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Having a natural curly hair is so TROUBLESOME! It is harder than you think it is. Harder to manage, harder to style. That's why I always wanted to straighten my hair. Have you always monologue like this to yourself? Don't worry I'll share with you simple tips to make sure your hair stays curly, hydrated, and always in place. So chin up, sit back and read. Only 5 steps toward your goal!


  1. Use wide comb
    Always your wide comb to detangle your hair. Do not use a brush even on wet hair. Because small bristle brush may damage your natural curl and just make it frizzy. 

  2. Leave-in conditioner
    As you always heard about. Use a leave-in conditioner. Apply the conditioner to your wet hair while crunching it. This way will make your hair bouncy and hydrated. You don't need a really expensive leave-in conditioner, all you need is to find a leave-in conditioner that suits your own hair. 

  3. Trimming 
    Curly hair may damage and become dry at the end of the hair. So every month make sure you always trim the dead end. The dead-end of curly hair worse than you imagine. It can be straight, rough, and coarse. To prevent that from happening always trim about 1cm every month.  

  4. Curl product
    Choose your curly product wisely. Do not follow products that always hype in the market. Mostly they design it for straight hair. Find the one that suits your curly type (coil, big curl, or wavy). Stick to the basics! You just need shampoo and conditioner. Always keep it simple yet efficient. 

  5. Style your curl
    You may style your curl with gel. My favorite is aloe vera gel. You don't need a really fancy gel. Just make sure it is "gel". Your choice whether to diffuse your hair to dry or just air dry. Less heat the better. 

That all my all-time favorite curly hair routine. P/s: whenever you wake up just spray your hair with some water and apply the leave-in conditioner and gel. Your hair will get back to its own shape whenever it dry. And remember, always to keep it simple.


Hi guys, this is an update for those SPM leavers that interested in the Sports Science course (based on personal experience). 




On 16th April 2015, my UPU result came out and I got an offer for the UiTM Diploma of Sport Studies (Dip. Pengajian Sukan). BTW, the UPU result for the course that needed an interview is earlier than the usual UPU result (please keep yourself updated with the UPU result- Refer HERE). You will be given an offer letter and checklist for all the things that you need to bring along during the interview session. (Such as certified certificate, IC photocopy and original, etc.) 

18 April 2015, the time has come. In my entire life, I have never been this nervous. You need to prepare physically and mentally. Because you will need to go through a fitness test and interview session. 

My interview session took place at UiTM Shah Alam. So the first thing you need to do is fill all the form that has been provided on the actual date.  You will be divided into a few groups. Group by group will be called to go through the fitness test (please wear sports attire from home and spare formal attire). The fitness test consists of 4 which are agility T-Test, 5 levels sit up, static jump, and bleep test. There will be a briefing at each session before proceeding to the test so don't worry. 

OFC, every test has its own rubric. Such for the agility T-Test ladies, you need to pass less than 10 sec. For bleep test at least level 5. Please do some research or watch youtube for every test so you can prepare yourself. MAKE SURE the one who holds your bleep test form KNOW&RECOGNIZE you (there is a case where the bleep test form mixed up between the candidates). 

Don't worry too much if you are unable to meet the requirement (but at least try your hardest) because you still got a chance in the interview session. After you finish your fitness test, you will gather all the fitness test results to bring together with other documents for the interview session. You'll be given some time to change attire and a quick shower before the interview session. The quicker you got, the faster you can finish the day. So be fast! 

Please take note, English is the mother tongue of UiTM so OFC the interview sessions will conduct in ENGLISH. In my case, the interview session took part in the hall. There are few stations in the hall. The first station will check if you have complete or missed documents needed, they even check if you did not certify your document. If you got your complete certified documents they will give you the Panel number. 

The second station is a "waiting" station. Sit back and relax. There will be someone that will call your panel number if it is your turn. The last station is the interview station. 2 candidates at one time, 2-3 interview panels. 

The question is depends on the panel itself. In my case, I was asked a few questions regarding the current sports issue, meaning of some acronym such as OCM, NOC (both international and local), and some small talk about yourself such as smoking habit and even asked to recite some of the popular Surah such Al-Mulk or Yassin. Worry-free, mostly the panel is the Sports Science lecturer and they are so sporting and supportive. 

