tag:blogger.com,1999:blog-29424984203568690542023-11-16T23:59:47.039+08:00I am a Soldier in an undefeated war.Sidratul Muntahahttp://www.blogger.com/profile/08102226756688247770noreply@blogger.comBlogger87125tag:blogger.com,1999:blog-2942498420356869054.post-66803126509077624342018-09-13T13:32:00.002+08:002018-09-13T13:32:11.025+08:00And The Battle Start Again<div dir="ltr" style="text-align: left;" trbidi="on">
salam alaik<br />
lama tak bersiaran<br />
selepas 2 tahun<br />
nai berat badan 10kg lagi<br />
Allah..<br />
harap kali ni lebih istiqamah<br />
<br />
Kali ni cuba Intermittent Fasting Diet<br />
tapi buat yang 8/16 jam<br />
<br />
jia Yao!</div>
Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com2tag:blogger.com,1999:blog-2942498420356869054.post-39394037770466536922016-09-21T11:01:00.000+08:002016-09-21T11:01:18.007+08:00The Most Favorite Juice :Another Weight Lose. Alhamdulillah<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBwWTcibtHefy6GPHEx4ajMi3Rx5n00RpgOrFQRoiFi49N30Cd_5RaPDdzcImRWVUtvO1x04lnm4w18UNNSo-eHOIXT6rXJIJYyW4TM3G_Q9vONsur4XQ__4WRFcS7NM87mlN0QRDAA3mG/s1600/14359132_10210367358198592_3831838644317085306_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBwWTcibtHefy6GPHEx4ajMi3Rx5n00RpgOrFQRoiFi49N30Cd_5RaPDdzcImRWVUtvO1x04lnm4w18UNNSo-eHOIXT6rXJIJYyW4TM3G_Q9vONsur4XQ__4WRFcS7NM87mlN0QRDAA3mG/s400/14359132_10210367358198592_3831838644317085306_n.jpg" width="400" /></a></div>
Salam<br />
Alhamdulillah<br />
This week weight in : 15.5kg - 14.3 kg<br />
Total lost : 1.2kg<br />
<br />
Recipe above is the most favorite<br />
<br />
1 pineapple<br />
2 green apples<br />
2 oranges<br />
Half romaine lettuce<br />
1 cucumber<br />
<br />
not too bitter and not too sweet.<br />
<br /></div>
Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com0tag:blogger.com,1999:blog-2942498420356869054.post-12501602744163008862016-09-19T10:22:00.001+08:002016-09-19T10:22:35.995+08:00My On Style of Homemade Detox Juice<div dir="ltr" style="text-align: left;" trbidi="on">
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Salam</div>
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almost 3 weeks detox juicing at home.</div>
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huhuh</div>
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result?!</div>
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alhamdulillah..</div>
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badan lebih ringan dan usus rasa sihat sikit..</div>
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never been too late right?!</div>
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Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com0tag:blogger.com,1999:blog-2942498420356869054.post-46798007839477066702016-08-22T11:02:00.001+08:002016-08-22T11:02:51.758+08:00Another Session Of Life Changing<div dir="ltr" style="text-align: left;" trbidi="on">
Bismillah..<br />
Since July 20th 2016, I've decided to do back diet plan.<br />
Alhamdulillah as per weighting come in..<br />
Total lost weight as 22nd August 2016 came as below:<br />
<br />
20th July 2016 : 107.9kg<br />
22nd August 2016 : 105.5kg<br />
<br />
Total Lost Weigh: 2.4kg<br />
<br />
Method Adapt:<br />
<br />
- Slimming product (soap and cream)<br />
- twice taken of hot sauna<br />
- Detox with homemade detox juice include with apple cider vinegar<br />
- Frequenty taken cold press natural olive oil.<br />
<br />
Next Weighting: 25th September 2016<br />
<br />
<br /></div>
Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com0tag:blogger.com,1999:blog-2942498420356869054.post-29111438126886300092015-05-26T12:41:00.000+08:002015-05-26T12:41:00.131+08:00Makanlah Sayuran dan Buahan Kuning Untuk Kebaikan Lutut dan Sendi Anda<div dir="ltr" style="text-align: left;" trbidi="on">
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Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com1tag:blogger.com,1999:blog-2942498420356869054.post-38171596994833628882015-05-26T09:27:00.000+08:002015-05-26T09:28:25.707+08:00Another Day, Another Walk 2<div dir="ltr" style="text-align: left;" trbidi="on">
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26th May 2015<br />
2.7km<br />
35 minutes</div>
Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com0tag:blogger.com,1999:blog-2942498420356869054.post-10026257765416227222015-05-25T09:10:00.003+08:002015-05-25T09:10:43.136+08:00Another Day, Another Walk<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="background-color: white; color: #141823; font-family: helvetica, arial, 'lucida grande', sans-serif; font-size: 14px; line-height: 19.3199996948242px; text-align: left;">kalau tak mampu berlari.. berjalanlah. </span><a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/misiakasaowannabe2016?source=feed_text&story_id=10206465250248332" style="background-color: white; color: #3b5998; cursor: pointer; font-family: helvetica, arial, 'lucida grande', sans-serif; font-size: 14px; line-height: 19.3199996948242px; text-align: left; text-decoration: none;"><span aria-label="hashtag" class="_58cl" style="color: #6d84b4;">#</span><span class="_58cm">misiakasaowannabe2016</span></a><span style="background-color: white; color: #141823; font-family: helvetica, arial, 'lucida grande', sans-serif; font-size: 14px; line-height: 19.3199996948242px; text-align: left;"> </span><br style="background-color: white; color: #141823; font-family: helvetica, arial, 'lucida grande', sans-serif; font-size: 14px; line-height: 19.3199996948242px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: helvetica, arial, 'lucida grande', sans-serif; font-size: 14px; line-height: 19.3199996948242px; text-align: left;">quality versus quantity</span><br style="background-color: white; color: #141823; font-family: helvetica, arial, 'lucida grande', sans-serif; font-size: 14px; line-height: 19.3199996948242px; text-align: left;" /><span style="background-color: white; color: #141823; font-family: helvetica, arial, 'lucida grande', sans-serif; font-size: 14px; line-height: 19.3199996948242px; text-align: left;">30 min = 2.6km</span></div>
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Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com0tag:blogger.com,1999:blog-2942498420356869054.post-10805580276896770982015-05-18T13:57:00.002+08:002015-05-18T13:57:33.637+08:00Khasiat Oren dan TImun<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQtIzJvN4vKSa1tKRzki7iKyW4dgn-YWzKGBPkvK7BSeYUoDAAgbrojOsoDr6lAZSFhfNm-9quxshxCut4UApDw48QQobf6MIg5ywf19GLhned2q-60F1Yg0Im13qbtRwyxdDy3eKUiJgp/s1600/_DSC7645.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQtIzJvN4vKSa1tKRzki7iKyW4dgn-YWzKGBPkvK7BSeYUoDAAgbrojOsoDr6lAZSFhfNm-9quxshxCut4UApDw48QQobf6MIg5ywf19GLhned2q-60F1Yg0Im13qbtRwyxdDy3eKUiJgp/s640/_DSC7645.JPG" width="640" /></a></div>
