The Kop Now & Forever

In Memory of Hillsborough 1996

2010-04-11T19:08:00.000-07:00

RUKUN SEMBAHYANG

2010-03-23T23:44:00.000-07:00

Syarat dan Rukun Sembahyang
Syarat mengerjakan sembahyang mestilah memenuhi dan mematuhi segala rukun sembahyang itu dan jika salah satu syarat itu tidak dilaksanakan maka sembahyang itu tidaklah sah:-
1. Orang Islam.
2. Menghadap arah Kiblat
3. Suci dari Haidh, Nifas dan Junub.
4. Akil baligh
5. Berakal.
6. Melihat atau mendengar.
7. Jaga (tidak tidur)
8. Sudah masuk waktu sembahyang.

Syarat Sah Sembahyang
Syarat-syarat sah sembahyang ialah:-
1. Sesudah masuk waktu sembahyang.
2. Menghadap ke arah Kiblat.
3. Suci dari hadas kecil dan hadas besar (sudah berwuduk dan sudah mandi wajib jika ada sebabnya).
4. Suci pakaian, tempat dan badan dari najis.
5. Menutup Aurat, menutupi tubuh dengan pakaian sekurang-kurangnya dari pusat ke lutut (lelaki). Menutup semua badan kecuali dua tapak tangan dan muka (perempuan). Berpakaianlah dengan pakaian yang bersih sempurna dan indah kerana kita akan menyembah Allah.

Rukun Sembahyang
Perkara yang mesti dilakukan dalam sembahyang.
1. BERDIRI BETUL, jika tidak mampu boleh dengan duduk jika tidak mampu juga boleh sembahyang dalam keadaan berbaring.
2. NIAT, dilafazkan sewaktu mengangkat takbiratul ihram.
3. TAKBIRATUL IHRAM, mengucapkan perkataan Allahu Akbar.
4. MEMBACA SURAH AL-FATIHAH, bermula dengan bacaan Bismillah... hinggalah Waladhaallin.
5. RUKUK DENGAN THUMAKNINAH, membongkok 90 darjah.
6. IKTIDAL DENGAN THUMAKNKNAH, berdiri betul selapas rukuk.
7. SUJUD DUA KALI DENGAN THUMAKNINAH, membongkok sehingga dahi berada diparas lantai.
8. DUDUK ANTARA DUA SUJUD DENGAN THUMAKNINAH, duduk sebentar selepas sujud yang pertama.
9. DUDUK BAGI TAHAIYAT AKHIR.
10. MEMBACA TAHAIYAT AKHIR.
11. MEMBACA SELAWAT, membaca selawat keatas junjungan Nabi Muhammad s.a.w.
12. MEMBERI SALAM, memalingkan muka kearah kanan dan memberi salam dan diikuti pula sebelah kiri juga dengan salam.
13. TERTIB, mengikut aturan, turutan atau urutan seperti yang dahulu didahulukan dan yang kemudian dikemudiankan. Perkara lain yang dilakukan dalam sembahyang dari rukun ini dinamakan sunat.

Perkara Yang Membatalkan Sembahyang
Ertinya tidak Sah Sembahyang serta terbatal jika perlakuan ini dan perlu dibuat semula, yang membatalkan sembahyang ialah:-
1. Batal Wuduk.
2. Makan dan Minum dengan sengaja walaupun seteguk air atau sebiji nasi sekalipun (sisa makanan di dalam mulut).
3. Terbuka Aurat.
4. Melangkah, tiga langkah berturut-turut.
5. Terdapat najis di badan , pakaian atau tempat sembahyang.
6. Tertawa Terbahak-bahak.
7. Bercakap, berkata-kata dengan sengaja.
8. Berubah Niat.
9. Mendahulu Imam sampai dua rukun.
10. Meninggalkan rukun Sembahyang.
(*THUMAKNINAH - berhenti seketika dalam waktu lebih lama).