I passed the test, Alhamdulillah. Now I am 24 y/o finished my degree in Bachelor of Sports Science (Hons.) and currently work as a nutrition consultant while having a productive lifestyle and a part-time personal trainer. 

I hope this post helpful for you. Don't forget to share if you find this entry is beneficial. Thank you. 
Hi guys,


Some of us wanted so much to start a healthy lifestyle, workout 3 times a week but somehow we don't have that much time to go to the gym, or hired personal trainers. So, COVID-19 give a big impact on our world the same goes for us. Movement control order has taught us how to spend our time wisely to avoid boredom. We have plenty of time to change our schedule, finish our work has been delayed all this time. You also can start your workout at home RIGHT THIS MOMENT!! You are a beginner? don't worry this post gonna teach you how to exercise at home as a beginner. 

This training program is using BODYWEIGHT TRAINING. So don't worry if you don't have any equipment.

TABATA 
  • Tabata is a 4-minute workout session with a high-intensity workout. This workout using a 2:1 workout rest ratio. 20-sec work and 10-sec rest.
  • Use TABATA workout music for more fun (my fav is Tabata workout music by Dr. Dre)! You can burn more calories and increase the intensity gradually.
  • Here is some example you can try at home:

    Full Body Workout: (HERE)

    -Squat
    -Lunges
    -Donkey kick
    -Tricep dips
    -Crunch
    -Plank
    -Shoulder tap
    -Superman IYT

    Lower Body Workout: (HERE)
    -
    Lunges
    -Calf Raise
    -Fire hydrant
    -Kick back
    -Sidewalk squat
    -Plank squat jump
    -Step up
    -Lunges with knee raise

    Abs Workout: (HERE)
    -
    Sit up
    -Crunch
    -Leg raise
    -Heel touch
    -Russian twist
    -Mountain climber
    -Push up plank
    -Plank

    Upper Body Workout: (HERE)
    -
    Tricep dip
    -Bird dog
    -Push up
    -Push up plank
    -Crossover push up
    -Superman IYT
    -Plank arm rotation (right)
    -Plank arm rotation (left)

  • Choose any 1 of the above according to your goal. Do it for 1 set. If you already adapt, gradually increase to 2. If you can do it for 4 sets you are ready for the next level (intermediate). 
  • You can combine any 2 of these for 1 week. Eg: Monday (Full body), Tuesday (Lower body), Wednesday (Rest), Thursday (Full body), Friday (Lower body), Sunday (Rest), Saturday (Active rest - Swimming, brisk walk, etc)
  • Tips: Always combine a full-body workout with any other workout so you can still get your dream body also achieving your goal.
  • GOOD JOB- Good things take time, don't give up!





Are you looking for cardio exercise while burning fat all over your body? Try this at home!

Full Body Workout: 
  1. SQUAT
    This exercise focus on your glutes and quadriceps. Indirect muscle involves hamstrings.

  2. LUNGES
    This exercise focus on glutes and quad muscles. Indirect muscle involves the hamstring, and calves muscles.

  3. DONKEY KICK
    This exercise focus on your glutes and hip flexor. Indirect muscle involves abs muscles.

  4. TRICEP DIP
    This exercise focus on your triceps muscle. Indirect muscle involves Anterior Deltoid, Pectoralis Major, Pectoralis Minor, Rhomboids, Levator Scapulae, Latissimus Dorsi.

  5. CRUNCH
    This exercise focus on your rectus abdominis. Indirect muscle involves obliques muscles.

  6. PLANK
    This exercise focus on your core. Indirect muscle involves all parts of muscles. 

  7. SHOULDER TAP
    This exercise focus on your lower pectoralis major. Indirect muscle involves upper pectoralis major, anterior deltoid, triceps brachii, and serratus anterior.

  8. SUPERMAN IYT
    This exercise focus on your spinal erector, upper back, and abdominal muscles. Indirect muscle involves glutes and hamstrings muscles. This is functional training that challenges your stability.
Do all this for 4 minutes with the ratio of 20-sec work: 10-sec rest. Do it for 1 set. Gradually increase the intensity by increasing the speed and set. Good luck and always remember, good things take time!


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