takde yang lebih baik dari sumber vitamin asli dari oren<br />
timun jugak elok tuk detox<br />
serious tak tipu.<br />
<br />
<br /></div>
Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com1tag:blogger.com,1999:blog-2942498420356869054.post-40642779819908459072015-04-27T12:07:00.000+08:002015-04-27T12:07:31.908+08:00Makanan Ruji Orang BErdiet<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Oj7xEEABscph8Ni3KO-4lR2FKsS2HV96j7V4zQ9RqvXV8XmcMNDGfJ84r1InHXdADeqjEvRtzI7y5TaiN3IjaBEPw5Je_hJ1GA5B9Rvv0SongTQ2XhEeE_xhb2oUywBGoD8es5m78Nna/s1600/_DSC7920.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Oj7xEEABscph8Ni3KO-4lR2FKsS2HV96j7V4zQ9RqvXV8XmcMNDGfJ84r1InHXdADeqjEvRtzI7y5TaiN3IjaBEPw5Je_hJ1GA5B9Rvv0SongTQ2XhEeE_xhb2oUywBGoD8es5m78Nna/s1600/_DSC7920.JPG" height="502" width="640" /></a></div>
salam guys...<br />
lama tak bersiaran<br />
inilah makanan ruji kami kalau dah boring tak tahu nak makan apa<br />
kukus steam grill panggang<br />
tu jelah<br />
nak - nak ayam<br />
apa makanan ruji korang plak time berdiet?!!<br />
<br />
<br /></div>
Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com0tag:blogger.com,1999:blog-2942498420356869054.post-66657618795938546842015-04-13T15:44:00.000+08:002015-04-13T15:44:47.405+08:00Buy Your Running Gear/ Apparel under one roof at iprice!<div dir="ltr" style="text-align: left;" trbidi="on">
Hi Guys,<br />
As a Runner, we should ensure our gear / apparel in good shape and condition. Due to time constrain, we can easily shop through online at<a href="http://iprice.my/"> <b><span style="color: #6aa84f; font-family: Verdana, sans-serif;">iprice</span></b></a><br />
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<a href="http://iprice.my/"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXW07TtNASwnJrAN2kEsS9I2Jz9MFRAydoShV-zR7wEd1guojGP2R8I4edIzIZHIJZyyXU_6MZL5KxqJkHDUGdw53cvyNJzyh4Ox1u1RJzn3tgmqfw7R5exHzwV2XY4cbZieDfiGBkSoJE/s1600/entry+iprice+sportwear+no+1.JPG" height="236" width="640" /></a></div>
<br />
What is<a href="http://iprice.my/"><b><span style="color: #93c47d; font-family: Verdana, sans-serif;"> </span><span style="color: #6aa84f; font-family: Verdana, sans-serif;">iprice</span></b></a>?<br />
<b><span style="color: #3d85c6;">- a unique up growing online shopping website which offering a great discount and promotion for online shopper.</span></b><br />
<br />
<br />
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<b>How it is work?</b><br />
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<span style="color: red; font-family: Georgia, Times New Roman, serif;"><b>step 1:</b></span><br />
<b> Sign up!</b> don't forget to sign up. so you don't missed current and latest promotion and discount from <b><span style="color: #6aa84f; font-family: Verdana, sans-serif;"><a href="http://iprice.my/"><span style="color: #6aa84f;">iprice</span></a>.</span></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXz2iKsN_iPJHcDOI9Cy4kfS3IE6iMFvG12Qe89ipqAyx9iOtjBB1PHvc1KL9Pvi-1sUG6HFPBPNHTOn96s8BaFkWoW1ySPs8XfMxw1lEulu3XsSnfw9CGm0PcpnCCbaHibGZw6bD4MiUH/s1600/entry+iprice+sportwear+no+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXz2iKsN_iPJHcDOI9Cy4kfS3IE6iMFvG12Qe89ipqAyx9iOtjBB1PHvc1KL9Pvi-1sUG6HFPBPNHTOn96s8BaFkWoW1ySPs8XfMxw1lEulu3XsSnfw9CGm0PcpnCCbaHibGZw6bD4MiUH/s1600/entry+iprice+sportwear+no+2.JPG" height="404" width="640" /></a></div>
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<b><span style="color: red;">Step 2:</span></b><br />
Look up your favorite categorizes ( either running apparel or running gadget such as from sneaker to armband) and search for latest promotion or discount. Don't forget to check out<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgONQm6zG5H6PC8eaKW6oHAsxDMPxbO-I6KzpJkT4uwpKTdQIUVWYp8ClKXLAYBXPa9WOIOQ0ihH-KeuOF6brw56YRfpmz6E8fsn0U7KxEKZ16gVRd1dNrJqVTJEes0gv56Khi7yGJpcyum/s1600/entry+iprice+sportwear+no+3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgONQm6zG5H6PC8eaKW6oHAsxDMPxbO-I6KzpJkT4uwpKTdQIUVWYp8ClKXLAYBXPa9WOIOQ0ihH-KeuOF6brw56YRfpmz6E8fsn0U7KxEKZ16gVRd1dNrJqVTJEes0gv56Khi7yGJpcyum/s1600/entry+iprice+sportwear+no+3.JPG" height="246" width="640" /></a></div>
<br />
<br />
<br />
<br />
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<b><span style="color: red;">Step 3:</span></b><br />
Be patient if stuff that you liked to buy, no more in promotion or discount period. Soon it will be appear since<a href="http://iprice.my/"><span style="color: #6aa84f; font-family: Verdana, sans-serif;"><b> iprice</b></span></a> always update their latest and current promotion in their facebook and twitter<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqvqXDoVI9LcU-khb8fz10JKnbZMeP2nAXlhUUpvRn4bmr-5KoeupRnnvdTXZlOa7UW9tS7qXzhvScOrKcDo6tjeBuSF4iLDs-D2OXTnf3-HpQwI7PJ_nXlhFdUGBmdr-80AQiBJKT_f8r/s1600/iprice+4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqvqXDoVI9LcU-khb8fz10JKnbZMeP2nAXlhUUpvRn4bmr-5KoeupRnnvdTXZlOa7UW9tS7qXzhvScOrKcDo6tjeBuSF4iLDs-D2OXTnf3-HpQwI7PJ_nXlhFdUGBmdr-80AQiBJKT_f8r/s1600/iprice+4.JPG" height="640" width="570" /></a></div>
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<b><span style="color: red;">Step 4 :</span></b></div>
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Don't forget to share, like and follow <span style="color: #6aa84f; font-family: Verdana, sans-serif; font-weight: bold;"><a href="http://iprice.my/"><span style="color: #6aa84f;">iprice</span> </a> </span><span style="font-family: inherit;">on twitter and facebook</span></div>
<br />
<br />
Happy Shopping!!<br />
<br />
<br /></div>
Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com0tag:blogger.com,1999:blog-2942498420356869054.post-68948454413377875102015-03-11T09:20:00.002+08:002015-03-11T09:30:55.182+08:00Cumulative Walk Distance : 5.2km<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqfFUY8Un5C_4LDUBIBtXQqQxToFO_wq8Nz3E0NDHmtavZbiyw5lvRqs3m_ZfoyXmiFif3C8dRarmo_ahmY9nRlAHJAIsCkqPJY1EQap7buYBNBTexG-iARvbbFXukg2JKgyXTJShXOGba/s1600/selekoh.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqfFUY8Un5C_4LDUBIBtXQqQxToFO_wq8Nz3E0NDHmtavZbiyw5lvRqs3m_ZfoyXmiFif3C8dRarmo_ahmY9nRlAHJAIsCkqPJY1EQap7buYBNBTexG-iARvbbFXukg2JKgyXTJShXOGba/s1600/selekoh.JPG" height="640" width="638" /></a></div>
