10 perancangan untuk pastikan azam tahun baru menjadi realiti

Beberapa jam sahaja sebelum tahun baru 2013 dan ramai antara kita sudah mula memikirkan tentang azam tahun baru. Namun ramai di antara kita yang mungkin sudah lupa azam yang dilakukan menjelang bulan Feburari! Di sini saya ingin kongsikan bagaimana untuk capaikan azam bagi tahun 2013 ini.

10. Fokus kepada satu atau dua atau tiga azam
Salah satu kesilapan yang kita lakukan ialah mempunyai terlalu banyak azam. Azam yang kita impikan sebaiknya realistik. Apabila kita mempunyai dua atau tiga azam yang utama, mudah bagi kita untuk memotivasikan diri untuk mencapai azam tersebut.

9. Pastikan teman rapat anda tahu tentang azam anda
Teman rapat merupakan salah satu yang dapat mendorong kita untuk mencapai azam yang diimpikan. Kita kongsikan azam bersama keluarga rapat mahupun rakan yang akan sentiasa jujur dalam memberi pandangan kepada kita. Namun begitu, berkongsi dengan terlalu ramai orang akan menyebabkan kita hilang motivasti untuk mencapai azam kita.

8. Tetapkan target yang spesifik
Kebanyakan azam yang kita impikan di tahun baru tidak spesifik, membuatkan azam tersebut sukar untuk dicapai. Contohnya, tahun ini saya ingin jadi kurus! Tapi apakah ukuran atau tanda untuk kita jadi kurus tahun ini? Letakkan target spesifik, seperti menjelang bulan Disember 2013, berat badan saya akan turun 15kg! Itu adalah sasaran yang bagus. Dengan cara ini azam dapat dicapai dengan lebih mudah.

7. Jadikan azam anda sebahagian dari rutin seharian
Kita ambil azam yang popular, ingin kurangkan berat badan sebanyak 15kg. Jadi contoh rutin yang biasanya dilakukan ialah seperti melakukan larian ringan setiap hari jam 6 petang selama 20 minit. Untuk memulakan rutin itu agak sukar, namun dengan keazaman untuk mencapai impian tersebut, sudah pasti azam itu boleh dicapai bagi tahun 2013.

6. Berikan peluang kepada diri sendiri untuk percubaan
Bukan semua resolusi mudah dicapai. berikan tempoh pada diri sendiri sekiranya rutin itu tidak dapat berjalan dengan lancar. Beri peluang pada diri sendiri dan sentiasa motivasikan diri. Tanamkan azam itu supaya sentiasa ada dalam diri sendiri. Masukkan azam kita dalam doa seharian kita selepas solat :)

5. Bermain dengan minda anda
Azam yang dicapai memerlukan kesabaran yang tinggi. Mempunyai target spesifik amat membantu, namun begitu diri kita perlu bermain dengan minda kita supaya seluruh tubuh badan kita fokus untuk menjayakan azam tersebut. Contohnya sekiranya kita merancang untuk menurunkan berat badan, gunakan pinggan yang lebih kecil untuk makan. Ini akan membuatkan perut kita rasa penuh walaupun jumlah makanan adalah sama.

4. Sentiasa bayangkan keadaan sesudah mencapai azam tersebut
Bayangkan sekiranya kita dapat mencapai azam tersebut. Berat badan berjaya turun hingga 15kg dan bentuk badan sudah pasti berubah. Keluarga serta teman terdekat pasti kagum dan ini akan menjadi faktor yang dapat memotivasikan diri. Setiap kali sebelum tidur, lakukan visualisasi tentang kesan gembira apabila azam telah dicapai

3. Ukur pencapaian anda
Apabila kita mempunyai target yang spesifik, maka untuk ukur pencapaian kita itu menjadi lebih mudah. Tandakan setiap rutin yang telah dijalankan setiap hari pada kalendar. Ukur berat badan yang telah turun setiap bulan.

2. Sentiasa memperingati azam yang ingin dicapai
Antara cara yang mudah untuk memesan diri sendiri tentang azam yang ingin dicapai ialah melalui doa selepas solat. Atau rakam melalui video kamera tentang pencapaian anda di saat ini, atau tulis target yang anda ingin capai ditempat yang mudah anda lihat setiap hari seperti di monitor komputer.

1. Mulakan sekarang!
Apa yang perlu ditunggu lagi, lakukan sekarang! Jika anda membaca blog ini pada pertengahan bulan Julai atau di bulan April. Tiada sebab untuk memulakan perancangan hanya di bulan Januari. Oleh itu, lakukan terus persediaan, pastikan azam itu spesifik dan boleh dicapai, dan lakukannya sekarang!

Matasura @ Muhammad bin Kamarulazizi

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Overworked? 4 Signs You Need to Recharge

Sometimes it’s obvious we need a break, but in most cases we figure it out too late. When you work double-digit hours and Sundays are no longer a day of rest, feeling overworked can become the new normal. Even so you’ll eventually hit a wall, and when that happens it can take days and even weeks to recover the enthusiasm, creativity, and motivation you’ve lost.

