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among you
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- MUHAMMAD S.A.W -
November
IMPORTANTEVENT
EVENT DATE ____ / 11 / 20
EVENT DATE ____ / 11 / 20
EVENT DATE ____ / 11 / 20
EVENT DATE ____ / 11 / 20
EVENT DATE ____ / 11 / 20
EVENT DATE ____ / 11 / 20
EVENT DATE ____ / 11 / 20
EVENT DATE ____ / 11 / 20
EVENT DATE ____ / 11 / 20
EVENT DATE ____ / 11 / 20
EVENT DATE ____ / 11 / 20
EVENT DATE ____ / 11 / 20
IMPORTANT NOTE
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SHANGHAI
NOVEMBER
Top Goal This Week Sun Mon Tue Wed Thu Fri Sat
2 3 4 5 6 7
1
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30
01 15 Rabi’ul Awwal 1442H Appointment / Reminder
SUNDAY
Weekly Planner / Summarykly Planner / Summary
Wee
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SHANGHAI
NOVEMBER
Weekly Planner / Summary
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SHANGHAI
NOVEMBER
Top Goal This Week Sun Mon Tue Wed Thu Fri Sat
2 3 4 5 6 7
1
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30
02 16 Rabi’ul Awwal 1442H Appointment / Reminder
MONDAY
03 17 Rabi’ul Awwal 1442HRabi’ul Awwal 1442H Appointment / ReminderAppointment / Reminder
TUESDAY
04 18 Rabi’ul Awwal 1442HRabi’ul Awwal 1442H Appointment / ReminderAppointment / Reminder
WEDNESDAY
05 19 Rabi’ul Awwal 1442H Appointment / Reminder
THURSDAY
SHANGHAI
NOVEMBER
06 20 Rabi’ul Awwal 1442H Appointment / Reminder
FRIDAY
07 21 Rabi’ul Awwal 1442H Appointment / Reminder
SATURDAY
08 22 Rabi’ul Awwal 1442HRabi’ul Awwal 1442H Appointment / Reminder
SUNDAY
Weekly Planner / Summary
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SHANGHAI
NOVEMBER
Top Goal This Week Sun Mon Tue Wed Thu Fri Sat
2 3 4 5 6 7
1
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30
09 23 Rabi’ul Awwal 1442H Appointment / Reminder
MONDAY
10 24 Rabi’ul Awwal 1442HRabi’ul Awwal 1442H Appointment / ReminderAppointment / Reminder
TUESDAY
11 25 Rabi’ul Awwal 1442HRabi’ul Awwal 1442H Appointment / ReminderAppointment / Reminder
WEDNESDAY
12 26 Rabi’ul Awwal 1442H Appointment / Reminder
THURSDAY
SHANGHAI
NOVEMBER
13 27 Rabi’ul Awwal 1442H Appointment / Reminder
FRIDAY
14 28 Rabi’ul Awwal 1442H Appointment / Reminder
SATURDAY
15 29 Rabi’ul Awwal 1442HRabi’ul Awwal 1442H Appointment / Reminder
SUNDAY
Weekly Planner / Summary
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SHANGHAI
NOVEMBER
Top Goal This Week Sun Mon Tue Wed Thu Fri Sat
2 3 4 5 6 7
1
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30
16 30 Rabi’ul Awwal 1442H Appointment / Reminder
MONDAY
17 01 Rabi’ul Akhir 1442H Rabi’ul Akhir 1442H Rabi’ul Akhir 1442H Rabi’ul Akhir Appointment / ReminderAppointment / Reminder
TUESDAY
18 02 Rabi’ul Akhir 1442H Rabi’ul Akhir 1442H Rabi’ul Akhir 1442H Rabi’ul Akhir Appointment / ReminderAppointment / Reminder
WEDNESDAY
19 03 Rabi’ul Akhir 1442H Appointment / Reminder
THURSDAY
SHANGHAI
NOVEMBER
20 04 Rabi’ul Akhir 1442H Appointment / Reminder
FRIDAY
21 05 Rabi’ul Akhir 1442H Appointment / Reminder
SATURDAY
22 06 Rabi’ul Akhir 1442H Rabi’ul Akhir 1442H Rabi’ul Akhir 1442H Rabi’ul Akhir Appointment / Reminder
SUNDAY
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SHANGHAI
NOVEMBER
Top Goal This Week Sun Mon Tue Wed Thu Fri Sat
2 3 4 5 6 7
1
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30
23 07 Rabi’ul Akhir 1442H Appointment / Reminder
MONDAY
24 08 Rabi’ul Akhir 1442H Rabi’ul Akhir 1442H Rabi’ul Akhir 1442H Rabi’ul Akhir Appointment / ReminderAppointment / Reminder
TUESDAY
25 09 Rabi’ul Akhir 1442H Rabi’ul Akhir 1442H Rabi’ul Akhir 1442H Rabi’ul Akhir Appointment / ReminderAppointment / Reminder
WEDNESDAY
26 10 Rabi’ul Akhir 1442H Appointment / Reminder
THURSDAY
SHANGHAI
NOVEMBER
27 11 Rabi’ul Akhir 1442H Appointment / Reminder
FRIDAY
28 12 Rabi’ul Akhir 1442H Appointment / Reminder
SATURDAY
