Healthy Lifestyle
Sunday 30 November 2014 | 10:11 |
0 Comment
Everyone has a different perspective on what a healthy lifestyle is, but it really comes down to practicing good health habits and giving up harmful ones. With a healthy lifestyle you can only get positive reinforcements out of it, such as feeling good; you will have more energy, sleep better and be more relaxed, looking good; you will have a nice toned body, strong muscles, bright eyes healthy hair and skin, and most important you will be happy; you will have a better outlook on life. To begin per-say a new “life” you start with small steps, simple changes. Which will produce big changes in time. Two major factors I will be talking about today are healthy eating and exercising.
Healthy eating will surely gave you a edge on weight loss(PAUSE) here are some ideas to try are: eat breakfast, which I believe a lot of people skip because they don’t have time but eating breakfast stimulates how you feel for the rest of the day and also and may slow down your metabolism. Eat more fruits and vegetables; many people have a problem with this because they don’t buy them. When going grocery shopping hit the produce side first and keeping your fruit on the counter, which will be a reminder to eat them. When eating a salad, use a little bit of salad dressing. Only use 1 tablespoon. Let the dressing coat not drench the salad. When eating meat choose reduced fat or the leanest cuts. Also make sure you trim all the visible fat and drain the grease. Now fried foods, they are very high in fat and clog your arteries so try to stay away or limit the intake to very little. After dinner you always seem to have a little room for desert, if you just have to have the sweets cut down on the portion size, substitute with low-fat or fat-free goods, or choose fruit. But before you go out and buy all types of fat-free or low-fat foods and scarf them down remember they have calories so just eat everything in moderation.
Another big problem is eating out, which tends to be good but very fatting and high in calories, so when ordering, you could order a lean roast beef sandwich, grilled chicken, keep portions small, and remember no cheese. And here are few weight loss tips: brush your teeth after you eat to help prevent snacking, and if you must snack eat small portions such a pretzels, whole grain cereal, pop corn, or rice cakes. Drink 8 glasses of a water a day, try to take a morning walk, avoid fried foods, don’t eat 2 hours before bed, cut back or down on alcohol, cigarettes, and caffeine and keep track of what you eat.f living a healthy lifestyle is exercising. Regular exercises reduce the risk of heart disease, high blood pressure, and diabetes. Making time to exercise 20 mins a day 3 times a week for a start will make a world of difference as long as your keep it regular. A few type of exercises are aerobic which burns fat calories very quickly and improves and maintains heart and lung fitness. Some examples are dancing, jogging, and swimming. Next it Callisthenic exercises which is good for warm-ups or cools downs, this improves muscle endurance. Examples are chin-ups, sit-ups, and push-ups. Another one is High Resistance exercise, which is very important for athletes; examples are heavy weight training and sprints.
The top 5 fitness thesis are:
assess your fitness level and set goals. Be realistic at this one you cant just lose weight in a day it takes time, so just don’t gave up
find the exercise right for you. This means be reasonable with your self if your are just starting out don’t set your self to run 3 miles a day, there will be no way and you will get tired of working out and just stop, so try walking around your block a few times and left 3-5 pds weights. Find something you enjoy to do and that will help you stick with it longer.
Cardiovascular Exercise: & How much? With cardiovascular or aerobic exercises there are many choices such as how long you do it and at what intensity at which you do it
Resistance Training, strength training, increase muscle mass which the more muscle you have the more calories you are able to burn and it improves strength and balance
Design a program and stay motivated. Just staying motivated and happy with your program you will see results with your self right after working out the first time. Some safety tips for exercising are choose a exercise program that is appropriate for you, dress appropriately for the weather, don’t not exercise if you are unwell, if you have pains in joints, feet, or legs, don’t exercise within 2 hours of a meal, in the middle of the day, and don’t take a hot shower or sit in a sauna immediately after wait awhile to cool down. Always warm up and cool down and drink plenty of fluids before, during, and after working out. Always try to fit in a work out for example if you have only ten minutes you can increase you energy level with 1 minute warm up; walk in place 2 minutes do lunges 2 minutes do push ups 2 minutes do sit ups or crunches then 2 minutes stretch. That little workout could help you in the long runyt
Remember just doing some type of activity is always burning calories. With healthy eating and exercising you are the one in control in the start of your new “life”
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Healthy Lifestyle
Everyone has a different perspective on what a healthy lifestyle is, but it really comes down to practicing good health habits and giving up harmful ones. With a healthy lifestyle you can only get positive reinforcements out of it, such as feeling good; you will have more energy, sleep better and be more relaxed, looking good; you will have a nice toned body, strong muscles, bright eyes healthy hair and skin, and most important you will be happy; you will have a better outlook on life. To begin per-say a new “life” you start with small steps, simple changes. Which will produce big changes in time. Two major factors I will be talking about today are healthy eating and exercising.
