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NIK ZAFRI BIN ABDUL MAJID,
CONSULTANT/TRAINER
Email: nikzafri@yahoo.com, nikzafri@gmail.com
https://nikzafri.wixsite.com/nikzafri

Kelantanese, Alumni of Sultan Ismail College Kelantan (SICA), IT Competency Cert, Certified Written English Professional US. Has participated in many seminars/conferences (local/ international) in the capacity of trainer/lecturer and participant.

Affiliations :- Network Member of Gerson Lehrman Group, Institute of Quality Malaysia, Auditor ISO 9000 IRCAUK, Auditor OHSMS (SIRIM and STS) /EMS ISO 14000 and Construction Quality Assessment System CONQUAS, CIDB (Now BCA) Singapore),

* Possesses almost 30 years of experience/hands-on in the multi-modern management & technical disciplines (systems & methodologies) such as Knowledge Management (Hi-Impact Management/ICT Solutions), Quality (TQM/ISO), Safety Health Environment, Civil & Building (Construction), Manufacturing, Motivation & Team Building, HR, Marketing/Branding, Business Process Reengineering, Economy/Stock Market, Contracts/Project Management, Finance & Banking, etc. He was employed to international bluechips involving in national/international megaprojects such as Balfour Beatty Construction/Knight Piesold & Partners UK, MMI Insurance Group Australia, Hazama Corporation (Hazamagumi) Japan (with Mitsubishi Corporation, JA Jones US, MMCE and Ho-Hup) and Sunway Construction Berhad (The Sunway Group of Companies). Among major projects undertaken : Pergau Hydro Electric Project, KLCC Petronas Twin Towers, LRT Tunnelling, KLIA, Petronas Refineries Melaka, Putrajaya Government Complex, Sistem Lingkaran Lebuhraya Kajang (SILK), Mex Highway, KLIA1, KLIA2 etc. Once serviced SMPD Management Consultants as Associate Consultant cum Lecturer for Diploma in Management, Institute of Supervisory Management UK/SMPD JV. Currently – Associate/Visiting Consultants/Facilitators, Advisors for leading consulting firms (local and international) including project management. To name a few – Noma SWO Consult, Amiosh Resources, Timur West Consultant Sdn. Bhd., TIJ Consultants Group (Malaysia and Singapore) and many others.

* Ex-Resident Weekly Columnist of Utusan Malaysia (1995-1998) and have produced more than 100 articles related to ISO-9000– Management System and Documentation Models, TQM Strategic Management, Occupational Safety and Health (now OHSAS 18000) and Environmental Management Systems ISO 14000. His write-ups/experience has assisted many students/researchers alike in module developments based on competency or academics and completion of many theses. Once commended by the then Chief Secretary to the Government of Malaysia for his diligence in promoting and training the civil services (government sector) based on “Total Quality Management and Quality Management System ISO-9000 in Malaysian Civil Service – Paradigm Shift Scalar for Assessment System”