29 13 Rabi’ul Akhir 1442H Rabi’ul Akhir 1442H Rabi’ul Akhir 1442H Rabi’ul Akhir Appointment / Reminder
SUNDAY
Weekly Planner / Summary
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SHANGHAI
NOVEMBER
Top Goal This Week Sun Mon Tue Wed Thu Fri Sat
2 3 4 5 6 7
1
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30
30 14 Rabi’ul Akhir 1442H Appointment / Reminder
MONDAY
Weekly Planner / Summarykly Planner / Summary
Wee
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SHANGHAI
NOVEMBER
Weekly Planner / Summary
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Self Reflec ion (November 2020)
Work ___________________________________________________________________________________________________ork ___________________________________________________________________________________________________ork ___________________________________________________________________________________________________or
W W W
Attitude ___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Health ____________________________________________________________________________________________________________________________________________________________________________________________
Financial ________________________________________________________________________________________________________________________________________________________________________________________________________________________
Others _____________________________________________________________________________________________________________________________________________________________________________________________
November
#MEACCOUNT
UNDER JUST OVER
DATE EXPENSES / INCOME AMOUNT SPENT NICE SPENT
IN OUT [ ] [ ] [ ]
TIPS : THE ‘ 30 DAY WAIT ’
If there is something y
If there is something y
If there is something y
If there is something you want to buy (besides the necessary purchases), put it on the ’30-Day Wait’ list. ou want to buy (besides the necessary purchases), put it on the ’30-Day Wait’ list. ou want to buy (besides the necessary purchases), put it on the ’30-Day Wait’ list. ou want to buy (besides the necessary pur
If there is something y
After 30 days, then you will find either you need it or not.
[ IRFAN KHAIRI (IK), MALAYSIAN INTERNET MILLIONAIRE ]
November
#MEACCOUNT
UNDER JUST OVER
DATE EXPENSES / INCOME AMOUNT SPENT NICE SPENT
IN OUT [ ] [ ] [ ]
TIPS : THE ‘ 30 DAY WAIT ’
If there is something you want to buy (besides the necessary purchases), put it on the ’30-Day Wait’ list. ou want to buy (besides the necessary purchases), put it on the ’30-Day Wait’ list. ou want to buy (besides the necessary purchases), put it on the ’30-Day Wait’ list. ou want to buy (besides the necessary p
If there is something y
If there is something y
If there is something y
If there is something y
After 30 days, then you will find either you need it or not.
[ IRFAN KHAIRI (IK), MALAYSIAN INTERNET MILLIONAIRE ]
Work Hard
PLAYSMART
THE WORD SEARCH
SPICES
D I L L B L A C K P E P P E R
A E W N I M U S T A R D I E P
E C U M I N E A S A G E W H A
R S L E Y N G S P
S P A R S L E Y N G S P A G P
N N A M O N
E C
S S O E C I I N N A M O N A A R
A C
T G T A C I I R S A F F R
R S A F F R O N I
A C I E P E A R A S L W
E P E A R A S L W N L K
M C
N T E J E C
R A R N T E J E C I I M C U H A
G G O N U C
R R O G G O N U C I I T L
T L E E L
A D S T R E R A N R E O N E L
T R E R A N R E O
G A E A O R R T M B O V E D S
A O R R T M B O V
O M M G Y A H B A Y L E A F P
N O A W W Y A S O Y N M E T I
O M R A M G I O N U T M E G C
I E Y E S L A N I S E S R A E
ALLSPICE CINNAMON MARJORAM SAFFRON
ANISE CLOVE MINT SAGE
TARRAGON
TARRAGON
BASIL CUMIN MUSTARD TARRAGON
THYME
BAYLEAF CURRY NUTMEG THYME
THYME
BLACKPEPPER DILL PAPRIKA
CARAWAY GARLIC PARSLEY
CARDAMOM GINGER ROSEMARY
NOVEMBER SUMMARY
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To Do List DECEMBER 12
Priori y
1. 2.