Healthy eating will surely gave you a edge on weight loss(PAUSE) here are some ideas to try are: eat breakfast, which I believe a lot of people skip because they don’t have time but eating breakfast stimulates how you feel for the rest of the day and also and may slow down your metabolism. Eat more fruits and vegetables; many people have a problem with this because they don’t buy them. When going grocery shopping hit the produce side first and keeping your fruit on the counter, which will be a reminder to eat them. When eating a salad, use a little bit of salad dressing. Only use 1 tablespoon. Let the dressing coat not drench the salad. When eating meat choose reduced fat or the leanest cuts. Also make sure you trim all the visible fat and drain the grease. Now fried foods, they are very high in fat and clog your arteries so try to stay away or limit the intake to very little. After dinner you always seem to have a little room for desert, if you just have to have the sweets cut down on the portion size, substitute with low-fat or fat-free goods, or choose fruit. But before you go out and buy all types of fat-free or low-fat foods and scarf them down remember they have calories so just eat everything in moderation.
Another big problem is eating out, which tends to be good but very fatting and high in calories, so when ordering, you could order a lean roast beef sandwich, grilled chicken, keep portions small, and remember no cheese. And here are few weight loss tips: brush your teeth after you eat to help prevent snacking, and if you must snack eat small portions such a pretzels, whole grain cereal, pop corn, or rice cakes. Drink 8 glasses of a water a day, try to take a morning walk, avoid fried foods, don’t eat 2 hours before bed, cut back or down on alcohol, cigarettes, and caffeine and keep track of what you eat.f living a healthy lifestyle is exercising. Regular exercises reduce the risk of heart disease, high blood pressure, and diabetes. Making time to exercise 20 mins a day 3 times a week for a start will make a world of difference as long as your keep it regular. A few type of exercises are aerobic which burns fat calories very quickly and improves and maintains heart and lung fitness. Some examples are dancing, jogging, and swimming. Next it Callisthenic exercises which is good for warm-ups or cools downs, this improves muscle endurance. Examples are chin-ups, sit-ups, and push-ups. Another one is High Resistance exercise, which is very important for athletes; examples are heavy weight training and sprints.
The top 5 fitness thesis are:
assess your fitness level and set goals. Be realistic at this one you cant just lose weight in a day it takes time, so just don’t gave up
find the exercise right for you. This means be reasonable with your self if your are just starting out don’t set your self to run 3 miles a day, there will be no way and you will get tired of working out and just stop, so try walking around your block a few times and left 3-5 pds weights. Find something you enjoy to do and that will help you stick with it longer.
