vaganza 4. Tengah fokus tonton GV4 pun ada colleague tanya pasal kerja 😅😅. So I just searched the email about it. Guess what? Her name is listed in as the email recipient 😅😅😅. Ekau tak baca emel ke???...Takpelah...yg penting kita dah bantu mudahkan urusan rakan sekerja dan organisasi kan
 Yeay....Aisyah win. ...Kesian hazami I expwcted him to be in third place.

Actually in the afternoon I sent message to the boss about the unfair issue. Yes..I know I should let it go. But of course I have to let him know that certain matters should be handled properly and fairly to avoid it happen again in the future...but till now he has yet to reply my message...I will wait and see...If he did not reply I will go and see him. Or should I go and talk with the big boss 😁😁😁.

When my monday is not blues...

As usual brekky is a must...

Banana n natural yogurt was so yummy ....

Then off I went to the unit.
A bit upset to see the messy unit and when people changed the position of the furniture without my concern.
Had to wait for the contractor regarding this...

Only then I went to office and submitted the claim letter and the forgotten attachment...

11am- I had meeting with customers.

Then I bought this for lunch

Really irritated with these selfish vehicles owner

1.15pm went to see the contractor work.
Alhamdulillah the problem is settled.

3pm...appointment with colleague for material distribution.

3.40pm...went to see the coordinator regarding my customer problem. Aik...that customer acted fast..she came there as well when I am about to discuss about her 😅😅😅.  Later she came to my office...asking for another opportunity...well is it so hard to understand???

5.30 pm done with the exercise ...
I was so happy...
Can't believe that I lose 1 kg in 6 days ...
So far...the highest is just between 0.2-0.9kg only.
When thinking about it...
It is acceptable...
I went for walk/jog during weekend
I didn't take heavy meal on sunday nite
And I got mild diarhea on monday morning 😅😅😅...

At night ...helping my colleague in solving two problems related to her task.

What an active and productive Monday 💪💪.

Walking and Working

My sunday story 😁😁😁

I started my day with brisk walking and jogging.

Looks like a giant with long n big legs 😅😅😅.

Wow nice figures 😍😍😍.

But...hey...

What ?11110 steps???

Unbelievable right....

I guess my new steps tracker became haywired 😰😰😰. Normally the maximum steps that I get for 5 laps is only 7000 steps...Even on that day Samsung Health recorded around 8000 steps only. What a huge different. However others info seems reliable...

Here was my simple brekky...overnite rolled oat

What is next?
Normal weekend routine.
Clothes washing and house cleaninglah but downstairs only 😂😂😂...

Then later in the afternoon I went for groceries and toiletries shopping....My budget was only RM100. Unfortunately I spent more than RM150 😱😱😱. Luckily I brought extra money.

I had these for my late lunch at about 2.30pm

Then I was too tired to do anything 😅😅😅.

Around 6pm I started using my notebook...surfed the internet and modified my ex-customer document. Yup...we still keep in touch and he should if it something to do with our previous work. This time for an international event....I promised him that I will send the edited version by 8pm. Unfortunately I could only sent it around 11 pm 🙈🙈🙈. When I reread it ...still not satisfied that I sent him another version 1 hour later 😅😅😅😅. Whatever it is...I feel grateful that I managed to accomplish this task and can contribute something...Alhamdulillah.

I was too focus in doing that task and not in the mood to cook or eat heavy meal. I just had a cup of grapes around 7pm, a banana at 10pm and half glass of milk before sleeping 😁.

Do you believe that I am writing this post while watching recorded Gegar Vaganza, handwashing clothes and brushing teeth ?
😅😅😅....

Oklah ...
Kena mandi n siap.
I am already late to work...

Macam-macam Hal

Pagi jumaat beria brekky rolled oat, banana, walnut, raisins n chia seed

Healthy brekky kononnya.
Alih2...10.30am after briefing session makan nasi lemak 😅😅😅.
Bergonang2 minyak eh..
Healthy kek mano tu?