3. 4. 4.
5. 6. 6.
thers
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“The vision
of the eyethe eyethe eyethe eyethe eyethe eyethe eyethe eyethe eyethe eyethe eyethe eyethe eyethe eyethe eyethe eyethe eyethe eye
of of
i i i is limited;s s s limitedlimitedlimitedlimitedlimitedlimitedlimitedlimitedlimitedlimitedlimited;;;
the visionvisionvisionvisionvisionvisionvision
the
the
the
of the heartthe heartthe heartthe heartthe heartthe heartthe heartthe heartthe heartthe heartthe heartthe heartthe heartthe heartthe heartthe heartthe heart
of of
transcends
transcendsanscendsanscendsanscendsanscendsanscendsanscendsanscendsanscendsanscendsanscends
tr tr tr tr tr tr tr tr tr tr
all barriersll ll ll barriersbarriersbarriersbarriersbarriersbarriers
a
of time and space”timetimetimetime and and spacespacespacespacespacespacespace”
of of
- ALI BIN ABI TALIB -
December
IMPORTANTEVENT
EVENT DATE ____ / 12 / 20
EVENT DATE ____ / 12 / 20
EVENT DATE ____ / 12 / 20
EVENT DATE ____ / 12 / 20
EVENT DATE ____ / 12 / 20
EVENT DATE ____ / 12 / 20
EVENT DATE ____ / 12 / 20
EVENT DATE ____ / 12 / 20
EVENT DATE ____ / 12 / 20
EVENT DATE ____ / 12 / 20
EVENT DATE ____ / 12 / 20
EVENT DATE ____ / 12 / 20
IMPORTANT NOTE
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DECEMBER
BERLIN
Top Goal This Week Sun Mon Tue Wed Thu Fri Sat
1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31
01 15 Rabi’ul Akhir 1442H Appointment / Reminder
TUESDAY
02 16 Rabi’ul Akhir 1442H Rabi’ul Akhir 1442H Appointment / Reminderent / Reminder
Appointm
WEDNESDAY
03 17 Rabi’ul Akhir 1442H Rabi’ul Akhir 1442H Appointment / Reminderent / Reminder
Appointm
THURSDAY
04 18 Rabi’ul Akhir 1442H Appointment / Reminder
FRIDAY
DECEMBER
BERLIN
05 19 Rabi’ul Akhir 1442H Appointment / Reminder
SATURAY
06 20 Rabi’ul Akhir 1442H Appointment / Reminder
SUNDAY
Weekly Planner / Summarykly Planner / Summary
Wee
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DECEMBER
BERLIN
Top Goal This Week Sun Mon Tue Wed Thu Fri Sat
1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31
07 21 Rabi’ul Akhir 1442H Appointment / Reminder
MONDAY
08 22 Rabi’ul Akhir 1442H Rabi’ul Akhir 1442H Appointment / ReminderAppointment / Reminder
TUESDAY
09 23 Rabi’ul Akhir 1442H Rabi’ul Akhir 1442H Appointment / ReminderAppointment / Reminder
WEDNESDAY
10 24 Rabi’ul Akhir 1442H Appointment / Reminder
THURSDAY
DECEMBER
BERLIN
11 25 Rabi’ul Akhir 1442H Appointment / Reminder
FRIDAY
12 26 Rabi’ul Akhir 1442H Appointment / Reminder
SATURAY
13 27 Rabi’ul Akhir 1442H Rabi’ul Akhir 1442H Appointment / Reminder
SUNDAY
Weekly Planner / Summary
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DECEMBER
BERLIN
Top Goal This Week Sun Mon Tue Wed Thu Fri Sat
1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31
14 28 Rabi’ul Akhir 1442H Appointment / Reminder
MONDAY
15 29 Rabi’ul Akhir 1442H Rabi’ul Akhir 1442H Appointment / ReminderAppointment / Reminder
TUESDAY
16 01 Jamadil Awwal 1442HJamadil Awwal 1442H Appointment / ReminderAppointment / Reminder
WEDNESDAY
17 02 Jamadil Awwal 1442H Appointment / Reminder
THURSDAY
DECEMBER
BERLIN
18 03 Jamadil Awwal 1442H Appointment / Reminder
FRIDAY
19 04 Jamadil Awwal 1442H Appointment / Reminder
SATURAY
20 05 Jamadil Awwal 1442HJamadil Awwal 1442H Appointment / Reminder
SUNDAY
Weekly Planner / Summary
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DECEMBER
BERLIN
Top Goal This Week Sun Mon Tue Wed Thu Fri Sat
1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31
21 06 Jamadil Awwal 1442H Appointment / Reminder
MONDAY
22 07 Jamadil Awwal 1442HJamadil Awwal 1442H Appointment / ReminderAppointment / Reminder
TUESDAY
23 08 Jamadil Awwal 1442HJamadil Awwal 1442H Appointment / ReminderAppointment / Reminder
WEDNESDAY