Murtabak Mengkasar

2010-02-21T17:28:00.000-08:00

Dah dekat sebulan aku tak tulis apa2 kat blog aku. Mungkin sebab netbook kat rumah aku tu, anak2 yang sibuk pakai. Aku pakai kejap je ada je anak aku mintak nak guna.

Minggu lepas aku dapat tau Murtabak Mengkasar dah buka cawangan di ibukota. Jadi, akupun cari la kat Internet kedudukan sebenar restoren tu. Rupanya tak jauh dari ofis aku.

Murtabak Mengkasar ni bermula di Kg Mengkasar, Pekan lebih kurang 30 tahun yang lalu. Kg Mengkasar ni tempat asal usul aku, mak aku, datuk nenek aku, moyang aku, moyang kepada moyang aku, moyang kepada moyang kepada moyang aku. Kg Mengkasar ni diasaskan pada awal abad ke 18 oleh Tok Tuan Keraing Aji, anak kepada Sultan Hasanudin, Raja Gowa di Sulawesi. Aku ni tak tau la keturunan nombor berapa dari Tok Tuan.

Berbalik kepada Murtabak Mengkasar, murtabak ni memang terkenal di Pekan. Ramai yang datang dari jauh untuk menikmati juadah ni. Sekarang ni bila dah ada kat KL, tak payah la aku menapak jauh jauh sampai ke Pekan untuk makan murtabak ni.

Kalau sesapa nak rasa Murtabak Mengkasar, ni dia alamatnya:

MURTABAK MENGKASAR
12-A, JALAN RAMPAI NIAGA 4,
MEDAN NIAGA RAMPAI,
53300 KUALA LUMPUR.

1. Dari MRR2 exit wangsa melawati
2. Terus pandu lebih kurang 2 km, jumpa masjid sebelah kiri
3. Ke depan lagi, jumpa Alpha Angle sebelah kanan
4. Jumpa stesen minyak Shell di sebelah kanan
5. Jumpa sekolah Wangsa Maju di sebelah kanan
6. Selepas sekolah tu, belok ke simpang kiri, ada Old Town White Coffee.
7. Murtabak Mengkasar berada di barisan kedai belakang Old Town White Coffee

Tak Sampai Tempat Kerja

2010-01-28T23:51:00.000-08:00

Hari ni aku tak gi kerja.

Aku keluar rumah seperti biasa pukul 7:50 pagi. Perjalanan aku ke tempat kerja akan melalui Kepong, Selayang, Batu Caves, Sri Gombak, Taman Melati, Wangsa Melawati, Wangsa Maju dan Setiawangsa.

Tapi bila baru aje lepas Kepong, dari jauh aku nampak deretan kereta yang tak bergerak tak jauh di hadapan aku. Aku dah tak boleh mengelak dari menempuh kesesakan kereta. Terpaksalah join sekali.

Kemudian aku call Hafiz. Dia ni datang kerja dari Rawang, jadi akan melalui Selayang & Batu Caves jugak. Dia kata hari ni dia tak lalu Selayang & Batu Caves sebab jalan tutup sempena Thaipusam. AAAAAAAAAAAARRRRRRRRRRRRGGGGGGGGGGGGHHHHHHHHHHHHH!!!!!!!!!!!!!!!!!

Aku dah tak boleh ke mana-mana lagi. Dalam pukul 9 aku call Anija, sekretari boss aku, & beritau aku cuti hari. Kalau aku teruskan perjalanan ke ofis, silap-silap pukul 11 pun tak sampai lagi. Lagipun aku dah bengang giler sebab tak pasal-pasal aku sangkut dalam kegilaan traffic jam.