Pagi tu konon nak tease my customer...
Memang menjadilah 😂😂😂.
Seronok gak pekena orang
Tapi...ada satu incident yg ganggu my mood
Rupa2nya ada dokumen yg I belum discuss with them.
Adoilah...dah over deadline 😰😰😰.
Kena reshedule ....

For briefing session...
Biasalah kami yg anak2 ikan ni
Makin sengsaralah...
But selagi boleh we must fight for our right

In the afternoon I did something out of my ordinary task.
Really enjoy doing that...
Just like production line 😁😁😁
Definitely release my stress.
Of course I can't give full commitment
I help whenever I am available...

Then a customer came
Really stubborn customer
She asked for consideration when it is too late
It is not about financial problem
This is about attitude problem
Then I saw and heard she went to see my boss 😠😠
Well...well...her mentor
Bukan main ko sekarang ya
Knowing that I am no longer has any power

Then I settled all my 5 claims.
In total around RM3k 😱😱😱.
Yes I know I am at fault

Later in the evening I handed my key to someone...
Her friend came as well
She is still interested to join
But requested to add another facility and argued about different payment
Finally..she made her decision
Alhamdulillah...

Then, I had leftover rice and mushroom+ayam kicap for dinner

My Saturday...
I started my day with 6km walk/jog and 9000 steps.
I was touched when the chinese uncle greeted me Good morning and the malay aunty said salam at the park.
Simple acts but enough to cheer my day 😍😍😍
Then I made a complaint to the management staff about the wall leaking. It may came from the exterior wall crack.
Had cekodok rentung for brekky

Then I Had leftover rice, sambal bilis, no oil omelete and rocket salad for lunch while watching recorded ReD Velvet final episode 😁.

And had blackpepper n garlic lemon grilled salmon n veges n dragon fruit for dinner...

I got headache 😵
So I spent most of my day with a long rest...
Rumah mcm kapal karam 😰😰😰

Mission to lose weight: Fitness Tracker

Ada banyak jenis aplikasi fitness tracker percuma untuk smart phone, tetapi tiada satu pun mengira steps hampir tepat. Jom lihat pengiraan beberapa aplikasi setakat 7pm hari ini.

Samsung health yang terlebih kira steps ...11556 you 😂:

Pacer yang kurang mengira steps, handphone kena sentiasa dipegang dan gagal mengira jika hp dalam poket atau handbag 😅😅😅:

Pedometer yang mungkin boleh mengganggar steps dengan baik, tetapi tidak untuk jarak 😅:

Anyway yang dikatakan baik sebagai fitness tracker adalah smart watch/bangle. Nak beli fitbit purple tak mampu.

Memadai yang murah dan dibeli dari trusted seller with good review.

 Tak perlu dipegang, banyak features seperti heart rate and sleep monitor dan boleh sync dengan handphone 😁. Ni baru pakai 2.00pm tadi kot

So terpulang nak guna yang mana

Percuma atau bayar

Yang penting guna.

Update weight: 

It is normal to lose 0.5kg-1kg per week. 2kg weight loss in 3 weeks considered good enough 😁.

Tapi last week n this week sama je 😅.

Salahkan dominos cheese stick, nasi lemak dan nasi padang minang 😂😂😂.

Pagi ini beria walk/jog 6km tapi dah terlebih calories intake walaupun belum dinner gara2 goreng pisang 😂😂😂

Mission to lose weight: Pandang je la

When they had egg n cheese sandwich for brekky

I had apple and yogurt

They had chicken chop for lunch

I had crispy chicken salad

They had frankfutter and egg planta fried rice for dinner

I had salmon n greens 😅

You see...I watch my diet and exercise regularly...

Unfortunately I only lose 1.5kg within 2 weeks 😭😭😭. Then what??? Eat less and exercise everyday???

Mission to lose weight Part 1: The Obstacles

Camno ek....
Niat dah ada
Semangat pun dah ada
Malah dah sign up for training
Tapi alih2 jumaat malam pi order niha

Tu gambar lama ya. Tak masuk banana kaya desert lagi 😅😅😅.