Cardiovascular Exercise: & How much? With cardiovascular or aerobic exercises there are many choices such as how long you do it and at what intensity at which you do it
Resistance Training, strength training, increase muscle mass which the more muscle you have the more calories you are able to burn and it improves strength and balance
Design a program and stay motivated. Just staying motivated and happy with your program you will see results with your self right after working out the first time. Some safety tips for exercising are choose a exercise program that is appropriate for you, dress appropriately for the weather, don’t not exercise if you are unwell, if you have pains in joints, feet, or legs, don’t exercise within 2 hours of a meal, in the middle of the day, and don’t take a hot shower or sit in a sauna immediately after wait awhile to cool down. Always warm up and cool down and drink plenty of fluids before, during, and after working out. Always try to fit in a work out for example if you have only ten minutes you can increase you energy level with 1 minute warm up; walk in place 2 minutes do lunges 2 minutes do push ups 2 minutes do sit ups or crunches then 2 minutes stretch. That little workout could help you in the long runyt
Remember just doing some type of activity is always burning calories. With healthy eating and exercising you are the one in control in the start of your new “life”
Labels: INFO
Older Post | Newer Post
Profil Sekolah
Kod Sekolah: AEA1110
Jenis Sekolah : S.M.K. Harian
Gred Sekolah : A
Peringkat Sekolah: Menengah Rendah dan Atas
Bilangan kelas: 50
Bangunan Sekolah: Bangunan Sendiri(A,B,C,D,E)
Kantin Sekolah: Tetap dan Berdapur
Asrama: 3 blok asrama
Jenis Bantuan: Bantuan Penuh
Sesi: Pagi dan Petang
Jenis Murid: Lelaki dan Perempuan(Semua Kaum)
Lokasi: Bandar
Bil. Peruntukan Guru: 120 orang
Bil. Pelajar: 1600 orang
Bahasa Penghantar: Bahasa Melayu
Pejabat Pel. Daerah: Manjung
Maj. Kerajaan Tempatan: Majlis Perbandaran Manjung
Daerah Pentadbiran: Manjung
D. Undangan Negeri: Pasir Panjang
Kawasan Parlimen: Lumut
Sumber Bekalan Air: Bekalan Air Awam
Sumber Bekalan Elektrik: Tenaga Nasional Berhad(TNB)
Pembersihan Kawasan: Swasta
Pembersihan Bangunan: Swasta
Kawalan Keselamatan: Swasta
Sejarah Sekolah
Sebelum tahun 1972, sebidang tanah yang letaknya antara pekan Sitiawan dan Kampung Koh telah dikenal pasti tapak sekolah. Kawasannya seluas 7 ekar terletak kira-kira 0.5 km dari pekan Sitiawan.
Pada 3hb. Januari 1972 seramai 314 orang murid dan guru seramai 18 orang telah berpindah dari Sekolah Menengah Rendah Sitiawan ( aliran Inggeris ) sekarang dikenali sebagai SMK Tok Perdana ke bangunan baru SMK Sitiawan, iaitu murid-murid aliran Melayu sebelum ini yang menumpang di sekolah tersebut.
Pada permulaannya , SMK Sitiawan hanya terdiri dari dua buah bangunan ( 12 bilik darjah ), sebuah bengkel , sebuah asrama ( lelaki ) dan sebuah kantin. Pengetua pertama ialah Encik Meor Alif bin Meor Ahmad.
Pada tahun 1973, bilangan murid bertambah kepada 748 orang. Manakala guru turut bertambah kepada 31 orang . Sebuah kelas tingkatan lima sastera aliran Melayu dari SMJK Methodist ( ACS ) Kg Koh dipindah ke SMK Sitiawan.
Pada tahun 1974 , adalah tahun akhir untuk ‘ Kelas Peralihan’ . Sebuah kelas Sains tingkatan 4 telah diadakan dengan mengambil murid-murid dari SM Pangkor , SM Raja Shahriman, Beruas dan SM Dato’ Idris, Pantai Remis. Sebuah bangunan baru yang terdiri daripada 11 buah bilik darjah dan 3 buah makmal ( Fizik , Kimia dan Biologi ) telah dibina. Sesi pagi untuk tingkatan 2 hingga 5 manakala sesi petang untuk tingkatan 1.
Pada tahun 1975, bilangan murid meningkat kepada 1127 orang dan guru seramai 41 orang. Pada 17hb. Januari 1984, SMK Sitiawan telah dirasmikan nama baru sebagai Sekolah Menengah Kebangsaan Ahmad Boestamam, sempena nama Abdullah Sani bin Raja Kechil , iaitu penulis dan ahli politik pejuang kemerdekaan negara. Pada 1hb. Mac 1984 pengambilan pelajar pertama Tingkatan Enam Sastera bermula. Pada tahun yang sama juga sebuah bangunan baru 3 tingkat mula digunakan ( Blok D sekarang ).