<br />
Monday 9th march 2015 : 2.6km<br />
Wednesday 11th March 2015 : 2.6km<br />
<br />
total time : 75min<br />
the road is inside UIA Gombak<br />
The fence already damaged due some accident last night.<br />
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Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com0Uia, International Islamic University Malaysia, Jalan Gombak, 53100 Kuala Lumpur, Selangor, Malaysia3.25168 101.73430009999993-22.2703545 60.425706099999928 28.7737145 143.04289409999993tag:blogger.com,1999:blog-2942498420356869054.post-8720395613643705992015-03-11T08:14:00.000+08:002015-03-11T09:29:28.406+08:00Protein and Vege : All Of Them (Tiru Lagu All of Me By John Legend)<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs2AWs5jNKikct2211I9pGPYToJaPXpx2K_V_8ph6bedtyH4Sl7sPZI3AljcJQbXNqR3TGf15_yPMBKiiI8bqUTgnYhVkmIjVwTpoSI07ibkpkyeW8bubMKrUH49nx_P3eCds8Oag9EIyH/s1600/_DSC7670.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs2AWs5jNKikct2211I9pGPYToJaPXpx2K_V_8ph6bedtyH4Sl7sPZI3AljcJQbXNqR3TGf15_yPMBKiiI8bqUTgnYhVkmIjVwTpoSI07ibkpkyeW8bubMKrUH49nx_P3eCds8Oag9EIyH/s1600/_DSC7670.JPG" height="640" width="358" /></a></div>
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All in one plate, keep them fresh and keep them raw as much as you can.</div>
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put some protein with touch of spice</div>
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there you go.</div>
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Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com1tag:blogger.com,1999:blog-2942498420356869054.post-79116863211376093622015-03-10T08:11:00.003+08:002015-03-11T09:30:12.084+08:00Tenung Gambar Sebagai Sumber Inspirasi.. 2000<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH5dGDx4VCBPwgX6HA-EeWr72nFRkxGQFi9a8GSQOgLoKTNya1f2-wHGooFBeHlaCwL1TBJYt2b1X59GRdiNgqnBsZquk1h5F_JNlLLvtkn_N7daEUBdZuP2SbLsytUoQlxIuinrgOeWiJ/s1600/northropmemoir.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH5dGDx4VCBPwgX6HA-EeWr72nFRkxGQFi9a8GSQOgLoKTNya1f2-wHGooFBeHlaCwL1TBJYt2b1X59GRdiNgqnBsZquk1h5F_JNlLLvtkn_N7daEUBdZuP2SbLsytUoQlxIuinrgOeWiJ/s1600/northropmemoir.jpg" height="400" width="266" /></a></div>
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MNRI 2000</div>
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Jasin, Melaka</div>
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Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com0tag:blogger.com,1999:blog-2942498420356869054.post-43446392099989224552015-02-26T13:49:00.002+08:002015-03-10T08:08:49.600+08:00Spinal or Lumbar Injured : hati - hati korang lifting barang<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibX_MkrEXO6JLNR-t7FMyoLRJ_XHwzkbqJXNVBUt6xR6QhqcgWrvdBs1HArv8bge399JhKAxQMn5Y7p1bf5Xvg4Y9GybEVhpvnumCwrFzKLbGsE7NznKXwK8hqYjcnMagZsXjaZeOCb2qS/s1600/10391406_10205801760741509_3818463158687525447_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibX_MkrEXO6JLNR-t7FMyoLRJ_XHwzkbqJXNVBUt6xR6QhqcgWrvdBs1HArv8bge399JhKAxQMn5Y7p1bf5Xvg4Y9GybEVhpvnumCwrFzKLbGsE7NznKXwK8hqYjcnMagZsXjaZeOCb2qS/s1600/10391406_10205801760741509_3818463158687525447_n.jpg" height="640" width="640" /></a></div>
<br />
<br />
salam alaik<br />
fews month agi, stop buat powelifthing due to inflammation dekat ligament bahu<br />
then sekarang sangat precautions nak buat kerja berat<br />
but suddenly terlupa yang beg sekolah anak tu berat, main angkat je<br />
<br />
so last 2 days dah takleh tahan<br />
jumpa doktor<br />
xray and dapat 2 jenis painkiller shot<br />
veron and detas kot yg lagi satu<br />
<br />
lumbar area tu yg sakit tapi found out dekat spinal tu terlurus..<br />
ikut by normal xray spinal tu slightly bengkok follow inclined dengan lumbar<br />
mcm kuar track sikit la tapi bukan slip dics<br />
<br />
so, dr just suh resting then if after a week tak baik jugak<br />
kena buat MRI<br />
<br />
so korang..<br />
take care your back..<br />
especially ladies!!<br />
<br />
<br />
</div>
Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com0tag:blogger.com,1999:blog-2942498420356869054.post-62296556093595095042015-01-20T09:53:00.001+08:002015-01-20T09:53:10.592+08:00Lama tak Timbang<div dir="ltr" style="text-align: left;" trbidi="on">
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Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com0tag:blogger.com,1999:blog-2942498420356869054.post-75248474803104496192015-01-08T14:48:00.002+08:002015-03-10T08:09:09.565+08:00Petua Kurus, Detox dan Buang Lemak<div dir="ltr" style="text-align: left;" trbidi="on">
<h1>
<span style="font-size: small;"><span style="color: red; line-height: 115%;">A. CARA SUSUTKAN
BERAT BADAN</span><span style="color: windowtext; line-height: 115%;">.<o:p></o:p></span></span></h1>
<h1>
<span style="font-size: small;"><span style="line-height: 115%;"><br />
</span><span style="line-height: 115%;"><span style="color: blue;">Langkah 1.</span></span><span style="line-height: 115%;"><br />
Makan epal HIJAU atau minum jusnya tiap-tiap hari sekurang-kurangnya satu biji
sehari selama seminggu. <o:p></o:p></span></span></h1>
<h1>
<span style="line-height: 115%;"><span style="font-size: small;">Tujuannya untuk membuang
lemak visceral (lemak yang terdapat dicelah-celah otot perut) dan untuk
mengikis lapisan kanji tepung gandum dan sisa-sisa makanan yang lain dari
dinding usus. (Gandum yang terdapat sekarang mengandungi bahan kimia. Bahan
kimia itulah yang menyebabkan warna asalnya bertukar daripada kuning menjadi
putih dan boleh menyebabkan kanser usus).<o:p></o:p></span></span></h1>
<h1>
<span style="color: #c00000; line-height: 115%;"><span style="font-size: small;">Ingat: Kalau
dimakan mentah, epal boleh dimakan bersama-sama makanan lain. Tetapi kalau jus,
ia tidak boleh disulami dengan makanan lain kecuali setelah berlalu 15-20
minit.<o:p></o:p></span></span></h1>
<h1>
<span style="font-size: small;"><span style="color: #00b0f0; line-height: 115%;"><br /></span></span></h1>
<h1>
<span style="font-size: small;"><span style="color: blue;"><span style="line-height: 115%;">Langkah 2.</span><span class="apple-converted-space"><span style="font-family: Arial, sans-serif; line-height: 115%;"> </span></span></span><span style="line-height: 115%;"><br />
Selesai yang di atas, makanlah pula buah LEMON atau minum jusnya 1 biji sebelum
sarapan ATAU 1 biji sebelum tidur tiap-tiap hari untuk tujuan detoksifikasi.
