Sukacita dimaklumkan Kayuhan Mesra Komuniti PDRM & Pertandingan Tarik Tali akan diadakan bersempena Sambutan Hari Polis Ke-204 peringkat IPD Johor Bahru Selatan. Butiran adalah seperti di bawah:
Tarikh: 3 Julai 2011
Masa: 8:30 pagi
Tempat: Balai Polis Plentong, Johor Bahru
Trek: Ladang Sungai Plentong
Yuran: RM 10
TARIKH TUTUP 17 JUN 2011
*peserta yang mendaftar sebelum 17 Jun 2011 akan mendapat sehelai T-shirt
layari http://kayuhanmesrakomunitipdrm.blogspot.com/
untuk pertanyaan lanjut hubungi:
S.Insp Abdul Rahim Abdullah (019-7114417)
Neo (012-7111091)
atau terus ke:
Balai Polis Plentong,
Jalan Bunga Matahari,
81750 Masai,
Johor
Tel: 07-3873122
Fax: 07-3873122
Wednesday, June 1, 2011
Friday, May 20, 2011
Skip Our Breakfast: The Routine vs The Science
"Breakfast is the most important meal of the day."
"Eat breakfast like a king, lunch like a prince, and dinner like a pauper."
Conventional Wisdom (CV) will tell you the importance of breakfast. It’s the most important meal of the day. If you skip breakfast, your metabolism will be slowed, you will have low energy, you won’t think clearly, you will be starving and wind up bingeing later. All these beliefs have been proven to not be true except for bingeing. You can always binge if you want to even if you’re not hungry.
There were so many mornings when I woke up and was not at all hungry but felt like I had to eat a big breakfast because CV told me to. Skipping breakfast or any meal, for that matter, is a smart way to reduce your calories for the day without any negative health repercussions.
If I had to choose between starting the day with two pieces of roti canai and a glass of teh tarik or not eating until lunch, I would choose not eating. You would be way ahead by not eating all that unhealthy sugar found in your "Malaysian's Favourite Breakfast Meal at All Time".
The good idea to skip breakfast if your goal is weight loss. Not eating until lunch is a great way to reduce the amount of calories you eat in a day without compromising your health. Not eating for 14 or 15 hours by skipping your first meal of the day is a method of intermittent fasting. Intermittent fasting has been shown to have numerous health benefits such as: increased energy, clearer thinking, greater fat burning, better tissue repair and possibly longer life.
It’s perfectly ok to eat breakfast if you like to but don’t think that skipping breakfast is unhealthy. In fact eliminating any meal in your day is a healthy option for weight loss.
Don’t let Conventional Wisdom tell you the importance of breakfast. It’s not the most important meal of the day.
Could we have been wrong all along?
That’s what recent studies are saying.
Eat breakfast to lose weight: it’s what we’ve always heard. The theory went that breakfast would jump start the metabolism for a steady burn of calories throughout the day. Skip it, and your body adapts to the longer between-meals gap by burning nutrients more slowly to make them last longer. We were also taught that we would be hungrier during the day if we skipped the morning meal, that the big blood sugar swings from empty to full would have us gorging when we did finally eat.
Now we are hearing a different message. There is a new weight-loss theory that involves ‘intermittent fasting,’ which basically means skipping meals. Intermittent fasting puts the old ‘breakfast like a king’ adage on its head telling us to eat like a king at night after a pauperish day. It claims that the episodic deprivation of missed meals takes your body off its usual track, allowing it to reinvigorate and recalibrate, and in doing so, you end up burning more fat. [Intermittent Fasting 101 – How to Start Burning Fat]
There is plenty of evidence that exercise and other activity performed on an empty stomach coaxes the body to burn a greater percentage of fat for fuel instead of relying on carbohydrates from food. Athletes and bodybuilders have known this for years.
[The Journal of Physiology - Training in the Fasted State]
And the notion that skipping breakfast leads to less controlled eating throughout the day—you can scratch that one off your list of diet do’s as well. A new study published in the Nutrition Journal suggests that all a big breakfast leads to is a bigger calorie count for the day. In itself, breakfast doesn’t curb appetite later in the day.
What researchers now believe is that regular breakfasts occur along with a constellation of other healthy habits. Individuals with a breakfast routine are more likely to exercise, abstain from smoking, and generally maintain a healthy diet. The reverse holds true as well: individuals who don’t have regular breakfasts are more likely to have a cluster of unhealthy behaviors; in fact fewer than 5 percent of smokers eat a daily breakfast.
"If breakfast is already in your routine good for you; if not, you’re probably better off not adding it."
Thursday, May 19, 2011
Being a Good Coach
This article I wrote to read by the coach either otai coach or newbies in coaching to remind or to show them the foundation in coaching the youth. There are only a few main components to succeed in youth sports, and more importantly to ensure the children enjoy the experience and learn. Here are a few of the basic principles you need to be a successful coach.