Lepas tu gelabah apabila coach tanya kami dinner gapo?
Selalu tak tanya pun.
Alih2 mlm tu tanya.
Dia ada sixth sensekah 😅😅😅😅.

So due to my guilt feeling
I pushed myself to briskwalk at the jogging track yesterday morning as well as walking and climbing stairs at home in the evening and managed to get 7k++ steps 😁.

I used Pacer Apps to track my steps and synchronized it to Myfitnesspal Aps....

I use Myfitnesspal Apps to monitor my calorie intake. My recommended calorie intake is 1200 kcal. To lose weight I should aim for calorie deficit. As you can see from the image below if I was active for a particular day, my calories expenditure increases....

You see...I ada masalah to control my food intake
Suppose less carbo n more veges...
Sometimes I am not hungry
I eat because I want to eat
Or it is time to eat 😅.
Let us look what Dr. Zubaidi said

Malu besar

Pagi pi brisk walk
Tangkap2 gambar
Masukkan hp in my pocket
Tiba2 dapat call dari boss
Awkard moment when I asked him "ada apa?"
OMG..... I am the one who called him accidently
Tertekanlah tu...
Video call pulak tu 😭😭😭
Macam nak tunjuk dgn boss yg I pi exercise ek 😁
Malu besar ....
Lagi2 bila nak off call dengar boss gelak2

Balik brekky with this as a starter 😁

Hmm...

Khamis lepas kot
My friend tanya khabar
I cakap tak ok
Katanya memang jelas nampak muka stress
Biasalah keroje banyak dan nonstop
Isu banyak
Nak fikir pun banyak
I memang tak larat
Katanya I need to exercise
Early this month pun my other friend suggested the same thing

Maka hari jumaat petang I lompatlah sikit2, sit up dan plank
Pagi tadi pi brisk walk
Then after I had my brekky off I went to town
Dah pi pasar...pi pusing2 town sampai merah padam 😅😅.
Yg penting berpeluh kan

Tapi pi beli ni pulak 😂😂😂

Lama ko tak makan jering
Tu beli kat pasar ler

Petang dok hadap ice cream dan peanut
Konon malam tak mau makan
Hmmm....

Belek peti sejuk
Jumpa leftover fried rice
Reheatlah....
Then pi goreng bilis dan telur

You see
Hangat-hangat tahi ayam je la #whathealthylifestyledanjomkurus?
😅😅😅

Konon today nak kemas rumah dan lipat baju
Hmmm ...penat balik dari town
Konon nk cuci toilet
Hmmm ...dah lewat petang
Konon nak siapkan kerja opis
Hmm...nak tonton AJL pulak
Hmmm...ko memang susah nak berubah


Siapakah sufian shuhaimi 😅
Tapi lagu tu biasa dengar di radio
Aku ingat tu lagu dak Aiman Tino tuh  😂😂
Camno I tau pulak pasal dak Aiman ni
Hmmm...
Anyway both look innocent je kan

You will never walk alone

That is just a song
In reality I do walk alone
I have to walk alone
When I asked my friend to join me for a brisk walk
She couldnt do so, she had to entertain her guests
When I asked my friend to play badminton with me
She preferred not to join
When I asked my family to go out for lunch
They gave so many excuses

And today ....
Once again I have to walk alone

But it is ok
Do not let that become a problem
Just enjoy the view
And be grateful with what I have

I was craving for nasi lemak
But yup...nasi lemak during weekend is a hot selling brekky...definitely sold out
Thus meat pie is good enough for me

And do not forget to buy lots of ice cream for this weekend

Hangat-hangat tahi ayam

Let's us briswalking.....

Tu dia, semangat sampai tercabut tapak.....

Padahal, dah lama tak guna....mereputlah tuh hahaha....

Done with the 45 mins briskwalking, time for brekky.....

So, tang mana nak healthy life style nya....
Konon nak buat ekstra kerja dengan bersihkan porch, tapi balik rumah tengok my part time cleaner dok mop porch hehe....

Then lunch nasi kerabu

Next banana fritters at 2pm

Confirmlah hangat-hangat tahi ayam misi menyahkan lemak.