Antara pengetua yang pernah berkhidmat di sekolah ini ialah:
Tn Hj Meor Alif b. Meor Ahmad ( 1972 - 1974 )
Tn Hj Hassan b. Md Johor ( 1974 - 1976 )
En. Mohd Zabidi b. Abd Latif ( 1976 - 1981 )
Tn Hj Sadli b. Ahmad ( 1981 - 1986 )
Datin Maliha bt. Abdul Wahab ( 1986 – 1987 )
Pn Normah bt. Mohamad ( 1987 – 1990 )
Tn Hj Ahmad Tajuddin b. Salleh ( 1991 - 1992 )
Tn Hj Mat Salleh b. Hanafi ( 1992 – 1995 )
Pn Che Aminah bt. Awang Kechil ( Disember 1995 hingga 2004 )
En. Ahmad Rosidi b. Ramley , AMN ( Julai 2004 hingga 2008 )
Pn. Noor Hayati bt Shafie (2008)
Abdul Satar bin Abdullah (2008 hingga 2010)
Pn. Hajah Noor Hayati bt. Shafie (2010 hingga sekarang)
Kini ( tahun 2011 ) SMK Ahmad Boestamam telah berkembang pesat dengan mempunyai 5 blok bangunan ( A, B, C, D dan E ) , sebuah dewan besar , bangunan komputer , 3 blok asrama , sebuah surau , sebuah dewan makan asrama , sebuah kantin dan lain-lain kemudahan asas. Bilangan pelajar seramai 1554 orang . Bilangan guru pula seramai 120 orang dan kakitangan bukan guru 15 orang . Sebanyak 50 kelas menampung pelajar dari tingkatan 1 hingga 6 Atas dengan dua sesi persekolahan ( pagi dan petang ).
Pentadbiran Sekolah
>
Disiplin Sekolah
Visi dan Misi
Visi
SMK Ahmad Boestamam
sekolah
bertaraf dunia tahun 2015
Misi
Beriltizam untuk menyediakan iklim
pengajaran dan pembelajaran yang
kondusif serta budaya bitara
bagi melahirkan insan yang
berkualiti dan harmonis
melalui amalan
pemuafakatan
Piagam Pelanggan
Piagam Pelanggan
Kami warga pendidik dan kakitangan
SMKAB berikrar dan berjanji dengan penuh
tanggungjawab untuk memberi pendidikan
yang berkualiti dan perkhidmatan yang
cemerlang kepada anak – anak didik kami
dan pelanggan lain untuk merealisasikan
Falsafah Pendidikan Kebangsaan
dan pengisian Wawasan Pendidikan
melalui budaya kerja cemerlang.
Lencana Sekolah
Sesuai dengan nama rasmi sekolah “SMK Ahmad Boestamam” satu lambang baru telah direkacipta bagi menggambarkan falsafah sekolah. Rekacipta ini berdasarkan sintesis falsafah yang terdapat daripada lambang-lambang beberapa buah pusat pengajian tinggi di negara ini .Lambang ini telah dihasilkan daripada idea Pengetua Tuan Haji Mohd Sadli b. Ahmad,Penolong Kanan En.Hussain b. Harun bersama-sama guru-guru pada tahun 1984. Tugas menyiapkan lambang tersebut telah dilakukan oleh guru Pendidikan Seni Ku Ismail b. Ku Embon.
Warna Sekolah
Biru - Hidup harmoni.
Merah - Bersemangat Atau Giat Cergas
Kuning - Kedaulatan Agama Islam Dan Raja Melayu
Dua Ekor Harimau
Melambangkan disiplin, dedikasi dan kekuatan dalam mencari ilmu bagi kepentingan diri,keluarga,agama,bangsa dan kepentingan kebangsaan(nasional).
Bulan Sabit Dan Bunga Padi
Melambangkan kepercayaan kepada Agama Islam sebagai agama rasmi dan kedaulatan Pemerintahan Beraja Kerajaan Negeri Perak.Bintang Lima penjuru melambangkan rukun Islam dan rukun negara.