Among Nik Zafri’s clients : Adabi Consumer Industries Sdn. Bhd, (MRP II, Accounts/Credit Control) The HQ of Royal Customs and Excise Malaysia (ISO 9000), Veterinary Services Dept. Negeri Sembilan (ISO 9000), The Institution of Engineers Malaysia (Aspects of Project Management – KLCC construction), Corporate HQ of RHB (Peter Drucker's MBO/KRA), NEC Semiconductor - Klang Selangor (Productivity Management), Prime Minister’s Department Malaysia (ISO 9000), State Secretarial Office Negeri Sembilan (ISO 9000), Hidrological Department KL (ISO 9000), Asahi Kluang Johor(System Audit, Management/Supervisory Development), Tunku Mahmood (2) Primary School Kluang Johor (ISO 9000), Consortium PANZANA (HSSE 3rd Party Audit), Lecturer for Information Technology Training Centre (ITTC) – Authorised Training Center (ATC) – University of Technology Malaysia (UTM) Kluang Branch Johor, Kluang General Hospital Johor (Management/Supervision Development, Office Technology/Administration, ISO 9000 & Construction Management), Kahang Timur Secondary School Johor (ISO 9000), Sultan Abdul Jalil Secondary School Kluang Johor (Islamic Motivation and Team Building), Guocera Tiles Industries Kluang Johor (EMS ISO 14000), MNE Construction (M) Sdn. Bhd. Kota Tinggi Johor (ISO 9000 – Construction), UITM Shah Alam Selangor (Knowledge Management/Knowledge Based Economy /TQM), Telesystem Electronics/Digico Cable(ODM/OEM for Astro – ISO 9000), Sungai Long Industries Sdn. Bhd. (Bina Puri Group) - ISO 9000 Construction), Secura Security Printing Sdn. Bhd,(ISO 9000 – Security Printing) ROTOL AMS Bumi Sdn. Bhd & ROTOL Architectural Services Sdn. Bhd. (ROTOL Group) – ISO 9000 –Architecture, Bond M & E (KL) Sdn. Bhd. (ISO 9000 – Construction/M & E), Skyline Telco (M) Sdn. Bhd. (Knowledge Management),Technochase Sdn. Bhd JB (ISO 9000 – Construction), Institut Kefahaman Islam Malaysia (IKIM – ISO 9000 & Internal Audit Refresher), Shinryo/Steamline Consortium (Petronas/OGP Power Co-Generation Plant Melaka – Construction Management and Safety, Health, Environment), Hospital Universiti Kebangsaan Malaysia (Negotiation Skills), Association for Retired Intelligence Operatives of Malaysia (Cyber Security – Arpa/NSFUsenet, Cobit, Till, ISO/IEC ISMS 27000 for Law/Enforcement/Military), T.Yamaichi Corp. (M) Sdn. Bhd. (EMS ISO 14000) LSB Manufacturing Solutions Sdn. Bhd., (Lean Scoreboard (including a full development of System-Software-Application - MSC Malaysia & Six Sigma) PJZ Marine Services Sdn. Bhd., (Safety Management Systems and Internal Audit based on International Marine Organization Standards) UNITAR/UNTEC (Degree in Accountacy – Career Path/Roadmap) Cobrain Holdings Sdn. Bhd.(Managing Construction Safety & Health), Speaker for International Finance & Management Strategy (Closed Conference), Pembinaan Jaya Zira Sdn. Bhd. (ISO 9001:2008-Internal Audit for Construction Industry & Overview of version 2015), Straits Consulting Engineers Sdn. Bhd. (Full Integrated Management System – ISO 9000, OHSAS 18000 (ISO 45000) and EMS ISO 14000 for Civil/Structural/Geotechnical Consulting), Malaysia Management & Science University (MSU – (Managing Business in an Organization), Innoseven Sdn. Bhd. (KVMRT Line 1 MSPR8 – Awareness and Internal Audit (Construction), ISO 9001:2008 and 2015 overview for the Construction Industry), Kemakmuran Sdn. Bhd. (KVMRT Line 1 - Signages/Wayfinding - Project Quality Plan and Construction Method Statement ), Lembaga Tabung Haji - Flood ERP, WNA Consultants - DID/JPS -Flood Risk Assessment and Management Plan - Prelim, Conceptual Design, Interim and Final Report etc., Tunnel Fire Safety - Fire Risk Assessment Report - Design Fire Scenario), Safety, Health and Environmental Management Plans leading construction/property companies/corporations in Malaysia, Timur West Consultant : Business Methodology and System, Information Security Management Systems (ISMS) ISO/IEC 27001:2013 for Majlis Bandaraya Petaling Jaya ISMS/Audit/Risk/ITP Technical Team, MPDT Capital Berhad - ISO 9001: 2015 - Consultancy, Construction, Project Rehabilitation, Desalination (first one in Malaysia to receive certification on trades such as Reverse Osmosis Seawater Desalination and Project Recovery/Rehabilitation)

* Has appeared for 10 consecutive series in “Good Morning Malaysia RTM TV1’ Corporate Talk Segment discussing on ISO 9000/14000 in various industries. For ICT, his inputs garnered from his expertise have successfully led to development of work-process e-enabling systems in the environments of intranet, portal and interactive web design especially for the construction and manufacturing. Some of the end products have won various competitions of innovativeness, quality, continual-improvements and construction industry award at national level. He has also in advisory capacity – involved in development and moderation of websites, portals and e-profiles for mainly corporate and private sectors, public figures etc. He is also one of the recipients for MOSTE Innovation for RFID use in Electronic Toll Collection in Malaysia.