Seluar Dah Jadi Ketat

2010-01-27T17:07:00.001-08:00

Setelah 3 minggu masuk ke tahun 2010, berat badan aku dah naik 2 kg jadi 77 kg. Itu bahagian seronok. Yang tak seronoknya bila seluar aku hampir semua dah jadi ketat. Bila solat, aku ada masalah sikit duduk tahiyyat akhir. Tapi rasanya aku belum gemuk lagi sebab ramai kata aku kurus. Yang kata aku gemuk cuma anak pompuan aku je yang bernama Hani tu.

Aku ambik keputusan untuk tak makan nasi pada waktu malam. Dah dua malam aku dinner makan telor je. Memang la kurang menyelerakan tapi terpaksa. Perut mintak nasi, otak kata telor. Harap2 kempis la sikit perut aku tanpa menjejaskan otot2 yang aku dah bina sejak dua setengah tahun. Semoga seluar2 aku dah kurang ketat minggu depan ha ha ha ha ha ha ha ...........

Nasi

2010-01-25T19:10:00.000-08:00

Orang Melayu kalau sehari tak dapat makan nasi umpama macam orang India sehari tak makan kari. Begitulah pentingnya nasi kepada orang Melayu, dah beratus tahun jadi makanan ruji.

Tapi sebab makan nasi la orang Melayu bersaiz kecil berbanding dengan orang Eropah. Nasi yang kita makan adalah punca utama tenaga badan dan lebihan tenaga akan disimpan sebagai lemak didalam badan. Orang Eropah lebih banyak makan daging dari makanan berasaskan kabohidrat, protein dari daging akan membentuk otot2 didalam badan. Jadi, jumlah otot orang Melayu kurang dari orang Eropah, bermakna orang Melayu lebih kecil dari orang Eropah.

Mengikut kajian, jumlah minima keperluan kalori harian bagi setiap orang adalah berat badan dalam kg didarab dengan 24 (jumlah jam sehari). Bagi seseorang yang mempunyai berat badan 75kg, keperluan minima kalori sehari adalah 75 x 24 = 1,800 kalori. Ini adalah jumlah kalori untuk meneruskan kehidupan. Bagi mereka yang melibatkan diri didalam aktiviti2 yang lebih lasak atau berat, perlulah tambah lagi 500 kalori atau mengikut keperluan masing2.

Berbalik kepada nasi, secawan nasi yang sudah dimasak mempunyai lebih kurang 200 kalori. Selalunya kita makan sekurang-kurangnya 2 cawan nasi, maknanya sekali makan nasi kosong je dah 400 kalori. Kalau makan nasi pagi, tengah hari dan malam, jumlah kalori untuk nasi sahaja dah 1,200. Belum lagi diambil kira mi, koay teow, air manis, lauk berlemak, ikan, daging, ayam, kuih, 'junk food' dan sebagainya yang kita makan secara sampingan. Kalau kita tidak ambil endah jumlah pengambilan kalori, memang tiap2 hari kita ambil kalori berlebihan.

Kalori berlebihan akan disimpan sebagai lemak di bahagian perut bagi lelaki dan perut & punggung bagi orang perempuan. Kalau bahagian2 ini dah penuh, lemak akan pergi ke bahagian badan yang lain.

Untuk menghindari keadaan ini, seelok-eloknya jumlah pengambilan kabohidrat adalah 50% - 55% dari jumlah pengambilan kalori sehari.

Increase Metabolism

2010-01-24T23:22:00.000-08:00

By Wellness

REV UP YOUR BODY'S ENGINE

We often blame our "slow metabolism" for our inability to keep our weight under control. But what is metabolism, exactly? And is there anything we can do to boost our metabolic rate?

Metabolism basically refers to all the chemical processes that take place in the body in order to sustain life-allowing you to breathe, pump blood, keep your brain functioning and extract energy from your food. When you hear the term metabolic rate-more accurately called basal (or resting) metabolic rate-that refers to the number of calories your body at rest uses each day, just to keep all your vital organs functioning. You burn additional calories through your daily activities and formal exercise, but by far, the majority of the calories that you burn each day are your basal calories.