1. Be Positive!
When you provide criticism, put something positive with it. Sandwich constructive criticism with positive re-enforcement.
2. Make it Fun!
As a coach, you must make the game fun! That does not mean that there is no discipline and no goal of winning. It means you have fun while teaching them a game with discipline included and a goal of winning. Handle wins and losses in a respectful manner. We're talking about children, not professionals, so keep it light but organized.
3. Goals and Expectations!
Talk to your players at the beginning of the season; ask them what THEIR goals and expectations are. Emphasize their goals are not necessarily their parents, and not yours either. Ask each player to write down their goals and bring them to practice. Review their goals with them on an individual basis throughout the course of the season.
4. You are the Coach!
Make sure they understand that they are there to learn a game and you're going to help them become better players. They MUST pay attention when you are demonstrating drills and limit the goofing off. A simple warning, then a lap around the field if they didn't respond to your warning usually works. There is no need to raise your voice or embarrass the player.
5. The Three R's!
Teach your players The Three R's. RESPECT the game (including coaches and officials) ; RESPECT their team mates, and RESPECT their parents. Share this with parents and expect the same from them. They need to remember they are an example for their children. Yelling negatively at the official, the other team or their child does not show RESPECT.
6. Short Term Memory!
Help your players develop a short term memory. This means not to dwell on mistakes. Teach them that mistakes are alright. They happen at every level of play. Teach them that they will become a better player if they learn from their mistakes. Getting upset at themselves takes them out of the "mental" game. Not putting it behind them and moving on is more detrimental than the mistake itself.
7. Don't Coach DURING the Game!
Try (and I emphasize try because it is not easy) to NOT coach during the game. This is very difficult to do, especially with youth. The time to coach is at practice. Game time is when the work you do at practice is applied. Specifically, I mean let them play and learn on their own. Provide subtle reminders though. Keep the coaching during game time to a minimum. The team that learns from their mistakes on their own will ALWAYS be a better team than the one looking at the coach for direction during a game. If you must coach during a game, do it during a stoppage of play, preferably in private. Interact with the player; ask them if they know what they did wrong or something similar with positive reinforcement.
8. Develop Leaders!
Give leaders of the team more responsibility on the field. Allow them to tell the other players what to do, as long as they do it in a respectful and positive manner. Tell them they can correct and criticize the other players only if they communicate with respect for the other player or how they would like to be talked to. This will develop their leadership abilities and drive other children to become leaders.
IN SUMMARY: Never forget that it is a GAME and should be FUN! Joke with the youth; get to know them; find out what they like. Do little things like this that youth enjoy. If you forgot what youth like, just watch them one day at the field. It is pretty easy to figure out.
1. Be Positive!
When you provide criticism, put something positive with it. Sandwich constructive criticism with positive re-enforcement.
2. Make it Fun!
As a coach, you must make the game fun! That does not mean that there is no discipline and no goal of winning. It means you have fun while teaching them a game with discipline included and a goal of winning. Handle wins and losses in a respectful manner. We're talking about children, not professionals, so keep it light but organized.
3. Goals and Expectations!
Talk to your players at the beginning of the season; ask them what THEIR goals and expectations are. Emphasize their goals are not necessarily their parents, and not yours either. Ask each player to write down their goals and bring them to practice. Review their goals with them on an individual basis throughout the course of the season.
4. You are the Coach!
Make sure they understand that they are there to learn a game and you're going to help them become better players. They MUST pay attention when you are demonstrating drills and limit the goofing off. A simple warning, then a lap around the field if they didn't respond to your warning usually works. There is no need to raise your voice or embarrass the player.
5. The Three R's!
Teach your players The Three R's. RESPECT the game (including coaches and officials) ; RESPECT their team mates, and RESPECT their parents. Share this with parents and expect the same from them. They need to remember they are an example for their children. Yelling negatively at the official, the other team or their child does not show RESPECT.
6. Short Term Memory!
Help your players develop a short term memory. This means not to dwell on mistakes. Teach them that mistakes are alright. They happen at every level of play. Teach them that they will become a better player if they learn from their mistakes. Getting upset at themselves takes them out of the "mental" game. Not putting it behind them and moving on is more detrimental than the mistake itself.
7. Don't Coach DURING the Game!
Try (and I emphasize try because it is not easy) to NOT coach during the game. This is very difficult to do, especially with youth. The time to coach is at practice. Game time is when the work you do at practice is applied. Specifically, I mean let them play and learn on their own. Provide subtle reminders though. Keep the coaching during game time to a minimum. The team that learns from their mistakes on their own will ALWAYS be a better team than the one looking at the coach for direction during a game. If you must coach during a game, do it during a stoppage of play, preferably in private. Interact with the player; ask them if they know what they did wrong or something similar with positive reinforcement.