Note :


TO SEE ALL ARTICLES

ON THE"LABEL" SECTION BELOW (RIGHT SIDE COLUMN), YOU CAN CLICK ON ANY TAG - TO READ ALL ARTICLES ACCORDING TO ITS CATEGORY (E.G. LABEL : CONSTRUCTION) OR GO TO THE VERY END OF THIS BLOG AND CLICK "Older Posts"


 

Sunday, February 25, 2024

Malaysia Reserve : Unlocking Malaysia’s global automotive potential

Source : https://themalaysianreserve.com/2024/02/26/unlocking-malaysias-global-automotive-potential/

Monday, February 26th, 2024 at Economy | News | Wheels

Entries by international EV companies signal a significant move towards EV transition, and longstanding local players also play pivotal roles

by SHAUQI WAHAB


Proton started its BEV journey with the introduction of the smart model, distributed through its subsidiary, Pro-Net, in 2023 (Source: smart Malaysia)

MALAYSIA’S
automotive sector is embarking on its next revolutionary phase with the introduction of electric vehicles (EVs)

EV companies such as Tesla Inc and BYD Auto Co Ltd entered Malaysia’s market with a big statement towards the transition, aligning with a mission to champion the cause for environmental sustainability.

Noma SWO Consult associate partner and Gerson Lehrman Group’s (GLG) council member Nik Zafri Abdul Majid, alongside Proton Holdings Bhd deputy CEO Roslan Abdullah, shared perspectives on recent partnerships, government initiatives and Malaysia’s position in the global shift towards EVs.

Nik Zafri emphasised the pivotal roles of longstanding industry players, highlighting DRB-Hicom Bhd’s position through Proton.

“DRB-Hicom has been a long-standing player, in which Proton is the branding and monument for its success,” he told The Malaysian Reserve (TMR).

He said the collaboration with international brands like Suzuki, Honda and Mitsubishi has propelled DRB-Hicom to a leadership position in domestic production.

Nik Zafri says although Malaysia is still in the early stages of the EV revolution, there is significant potential for growth

“Most importantly, the car parts are imported and (then) assembled locally (complete knock-down [CKD]) which promotes domestic production, job creation and vendor development,” he said.

He also believed that broad experience, domestic production, job creation and vendor development are four key elements of how DRB-Hicom influenced the market trends, making it more competitive with appealing local vehicles.

UMW Holdings Bhd, synonymous with Toyota, offers diversified options to consumers.

“The influence of UMW on consumer choices and market trends are diversified options and established international brands,” he added.

Nik Zafri also noted that Tesla’s entry into Malaysia signals a significant milestone in the government’s push towards Sustainable Development Goals (SDGs), particularly in the EV domain.

“Tesla’s presence with EVs raises awareness and interest, which may influence the future direction of market trends, where the plan is to establish supercharger networks and service centres, which will boost the EV ecosystem,” he said.

Strategic Initiatives and Partnerships

Proton’s collaboration with DRB-Hicom and Zhejiang Geely Holding Group Co Ltd, as shared by Roslan, plays a crucial role in shaping Malaysia’s automotive trajectory.

Proton has recently made progress with the development of the Automotive High-Tech Valley (AHTV) project in Tanjung Malim, Perak.

“The project is a major initiative which is expected to energise the Malaysian automotive industry and attract RM32 billion in investments over the next 10 years, while creating job opportunities and helping Malaysia become a regional leader in the production of next-generation vehicles (NxGVs),” Roslan told TMR.

He also said that Proton’s transition into battery electric vehicles (BEVs) positioned the company at the forefront of Malaysia’s EV revolution, gaining valuable insights and contributing to the digital transformation journey associated with EVs.

“Proton started its BEV journey with the introduction of the smart model, distributed through its subsidiary, Proton New Energy Technology Sdn Bhd (Pro-Net), in 2023,” he said.

In regards to AHTV, Nik Zafri resonated with Roslan’s statement, adding that it will boost domestic production.

“We can expect transfer of technology in the future which will encourage the localisation of EV technology and components, hence reducing imports,” he said.

DRB-Hicom’s partnership with Geely further emphasises Malaysia’s commitment to boosting domestic production, localising technology and fostering a sustain- able automotive ecosystem.

“As at the end of 2023, the company has introduced 31 models and cumulatively sold 4.98 million units, so we are approaching another milestone in 2024,” said Roslan.

Meanwhile, Nik Zafri said the Malaysian Investment Development Authority’s (MIDA) collaboration with Perusahaan Otomobil Kedua Sdn Bhd (Perodua) would lead to the launching of the MIDA-Perodua Digital Transformation Ecosystem Programme.

“The aim is to upgrade the local automotive suppliers with state-of-the-art technologies and advanced machinery, digitising manufacturing processes (upgrade of the prevailing material requirements planning [MRP]/enterprise resource planning [ERP] system) and for a more affordable vendor development programme for Perodua,” he noted.

