Congratulation to:-
1. 99999
2. Transfomer
3. Pink Panther
4.Sinchan
Knocked Out
-Dragon Ball
-Kungfu Panda
-Scobydo
-X Men
Jumpa lagi minggu hadapan yer~ :)
Monday, June 29, 2009
Sunday, June 28, 2009
Lists of Group for Somsak Trophy :)
Group 1
-Imam, Hail,Wendy
Group 2
Coach n friends
Group 3
Student Pusat Bahagia
Group 4
-Cikgu Hj Karim, Arman, Boy
Group 5
-Pg Samseng, Hj Nawi, Wadi
Group 6
-Mar, Hasnah, Hjh Mai
Group 7
- Maz, Dillah, Nona
GOOD LUCK!!!!!
Tuesday, June 23, 2009
Monday, June 22, 2009
Sunday, June 14, 2009
Pertandingan Petanque Beregu Piala Henry Yam
Tarikh : 11 - 12 Julai 2009
Tempat : Kelab Kidurong Bintulu
Acara : Beregu (Lelaki / Wanita / Campuran)
Yuran Penyertaan : RM200.00 (mesti dibayar sebelum atau pada tarikh tutup penyertaan). Boleh dibayar terus secara tunai kepada En. Henry Yam atau bank-in kedalam akaun no. 511065515688 Maybank atas nama Yam Ti Bang. (Faks no: 086-251832)
Penyertaan : Hanya 48 pasukan yang pertama mendaftar dan membayar yuran sahaja yang akan diterima.
Tarikh Tutup Penyertaan : 01 Julai 2009Taklimat dan Undian : 10 Julai 2009 / Jam 5.00
PetangHadiah : Johan (Trofi + wang tunai RM2,500); Naib Johan (Trofi + wang tunai RM1,200); Ketiga dan Keempat (wang tunai RM400)
Untuk keterangan lanjut dan borang penyertaan hubungi : En. Hamdan Anis (019-8653535), En. Let @ Lutfi (019-8147583), En. Henry Yam (019-8844888)
Tempat : Kelab Kidurong Bintulu
Acara : Beregu (Lelaki / Wanita / Campuran)
Yuran Penyertaan : RM200.00 (mesti dibayar sebelum atau pada tarikh tutup penyertaan). Boleh dibayar terus secara tunai kepada En. Henry Yam atau bank-in kedalam akaun no. 511065515688 Maybank atas nama Yam Ti Bang. (Faks no: 086-251832)
Penyertaan : Hanya 48 pasukan yang pertama mendaftar dan membayar yuran sahaja yang akan diterima.
Tarikh Tutup Penyertaan : 01 Julai 2009Taklimat dan Undian : 10 Julai 2009 / Jam 5.00
PetangHadiah : Johan (Trofi + wang tunai RM2,500); Naib Johan (Trofi + wang tunai RM1,200); Ketiga dan Keempat (wang tunai RM400)
Untuk keterangan lanjut dan borang penyertaan hubungi : En. Hamdan Anis (019-8653535), En. Let @ Lutfi (019-8147583), En. Henry Yam (019-8844888)
Pertandingan Petanque Triple Terbuka Sri Aman 2009
PERTANDINGAN PETANQUE TRIPLE TERBUKA SRI AMAN 2009
ANJURAN PERSATUAN PETANQUE SRI AMAN
TARIKH : 4- 5 JULAI 2009
TEMPAT : PADANG PETANQUE SK AGAMA, SRI AMAN
TARIKH TUTUP PENYERTAAN : 01 JULAI 2009 JAM 1500 HRS (PENYERTAAN TERHAD KEPADA 64 PASUKAN SAHAJA)FORMAT PERTANDINGAN
● Undang-undang dan peraturan pertandingan tertakluk kepada undang-undang FIPJP
● Pusingan Pertama dijalankan secara "DOUBLE KNOCK-OUT"
● Pusingan Kedua dan seterusnya dijalankan secara " KNOCK OUT "
● Kiraan 13 MATA atau SATU JAM yang mana sampai dahulu akan digunakan sepanjang pertandingan.
● Pihak penganjur akan menyediakan 'BOULES' untuk pertandingan bagi pemain-pemain yang tidak mempunyai 'boules'.
* Format Pertandingan juga adalah tertakluk pada jumlah penyertaan nanti.