Berbeza dari jenis-jenis limau yang lain, lemon bersifat asid sewaktu di luar
tetapi bertukar menjadi alkali setelah masuk ke dalam badan. Lemon ini rasanya
sangat masam. Untuk mengurangkan masamnya, boleh dibuat jus dan campurkan
dengan madu atau buat air lemon dengan menggunakan gula perang.<o:p></o:p></span></span></h1>
<h1>
<span style="color: #c00000; line-height: 115%;"><span style="font-size: small;">Kesannya
boleh dirasai dalam masa dua minggu.<o:p></o:p></span></span></h1>
<div class="MsoNormal">
<br /></div>
<h1>
<span style="color: red; line-height: 115%;"><span style="font-size: small;">B. CARA KUATKAN
LUTUT.</span></span></h1>
<h1>
<span style="line-height: 115%;"><span style="font-size: small;">
Racik kacang lendir (bendi) muda nipis-nipis dan rendam dalam air panas sebelum
tidur kemudian minum pada sebelah pagi sebelum sarapan. Amalkan setiap hari. <o:p></o:p></span></span></h1>
<h1>
<span style="font-size: small;"><span style="color: #c00000; line-height: 115%;">Kesannya
boleh dilihat dalam tempoh sebulan</span><span style="line-height: 115%;">.</span><span style="font-family: Helvetica, sans-serif; line-height: 115%;"><o:p></o:p></span></span></h1>
<div style="background-color: white; color: #666666; line-height: 15.3599996566772px; margin-bottom: 1em; margin-top: 1em;">
</div>
<div class="MsoNormal">
<br /></div>
</div>
Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com0tag:blogger.com,1999:blog-2942498420356869054.post-63464836143879881822015-01-08T13:59:00.000+08:002015-01-08T13:59:04.120+08:00Inch Loss?!!<div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
<br />
kanan atas : Jan 2015<br />
kiri atas : Nov 2014<br />
<br />
ade beza ke?<br />
entahlah..<br />
yang pasti gambar tu gambar jam yang ngam2 pakai hingga pergelangan tangan masa memula dapat dari orang umah sekitar jun 2014<br />
sekarang dah longgar banyak<br />
<br />
<br />
semoga istiqamah selalu dan dipermudahkan..<br />
<br /></div>
Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com1tag:blogger.com,1999:blog-2942498420356869054.post-58576640259420355122015-01-06T09:01:00.000+08:002015-01-20T09:50:06.127+08:00Tabiat baik sesudah Diet : Makan Sayur!!<div dir="ltr" style="text-align: left;" trbidi="on">
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salam alaik<br />
lama tak bersiaran<br />
alhamdulillah<br />
masa 1st jan 2015 haritu kami ada menimbang<br />
syukur jazilan<br />
turun lagi sebanyak 2kg<br />
dari tarikh akhir yang kami timbang sebelum ni 98kg dah menurun kepada<strike> 96kg </strike> just static kot or salah timbang ni.aduii<br />
so far lately kami sangat busy dengan kerja , makanya dah tak dapat nak briskwalk even sekali seminggu pun<br />
tapi Allah bantu jugak dengan pemakanan kami yang masih istiqamah jaga<br />
<br />
oh ye..<br />
salah satu tabiat baik sejak berdiet ni<br />
kami suka makan sayur<br />
bak orang putih kate<br />
so eager la..<br />
especially raw vege<br />
tapi not with pencicah tambahan<br />
just squeeze of fresh lime or orange tambah sikit minyak zaitun kalau ada and then kalau ada isi ayam or meatball chicken yang homemade la kalau ada<br />
kalau tak just makan begitu je<br />
<br />
nak kate minat dengan sautee' or sup sayur agak kureng la<br />
entah kenapa<br />
<br />
btw..how about you guys?!!<br />
it's not late to get healty and fit.<br />
kalau kami boleh yang dari 106 kg ni ke 96kg<br />
takkan anda tak boleh kan?!!<br />
<br />
<br />
<br />
<br /></div>
Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com1tag:blogger.com,1999:blog-2942498420356869054.post-83549314295581032042014-12-23T09:48:00.001+08:002014-12-23T09:48:19.231+08:0013 oct 2014 - 14th dec 2014 : 100.25kg - 98kg<div dir="ltr" style="text-align: left;" trbidi="on">
current weight : 98kg<br />
14th dec 2014<br />
thank you Allah</div>
Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com0tag:blogger.com,1999:blog-2942498420356869054.post-50977846793165329082014-11-24T08:59:00.005+08:002014-11-24T10:52:03.066+08:00Personal Hiking / Trekking Exercise : FRIM , Kepong Nature Trekking and Canopy Walk<div dir="ltr" style="text-align: left;" trbidi="on">
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23th November 2014</div>
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Hari cheating day tapi buat nature trekking / jungle trekking ikut KeruingTrail dalam 800 meters</div>
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pastu sambung dgn Canopy Walkway dalam 2.16km naik dan turun</div>
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memoir sungguh..</div>
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amik gambo kenang - kenangan sebelum naik canopy walkway ni..</div>
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tinggi dalam 300meter dari aras laut</div>
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nature trekking ikut keruing trail</div>
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sebelum tu Guide Person bawak jalan - jalan ke muzium kat dalam FRIM tu</div>
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and Tengok IKAN NAGA</div>
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kat trail ni on the way nak ke Rover Track on the way nak ke Canopy Walk, sempat la jatuh.</div>
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ehehehe.. beselah..masa jungle trekking kat Cheringin Janda Baik tu pun jatuh jugak.</div>
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dah kat atas canopy ni.. amik la gambo ye dok?!</div>
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sempat algi selfie ni..ehehhe<br />
ade 4 station boleh benti...<br />
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kami kat belakang akak sado tu<br />
panjang canopy walkway ni dalam 150m<br />
tinggi lebih kurang 30 meter dari darat dan 300meter dari aras laut<br />
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selfie lagi dgn akak noni..<br />
ehehe<br />
berat lebih kurang kami tapi alhamdulillah<br />
berjaya naik dan turun<br />
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last selfie..<br />
layan..<br />
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btw..sape - sape nk pergi boleh refer kat websire FRIM ni<br />
karang main terjah je kecewa plak<br />
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<a href="http://www.frim.gov.my/attractions/canopy-walkway/"><span style="color: red; font-family: Verdana, sans-serif;"><b>http://www.frim.gov.my/attractions/canopy-walkway/</b></span></a></div>
Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com3tag:blogger.com,1999:blog-2942498420356869054.post-43070150882103625802014-11-17T09:51:00.001+08:002014-11-17T09:51:49.515+08:00Personal Walk Challenge : Selasai 5km<div dir="ltr" style="text-align: left;" trbidi="on">
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salam Isnin guys..<br />
kami sangat suka Isnin<br />
kenapa?<br />
sebab Rasullah saw lahir hari isnin..dan suka pada hari Isnin<br />
isnin adalah hari paling baik dalam meneruskan kesinambungan seharian<br />
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update diary berjalan kami<br />
hari ini mencabar diri sendiri tuk membuat 5km setiap hari<br />
insyaa Allah dengan izin Allah<br />
mudah - mudahan di pertengahan Januari 2015 kami dah berupaya untuk berlari semula<br />
semoga dipermudahkan<br />
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Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com1tag:blogger.com,1999:blog-2942498420356869054.post-18450027719938768922014-11-13T09:18:00.000+08:002014-11-13T09:18:11.521+08:00The Walk Diary : Selepas 1 Minggu Berehat<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="background-color: cyan; font-family: Verdana, sans-serif;"><b><u>13th November 2014</u></b></span></div>
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<span style="background-color: cyan; font-family: Verdana, sans-serif;">in the middle of walk path</span><br />
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<span style="background-color: cyan; font-family: Verdana, sans-serif;"> pakai kasut bese je..</span><br />
<span style="background-color: cyan; font-family: Verdana, sans-serif;">jalan kaki la katakan</span><br />
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<span style="background-color: cyan; font-family: Verdana, sans-serif;">the statistic.</span><br />
<span style="background-color: cyan; font-family: Verdana, sans-serif;">huhuhuu</span><br />
<span style="background-color: cyan; font-family: Verdana, sans-serif;">betullah kata seorang kawan keje dulu yang bernama yeam</span><br />
<span style="background-color: cyan; font-family: Verdana, sans-serif;">mulakan dengan langkah yang kecil untuk mencapai matlamat yang besar</span><br />
<span style="background-color: cyan; font-family: Verdana, sans-serif;">alhamdulillah</span><br />
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<span style="background-color: cyan; font-family: Verdana, sans-serif;">for those yang baru nak mula</span><br />