Investments in research and development (R&D), coupled with digitisation efforts, underscore the industry’s dedication to modernisation and innovation.

NAP2020 and Tax Initiatives

Government initiatives and incentives, crucial catalysts for growth, play a vital role in Malaysia’s automotive sector.

The government’s launch of the National Automotive Policy 2020 (NAP2020) was aimed at enhancing Malaysia’s automotive industry in the era of digital industrial transformation.

The goal is to cultivate the NxGV technology ecosystem to position Malaysia as a regional hub for NxGV production, enhancing the involvement of the domestic automotive industry in the sector. This initiative not only emphasises technology advancement but also encompasses the overall transport ecosystem.

The policy aimed to modernise the domestic automotive industry in line with the Industrial Revolution 4.0 (IR4.0) and ensure that consumers, domestic industry and the government benefit from NxGV implementation.

Furthermore, the policy was also aimed to reduce carbon emissions from vehicles by improving the fuel economy level in Malaysia by 2025 in line with the Asean Fuel Economy Roadmap of 5.3 litres of gasoline equivalent (Lge)/100km.

Concerning fuel economy level, it was reported in October 2023 that Malaysia’s refined fuel consumption is projected to grow at a much slower pace than anticipated over the next 10 years, averaging at around 1.5% from 2023 to 2032.

Hence, it is a good time for Malaysia to transition towards the government’s Environmental, Social and Governance (ESG) goals with the usage of EVs, and the development of Kulim Hi-Tech Park in the northern region of Malaysia.

Nik Zafri said the commitment to attracting investments, promoting technological advancement via grants and funding programmes, developing infrastructure, foster- ing workforce competencies, encouraging localisation and supporting vendor development created an enabling environment for industry players to thrive.

For example, tax exemptions offered by the government, such as investment tax allowances and pioneer status, would attract more foreign direct investors (FDI) into the automotive industry.

It will reduce the initial investment costs for companies, making Malaysia a more attractive destination for establishing or expanding their manufacturing operations.

“For individuals, income tax relief of up to RM2,500 on EV charger rental, purchase, and installation; and for companies, this applies to the tax deductions on EV rental, in which both of these incentives will be extended until 2027,” he said.

Initiatives like NDTS combine classroom learning with on-the-job training, improving graduates’ employability in the automotive sector (pic: Bloomberg

Training More Skilled Workers

Nik Zafri also touched upon the government’s initiative to introduce the National Dual Training System (NDTS).

“Initiatives like NDTS combine classroom learning with on-the-job training, providing graduates with practical experience and improving their employability in the automotive sector,” he said.

Subsequently, Investment, Trade and Industry (MITI) Minister Tengku Datuk Seri Zafrul Abdul Aziz said during his speech at a recent BYD launching ceremony that MITI would collaborate with other ministries to fulfil the industry’s demands.

“MITI will continue to collaborate with the Human Resource, Education and Higher Education Ministries to ensure that the industry’s requirements for skilled workers will be fulfilled,” he said.

Last year, MITI set up the National EV Steering Committee, which is a Cabinet committee comprising key ministries to address top concerns in the industry.

“This 400% increase in BEV adoption signifies our strong policy push that has generated a strong trend in the shift from internal combustion engine (ICE) to EV among Malaysian consumers,” Tengku Zafrul added while complimenting BYD for achieving the highest number of units of EV cars brought into Malaysia.

Meanwhile, Roslan said Proton’s alignment with government aspirations and its focus on connectivity, autonomous, shared mobility and electrification (CASE) technologies echoed this commitment.

He also noted the government’s active participation in the promotion of EVs, which aligned with the Net-zero Carbon Mobility blueprint.

“The government must make the policies clear to the public to address the various concerns regarding the usage of EV cars such as range anxiety, financing facilities, as well as the second-hand value of EV cars,” he said.

Roslan notes the govt’s active participation in EV promotion, which aligns with Net-zero Carbon Mobility blueprint (pic: MUHD AMIN NAHARUL/TMR)

Malaysia’s Position in the EV Revolution

Nik Zafri said although Malaysia is still in the early stages of the EV revolution, there is significant potential for growth.

Challenges such as limited EV production and infrastructure gaps exist, but strong government support through initiatives like tax breaks and subsidies signals a promising future for EV adoption and production.

With these challenges, he said Malaysia is likely to face tough competition for at least one to two years, given the head start in EV development and production enjoyed by countries like China and South Korea.

However, he was hopeful about Malaysia’s trajectory in its EV development.