The number of calories that you burn every day is directly related to your body composition. Think of your body as divided into two compartments. In one compartment is all the body fat; in the other compartment is everything that isn't fat (e.g., bone, fluid, tissue, muscle)-that's the fat-free compartment. The size of your fat-free compartment determines your metabolic rate, with every pound of fat-free mass burning about 14 calories per day.

If you weigh 150 pounds and 50 pounds of you is fat and 100 pounds is fat-free, then you would burn about 1,400 calories per day at rest. If you don't get much activity, you won't burn much more than this throughout the day. But if you weigh 150 pounds and 25 pounds of you is fat, and 125 pounds of you is fat free, then you burn 1,750 calories per day at rest. And if you get some regular exercise and burn a few hundred calories more per day, your total calorie burn for the day might be 2,000 calories! Since the fat-free compartment contains muscle tissue, one of the best things you can do to boost your metabolic rate is to strength-train to increase your muscle mass. If you build up 10 pounds of lean body mass, that's another 140 extra calories that you burn per day-not to mention the calories that you burn through exercise.

DAILY REGIMEN TIPS

Keep your metabolism revved with these tips:
• Engage in 30 minutes of activity every day to help minimize weight gain and to boost metabolic rate
• Tone your muscles by weight training three days a week
• Start small-try walking with one- to two-pound weights
• Do not eat fewer than 1,200 calories a day. Eating too little may slow your metabolism
• Never skip breakfast. It may slow down your metabolism.
• Have a supply of protein-powered healthy snacks on hand as an alternative to carb-loaded junk food

Your muscle mass works like a furnace, burning calories and stored fat for energy. The more muscle you have, the higher your metabolism, the faster you burn calories. Eating plenty of protein daily is essential to maintaining your muscle mass for good health, energy and effective weight management.

Year 2010

2010-01-24T20:08:00.000-08:00

This new year 2010 has been good so far for my children.

My eldest son, Rais, is in his second semester at International Islamic College. He got through his first semester without any problem.

My daughter, Hani, is waiting for her SPM result. Now she is lepak2 at home as well as getting her driver's licence. Baru dapat lesen Lembu hahahahaha.

My third child, Yazid, is continuing his form 4 at MRSM Muadzam Shah, not going to other MRSM. Whichever MRSM he goes is not a problem for me.

My youngest, Muis, is in standard 6 and he is the school head boy. He is also the chairperson for various committees in school. Tapi kat rumah ..... huh ...... tak boleh cakap kat sini.

As for me, berat badan dah naik 2 kg sejak awal 2010. Dah 77kg, target 85kg.

As for my wife, menguruskan rumah & anak2 seperti biasa & masih maintain.

Hamster dari 2 dah jadi 8.

Hopefully, this year will be a better year than last year in everything.

The Difference

2010-01-12T19:27:00.000-08:00

The difference between the poor countries and the rich ones is not the age of the country.

This can be shown by countries like India & Egypt , that are more than 2000 years old, but are poor.

On the other hand, Canada , Australia & New Zealand , that 150 years ago were inexpressive, today are developed countries, and are rich.

The difference between poor & rich countries does not reside in the available natural resources.

Japan has a limited territory, 80% mountainous, inadequate for agriculture & cattle raising, but it is the second world economy. The country is like an immense floating factory, importing raw materials from the whole world and exporting manufactured products.

Another example is Switzerland, which does not plant cocoa but has the best chocolate in the world. In its little territory they raise animals and plant the soil during 4 months per year. Not enough, they produce dairy products of the best quality! It is a small country that transmits an image of security, order & labor, which made it the world's strongest, safest place.

Executives from rich countries who communicate with their counterparts in poor countries show that there is no significant intellectual difference.

Race or skin color are also not important: immigrants labeled lazy in their countries of origin are the productive power in rich European countries.