8. Develop Leaders!
Give leaders of the team more responsibility on the field. Allow them to tell the other players what to do, as long as they do it in a respectful and positive manner. Tell them they can correct and criticize the other players only if they communicate with respect for the other player or how they would like to be talked to. This will develop their leadership abilities and drive other children to become leaders.
IN SUMMARY: Never forget that it is a GAME and should be FUN! Joke with the youth; get to know them; find out what they like. Do little things like this that youth enjoy. If you forgot what youth like, just watch them one day at the field. It is pretty easy to figure out.
Friday, March 4, 2011
The Race Boy Sponsored by Skins
Proudly to announce that The Race Boy, our local sports timing & result company being sponsored by Skins. Skins is a leading compression garments brand who're sponsoring many big name athletes from various sports such as cycling, triathlon, golf, cricket and winter sports.
I'm also received a products that need to wear during Jelajah 1 Malaysia from 8 to 13 March 2011 and show their brand. As the expectation set before, The Race Boy surely can recover faster when using Skins compression garments in performing a heart of the tour task in producing faster race results.
Here I'm sharing a description about the product that The Race Boy crews will wearing during a Jelajah 1 Malaysia. Retrieved from www.skins.net
A400 Men's Compression Sleeves
Detailed description
Designed for any sport where strength is needed in the arms, SKINS A400 men's compression sleeves supercharge your performance naturally. Dynamic gradient compression accelerates your blood flow to deliver more oxygen to your biceps, triceps and forearm muscles for more power and endurance.
With 400 fit and dynamic gradient compression, you'll notice improved power, as well as less post-exercise muscle soreness.
Fast wicking technology transports moisture away from the skin and helps regulate your temperature. Permanent antimicrobial treatment and UPF 50+ provide all round protection.
Wear SKINS A400 men's compression sleeves to improve your performance like nothing before.
Technology
400fit
A super comfortable fit, more precise, targeted Dynamic Gradient Compression and a greater range of leg lengths for men and different body shapes for women
50+ UV Protection
SKINS was born in Australia, so we know a thing or two about exerting ourselves in the sun. Our fabrics have a UV protection of 50+, which means you can get out and train harder without worrying about the sun related risks.
Dynamic Gradient Compression
Increases oxygen delivery to active muscles while in motion and reduces lactic-acid build-up for more power and less recovery time
Moisture Management
Keeping you dry through advanced wicking is inherent in all SKINS fabrics - moisture is drawn away from your skin, so you stay dry and comfortable
Muscle Focus
Uniquely wrapping and supporting your key muscle groups to reduce movement and focus direction for less vibration in your muscles, less soft tissue damage and less soreness after exercise
Odour, Stink, Pong, Smell, Stench Free
Permanent antimicrobial treatment discourages bacteria by ionically absorbing the odour causing substances normally associated with Lycra wear. These features are built into all our fabrics, so they can’t ever be washed out.
Warp Knit
The fabric in SKINS is warp knitted using multiple fine quality yarns to give superior performance - Warp knit fabrics have no natural stretch – instead, the spandex mix ensures specific levels of elasticity and perfectly controlled compression
I'm also received a products that need to wear during Jelajah 1 Malaysia from 8 to 13 March 2011 and show their brand. As the expectation set before, The Race Boy surely can recover faster when using Skins compression garments in performing a heart of the tour task in producing faster race results.
Here I'm sharing a description about the product that The Race Boy crews will wearing during a Jelajah 1 Malaysia. Retrieved from www.skins.net
A400 Men's Compression Sleeves
Detailed description
Designed for any sport where strength is needed in the arms, SKINS A400 men's compression sleeves supercharge your performance naturally. Dynamic gradient compression accelerates your blood flow to deliver more oxygen to your biceps, triceps and forearm muscles for more power and endurance.
With 400 fit and dynamic gradient compression, you'll notice improved power, as well as less post-exercise muscle soreness.
Fast wicking technology transports moisture away from the skin and helps regulate your temperature. Permanent antimicrobial treatment and UPF 50+ provide all round protection.
Wear SKINS A400 men's compression sleeves to improve your performance like nothing before.
Technology
400fit
A super comfortable fit, more precise, targeted Dynamic Gradient Compression and a greater range of leg lengths for men and different body shapes for women
50+ UV Protection
SKINS was born in Australia, so we know a thing or two about exerting ourselves in the sun. Our fabrics have a UV protection of 50+, which means you can get out and train harder without worrying about the sun related risks.