Borang yang telah lengkap diisi hendaklah dikembalikan kepada:
1.En. Muhd. Fuad Augustine Abdullah,Unit Pengurusan Maklumat & ICT ,PPD Sri Aman [ 0198650202 ]
2.En. Rosdi Shamsudin , SMK ST Luke[ 0198474123 ]
3.En. Kharol Salleh b. Hj. Bujang, SK Agama,[ 0135760606 ]
4.En. Yakof Rie , Penjara Pusat Sri Aman [ 0194532667 ]
5.En. Suhaimi Johan,Jabatan Perubatan Sri Aman [ 0198640892 ]
atau e-mail borang penyertaan igatfuad@yahoo.com, pada ada atau sebelum 01 JULAI 2009 jam 3.00 petang.
ANJURAN PERSATUAN PETANQUE SRI AMAN
TARIKH : 4- 5 JULAI 2009
TEMPAT : PADANG PETANQUE SK AGAMA, SRI AMAN
TARIKH TUTUP PENYERTAAN : 01 JULAI 2009 JAM 1500 HRS (PENYERTAAN TERHAD KEPADA 64 PASUKAN SAHAJA)FORMAT PERTANDINGAN
● Undang-undang dan peraturan pertandingan tertakluk kepada undang-undang FIPJP
● Pusingan Pertama dijalankan secara "DOUBLE KNOCK-OUT"
● Pusingan Kedua dan seterusnya dijalankan secara " KNOCK OUT "
● Kiraan 13 MATA atau SATU JAM yang mana sampai dahulu akan digunakan sepanjang pertandingan.
● Pihak penganjur akan menyediakan 'BOULES' untuk pertandingan bagi pemain-pemain yang tidak mempunyai 'boules'.
* Format Pertandingan juga adalah tertakluk pada jumlah penyertaan nanti.
Borang yang telah lengkap diisi hendaklah dikembalikan kepada:
1.En. Muhd. Fuad Augustine Abdullah,Unit Pengurusan Maklumat & ICT ,PPD Sri Aman [ 0198650202 ]
2.En. Rosdi Shamsudin , SMK ST Luke[ 0198474123 ]
3.En. Kharol Salleh b. Hj. Bujang, SK Agama,[ 0135760606 ]
4.En. Yakof Rie , Penjara Pusat Sri Aman [ 0194532667 ]
5.En. Suhaimi Johan,Jabatan Perubatan Sri Aman [ 0198640892 ]
atau e-mail borang penyertaan igatfuad@yahoo.com, pada ada atau sebelum 01 JULAI 2009 jam 3.00 petang.
Friday, June 5, 2009
HOW TO LOSE WEIGHT EFFECTIVELY :)
1)Do at least 20-50 jumping jacks or star jumps everyday this will also help burn some calories that you want to get rid of. Do not do more than 50 jumping jacks, it will make you tired and your body will ache before doing the next exercise. This exercise only takes about 1-3 minutes.
2)Do 10-20 push-ups and sit-ups everyday, it helps your bones get stronger and build muscles (it also burns fat). These exercises takes about 3-5 minutes. Do not do more than 20 push-ups and sit-ups.
3)Jog in place for about 4-5 minutes tops without stopping. Then breathe in with your nose and out with your mouth 5 times. It helps your heartbeat go back to normal.
4)If you work, walk to your work, carpooling is nice too but make sure you walk for atleast half a mile three times a week. (Burns a LOT of fat) Also if you are a student, you can walk to school or ride a bike instead of getting a ride, saves money, keeps our air clean and burns calories.
5)If you take naps everyday, you can become overly tired and it helps you gain more weight. It will make you sleep soundly at night if you do not take naps.
6)Don't just have 3 meals: breakfast, lunch and dinner... eat up to 6 portioned meals/snacks a day. By eating 6 times a day you give your metabolism a constant need to be working. Snacks should be healthy foods like vegetables, fruit, or whole grains NO JUNK CHIPS, SNACK CAKES, ETC!!! The key is portion reduction. If you eat 5 pancakes for breakfast, cut back to 2 pancakes. Make sure you cut back little by little on what you eat. Generally making conversation while eating allows your body the time to recognize if you are full or not. Do not be tempted to eat the food because you are not satisfied yet. Once you are full, that's enough.
7)Check the Nutrition Facts every time you eat, and record it to a notebook. Look at the serving size and how much calories it has. For a day, a normal person eats 2,000 calories a day. Make sure you only go to 1,500-2,500 calories a day.