<span style="background-color: cyan; font-family: Verdana, sans-serif;">tak pernah terlambat sebenarnya untuk mengatur langkah</span><br />
<span style="background-color: cyan; font-family: Verdana, sans-serif;">yang paling penting</span><br />
<span style="background-color: cyan; font-family: Verdana, sans-serif;">harus istiqamah</span><br />
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Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com3tag:blogger.com,1999:blog-2942498420356869054.post-47911335419109232832014-11-11T11:41:00.004+08:002014-11-11T11:41:42.419+08:002014 : Day 81 - Day 87 ( 3rd November 2014 - 9 nd November 2014)<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Verdana, sans-serif;">Another day another weeks..another update</span><br />
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<b><span style="color: red; font-family: Verdana, sans-serif;">NO WORKOUT AT ALL THIS WEEK!</span></b><br />
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<span style="background-color: cyan; color: red; font-family: Verdana, sans-serif;">Day 81st : 3rd November 2014</span></div>
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<span style="background-color: cyan; color: red; font-family: Verdana, sans-serif;">Calorie intake : 1775 kcal</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguhVTmbnfRvbYk-_DDeovE1OVdhY0oQLwbt9YayLwRoMXnvbsWaVM5QDxLLTbgnfR3PohpFZxCrF4xZDDYTm7np1dX72wZHpEugT41Qhybn2fA6NznWt5MM2uNNDkIT8AWDvUw24Vhu_U_/s1600/day+82th+lunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguhVTmbnfRvbYk-_DDeovE1OVdhY0oQLwbt9YayLwRoMXnvbsWaVM5QDxLLTbgnfR3PohpFZxCrF4xZDDYTm7np1dX72wZHpEugT41Qhybn2fA6NznWt5MM2uNNDkIT8AWDvUw24Vhu_U_/s1600/day+82th+lunch.jpg" height="320" width="320" /></span></a></div>
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<span style="background-color: cyan; color: red; font-family: Verdana, sans-serif;">Day 82. 4th November 2014</span></div>
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<span style="background-color: cyan; color: red; font-family: Verdana, sans-serif;">the green soup is creamy chicken veges soup.</span></div>
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<span style="background-color: cyan; color: red; font-family: Verdana, sans-serif;">total calorie intake : 1346 kcal</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC9L_NzeQXT8sc3mFJPQ0E9I1GaBRhOefM_XGHrH3EFLIhncWGfgsGe2wh15npfb_nVGhzyRO603QLCB__msF6YROrD5y5OMQDRBgoWb7tCNEzwCmskW0SANN-G3YT4IEU-H_-NzWIqSpa/s1600/day+83th+lunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC9L_NzeQXT8sc3mFJPQ0E9I1GaBRhOefM_XGHrH3EFLIhncWGfgsGe2wh15npfb_nVGhzyRO603QLCB__msF6YROrD5y5OMQDRBgoWb7tCNEzwCmskW0SANN-G3YT4IEU-H_-NzWIqSpa/s1600/day+83th+lunch.jpg" height="320" width="320" /></span></a></div>
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<span style="background-color: cyan; color: red; font-family: Verdana, sans-serif;">Day 83. 5th November 2014</span></div>
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<span style="background-color: cyan; color: red; font-family: Verdana, sans-serif;">egg salad for dinner and lentil soup for lunch</span></div>
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<span style="background-color: cyan; color: red; font-family: Verdana, sans-serif;">calorie intake : 794 kcal</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMpC0MOd3OAD157rgIFtraQMI3xPgTw3_rM-a2a-wVGbnqF8fitPplO6xKllLBax5avivISx_mdCdjRF2zyQGKvhtInMAtq6zLP3XdRoL9CCvPLko7tVBH_FsU5VeZW_px0wQyOkOmx55T/s1600/day+84th+dinnner.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMpC0MOd3OAD157rgIFtraQMI3xPgTw3_rM-a2a-wVGbnqF8fitPplO6xKllLBax5avivISx_mdCdjRF2zyQGKvhtInMAtq6zLP3XdRoL9CCvPLko7tVBH_FsU5VeZW_px0wQyOkOmx55T/s1600/day+84th+dinnner.jpg" height="320" width="320" /></span></a></div>
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<span style="background-color: cyan; color: red; font-family: Verdana, sans-serif;">Day 84th Dinner</span></div>
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<span style="background-color: cyan; color: red; font-family: Verdana, sans-serif;">6th November 2014</span></div>
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<span style="background-color: cyan; color: red; font-family: Verdana, sans-serif;">total calorie intake : 904 kcal</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm0rWfdBc8mO3KySE19UVXmVs46wafTWclYhfjCxK-wt86lTKHzByJbJumT2sxyz2MThLGekpHm1Ax1iJUtMwKadJ-nsM0soj4R9QU7unWxZKfB_o50K-wJR-I8mGs1JQhkpUDO1aMnR4D/s1600/day+85th+lunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm0rWfdBc8mO3KySE19UVXmVs46wafTWclYhfjCxK-wt86lTKHzByJbJumT2sxyz2MThLGekpHm1Ax1iJUtMwKadJ-nsM0soj4R9QU7unWxZKfB_o50K-wJR-I8mGs1JQhkpUDO1aMnR4D/s1600/day+85th+lunch.jpg" height="320" width="320" /></span></a></div>
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<span style="background-color: cyan; color: red; font-family: Verdana, sans-serif;">Day 85th </span></div>
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<span style="background-color: cyan; color: red; font-family: Verdana, sans-serif;">7th November 2014</span></div>
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<span style="background-color: cyan; color: red; font-family: Verdana, sans-serif;">Dinner</span></div>
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<span style="background-color: cyan; color: red; font-family: Verdana, sans-serif;">Total Calorie Intake : 1163 kcal</span></div>
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<span style="color: red; font-family: Verdana, sans-serif; font-size: large;"><b><u>Day 86 - 87 is CHEATING DAY!!</u></b></span></div>
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Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com0tag:blogger.com,1999:blog-2942498420356869054.post-49497393040860596572014-11-05T11:42:00.001+08:002014-11-05T11:42:09.312+08:00Mana Satu Ciri - Ciri perut Korang ? Kami Jenis Mummy Tummy and Bloated Tummy.<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Verdana, sans-serif; font-size: small;"><span style="color: #d42699;">A copy and paste artikerl.</span></span></h2>
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<span style="font-family: Verdana, sans-serif; font-size: small;"><span style="color: #d42699;">Thank to Nana Ma from FB for the link</span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small;"><span style="color: #d42699;">THE SPARE TYRE TUMMY</span></span></h2>
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<span style="font-family: Verdana, sans-serif;"><img alt="The spare tyre: This is one of the easiest tummy troubles to eliminate because it's caused by eating the wrong foods and not exercising enough" class="blkBorder" height="287" src="http://i.dailymail.co.uk/i/pix/2011/06/22/article-2007052-0CAFE11B00000578-128_233x287.jpg" style="border: 1px solid rgb(0, 0, 0); margin: 0px; padding: 0px;" width="233" /></span></div>
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<span style="font-family: Verdana, sans-serif;">The spare tyre: This is one of the easiest tummy troubles to eliminate because it's caused by eating the wrong foods and not exercising enough</span></div>
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<span style="font-family: Verdana, sans-serif;">HOW TO IDENTIFY THIS TYPE</span></div>
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<span style="font-family: Verdana, sans-serif;">These people are likely to lead sedentary lives, perhaps with jobs that keep them desk-bound. They may also have an emotional attachment to sugary foods. </span></div>
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<span style="font-family: Verdana, sans-serif;">Luckily, this ‘spare tyre’ is one of the easiest tummy troubles to eliminate as, according to James, it’s caused by eating the wrong foods and not exercising enough.</span></div>
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<span style="font-family: Verdana, sans-serif;">TYPICAL BAD HABITS</span></div>
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<span style="font-family: Verdana, sans-serif;">‘If you exercise very little, eat lots of sugar and refined carbohydrates in products like biscuits, cakes and white bread, or rely on starchy carbs like pasta and rice, you probably have an overweight tummy with accompanying fat on your legs and hips,’ says James.</span></div>
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<span style="font-family: Verdana, sans-serif;">MIDRIFF MAKEOVER PLAN</span></div>