Dynamic Gradient Compression
Increases oxygen delivery to active muscles while in motion and reduces lactic-acid build-up for more power and less recovery time
Moisture Management
Keeping you dry through advanced wicking is inherent in all SKINS fabrics - moisture is drawn away from your skin, so you stay dry and comfortable
Muscle Focus
Uniquely wrapping and supporting your key muscle groups to reduce movement and focus direction for less vibration in your muscles, less soft tissue damage and less soreness after exercise
Odour, Stink, Pong, Smell, Stench Free
Permanent antimicrobial treatment discourages bacteria by ionically absorbing the odour causing substances normally associated with Lycra wear. These features are built into all our fabrics, so they can’t ever be washed out.
Warp Knit
The fabric in SKINS is warp knitted using multiple fine quality yarns to give superior performance - Warp knit fabrics have no natural stretch – instead, the spandex mix ensures specific levels of elasticity and perfectly controlled compression
Wednesday, March 2, 2011
UNIVERSITY TEAM LOOK AT BIGGER PICTURE FOR JELAJAH MALAYSIA 2011
The Ministry of Higher Education Cycling Focus Centre-Universiti Teknikal Malaysia Melaka (MHECFC-UTEM) team has already broken new ground in being the first team representing a project with virtually its own faculty dedicated to the sport of cycling based at UTEM in Melaka.
The project launched by the Ministry of Higher Education on 28 April, 2010, saw UTEM appointed as the centre for the study of the sport and the development of cyclists, which in less than a year has already achieved mild success by parading their team in an International Cycling Union (UCI) graded international event.
Under the guidance of famed former national rider and Olympian Ishak Amin, who serves as manager, the MHECFC-UTEM team has gone from strength to strength, recently achieving their best result to date when coach-cum-rider Sayuti Zahit finished fifth in the SIC-Kencana Bikeathon criterium race at the Sepang International Circuit.
Sayuti, 26, is the most recognisable name in the squad, having served the national team in the earlier part of his career before moving to the all-conquering LeTua Cycling Team which included the likes of Anuar Manan and Ahmad Haidar Anuawar between 2007 and 2008.
The former Asian Junior Championships road race silver medallist and Asian Cycling Championships scratch race silver medallist is also a sports science graduate who is extending his studies while serving the cycling project at UTEM.
Sayuti said the ultimate aim of the project is to be the centre of university-based talents in the sport, geared towards the programmes goal of producing thinking athletes of calibre to represent the country in the future.
"This is a fresh new project with a five year goal to meet a number of significant objectives. At the centre we also conduct studies to improve the development of cyclists, who are from centres of higher education throughout the country," said Sayuti.
"At the centre, cyclists receive all the support they require such as lodging, meals, supplements and equipment, which are all fully sponsored by the Ministry of Higher Education. We have been training and competing in local competitions the past year and will now look towards higher levels of competition.
"Through competition we also conduct our own studies to firstly help improve the performances of the cyclists in our team which eventually will provide us the necessary data for us to produce modules on the development of cyclists."
While acting as coach, Sayuti has trusted former national teammate Amirrudin Jamaluddin as one of his key riders. The duo rode as teammates for the national team in the 2005 Sea Games in Manila where they combined to win the team pursuit gold medal and Amirrudin, an Asian Junior Championships triple bronze medallist the previous year, won the silver medal in the individual pursuit.
Amirrudin is based full-time at the UTEM cycling centre and is making his comeback having left the national team in 2008 to pursue his studies.
The MHECFC-UTEM team also has in its line-up Gan Hock Seng, Mohd Zaki Ramlee, Amin Amiruddin and Mohd Amirul Mohd Ali.
Jelajah Malaysia chief executive officer Datuk Naim Mohamad said the race organisers had received good feedback on the progress of the MHECFC-UTEM project and had been looking forward to giving them their Jelajah Malaysia debut.
"When Sayuti informed me that the team were ready to compete in Jelajah Malaysia, I had no second thoughts about it. I told him they were one of the teams we were so looking forward to having. This is a very interesting project initiated by the Ministry of Higher Education, which opens up a new horizon for cycling in the country," said Datuk Naim at the NAZA Group press conference this afternoon where they announced their sponsorship of the ASIAN blue jersey.
Also present at the ceremony were YB Dato’ Seri Ahmad Shabery Cheek, the Minister for Youth and Sports and also Datuk Wira Haji SM Faisal SM Nasimuddin, the Joint Group Executive Chairman of NAZA Group of Companies.
"With a university programme actually studying and going very deep into cycling, this is something that will benefit the sport as a whole in the future."
For the Jelajah Malaysia 2011, NAZA Group will be contributing 54 Chevrolet Captiva SUVs and also 55 Harley Davidson motorcycles.
The Jelajah Malaysia, which began in 1963, is the country's oldest existing cycling stage race and will comprise six stages taking moving from the start on March 8 in Kota Iskandar, Johor around the South then moving to the East Coast of Peninsula Malaysia, before heading to the West Coast where the finish will be in Nilai on March 13.
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