24 09 Jamadil Awwal 1442H Appointment / Reminder
THURSDAY
DECEMBER
BERLIN
25 10 Jamadil Awwal 1442H Appointment / Reminder
FRIDAY
26 11 Jamadil Awwal 1442H Appointment / Reminder
SATURAY
27 12 Jamadil Awwal 1442HJamadil Awwal 1442H Appointment / Reminder
SUNDAY
Weekly Planner / Summary
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DECEMBER
BERLIN
Top Goal This Week Sun Mon Tue Wed Thu Fri Sat
1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31
28 13 Jamadil Awwal 1442H Appointment / Reminder
MONDAY
29 14 Jamadil Awwal 1442HJamadil Awwal 1442H Appointment / Reminderent / Reminder
Appointm
TUESDAY
30 15 Jamadil Awwal 1442HJamadil Awwal 1442H Appointment / Reminderent / Reminder
Appointm
WEDNESDAY
31 16 Jamadil Awwal 1442H Appointment / Reminder
THURSDAY
DECEMBER
BERLIN
Weekly Planner / Summary
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Self Reflec ion (December 2020)
Work ___________________________________________________________________________________________________ork ___________________________________________________________________________________________________ork ___________________________________________________________________________________________________or
W W W
Attitude ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Health __________________________________________________________________________________________________________________________________________________________________________________________________________________________
Financial __________________________________________________________________________________________________________________________________________________________________________________________
Others __________________________________________________________________________________________________________________________________________________________________ ______________________________
December
#MEACCOUNT
UNDER JUST OVER
DATE EXPENSES / INCOME AMOUNT SPENT NICE SPENT
IN OUT [ ] [ ] [ ]
TIPS : THE ‘ 30 DAY WAIT ’
If there is something y
If there is something y
If there is something y
If there is something you want to buy (besides the necessary purchases), put it on the ’30-Day Wait’ list. ou want to buy (besides the necessary purchases), put it on the ’30-Day Wait’ list. ou want to buy (besides the necessary purchases), put it on the ’30-Day Wait’ list. ou want to buy (besides the necessary pur
If there is something y
After 30 days, then you will find either you need it or not.
[ IRFAN KHAIRI (IK), MALAYSIAN INTERNET MILLIONAIRE ]
December
#MEACCOUNT
UNDER JUST OVER
DATE EXPENSES / INCOME AMOUNT SPENT NICE SPENT
IN OUT [ ] [ ] [ ]
TIPS : THE ‘ 30 DAY WAIT ’
If there is something you want to buy (besides the necessary purchases), put it on the ’30-Day Wait’ list. ou want to buy (besides the necessary purchases), put it on the ’30-Day Wait’ list. ou want to buy (besides the necessary purchases), put it on the ’30-Day Wait’ list. ou want to buy (besides the necessary p
If there is something y
If there is something y
If there is something y
If there is something y
After 30 days, then you will find either you need it or not.
[ IRFAN KHAIRI (IK), MALAYSIAN INTERNET MILLIONAIRE ]
Work Hard
PLAYSMART
THE MAZE PUZZLE
DECEMBER SUMMARY
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Savvy Traveling TIPS 2.0
1. Read a history book! 9. But keep your guard up.
You can’t understand a place’s present if you don’t know Some people do bite, so keep a healthy level of suspicion.
anything about its past. Read up on the destinations you You don’t want to fall for any travel scams or get yourself
are visiting. It will give you a deeper understanding of this into uncomfortable situations. Be open but cautious.
place you’ve wanted to see for so long!