Fortunately a few of the same techniques endurance athletes use to detect the need for additional recovery can be used to indicate when you need to recharge your work batteries. Where elite athletes are concerned, chronic overtraining can actually defeat the fitness purpose and result in decreased stamina, power, and speed; sometimes the harder they work the slower they get.

The same thing happens to us when we’re overworked. We put in more hours to compensate… and get even less done. So how can you tell the difference between feeling overworked and really overworking yourself?

I asked Jeremiah Bishop for some simple techniques anyone can use to avoid hitting a wall. Jeremiah is a professional mountain bike rider for Cannondale Factory Racing. He's a twelve-time member of the U.S. national team and is to mountain bike racing what an NBA All-Star is to basketball (except he’s currently not out on strike).

Here are ways to ensure you stay at your professional best:
Check your resting heart rate. Every day, before you get out of bed, take your pulse. (There are plenty of free apps that make it easy. Some even log results.) Most of the time your heart rate will stay within a few beats per minute. But when you’re overworked and stressed your body sends more oxygen to your body and brain by increasing your heart rate. (The same thing happens when athletes overtrain and their bodies struggle to recover.) If your heart rate is up in the morning, do whatever it takes to get a little extra rest or sleep that night.

Check your emotions. Having a bad day? Feeling irritable and short-tempered? If you can’t put your finger on a specific reason why, chronic stress and fatigue may have triggered a physiological response and sent more cortisol and less dopamine to your brain. Willing yourself to be in a better mood won’t overcome the impact of chemistry, and in extreme cases the only cure is a break.

Check your weight. Lose or gain more than a percent of body weight from one day to the next and something’s wrong. Maybe yesterday was incredibly stressful and you failed to notice you didn’t eat and drink enough… or maybe you failed to notice just how much you actually ate. Lack of nourishment and hydration can put the hurt on higher-level mental functions (which may be why when we’re overworked and feeling stressed we instinctively want to perform routine, less complex tasks.) And eating too much food—well, we all know the impact of that.

Check your, um, output. Urine color can indicate a lack of hydration (although sometimes it indicates you created really expensive urine after eating a ton of vitamins your body could not absorb.) The lighter the color the more hydrated you are. Hydration is a good thing. Proper hydration aids the absorption of nutrients and helps increase energy levels. If your urine is darker than usual the cure is simple: Drink a lot of water.

The key is to monitor each of these over a period of time so you develop a feel for what is normal for you. Pay special attention on weekends and vacations, and if you notice a dramatic change, especially a positive one, that’s a sure sign you need to change your workday routine.

Don’t say this sounds like something only elite athletes need to worry about. We all want to be the best we can possibly be, no matter what our profession, and whenever we slam into the workload wall we are far from our best.

And don’t say you don’t have the time to take a short break or get a little more sleep. You owe it to yourself to find a way.

Eventually your mind and your body will hit a wall and make you, so why not do take care of yourself, and improve your performance, on your terms?

Source

Muhammad bin Kamarulazizi

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Football is a Successfull Example of Integration

BERLIN (Reuters) - Immigrants have helped give Germany a strong team at the World Cup, the country's Sport Minister Thomas de Maiziere said in a radio interview on Monday.

He said the large number of players of foreign origin in the side was an indication of improving integration in a country of 82 million with a foreign population of about seven million.

"It's tremendous progress -- 11 of the 23 Germany players are from immigrant families," de Maiziere, who is also the Interior Minister, told Deutschlandfunk radio.

"They've worked hard, delivered a great performance. They wanted to become German citizens and they've done that without turning their backs on their home countries," he added. "We've accepted that and they're loved as much as anyone else.

"It's a successful example of integration -- a role model for our country."

The families of Miroslav Klose and Lukas Podolski came from Poland, Mesut Ozil is of Turkish descent, Sami Khedira's father is from Tunisia, Jerome Boateng's father is Ghanaian and Mario Gomez was born to a Spanish father and German mother.

Guest workers have been coming to Germany for decades but until recently few children of foreigners played for Germany. Before the citizenship law was reformed in 1999, conservative governments had said Germany was not a country of immigrants.

"This soccer team is a successful example of integration," added de Maiziere. "Those who work hard will be accepted and those who have faith (in Germany) will have opportunities."

The national team has been opening itself up since the 1998 World Cup when many in Germany hailed the ethnic diversity of the French side that won the trophy after an all-white German team lost 3-0 to Croatia in the quarter-finals.

credit to http://af.reuters.com/article/sportsNews/idAFJOE6640BR20100705

p/s we hope one day Malaysia will make Germany as a good example for integration between the locals and immigrants (refugees)...

Muhammad bin Kamarulazizi

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New Facelift For Our Lift

Previously our lift at Bandar Baru Sentul is full of vandalism at it really hurt my eyes watching it. With all the nonapprprate drawings and 'mural' as the wall is easily being scratch. Now the office management had done a good work by replacing the wall chrome in color. So I hope the wall is scratch and marker resistance, at least it will look nice without any marks.

new look

Muhammad bin Kamarulazizi

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