What is the difference then? The difference is the attitude of the people, framed along the years by the education & the culture & flawed tradition.

On analyzing the behavior of the people in rich & developed countries, we find that the great majority follow the following principles in their lives:
1. Ethics, as a basic principle.
2. Integrity.
3. Responsibility.
4. Respect to the laws & rules.
5. Respect to the rights of other citizens.
6. Work loving.
7. Strive for savings & investment.
8. Will of super action.
9. Punctuality.
10. and of course...Discipline

In poor countries, only a minority follow these basic principles in their daily life.

Love Handles

2010-01-12T19:14:00.000-08:00

Love handles, in colloquial or slang speech, are a layer of fat that is deposited around a person's midsection, especially visible on the sides over the abdominal external oblique muscle.

The term first appeared in the late 1960s, and is defined in the Historical Dictionary of American Slang as a bulge of fat at the side of the waist.

Both men and women tend to be image-conscious regarding love handles, sometimes leading to a negative body image. While many products are marketed for eliminating love handles, it is generally agreed that spot reduction is impossible, and that the best way to reduce them is to lose fat by being more active (through activities such as cardiovascular exercise and weight training) and consuming fewer calories.

In July 2007 The Washington Post published an article simply titled "Love Handles" which claimed that, while weight gain was once blamed on genes inherited from one's parents, a study had shown that people were 57% more likely to become obese if a friend did first.

Love handles are also colloquially called a spare tire due to the enlarged tire-like shape around the midsection. Other synonyms are midriff bulge, muffin top and belt overhang.

Year End Exam Results

2009-12-29T19:07:00.000-08:00

A few weeks ago, my eldest son obtained his semester 1 exam results from International Islamic College. CGPA 2.364. I am satisfied with the result, no complaint at all. Of course his mother is the happiest person in the world. He is doing Diploma in Business Administration. If he continues with this fine results till semester 8, he should not worry about getting the diploma and then going onto doing Bachelor in Business Administration at UIA.

Last Friday, Yazid obtained his PMR result. 8As. Again satisfied and no complaint. Of course again his mother is the happiest person in the world. Now he is waiting for a letter from MARA which by then he will know which MRSM he is going to. My wife is hoping that he gets MRSM Jasin as it is just 15 minutes drive from her kampong. As for me, jangan Sabah or Sarawak or Nothern region sudah.

18 Nov Exam Exam Exam !!!

2009-11-18T01:09:00.000-08:00

My eldest son Rais just completed his first semester exam at International Islamic College. He is taking Business Administration. The first semester does not seem to be taxing yet, I guess the college is making all new student to get use to college life and method of studying. I expect the second semester to be tougher.

My only daughter Hani has just started her SPM exam, the exam that will determine her future. Not really actually. Of course, everyone wants to do well but it is not the end of the world if the result is not satisfying. Nowadays, opportunities for further studies is everywhere.

17 Nov Hari Penyampaian Hadiah

2009-11-17T18:05:00.000-08:00

My youngest son Muis is the brightest of all the siblings. Perhaps, got it from the father ha ha ha. He is in Standard 5 and going to Standard 6 next year.

This year is the most excellent year for him, he got Number 1 in the year end exam and received loads of trophies for best students in several subjects. When other pupils received their trophy one at a time, Muis received them in a tray.

The proudest person on earth would definitely be my wife. She has waited for this moment for sooooooooooo long. Well, she had her moment too when she received a bouquet of flowers for my son's achievement. Another proud moment is when my son will be the Ketua Murid next year.

I haven't got the latest photo, so I posted 2007 prize giving pix.

13 Nov Back to Ultimate Gym

2009-11-12T22:53:00.000-08:00

Two days ago, I decided to go back to Ultimate Gym for my workout session. Since Hari Raya Aidil Fitri, I have been working out at the gym provided by my employer. The gym was small with insufficient equipment and I survived for one month. I couldn't take it anymore, the weight plates were few and equipment are mostly for home use. I could not push myself to the limit, the umphhh was not there.