10. Try new food.
2. Don’t fly direct. Don’t ask what it is. Just put it in your mouth and see if you
When booking flights, sometimes it is cheaper to fly into like it. If you put your guard up, you might miss out on
airports close to your final destination, and then take a some unusual and delicious local cuisine.
train or bus to where you need to go. Be sure to shop
around for your flight and know that direct isn’t always the 11. Avoid taxis.
cheapest route. You can search flight website such as
Momondo, Google Flights, Skyscanner to compare price They are always a budget buster. Never, ever take a taxi
difference. unless you absolutely have too!
12. Get city attraction cards.
3. Lunchtime is the best time to visit 12. Get city attraction cards.
3. Lunchtime is the best time to visit
historical sites. If you are going to visit a lot of museums and other
If you are going to visit a lot of museums and other
attractions in a short period of time, a city pass is going to
Be a contrarian. You’ll have fewer crowds getting in your attractions in a short period of time, a city pass is going to
Be a contrarian. You’ll have fewer crowds getting in your
save you money on admission (plus most provide free
save you money on admission (plus most provide free
way as big tour buses, groups, and most travelers head to
way as big tour buses, groups, and most travelers head to public transportation too!).
public transportation too!).
lunch. It’s always best to visit an attraction super early, late,
lunch. It’s always best to visit an attraction super early, late,
or when people eat. You’ll have even the most popular
or when people eat. You’ll have even the most popular
13. Take pictures of your luggage and
places to yourself! Less people, less crowded the place is
places to yourself! Less people, less crowded the place is 13. Take pictures of your luggage and
clothes.
and you can take selfie without hassle!
and you can take selfie without hassle! clothes.
If your bag gets lost, this will help identify it more easily
4.
4. Never eat in a touristy area or near a Never eat in a touristy area or near a If your bag gets lost, this will help identify it more easily
and speed up the process of having your travel insurance
and speed up the process of having your travel insurance
tourist attraction. reimburse you.
reimburse you.
The closer you are to tourist attractions the more you are
The closer you are to tourist attractions the more you are 14. Carry emergency cash.
14. Carry emergency cash.
going to pay and the worse the food (and service). Use
going to pay and the worse the food (and service). Use
websites like Yelp, Google Maps, Foursquare, or Open Rice
websites like Yelp, Google Maps, Foursquare, or Open Rice Because emergencies happen. If you
Because emergencies happen. If you couldn’t find an
to find some delicious and popular restaurants around
to find some delicious and popular restaurants around ATM and needed money for the bus to the hostel for
ATM and needed money for the bus to the hostel for
you. Additionally, never eat anywhere the menu is in like 6 example, try to keep around a $50 - $100 in emergency
you. Additionally, never eat anywhere the menu is in like 6
example, try to keep around a $50 - $100 in emergency
languages! That means the restaurant is just for tourists!
languages! That means the restaurant is just for tourists! cash in case something happens!
cash in case something happens!
15. Get good shoes.
5. Pack a flashlight. 15. Get good shoes.
You walk a lot when you travel. Don’t beat up your feet.
It will let you see at night, you avoid stepping on stuff, and You walk a lot when you travel. Don’t beat up your feet.
help you tell ghost stories. Who’s afraid of the dark? Love them as much as they love you, and they’ll take you
to amazing places.
6. Carry a basic first-aid kit. 16. Get vaccinated.
Accidents happen so be prepared. Take band-aids,
antibacterial cream, and ointments for minor cuts and Because falling prey to an illness in a foreign country is not
scrapes. You never know when you’re going to need it and fun — and many countries require you to get vaccinated
in order to visit them so, regardless of your opinion on the
you can’t always get it when you travel. subject, you just might have to.
7. Book flights 2-3 months in advance to 17. Learn to haggle.
get the best price. Haggling is a fun, playful way of not getting charged the
Haggling is a fun, playful way of not getting charged the
Don’t drive yourself too crazy trying to get the absolute foreigner price. It’s the art of negotiating and one that will
foreigner price. It’s the art of negotiating and one that will
cheapest fare. Spending five hours to try to save $10 will help you throughout all of life, not just at the market.
help you throughout all of life, not just at the market.
cause you a lot of stress.