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<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">Cut down on alcohol. ‘Alcohol is a fat bomb for the tummy — pure sugar which goes straight to your waist and stops you burning all other fat until the booze has been processed,’ says James. ‘Just a few glasses three to four times a week will lead to a “wine waist” — a thick midriff and podgy tummy. ‘If you want to drink occasionally that’s fine, but the bottom line is that you have to cut back on booze to get a flat belly.’</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">Once you cut out alcohol for two weeks, it’s time to overhaul your diet. ‘In a nutshell, eat well and move more,’ says James. Avoid low-fat and so-called ‘diet’ snacks. ‘These pre-packaged products are often packed full of chemicals, refined sugar, salt and preservatives to give them flavour. </span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">‘Ditch calorie counting in favour of a healthy diet full of unprocessed fresh foods such as fish, eggs, organic meat and vegetables. ‘Start the day with eggs and smoked salmon, or even grilled chicken and vegetables, and snack on sliced lean meats. ‘And don’t be afraid of eating good fats, such as avocados, nuts and oily fish. These encourage your body to burn midriff fat, giving you a flat tummy.’</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">‘Exercise is the key to helping this tummy type,’ says James. Simply going for a long walk, doing lunges, squats or dips at home or a yoga class will be beneficial. You don’t need a gym. </span></li>
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<span style="font-family: Verdana, sans-serif;">TOP TIP FOR THIS TUMMY</span></div>
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<span style="font-family: Verdana, sans-serif;">If you regularly reward yourself for a hard day with a piece of cake or deal with bad news with a biscuit, it’s important to remember that being beautiful is as much about how you feel as how you look. The starting point for any tummy transformation is feeling happy.</span></div>
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<span style="font-family: Verdana, sans-serif;">Stress tummy: These types are typically over-achievers with perfectionist personalities</span></div>
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<span style="font-family: Verdana, sans-serif;">HOW TO IDENTIFY THIS TYPE</span></div>
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<span style="font-family: Verdana, sans-serif;">Stressed-tummy types are typically over-achievers with perfectionist personalities. They are usually also susceptible to digestive conditions such as irritable bowel syndrome (IBS), which can cause bloating and make their tummies look far worse.</span></div>
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<span style="font-family: Verdana, sans-serif;">‘Stress tummies are easy to spot, as the weight is specific to the front of the midriff and the umbilical area,’ explains James. ‘When stressed, we produce cortisol, a hormone which encourages the body to cling on to fat around the stomach.’</span></div>
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<span style="font-family: Verdana, sans-serif;">Stressed tummies will also be fairly hard to the touch, rather than wobbly.</span></div>
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<span style="font-family: Verdana, sans-serif;">TYPICAL BAD HABITS</span></div>
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<span style="font-family: Verdana, sans-serif;">It’s likely you skip meals, abuse your adrenal system with too much caffeine and grab junk food for convenience.</span></div>
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<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">Get an early night. ‘Stressed women nearly always sleep badly, which disrupts the production of leptin, the hormone which helps regulate appetite and metabolism,’ James explains. ‘This is why we eat more when we are tired and crave fat-depositing sugary snacks for an instant energy boost.’ </span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">Combat exhaustion with a relaxation strategy of deep-breathing, meditation and long baths before bed to encourage a good night’s sleep and limit coffee consumption to no more than two cups a day.</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">Don’t go for the burn when exercising. ‘Excessive cardio which increases cortisol levels isn’t the answer,’ says James. ‘Instead, yoga, long walks and resistance work with weights is perfect for sculpting and building up strength while calming the system.’</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">Magnesium is a calming mineral to help soothe a stressed belly. James advises eating lots of magnesium-rich foods such as dark green leafy vegetables, Brazil nuts and seeds.</span></li>
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<span style="font-family: Verdana, sans-serif;">TOP TIP FOR THIS TUMMY</span></div>
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<span style="font-family: Verdana, sans-serif;">Stress-busting stretches and yoga poses at night time can help to lower cortisol levels</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small;">THE LITTLE POOCH</span></h2>
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<span style="font-family: Verdana, sans-serif;">The little pooch: These women are likely to be busy mums or have demanding careers - hey may even be a gym junkie</span></div>
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<span style="font-family: Verdana, sans-serif;">HOW TO IDENTIFY THIS TYPE</span></div>
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<span style="font-family: Verdana, sans-serif;">These women are likely to be busy mums or have demanding careers. ‘They may even be a gym junkie, but stuck in a workout-and-diet rut, perhaps always eating the same foods and doing the same routine at the gym, which keeps you slim but leaves you with a lower belly that spoils your silhouette,’ says James.</span></div>
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<span style="font-family: Verdana, sans-serif;">TYPICAL BAD HABITS</span></div>
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<span style="font-family: Verdana, sans-serif;">‘Doing excessive crunches and using gimmicky gym items such as ab-rollers can place a strain on the hip flexors and the lower back, causing the tummy muscles to protrude so your belly sticks out,’ says James.</span></div>
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<span style="font-family: Verdana, sans-serif;">MIDRIFF MAKEOVER PLAN</span></div>
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<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">Good nutrition and plenty of fibre are essential to improve digestive conditions such as inflammation, bloating and constipation, which can make a pooch tummy worse. Green leafy vegetables, oatbran and wholemeal grains are good, natural sources of fibre.</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">Sit-ups done incorrectly increase your lower back curve and accentuate the ‘pouch’ effect. Swap sit-ups for planks. Do these by lying face down on a mat, resting on your forearms. Push off from the floor, rising onto your toes and elbows, so your body is parallel to the floor from your head to your heels. Start off doing ten seconds and build up to a whole minute.</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">It’s a common misconception that using weights bulks women up. In fact, the opposite is true. Using weights will burn serious amounts of fat in a short space of time, so try introducing circuits — repetitions of exercises like squats or lunges which work individual muscle sets.</span></li>
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<span style="font-family: Verdana, sans-serif;">TOP TIP FOR THIS TUMMY</span></div>
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<span style="font-family: Verdana, sans-serif;">Be kind to your tummy, reduce inflammation by drinking lots of water and eating easy-to-digest foods such as green vegetables and lighter proteins such as fish and chicken.</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small;">THE MUMMY TUMMY</span></h2>
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<span style="font-family: Verdana, sans-serif;"><img alt="The Mummy tummy: Women with these bellies have usually given birth in the past few years, and, being a typical mum, have little time for themselves" class="blkBorder" height="287" src="http://i.dailymail.co.uk/i/pix/2011/06/22/article-2007052-0CAFE32F00000578-176_233x287.jpg" style="border: 1px solid rgb(0, 0, 0); margin: 0px; padding: 0px;" width="233" /></span></div>
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<span style="font-family: Verdana, sans-serif;">The Mummy tummy: Women with these bellies have usually given birth in the past few years, and, being a typical mum, have little time for themselves</span></div>
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<span style="font-family: Verdana, sans-serif;">HOW TO IDENTIFY THIS TYPE</span></div>
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<span style="font-family: Verdana, sans-serif;">Women with these tummies have usually given birth in the past few years, and, being a typical mum, have little time for themselves. ‘After giving birth, the uterus drops and is much heavier than it was pre-pregnancy,’ says James. ‘It takes at least six weeks to return to its usual size, so don’t even think about trying to get a flat stomach until after then.</span></div>