Bunga Raya Abstrak dalam bulatan Pecahan Empat Kelompok
Bunga Raya - Melambangkan semangat kebangsaan Malaysia. Adalah menjadi tanggungjawab setiap pelajar, guru dan kakitangan di SMK Ahmad Boestamam membuktikan perasaan cinta terhadap negara dan memenuhi amanah masing-masing.
Buku Dan Lilin
Melambangkan mencari ilmu bagi cahaya kehidupan.
Bulatan Lima Bertaut
Melambangkan sukan. Rakyat sihat dan cergas,negara maju.
Kelalang Dan Kon
Kepentingan Ilmu Sains.
Roda,Jangka Lukis dan Siku-siku
Kepentingan Ilmu Matematik dan Teknologi.
Motto “Tuntutlah Ilmu”
Merupakan teras falsafah pendidikan di SMK Ahmad Boestamam. Menuntut ilmu yang diredhai Allah tidak ada batasnya.
Ilmu akan meningkatkan darjat dan maruah kemanusiaan.
Bagaimana tinggi ilmu manusia ia umpama air yang basah diparuh seekor burung camar di tengah lautan ; kerana itu manusia perlu terus menuntut ilmu untuk mencapai kesempurnaan.
Panorama sekolah
Korikulum
KELAB DAN PERSATUAN AKADEMIK
1 PERSATUAN BAHASA MELAYU
2 PERSATUAN BAHASA INGGERIS
3 KELAB KEBUDAYAAN
4 KELAB ICT
5 KELAB KOPERASI & KEPENGGUNAAN
6 KELAB PENGGUNA
7 PERSATUAN BAHASA TAMIL
8 KELAB PUSAT SUMBER SEKOLAH
9 KELAB SPBT
10 KELAB SETIA
11 KELAB RUKUN NEGARA / KETATANEGARAAN
12 KELAB BIMBINGAN DAN KAUNSELING
13 KELAB PENCEGAHAN JENAYAH
14 PERSATUAN KEMAHIRAN HIDUP
15 PERSATUAN SENI VISUAL
16 PERSATUAN SEJARAH & GEOGRAFI
17 PERSATUAN SAINS & MATEMATIK
18 PERSATUAN AGAMA ISLAM
BADAN BERUNIFORM
1 PERSATUAN PANDU PUTERI
2 PENGAKAP BERSATU
3 KADET REMAJA SEKOLAH
4 PERGERAKAN PUTERI ISLAM
5 KADET REMAJA
6 PERSATUAN SENI SILAT
7 PERSATUAN BULAN SABIT MERAH
8 TUNAS PUTERI
KELAB SUKAN DAN PERMAINAN
1 KELAB BOLA JARING
2 KELAB BOLA SEPAK
3 KELAB SEPAK TAKRAW
4 KELAB BOLA TAMPAR
5 KELAB BOLA BALING
6 KELAB PETANQUE
7 KELAB CATUR
8 KELAB BADMINTON
9 KELAB OLAHRAGA
GURU KELAS 2012
Contact Us.
Alamat Sekolah:
SMK Ahmad Boestamam,
Jalan Hj. Mohd. Ali,
32000 Sitiawan,
Perak Darul Ridzuan.
No. Telefon:
+605-6911552
No. Faks:
+605-6927724
Lokasi Sekolah.
SMK.Ahmad Boestamam
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TUGASAN 1.
TUGASAN 1(A) SIJIL PERHARGAAN & PENYERTAAN
SIJIL PERHARGAAN (SILA KLIK SINI)
SIJIL PENYERTAAN (SILA KLIK SINI)
TUGASAN 1(B)LEMBARAN KERJA
MARKAH MATEMATIK TAHUN 3 DAN TAHUN 4 (SILA KLIK SINI)
TUGASAN 1(C) PERISIAN PERSEMBAHAN
Ini merupakan persembahan pembentangan bagi Hari Kantin Sekolah yang akan dilaksanakan pada bulan hadapan.
TUGASAN 3.
A) PENGEDITAN IMEJ: SAVE THE OCEAN's CHAMPAIGN
Our Oceans – fit for the future
You and I are alive right now because of the oceans. There is no other place in the universe so full of life as this planet; so green, so rich in diverse, beautiful, weird and wonderful, large and small species, on land and at sea and it is all because Planet Earth is Planet Ocean.