18. Get travel insurance.
8. Be open to strangers If something goes wrong, you don’t want to be out f something goes wrong, you don’t want to be out f something goes wrong, you don’t want to be out f something goes wrong, you don’t want to be out
thousands of dollars in bills. It will be there if you get in bills. It will be there if you get in bills. It will be there if you get in bills. It will be there if you get
thousands of dollars
thousands of dollars
thousands of dollars in bills. It will be there if you get
Not everyone bites. Say hi to people on the road. Turn thousands of dollars
robbed, flights get cancelled, you get sick or injured, or
robbed, flights get cancelled, you get sick or injured, or
robbed, flights get cancelled, you get sick or injured, or
strangers into friends. Remember they are just like you! robbed, flights get cancelled, you get sick or injured, or
have
have to be sent home. It’s comprehensive and, for just a
have to be sent home. It’s comprehensive and, for just a to be sent home. It’s comprehensive and, for just a to be sent home. It’s comprehensive and, for just a to be sent home. It’s comprehensive and, for just a to be sent home. It’s comprehensive and, for just a
have
have
They want to live a happy, full life and have hopes and have
few dollars a day, one of the best investments you can get
few dollars a day, one of the best investments you can get
few dollars a day, one of the best investments you can get
few dollars a day, one of the best investments you can get
few dollars a day, one of the best investments you can get
dreams too! You never know. You just might make some few dollars a day, one of the best investments you can get
lifelong friends. for a trip.
sources : https://www.nomadicmatt.com/travel-blogs/61-travel-tips/
sources : https://www.nomadicmatt.com/travel-blogs/61-travel-tips/
sources : https://www.nomadicmatt.com/travel-blogs/61-travel-tips/
sources : https://www.nomadicmatt.com/travel-blogs/61-travel-tips/
sources : https://www.nomadicmatt.com/travel-blogs/61-travel-tips/
BUILDIT!IT!
DREAM
Believe
Believe
Believe
BUILD
BUILD
BUILD
My Proud
ACHIEVEMENT
yes! you did it!
My To Do
OUTSTANDING
keep on trying!
keep on trying!
keep on trying!
keep on trying!
keep on trying!
keep on trying!
keep on trying!
keep on trying!
My
WORKOUTPLAN
WEIGHT LOSTEXERCISE PLAN NOTE
MON TUE WED THU FRI SAT SUN
WEEK Core 20-30 min Upper 20-30 min Total 20-30 min
body
body
1 workout cardio workout cardio workout* cardio REST
WEEK Core 30 min Upper 30 min Total 30 min - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
body
body
2 workout cardio workout cardio workout cardio REST
WEEK 20 min 30 -40min Upper 30-40 min Total 30-40 min - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
3 cardio cardio workout cardio workout cardio REST
body
body
Core - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
WEEK workout 40-45min Upper 40-45 min-45 min Totalotal 40
Upper
T
40
40-45 min-45 min
body
RES
body
4 20 min cardio w body cardiodio w body cardiodio RESTT
car
car
workoutorkout
workoutorkout
cardio
Core - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
WEEK workout 45min Upper 45 min45 min TotalTotal 2 20 min0 min
Upper
RESTT
bodybody
5 20 min cardio workoutworkout cardiocardio workoutworkout HIT RES
bodybody
HIT
cardio
Core - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Upper
WEEK workout 45min Upper 45 min45 min TotalTotal 2 20 min0 min
RESTT
bodybody
bodybody
6 20 min cardio workoutworkout cardiocardio workoutworkout HIT RES
HIT
cardio
Core - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Upper
WEEK workout 45min Upper 45 min45 min Totalotal 20 min0 min
T
2
body
bodybody
body
RES
7 10 min HIT cardio workoutworkout cardiodio workoutworkout HIT RESTT
HIT
car
10 min cardio
Core - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
WEEK workout 45min Upper 45 min Total 20 min
body
8 15 min HIT cardio workout cardio workout HIT REST
body
10 min cardio
Core - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
WEEK workout 45min Upper 45 min Total 45 min
body
body
9 15 min HIT cardio workout cardio workout HIT REST
10 min cardio
Core Upper - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
body
WEEK workout 45min workout 45 min Total 45 min
body
10 15 min HIT cardio cardio workout cardio REST
10 min cardio 15 min HIT
10 min cardio
Core Upper - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
body
WEEK workout 4-605min workout 45-60 min Total 45-60 min
11 15 min HIT cardio cardio workout cardio REST
body
10 min cardio 15 min HIT
10 min cardio
Core Upper - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
body
WEEK workout 4-605min workout 45-60 min Total 5-60 min
12 20 min HIT cardio cardio workout cardio REST
body
10 min cardio 15 min HIT
10 min cardio
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Perfom cardio directly after workout for maximum fat burning
My
WORKOUTLOG
EXERCISE SETS# WEIGHT REPS WEIGHT REPS WEIGHT REPS
My
DIETPLAN
NOTE
LAMB
My DIETLOG
DIET MYTHS AND FACTS
by GAVANNDRA HODGE, Daily Mail
Dieting is a national obsession which has led to many fads and myths.