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<span style="font-family: Verdana, sans-serif;">‘You need to re-train your pelvic floor and lower abs to increase blood flow and strengthen loose muscles.’</span></div>
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<span style="font-family: Verdana, sans-serif;">TYPICAL BAD HABITS</span></div>
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<span style="font-family: Verdana, sans-serif;">Rushing back to exercise too quickly. ‘I would suggest waiting around two to three months,’ says James. ‘Being stressed about getting rid of your baby weight will only make you cling onto it more. Give yourself a break!’</span></div>
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<span style="font-family: Verdana, sans-serif;">MIDRIFF MAKEOVER PLAN</span></div>
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<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">‘Fish oil supplements turn on fat-burning hormones and turn off fat-storing hormones,’ says James. ‘Begin by taking three 1,000mg capsules a day with meals and build up to five. I’ve trained Elle Macpherson through two pregnancies and she takes these every day.’</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">Try to eat good fats — found in sources such as nuts, oils and olives — every day. ‘Not only do they help you burn fat and absorb vitamins from food effectively, they also help combat tiredness — a big help for tired mums,’ says James.</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">Gentle pelvic floor exercises (known as Kegels) act as a natural corset for the body to flatten your tummy from the inside out. Squeeze and clench your pelvic floor muscles 15-20 times, in five sessions a day.</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">Steer clear of sit-ups. ‘After giving birth, the linea alba muscles — which run down the mid-line of the abdomen — separate and you need to allow them to recover,’ says James. ‘Crunches are the worst thing you can do, as they will force these muscles farther apart. Instead, breathe deep into your tummy while on all fours, then slowly exhale while doing a pelvic floor exercise.’</span></li>
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<span style="font-family: Verdana, sans-serif;">TOP TIP FOR THIS TUMMY</span></div>
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<span style="font-family: Verdana, sans-serif;">Daytime naps (try putting up blackout blinds) and stretching before bed are important ways to restore sleep hormones and boost fat-burning. </span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small;">THE BLOATED TUMMY</span></h2>
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<span style="font-family: Verdana, sans-serif;"><img alt="Bloated tummies: These are often flat in the morning, but swell throughout the day with gas or indigestion" class="blkBorder" height="287" src="http://i.dailymail.co.uk/i/pix/2011/06/22/article-2007052-0CAFEDE200000578-323_233x287.jpg" style="border: 1px solid rgb(0, 0, 0); margin: 0px; padding: 0px;" width="233" /></span></div>
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<span style="font-family: Verdana, sans-serif;">Bloated tummies: These are often flat in the morning, but swell throughout the day with gas or indigestion</span></div>
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<span style="font-family: Verdana, sans-serif;">HOW TO IDENTIFY THIS TYPE</span></div>
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<span style="font-family: Verdana, sans-serif;">Bloated tummies are often flat in the morning, but swell throughout the day with gas or indigestion. Bloating affects both slim and overweight women. It is almost always caused by food intolerances and allergies, or sluggish bowels as a result of a poor diet.</span></div>
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<span style="font-family: Verdana, sans-serif;">TYPICAL BAD HABITS</span></div>
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<span style="font-family: Verdana, sans-serif;">You eat the same foods and may have done so for a lifetime without realising you’re intolerant to them.</span></div>
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<span style="font-family: Verdana, sans-serif;">MIDRIFF MAKEOVER PLAN</span></div>
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<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">‘The most common intolerances I see are wheat and gluten (bread, pasta, pastries, pizza, cakes and cereals), alcohol, yeast (in muffins, beer and pastries) and processed dairy (cheese, milk, butter),’ says James. ‘Gluten in particular can inflame the bowel and make the stomach look bigger.</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">‘Experiment to work out what bothers your belly as you know your body better than anyone else. Try eliminating key culprits such as gluten for a fortnight to see if your bloating reduces, or worsens when you reintroduce foods. Focus on a diet with lots of fresh veg, meat, chicken and fish.’</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">Sluggish bowels are often a result of eating the wrong foods in the wrong way. Make breakfast your biggest meal, as this is when digestion is at its peak, and avoid eating late at night which leads to bloating. Chew food properly and drink plenty of water to keep the digestive system moving.</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif;">Bloating can be a sign of imbalanced gut flora. So to get your tummy really flat you need to repopulate it with friendly bacteria. Prebiotic and probiotic supplements are the simplest way. Natural sources include miso soup, sour cream and some fruit and veg including kale, garlic and onions. A healthy gut means a flat stomach.</span></li>
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<span style="font-family: Verdana, sans-serif;"><span style="font-weight: bold;">TOP TIP FOR THIS TUMMY</span></span></div>
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<span style="font-family: Verdana, sans-serif;">Believe it or not, breathing can be the best thing you can do for this kind of tummy. Try this each morning: lay on your back, completely relaxed, and breathe deep into your tummy ten times. After eating, a walk will help the digestive process, too.</span></div>
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<span style="font-family: Verdana, sans-serif;">Adapted from Clean & Lean Flat Tummy Fast! by James Duigan</span></div>
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Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com0tag:blogger.com,1999:blog-2942498420356869054.post-86980410525921230862014-11-04T09:32:00.001+08:002014-11-04T09:32:24.876+08:002014 : Day 71 - day 80 ( 24th October 2014 - 2nd November 2014)<div dir="ltr" style="text-align: left;" trbidi="on">
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Salam...</div>
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another update another day to move on..</div>
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this is my personal diet diary.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUfMHclylDr23XLo5N_bknduurz0eZIcceTWYA5gTLfv7kUQoNs7t7HBwVOS1q9RWo3MYbU3MI5WV9xrIzARIu9PK_uq6dgWEDERD1n2ZHyTSCKQsNnkhwCJBCvlM_x1FV8F8akAKjuLDk/s1600/day+71+lunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUfMHclylDr23XLo5N_bknduurz0eZIcceTWYA5gTLfv7kUQoNs7t7HBwVOS1q9RWo3MYbU3MI5WV9xrIzARIu9PK_uq6dgWEDERD1n2ZHyTSCKQsNnkhwCJBCvlM_x1FV8F8akAKjuLDk/s1600/day+71+lunch.jpg" height="400" width="400" /></a></div>
<b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">Day 71th</b><br style="background-color: white; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;" /><b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">24 Oct 2014</b><br style="background-color: white; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;" /><b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">Calorie intake : 1880 kcal </b><br style="background-color: white; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;" /><b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">No workout</b><br />
<span style="background-color: cyan;"><b><span style="color: red;">#LUNCH</span></b></span><br />
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<span style="color: red;"><b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">Day 72th and 72th</b><br style="background-color: white; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;" /><b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">25 Oct 2014 - 26th October 2014</b><br style="background-color: white; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;" /><span style="font-family: Georgia, Utopia, Palatino Linotype, Palatino, serif;"><span style="background-color: cyan; font-size: 15px; line-height: 20.7900009155273px;"><b>THE CHEAT DAY!!</b></span></span></span><br />