8)Play sports for 30 minutes, playing basketball with a friend will help a lot for a short amount of time. If you always pass by a court, any sport court, run across the court and back twice. Simple exercises helps too.
9)Lift weights for 5-10 minutes. Helps you burn calories and have stronger muscles.
Get friends with you and dance, dance your heart out without alcohol and drugs. Keep safe and healthy. Dance for at least 30-40 minutes.
10)Make sure you keep the Five-A-Day. Five a day means, five servings of vegetables and fruits.
11)Bicycling for about 30 minutes to an hour a day helps. It helps you burn for about 200-250 calories. Try jogging/running for the same amount of time because it helps you burn for about 400-500 calories.
12)Swimming helps a lot too! Swimming freestyle and swimming 3-4 laps really helps. Make sure you didn't exercise/walk for a long time or run before going to the pool because you might get a cramp and will have a hard time getting out of the pool.
13)Jogging one mile in the morning and one mile at night helps. Make sure you do this every other day, and when jogging at night, be in a group or have a companion or two so that you're safe.
14)Always always drink lots of water to stay hydrated. Dehydration is a leading cause of fatigue, muscle aches, and can be mistaken for hunger. A good judge of whether or not you are hydrated is the color of your urine. The clearer it is, the more hydrated you are.
15)Be sure to give your body a day to rest after vigorous exercise, and do not over-eat just because you're working out.
2)Do 10-20 push-ups and sit-ups everyday, it helps your bones get stronger and build muscles (it also burns fat). These exercises takes about 3-5 minutes. Do not do more than 20 push-ups and sit-ups.
3)Jog in place for about 4-5 minutes tops without stopping. Then breathe in with your nose and out with your mouth 5 times. It helps your heartbeat go back to normal.
4)If you work, walk to your work, carpooling is nice too but make sure you walk for atleast half a mile three times a week. (Burns a LOT of fat) Also if you are a student, you can walk to school or ride a bike instead of getting a ride, saves money, keeps our air clean and burns calories.
5)If you take naps everyday, you can become overly tired and it helps you gain more weight. It will make you sleep soundly at night if you do not take naps.
6)Don't just have 3 meals: breakfast, lunch and dinner... eat up to 6 portioned meals/snacks a day. By eating 6 times a day you give your metabolism a constant need to be working. Snacks should be healthy foods like vegetables, fruit, or whole grains NO JUNK CHIPS, SNACK CAKES, ETC!!! The key is portion reduction. If you eat 5 pancakes for breakfast, cut back to 2 pancakes. Make sure you cut back little by little on what you eat. Generally making conversation while eating allows your body the time to recognize if you are full or not. Do not be tempted to eat the food because you are not satisfied yet. Once you are full, that's enough.
7)Check the Nutrition Facts every time you eat, and record it to a notebook. Look at the serving size and how much calories it has. For a day, a normal person eats 2,000 calories a day. Make sure you only go to 1,500-2,500 calories a day.
8)Play sports for 30 minutes, playing basketball with a friend will help a lot for a short amount of time. If you always pass by a court, any sport court, run across the court and back twice. Simple exercises helps too.
9)Lift weights for 5-10 minutes. Helps you burn calories and have stronger muscles.
Get friends with you and dance, dance your heart out without alcohol and drugs. Keep safe and healthy. Dance for at least 30-40 minutes.
10)Make sure you keep the Five-A-Day. Five a day means, five servings of vegetables and fruits.
11)Bicycling for about 30 minutes to an hour a day helps. It helps you burn for about 200-250 calories. Try jogging/running for the same amount of time because it helps you burn for about 400-500 calories.
12)Swimming helps a lot too! Swimming freestyle and swimming 3-4 laps really helps. Make sure you didn't exercise/walk for a long time or run before going to the pool because you might get a cramp and will have a hard time getting out of the pool.
13)Jogging one mile in the morning and one mile at night helps. Make sure you do this every other day, and when jogging at night, be in a group or have a companion or two so that you're safe.
14)Always always drink lots of water to stay hydrated. Dehydration is a leading cause of fatigue, muscle aches, and can be mistaken for hunger. A good judge of whether or not you are hydrated is the color of your urine. The clearer it is, the more hydrated you are.
15)Be sure to give your body a day to rest after vigorous exercise, and do not over-eat just because you're working out.