We sift through the most common misconceptions.
Myth People are overweight because they have slow metabolisms.
Unfortunately, a slow metabolism is no excuse for being overweight. In fact, recent
studies revealed that fat people have faster metabolisms and burn off more energy than
- - - - - - - - - - 1 slimmer people simply to keep their bodies going. There is not one case of an obese
person with a significantly slow metabolism.
Fact Dieting dulls the mind.
Studies have shown there is a link between dieting and mental performance. The
reduction in working memory capacity occurs because slimmers' brains are so
3 - - - - - - - - - - - - - - - - - - 2 preoccupied with dieting that other brain processes don't get a look in.
- - - - - - 4 Myth Obesity is genetic.
Often obese people blamed their parents. The obesity epidemic is down to sedentary
5 - - - - - - - - - lifestyles with energy-rich and fat-laden diets
Breakfast is the most important meal and eating it can help lose weight.
- - - - - - - - - 6 Fact Breakfast is the most important meal and eating it can help lose weight.
The body's internal chemistry is at its most active first thing in the morning, so anything
The body's internal chemistry is at its most active first thing in the morning, so anything
- - - - - - - - - - 7 7 eaten then will be used to the maximum.
eaten then will be used to the maximum.
Mythth Calories from fat make you fatter than calories from carbohydrates.
My
8 8 It makes no difference whether excess calories are from fat such as butter or a
- - - - - - Myth Calories from fat make you fatter than calories from carbohydrates.
It makes no difference whether excess calories are from fat such as butter or a
carbohydrate like bread, both will make you fatter.
car
carbohydrate like bread, both will make you fatter.bohydrate like bread, both will make you fatter.
Fact People who diet live longer
Fact People who diet live longer
A low-calorie yet nutritionally balanced diet has been shown to dramatically slow down
A low-calorie yet nutritionally balanced diet has been shown to dramatically slow down
- - - - - - 9 the ageing process.
the ageing process.
The Biosphere 2 experiment in Arizona kept eight people to a diet of 1,800 calories a day,
The Biosphere 2 experiment in Arizona kept eight people to a diet of 1,800 calories a day,
with nutrients and vitamins carefully regulated. After two
with nutrients and vitamins carefully regulated. After two years the guinea pigs had
increased their life span by as much as 50 pc in some cases.
increased their life span by as much as 50 pc in some cases.
Myth Exercise makes you eat more.
My
Mythth Exercise makes you eat more.
Often people shy away from doing exercise using this excuse. However, research has
Often people shy away from doing exercise using this excuse. However, research has
shown that after 20 minutes of exercise people ate no more than those who had done
shown that after 20 minutes of exercise people ate no more than those who had done
nothing. The only difference was that those who hadexercised thought the food tasted
nothing. The only difference was that those who hadexercised thought the food tasted
better.
better.
Fact Drinking a litre of water everyday helps dieting.
Fact Drinking a litre of water everyday helps dieting.
Not only does water flush out and purify the system but drinking a glass of water 30
Progress Tracker Not only does water flush out and purify the system but drinking a glass of water 30
Progress Tracker
minutes before a meal helps weight loss. It fills up the stomach and makes you eat less.
minutes before a meal helps weight loss. It fills up the stomach and makes you eat less.