<span style="color: red; font-family: Georgia, Utopia, Palatino Linotype, Palatino, serif;"><span style="background-color: cyan; font-size: 15px; line-height: 20.7900009155273px;"><b>YEAY!!</b></span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_fKy2tlum84b4HiW_CDxkgG2SrkXuj8Z1uyrbyKPia-cWQKQ_JCBiF-9-aWjwKqOS88-8gOvvWH-ULCPGVKs3zddp4gA-16qlzhZVLbbAdaTwcAqhBGVsVozj0S9KQDfFWS7BOTR_wbxA/s1600/Day+74.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_fKy2tlum84b4HiW_CDxkgG2SrkXuj8Z1uyrbyKPia-cWQKQ_JCBiF-9-aWjwKqOS88-8gOvvWH-ULCPGVKs3zddp4gA-16qlzhZVLbbAdaTwcAqhBGVsVozj0S9KQDfFWS7BOTR_wbxA/s1600/Day+74.jpg" height="320" width="640" /></a></div>
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<b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">Day 74th</b><br style="background-color: white; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;" /><b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">27th Oct 2014</b><br style="background-color: white; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;" /><b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">Calorie intake : 1288 kcal </b><br style="background-color: white; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;" /><b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">No workout</b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvtI2OHo-UwZiZljwWY3-cYtTC2QDfNtKqq97LP9ghqLgJvaB9EzA-8Yno_LWTRzqu2yPUkLwHU89hcHMLxZ97vqhIj-FqyrDUuRMAEuNIBcgwZEm-mGwriyWKYrSMgncMNco9XjfeP5Tj/s1600/Day+75.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvtI2OHo-UwZiZljwWY3-cYtTC2QDfNtKqq97LP9ghqLgJvaB9EzA-8Yno_LWTRzqu2yPUkLwHU89hcHMLxZ97vqhIj-FqyrDUuRMAEuNIBcgwZEm-mGwriyWKYrSMgncMNco9XjfeP5Tj/s1600/Day+75.jpg" height="320" width="640" /></a></div>
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<b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">Day 75th</b><br style="background-color: white; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;" /><b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">28th Oct 2014</b><br style="background-color: white; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;" /><b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">Calorie intake : 1350 kcal </b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOqpTS1Et8uBZ_sgwgGzAuMIHB6OF_hPwipa09wj3KSV3cw4FimD6enWLb6sHtNNlECNd2sDo4QEs9soWTuFReotAvjyAntoeiO0Ywf0xaNlM_MupGjtLWfAccQJbNWiRl94Ee_snA0bTa/s1600/day+75+briskwalk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOqpTS1Et8uBZ_sgwgGzAuMIHB6OF_hPwipa09wj3KSV3cw4FimD6enWLb6sHtNNlECNd2sDo4QEs9soWTuFReotAvjyAntoeiO0Ywf0xaNlM_MupGjtLWfAccQJbNWiRl94Ee_snA0bTa/s1600/day+75+briskwalk.jpg" height="400" width="400" /></a></div>
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<b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">Day 75th</b><br style="background-color: white; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;" /><b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">28th Oct 2014</b><br style="background-color: white; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;" /><b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">Workout : </b><b style="background-color: red; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">Briskwalk 40 min</b><br />
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<b style="background-color: cyan; line-height: 20.7900009155273px;"><span style="font-family: Verdana, sans-serif; font-size: large;">DAY 76</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3V84vujf_hqQCytoLOqf7tCtJ18qlDDZ9PSL7E2SxGnz_5p0VcP7Cz7T308pDyNLi2XdeODwOUw5OFOUwLUiJJ3vOb4ZV9NooyiMhuctfP8nhHQ1i1lQUgwYOwp_2_qGsMJCil8ZlDlu6/s1600/day+76+lunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3V84vujf_hqQCytoLOqf7tCtJ18qlDDZ9PSL7E2SxGnz_5p0VcP7Cz7T308pDyNLi2XdeODwOUw5OFOUwLUiJJ3vOb4ZV9NooyiMhuctfP8nhHQ1i1lQUgwYOwp_2_qGsMJCil8ZlDlu6/s1600/day+76+lunch.jpg" height="200" width="200" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyNAXfD8oy-_woBfmAHu53dUvBOBP5jRfiORz-prgOtjrGn_cEEmTBypqUy1QJz4EsyLAz1ZAj_ak78Bsxmqjc6YW_J0nV6qTuMLBy_qotLHNdgWzj9K-6BawsgmCoziIaCcNrsJzFEhK3/s1600/day+76+bfast.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyNAXfD8oy-_woBfmAHu53dUvBOBP5jRfiORz-prgOtjrGn_cEEmTBypqUy1QJz4EsyLAz1ZAj_ak78Bsxmqjc6YW_J0nV6qTuMLBy_qotLHNdgWzj9K-6BawsgmCoziIaCcNrsJzFEhK3/s1600/day+76+bfast.jpg" height="200" width="200" /></a></div>
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<b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">Day 76th</b><br style="background-color: white; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;" /><b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">29th Oct 2014</b><br style="background-color: white; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;" /><b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">Calorie intake : 1873 kcal </b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP7iL_I4E9cCT6lXxOl9IyqLkFTPhHMi6EtJ5Pyx0rGr1zlpKClqN18Yu00cvaArxOJmYW9sQ1zo6t70hXY87SjJ3f9hDaFbxgtocAP9ilIemptJ9pelETc_PvaVTlRCrSanHn3wSec0RF/s1600/day+76+briskwalk+8+km+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP7iL_I4E9cCT6lXxOl9IyqLkFTPhHMi6EtJ5Pyx0rGr1zlpKClqN18Yu00cvaArxOJmYW9sQ1zo6t70hXY87SjJ3f9hDaFbxgtocAP9ilIemptJ9pelETc_PvaVTlRCrSanHn3wSec0RF/s1600/day+76+briskwalk+8+km+1.jpg" height="200" width="200" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjh_sUt3O8gptGwWpsbMdIihOS31imjl3LX4JPN63-w7HZIA45ozzoW7TZTllYJ5dZhhJavvqMg72uSiCC_90bW6JsJFZ1wr7pooToO9F8HdXQ88oc_cRbnPmm4F6xvs9xdySa2Af8p4yx/s1600/day+76+briskwalk+8+km+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjh_sUt3O8gptGwWpsbMdIihOS31imjl3LX4JPN63-w7HZIA45ozzoW7TZTllYJ5dZhhJavvqMg72uSiCC_90bW6JsJFZ1wr7pooToO9F8HdXQ88oc_cRbnPmm4F6xvs9xdySa2Af8p4yx/s1600/day+76+briskwalk+8+km+2.jpg" height="200" width="200" /></a></div>
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<b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">Day 76th</b><br style="background-color: white; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;" /><b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">29th Oct 2014</b><br style="background-color: white; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;" /><b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">Workout : Briskwalk 1 hour 7 minute</b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbalxpAqwuIEmZGfmKdk64nVKLTPeKZqQa0RTAWiCqjbw-xkc9sGqO0_k2uEfzyMG3MK1BLiqaRPwMhNdX3_dfF8XiYH7LJTuu44CfvZCTsGmPpVKbo7ZmC1rtyrdTpOnrB4Rf-lAxZ8Tv/s1600/day+77+lunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbalxpAqwuIEmZGfmKdk64nVKLTPeKZqQa0RTAWiCqjbw-xkc9sGqO0_k2uEfzyMG3MK1BLiqaRPwMhNdX3_dfF8XiYH7LJTuu44CfvZCTsGmPpVKbo7ZmC1rtyrdTpOnrB4Rf-lAxZ8Tv/s1600/day+77+lunch.jpg" height="400" width="400" /></a></div>
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<b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">Day 77th</b><br style="background-color: white; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;" /><b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">30th Oct 2014</b><br style="background-color: white; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;" /><b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">Calorie intake : 1762.5 kcal</b><br />
<b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">No workout</b><br />
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<b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">Day 78th</b><br />
<b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">CHEATING DAY</b><br />
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<b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">DAY 79th</b><br />
<b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">CHEATING DAY</b><br />
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<b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">DAY 80th</b><br />
<b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;">2nd November 2014</b><br />
<b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;"><span style="color: red;">CHEATING DAY BUT WITH WORKOUT</span></b><br />
<b style="background-color: cyan; font-family: Georgia, Utopia, 'Palatino Linotype', Palatino, serif; font-size: 15px; line-height: 20.7900009155273px;"><span style="color: red;">BRISKWALK 10KM in 2 HOURS and 15 MINUTE</span></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqvwQHMdr3-Iv7BtV-XJMRv835cjrgEdJ-kFTyr_AauZkLMAt5a-y28PRTsDkRTKJ2CiYgmHpvT50TbDj3_rC3f3fub6jEXuRalNq2a_Q8gEuOaM4BtDK76JF4en4asebheddwM8tmbqY4/s1600/efest+run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqvwQHMdr3-Iv7BtV-XJMRv835cjrgEdJ-kFTyr_AauZkLMAt5a-y28PRTsDkRTKJ2CiYgmHpvT50TbDj3_rC3f3fub6jEXuRalNq2a_Q8gEuOaM4BtDK76JF4en4asebheddwM8tmbqY4/s1600/efest+run.jpg" height="640" width="640" /></a></div>
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Sidratul Muntahahttp://www.blogger.com/profile/03820956628518141102noreply@blogger.com5