They are home to the largest animal our planet has ever known – the now-endangered blue whale - but there are still huge areas of ocean that humans have never seen. Biologists estimate that there could be anywhere between 500,000 and 5,000,000 marine species down there that have yet to be discovered.
Earth's longest mountain range is not on land but under the sea - the Mid-Oceanic ridge system, which winds around the globe from the Arctic Ocean to the Atlantic. It is four times longer than the Andes, Rockies, and Himalayas combined!
More people have stood on the moon than dived the deepest ocean trench and less than 5% of all the oceans have been explored. There is so much more for us to discover.
They are home to some of the longest-lived animals on our planet – including the orange roughy (a fish that can live up to 200 years) and centuries old corals. They are silent witnesses to the huge environmental damage done over their lifetimes, damage which will have a significant impact on all our futures.But, imagine if all those millions, maybe billions, of people who get food, jobs and pleasure from the ocean worked together to stop the overfishing and other ocean destruction.
We can do it. Companies have changed their fish supply policies, destructive fishing practices have been banned, huge whale sanctuaries created – all because the voices demanding change could not be ignored. But now, in part due to the relentless march of technology, our oceans are being altered on a vast scale and at an unprecedented speed, meaning that many more of us need to be heard - and fast.There is one big solution that is simple and affordable – the creation of ocean sanctuaries. If we zone off about 40% of the oceans as protected areas – places that are special to marine life, such as important feeding and breeding grounds or areas where fish populations are already at breaking point - then we can give our oceans the breathing space they need to recover and keep our planet running.
B)PENGEDITAN AUDIO: SEDETIK LEBIH BY ME
SILA KLIK SINI
C)PENGEDITAN VIDEO: PERISTIWA 13 MEI
Peristiwa 13 Mei
Peristiwa 13 Mei pada tahun 1969 ialah rusuhan kaum yang berlaku dan kemuncak masalah perpaduan di Malaysia. Tragedi ini yang mengakibatkan kehilangan nyawa serta harta benda dan mempunyai kaitan yang rapat dengan “Pilihan Raya Umum 1969” merupakan satu titik hitam dalam sejarah negara Malaysia.
Isu perkauman dalam pilihan raya 1969
Isu-isu perkauman yang menyentuh emosi dan sentimen menjadi tema utama sepanjang kempen pilihanraya yang telah menaikkan semangat kaum-kaum di Malaysia. Semasa kempen Pilihan Raya 1969, calon-calon pilihan raya serta ahli-ahli politik terutamanya daripada parti pembangkang, telah membangkitkan soal-soal sensitif berkaitan denganBahasa Kebangsaan (Bahasa Melayu), kedudukan istimewa orang Melayusebagai (Bumiputera) dan hak kerakyatan orang bukan Melayu. Hal ini telah menimbulkan perasaan perkauman dan syak wasangka.
Parti Perikatan yang dianggotai oleh (UMNO-MCA-MIC) telah mengalami kekalahan yang teruk dalam Pilihan Raya 1969. Jumlah kerusi yang dimenanginya dalam Dewan Rakyat (Parlimen) telah menurun daripada 89 kerusi pada tahun 1964 kepada 66 kerusi pada tahun 1969. Parti Perikatan telah kehilangan majoriti dua-pertiga dalam Dewan Rakyat.
Parti Gerakan Rakyat Malaysia (Gerakan), Parti Tindakan Demokratik (DAP) dan Parti Progresif Rakyat (PPP) menang 25 buah kerusi dalam Dewan Rakyat manakala PAS menang 12 kerusi.
Sebab terjadinya Peristiwa 13 Mei 1969 adalah perarakan kemenangan pihak pembangkang. Penyokong-penyokong Parti Gerakan telah mengutuk dan menghina orang-orang Melayu semasa mengadakan perarakan di jalan-jalan raya di sekitar Kuala Lumpur.
Saksikan video khas yang dibuat oleh saya, untuk menggambarkan suasana peristiwa 13Mei.
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