DATE
WEIGHT
1 NECK
2 ARM
3 CHEST
4 UNDERBUST
5 WAIST
6 UMBILICUS
7 HIPS
8 THIGH
9 CALF
My Surah
TRACKER
01. Surah Al-Fatihah 39. Surah Az-Zumar 77. Surah Al-Mursalat
02. Surah Al-Baqarah 40. Surah Al-Ghafir 78. Surah An-Naba’
03. Surah Ali ‘Imran 41. Surah Fussilat 79. Surah An-Naazi’aat
04. Surah An-Nisaa’ 42. Surah Asy-Syuraa 80. Surah ‘Abasa
05. Surah Al-Maa’idah 43. Surah Az-Zukhruf 81. Surah At-Takwiir
06. Surah Al-An’aam 44. Surah Ad-Dukhaan 82. Surah Al-Infitar
07. Surah Al-A’raaf 45. Surah Al-Jatsiyah 83. Surah Al-Mutaffifiin
08. Surah Al-Anfaal 46. Surah Al-Ahqaaf 84. Surah Al-Insyiqaaq
09. Surah At-Taubah 47. Surah Muhammad 85. Surah Al-Buruj
10. Surah Yunus 48. Surah Al-Fath 86. Surah At-Taariq
11. Surah Hud 49. Surah Al-Hujurat9. Surah Al-Hujurat 8 87. Surah Al-A’laa7.
4
12. Surah Yusuf 5 50. Surah Qaaf0. Surah Qaaf 88. Surah Al-Ghaasyiah.
88
51.
8
13. Surah Ar-Ra’d 51. Surah Adz-Dzariyaat Surah Adz-Dzariyaat 89. Surah Al-Fajr9.
52. Surah At-Tur. Surah At-Tur
9
14. Surah Ibrahim 52 90. Surah Al-Balad0.
91
15. Surah Al-Hijr 53 91. Surah Asy-Syams. Surah Asy-Syams
53. Surah An-Najm . Surah An-Najm
92
54
16. Surah An-Nahl 54. Surah Al-Qamar. Surah Al-Qamar 92. Surah Al-Lail.
55. Surah Ar-Rahman. Surah Ar-Rahman
17. Surah Al-Israa’ 55 93
93. Surah Adh-Dhuha.
94
56
18. Surah Al-Kahfi 56. Surah Al-Waqi’ah. Surah Al-Waqi’ah 94. Surah An-Nasyrah.
95. Surah At-Tin
19. Surah Maryam 5 57. Surah Al-Hadid7. Surah Al-Hadid 95.
20. Surah Taahaa 58 96
58. Surah Al-Mujadilah. Surah Al-Mujadilah
96. Surah Al-‘Alaq.
9
21. Surah Al-Anbiyaa’ 5 59. Surah Al-Hasyr9. Surah Al-Hasyr 97. Surah Al-Qadr7.
22. Surah Al-Hajj 6 60. Surah Al-Mumtahanah0. Surah Al-Mumtahanah 98
98. Surah Al-Baiyinah.
23. Surah Al-Mu’minun 61. Surah As-Saf Surah As-Saf 99. Surah Al-Zalzalah9.
61.
9
62
100
24. Surah An-Nuur 62. Surah Al-Jumu’ah. Surah Al-Jumu’ah 100. Surah Al-‘Aadiyaat
25. Surah Al-Furqaan 63. Surah Al-Munafiquun 101. Surah Al-Qari’ah
26. Surah Asy-Syu’araa 64. Surah At-Taghabun 102. Surah At-Takathur
27. Surah An-Naml 65. Surah At-Talaq 103. Surah Al-‘Asr
28. Surah Al-Qasas 66. Surah At-Tahrim 104. Surah Al-Humazah
29. Surah Al-‘Ankabut 67. Surah Al-Mulk 105. Surah Al-Fiil
30. Surah Ar-Rum 68. Surah Al-Qalam 106. Surah Quraisy
31. Surah Luqman 69. Surah Al-Haaqqah 107. Surah Al-Ma’un
32. Surah As-Sajdah 70. Surah Al-Ma’arij 108. Surah Al-Kauthar
33. Surah Al-Ahzab 71. Surah Nuh 109. Surah Al-Kafirun
34. Surah Saba’ 72. Surah A-Jin 110. Surah An-Nasr
35. Surah Faatir 73. Surah Al-Muzammil 111. Surah Al-MasadSurah Al-Masad
36. Surah Yaasin 74. Surah Al-Muddathir 112. Surah Al-IkhlasSurah Al-IkhlasSurah Al-Ikhlas
37. Surah As-Saaffat 75. Surah Al-Qiyaamah 113. Surah Al-FalaqSurah Al-FalaqSurah Al-FalaqSurah Al-Falaq
38. Surah Saad 76. Surah Al-Insaan 114. Surah An-NaasSurah An-NaasSurah An-NaasSurah An-Naas
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