the presenter

Last day my class is english sains sosial science a brought the present student with idea.5 grroups present the idea and issue with exampe student and clubbing,bullies,sexual harasment and any interest topic.I likes the topic their present.Good job to my friends give a a good present.

End present now my class english is ending.BUt i likes this class because i mine many friends and beauty lady teacher Pn.Rozmel.

good bye

farewell

till we meet again

Good Healthy and fitness

1. Drink eight glasses of water a day.

2. Include two vegetables and one fruit in every meal.

3. Begin each meal with a raw vegetable salad.

4. Make a light snack of assorted sprouts.

5. Start the day with a glass of warm water and a dash of lime..

6. Use only fresh vegetables.

7. Once a week have only fresh fruits until noon, make lunch the first meal of the day.

8. Eat only freshly cooked meals, not refrigerated leftovers.

9. Include one green vegetable and one yellow vegetable in every meal.

10. Go on a juice fast for a day. Start with vegetable juice, and sip fruit for lunch and dinner.

11. Kick the old coffee habit. Have a glass of fresh fruit juice instead.

12. Cut out all deep-fried foods from your diet.

13. Cut down on high sugar products like soft drinks, ice-cream, candy and cookies in your diet.

14. Never skip a meal, even if you're on a diet. Eat a fresh fruit or have vegetable juice instead.

15. Avoid beverages like soda, coffee, colas and so on.

16. Include high fiber foods and plenty of fruits, vegetables and grains â�‚¬â€œ in planning your diet.

17. Use salt in moderation

18. Wash vegetables thoroughly in clean water before chopping.

19. Stream or boil vegetables (rather than fry or saute).

20. Retain peels of potato, cucumber, carrot and tomato while cooking.

21. Do take a moment off to mentally list out the nutritional value of the food you're about to eat.

22. Don't rush through your meals. Set aside enough time to appreciate, enjoy and digest your food.

23. Make every meal an enjoyable experience. Set dishes out attractively and chew slowly to appreciate the full flavor of the foods you eat.

24. Choose to be radiantly healthy. Keep yourself informed about the nutritive value of every food you buy.

25. Shop for groceries yourself. Notice the look, feel and smell of fresh fruit and vegetables and enjoy their intrinsic goodness.

26. Watch out for eating habits paired with emotional states, like reaching for a chocolate when youâ�‚¬â„¢re depressed. Resist the urge and eat fruit instead.

27. Eat popcorn (rather than chips) while watching a movie.

28. Sit at the table at meal times. Don't read the paper or review bills while eating.

29. Make it a point to have dinner with the entire family at the table, and not in front of the TV.

30. Eat just to the point of the fullness. Don't stuff yourself!

31. Stop smoking.

32. Restrict alcohol consumption.

33. Get a good night's sleep, every night.

4. Enroll today in an exercise programme.

35. Take a brisk, 20 minute invigorating walk each morning.

36. Spend 10 minutes every morning and evening doing basic stretches.

37. Do not use elevators when you can climb the stairs.

38. Enroll in a TM programme today.

39. Focus on your breathing. Take a deep breath, then exhale slowly. Repeat a couple of times a day.

40. Learn to relax. Spend 20 minutes consciously relaxing each muscle of your body.

41. Spend 20 minutes a day in silent meditation, prayer or contemplation.

42. Learn the healing power of laughter. Watch a crazy movie, recall a joke or read a funny book and laugh out loud.

43. Tap the powers of your sub-conscious. Relax your body for 20 minutes and project the Perfect You're on your mind screen.

44. Balance your lifestyle. Devote equal time each week to work and fun.

45. Join kids in a sports activity and rediscover the joys of childhood.

46. Do keep in touch with friends. Call up or visit them and be at peace with the world.

47. Enroll in an activity (like dancing, swimming or roller skating...) you never indulged in because you were afraid of what people might say.

48. Forgive someone who you think has done you wrong and cleanse your spirit of rancor.

9. Do a nice turn to someone you don't know too well, but who could do with a friend.

50. Spend a quiet half-hour chatting with your family.

51. Listen to soothing music for 15 minutes at least each day.

52. Read a great book once a week.

By Rizwan

firts draf meeting

today 3 of us meet puan rozmel at PPBL to discuss about our finale draf... there have a lots of ideas come out from puan rozmel and from us...

what im learn today that im not learn when im in school is, can't use short form like, it's, don't and other from essey.. so sorry puan, maybe when im scholl im not pay attention when my people teach. now im learn we cant use dat when its a formal letter...

and also, congratsz to SHAH because got a new sons... be a good father kay.. huhuh

from : rizwan

Yoga as Exercise

Yoga is an ideal form of exercise and offers many fitness benefits. It helps develop strength, flexibility and stamina, boosts vitality and helps the body heal. Yoga can help create a more alert yet tranquil state of mind. Practitioners of yoga report mood improvement and a reduction of anxiety, depression and hostility. Researchers are working to substantiate these claims and are continuing to examine the biochemical benefits of yoga on healthy people and on people with particular diseases.

FM sha

Develop Good Fitness

Suggestions what activity people can practice to develop good fitness with a general-purpose physical fitness program must address the following essentials Cardiovascular Fitness, Flexibility Training , Strength Training , Muscular Endurance , Body Composition and General Skill Training. However, along with these essential components, a comprehensive fitness program that is tailored to an individual will probably focus on one or more specific skills, and on age or health-related needs such as bone health. Many sources also cite mental and emotional health as an important part of overall fitness. This is often presented in textbooks as a triangle made up of three sub-sections, which represent physical, emotional, and mental fitness. Hence, one may be physically fit but may still suffer from a mental illness or have emotional problems. The "ideal triangle" is balanced in all areas.

Physical fitness can also prevent or treat many chronic health conditions brought on by unhealthy lifestyle or aging. Working out can also help people sleep better. To stay healthy it's important to participate in physical activity Specific fitness. Specific or task-oriented fitness is a person's ability to perform in a specific activity with a reasonable efficiency: for example, sports. Specific training prepares athletes to perform well in their sports. Examples are, 400m sprint - in a sprint the athlete must be trained to work an aerobically throughout the race and Marathon - in this case the athlete must be trained to work aerobically and their endurance must be built-up to a maximum.

FM SHA

a good health

Achieving health and remaining healthy is an ongoing process. Effective strategies for staying healthy and improving one's health include the following elements: Personal health depends partially on the social structure of one's life. The maintenance of strong social relationships is linked to good health conditions, longevity, productivity, and a positive attitude. This is due to the fact that positive social interaction as viewed by the participant increases many chemical levels in the brain which are linked to personality and intelligence traits.

Sha

Maintain A Good Health

Suggestions on how people can maintain good health with the establish a healthy lifestyle successfully, must begin with two attitude changes. First must be accept that most responsible for health and exercise responsibility through related behavior. Second must consciously and repeatedly make the choice to take active steps to improve your health and prevent illness, rather than wait until need illness management. Other reason is self monitoring the five major health related behaviors are eating, drinking, smoking, exercise and stress management, building and keeping motivation the new healthy lifestyle, and moderate personal exercise program.

FM: SHA