Thursday, June 4, 2009
Strength & conditioning Test Result 2009, 5th April for Petanque Players
1. Md Abdillah - A (92%)
2. Pg Hj Asmalina - A (91%)
3. Md KamarulAriffin - A (91%)
4. Hjh Syahrinawati - A (90%)
5. Mazlan - A (90%)
6. Nona Rowena - A (90%)
7. Norleydiana - A (90%)
8. Hj Md Azlan - A (90%)
9. Muzaffarshah - B (88%)
10. Md Isa - B (87%)
11. Wendy - B (86%)
12. Hj Nawawi - B (85%)
13. Hjh Maimunah - B (84%)
14. Siti Mariana - B (82%)
15. Siti Israyannie - B (82%)
16. Md Amir - B (82%)
17. Wadi Sahrun - B (80%)
18. Hail Adly - C (77%)
19. Hasnah - C (77%)
Rank A - 100% - 90% - Excellent
B - 89% - 80% - Good
C - 79% - 70% - Average
D - 69% > - Poor
Next fitness test will be on 18 of July and 18 of August 2009... be ready. :)
2. Pg Hj Asmalina - A (91%)
3. Md KamarulAriffin - A (91%)
4. Hjh Syahrinawati - A (90%)
5. Mazlan - A (90%)
6. Nona Rowena - A (90%)
7. Norleydiana - A (90%)
8. Hj Md Azlan - A (90%)
9. Muzaffarshah - B (88%)
10. Md Isa - B (87%)
11. Wendy - B (86%)
12. Hj Nawawi - B (85%)
13. Hjh Maimunah - B (84%)
14. Siti Mariana - B (82%)
15. Siti Israyannie - B (82%)
16. Md Amir - B (82%)
17. Wadi Sahrun - B (80%)
18. Hail Adly - C (77%)
19. Hasnah - C (77%)
Rank A - 100% - 90% - Excellent
B - 89% - 80% - Good
C - 79% - 70% - Average
D - 69% > - Poor
Next fitness test will be on 18 of July and 18 of August 2009... be ready. :)
Tuesday, June 2, 2009
Latihan Atlit Kebangsaan Petanque Fasa 2
Mulai Mei lepas kami telah mengadakan latihan bagi persiapan awal bagi menyertai Sukan Sea ke 25, 2009 di Laos yang akan berlangsung pada 9 hingga 18 Disember 2009. Saya salah seorang yang terpilih untuk percalonan bagi menyertai pertandingan ini. Hanya 1 acara yang disertai bagi sukan petanque ini iaitu acara 'Shooting'. Latihan fasa 2 ini berlansung dari bulan Mei hingga Julai 2009. Latihan berjalan setiap hari dari jam 8.30am hingga 5.30pm.
Selama dalam latihan ini, Coach Somsak memberi bimbingan mengenai dengan Teknik Permainan dan juga teknik Shooting yang betul. Latihan diadakan setiap hari kecuali hari Ahad. Setiap hari selasa dan sabtu petang kami akan mengikuti latihan jasmani untuk stamina di Gym Stadium Hassanal Bolkiah atas bimbingan Jurulatih Rana.
Advantage mengikuti latihan ini ialah i can reduce my weight.. :), setiap hari selepas latihan petang kami akan berjogging sebanyak 6 round, dan bagi latihan jasmani di gym kami memulakan dengan berjogging sebanyak 4 round, where i did it non stop without walking.. alhamdullilah.. pada mulanya memang perit dan susah but after a while i can do it walaupun pelahan. Another 2 months to go untuk latihan ini i hope i can gain more knowledge and skills in this kind of sport..... Wish me Luck... adiossssss
Selama dalam latihan ini, Coach Somsak memberi bimbingan mengenai dengan Teknik Permainan dan juga teknik Shooting yang betul. Latihan diadakan setiap hari kecuali hari Ahad. Setiap hari selasa dan sabtu petang kami akan mengikuti latihan jasmani untuk stamina di Gym Stadium Hassanal Bolkiah atas bimbingan Jurulatih Rana.
Advantage mengikuti latihan ini ialah i can reduce my weight.. :), setiap hari selepas latihan petang kami akan berjogging sebanyak 6 round, dan bagi latihan jasmani di gym kami memulakan dengan berjogging sebanyak 4 round, where i did it non stop without walking.. alhamdullilah.. pada mulanya memang perit dan susah but after a while i can do it walaupun pelahan. Another 2 months to go untuk latihan ini i hope i can gain more knowledge and skills in this kind of sport..... Wish me Luck... adiossssss
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