So, when I met Terry Gallyot to tell him "I'm back!!", he said "Dah retire ka?" before I said anything.

Anyway, I have been working out for two days at Ultimate Gym and I feel great, I can now really push myself.

27 Oct: Yazid's Birthday

2009-10-27T00:54:00.000-07:00

Today is Yazid's 15th birthday but we could not celebrate as he is away at Muadzam Shah. When the kids were small, we used to buy cake and had a small celebration at home. Now, no more, bila semua dah besar masing2 tak nak kek lagi.

This weekend, me and my wife will be going to Muadzam Shah to attend Hari Graduasi. All Form 3 students including Yazid will be getting their scroll. Seronok jugak sesekali gi outing berdua dengan isteri, macam curi2 gi jalan2, anak2 semua tinggal kat rumah.

20 Oct: Festive Over & Out

2009-10-19T23:32:00.000-07:00

Syawal month is over and together with it all the open houses. Before Hari Raya, I spent a lot buying new clothes for the children. It is like yearly affair for the family, I guess it is the same for all other families celebrating Hari Raya. So, in the month of Syawal we sort go to open houses to offset the huge expenditure ha ha ha.

This year's Syawal was quite memorable because I was able to celebrate with all my in-laws and with my siblings. But it was quite strenuous on me having to travel to Melaka and Kuantan and vice versa. Tak pe la, Raya punya pasal.

On 4th of Syawal, I went to my brother's new house in Batu Pahat. He moved there about a year ago but I only got the time to visit him recenty. It was a semi-detached house but wow! I was astounded when I saw the house. It was huge and very modern looking. I hope one day I will be able to have that kind of house.

Now that all the celebration is over, we have to go back to the real world where many challenges are ahead of us. As for me, the greatest challenge is ensuring my children have good life in the years to come, meaning ensuring that they get good education and teach them good values in life.

7 Oct: PMR

2009-10-06T18:59:00.001-07:00

Yazid is sitting for his PMR now. Only God knows what he is going through.

I remember when he received his UPSR result in 2006, he immediately called his mother and said "Mak ... Mak ... Mak ... A ... A ... A ... Ajid dapat 5A". My wife cried in happiness.

6 Oct: Daughter's Birthday & PMR

2009-10-05T17:54:00.000-07:00

Today is my daughter's Hani 17th birthday. Time flies. I still remember when she came out of her mother's womb, her infancy, her pre-school period, her primary school days and by year end she will complete her secondary school. I miss them when they were small, when they created havoc in the house. Those were the days.

Happy Birthday Hani ! You are the loudest of all your siblings. You know what I mean.

Tomorrow on 7th October, my 3rd child Yazid will sit for PMR far far away from me. That's because he is studying at MRSM Muadzam Shah in Pahang.

He is not brightest of all but he is very hardworking and motivated. I remember when he was in Standard 3 he was demoted to a lower class, he was very down and very quiet which was not him. He bounced back the following year and promoted to the top class in Standard 5. Amazingly he was the top ten 10 student in Standard 5. He never look back since then. I guess the demotion taught him a bitter lesson, work hard & you will be rewarded.

Coming back to the PMR, my wife is the most worried person on earth right now. She is always like that, very concern about the children. While the children are taking exams, I mean any exams, she would sit on the prayer mat and recite the Yassin. Also, she would wake up every night at 3am to perform solat Tahajjud, solat Witir and recite Yassin. I am proud to have her as my wife.

To my son Yazid, I wish him the best. I know you are well prepared and you can do it. My prayers for you.

15 Sep: Del Potro Dumped Federer

2009-09-14T21:21:00.000-07:00

The unexpected happened. Roger Federer was chasing his 6th US Open title at Flushing Meadows and was well on his way with his typical hard serves, court coverage and astute shots. But Juan Martin Del Potro made short of his expetation by winning 6-3 7-6 4-6 7-6 6-2.

Federer started well not allowing Del Potro to settle down when he took the first set by exploiting Del Potro's weak coverage on the forehand court. Federer was again superior in the second set but by now Del Potro was beginning to produce his power shots. Federer was being unsettled and become a bit emotional in the third set. The rest was history.

Del Potro won his first grand slam title and I think there will be many more to come.

I was also delighted when Kim Clijsters won the womens event by beating Caroline Wozniacki. She is such a darling. It was a great win after her brief retirement to marry and start a family.

14 Sep: Del Potro Dumped Nadal

2009-09-13T19:24:00.000-07:00

I was awake at 1:00 am this morning and couldn't sleep. So, I took the opportunity to watch the tennis US Open Mens semifinal. There it was, Juan Martin Del Potro (I like this name) vs Rafael Nadal. Of course, Nadal is the favourite and has been a finalist in many major tournaments. While Del Potro is the new kid on the block.

Del Potro is from Argentina and stands tall at 6 feet 6 inches, that's really tall. He easily dwarfed me by 1 foot, and that means I will be as high as his armpit. And guess what, this guy doesn't shave his armpit, it shows as he wears sleeveless T-shirt when playing.

Back to the game, Del Potro won 6-2 6-2 6-2. Nadal was overwhelmed by Del Potro's big serves and big forehand and the biggest weapon unleashed was the big backhand. Next, Del Potro will face the current champion, Roger Federer. It will be interesting.

13 Sep: Sleep Disorder

2009-09-13T02:35:00.000-07:00

Ever since the beginning of Ramadhan, I have been having difficulty sleeping at night. When I go to bed, I will be spending my time trying to make myself sleepy. I haven't been successful. Till today I don't have any explaination for this. I did not sleep last night and was only able to close my eyes after subuh prayer. That was ok because today is non-working day.

What about tonight? What do I have to do today to sleep like normal people? I guess I'll just make myself busy busy busy today hoping that I will feel tired.

Please make my wish come true.

11 Sep: 1% Rule for Perfect Body

2009-09-10T18:43:00.000-07:00

The biggest excuse that most people use as to why they struggle to get in shape is their perceived lack of time to workout and to plan healthy meals regularly.

The 1% rule means that it really only takes 1% of your given time every week to keep yourself in top shape...

Let's think about it in terms of your available time... if you dedicate only 33.6 minutes per day, 3 days per week to a good exercise routine, that's only 100.8 total minutes per week. Considering that you have 1440 minutes in each day multiplied by 7 days equals 10,080 minutes per week of total time.

So now look at those 100.8 minutes per week dedicated to exercise and divide that into the 10,080 minutes total that you have in a week, and that represents approx 1% of your total time in any given week.1% of your time... that's it!

When you think about it in those terms... isn't it really ridiculous when you hear someone say that they "don't have time to workout"... it's actually almost comical that someone would claim they can't dedicate 1% of their time every week to exercise.

Keep that in mind the next time you hear someone say that they don't have time to workout and keep themselves in shape... then go ahead and call them out on it (in a friendly way, of course).

However, even for people that don't have exercise related hobbies, three 33.6-minute high intensity, full body workouts per week can keep anyone in top shape if you're choosing the right exercises at the right intensity.

10 Sep: Live Actions on 19 Ramadhan 1430H

2009-09-09T19:34:00.000-07:00

Watched England thrashed Croatia 5-1 this morning with goals from Frank Lampard (2), Steven Gerrard (2) and Wayne Rooney (1). Great performance by England, kudos to all the players.

However, I was disappointed when Melanie Oudin lost her quarterfinal match to Caroline Wozniacki at the tennis US Open. I was hoping Oudin would make it to the semis at least. Anyway, she is only 18 and has a long road ahead of her. She will have her day soon.