“Partnerships and investments with Geely and Tesla can bring in expertise and technology, accelerating Malaysia’s EV development,” he said.

Nik Zafri believed that leveraging expertise, partnerships and financial support, Malaysia, including Proton, is poised to emerge as a key player in the regional EV market by 2025.

As for Roslan, he supported the government’s targets towards transitioning to EVs, notably achieving 15% EV of new car sales by 2030.

“Proton views these targets to be in line with the ICE-to-EV transition period as it may require some time to convince consumers and stabilise the industry,” he noted.

However, he said that ICE and hybrid EV (HEV) cars are expected to prevail until 2030, followed by the decline of volumes for ICE vehicles.

  • This article first appeared in The Malaysian Reserve weekly print edition



Saturday, February 24, 2024

WHY IS MY PHONE INTERNET IS SO SLOW?

Eversince the two nation's most famous telcos "got married", things started to take a 360 degree turn. The stability of the internet has become unpredictable, fluctuating between fast and slow speeds.

This inconsistency particularly affects "cheapskate" prepaid users like myself, who have subscribed to high-speed internet plans only to find sluggish connectivity especially on hotspot- Public Wi-Fi is no longer reliable. Adding to the frustration, as the data limit approaches, the internet mysteriously speeds up, leaving me with unused data.
Initially, I suspected prejudice against prepaid users like me, but discussions with friends on postpaid plans revealed that they too encounter the same issues. It's puzzling why some areas still rely on outdated cell broadcast technology instead of upgrading to the latest technology. Picture this: owning a 5G-enabled phone but receiving only 3G or 3.5G signals, or encountering cell broadcasts incompatible with certain phone brands.
Topography, line of sight to towers, network congestion due to heavy traffic or some "firewall" problems affecting the radio packet transmission are NOT the users problem as we are paying good money for it. So it' s the telco should be resolving all these issues. Why bother to tell the users all the techie things? I am not a telco engineer...you are.. you solve your problems "lah".
Many times I encounter embarrassing experience of inability to use Touch and Go e-wallet despite subscribing to high speed internet - making me frantically searching for cash or using debit card which is not helping me in collection/redemption of points.
Although advanced technology exists, its availability seems limited to upscale locations.

Tuesday, February 20, 2024

JANGAN TERTIPU DENGAN SYARIKAT "PELABURAN" - Nik Zafri

Tahun 2016, saya ada menghadiri satu jemputan untuk mendengar ceramah 30 minit mengenai satu syarikat pelaburan yang katanya nak disenaraikan di ACE market di sebuah hotel (3 bintang)

Terkejut juga bila dapat kad perniagaan dari mereka yang bertugas di pintu masuk bilik mesyuarat tertera sebuah "Syarikat Sdn. Bhd." Ada lebihkurang 20 orang yang hadir dan mereka meminta saya duduk di kerusi paling hadapan walaupun saya mendesak untuk duduk di kerusi belakang. (rasa lain macam nih)
Sepanjang penerangan diberikan, saya sudah dapat mengesan "red flags" antara lain - "bukan skim cepat kaya", "diluluskan undang-undang" dll bla-bla-bla ibarat macam syarikat jualan langsung pula. (produk pun tidak ada - sekadar memaparkan kilang-kilang (ODM) tertentu usahasama untuk "contract manufacturing")
Cara penerangan mengenai prosedur penyenaraian pun saya tengok banyak kesalahan. Terus-terus IPO, kut mana ni?
Mana "pre-submission" (penstrukturan IPO, "due diligence" dll) Mana "regulatory approval"? dan beberapa proses lain? Yang ditunjukkan surat permohonan untuk disenaraikan? Kandungannya pun nampak silap.
Hati da rasa - ini macam scam ni.
Dah habis penerangan, saya buat-buatlah bodoh bertanya depan-depan orang ramai :
1) Boleh ke Syarikat Sdn. Bhd. jadi firma pelaburan? Bukan yang "awam berhad" ke?
2) Berapa jumlah modal untuk melayakkan diri ke ACE market? Berapa "total market capitalization" yang diperlukan semasa disenaraikan? Berapa lama konsesi yang diberikan oleh kerajaan?
3) Mana lesen pengurusan dana? Mana lesen pengurus dana? (2 lesen tu)
4) Mana prospektus?
Tiba-tiba berbunyi satu suara di belakang saya menyokong apa yang saya katakan.
Penganjur dah terketar-ketar nak menjawab. Lalu saya pun bangun dan keluar dari ceramah berkenaan diikuti oleh rakan saya dan dua hingga tiga orang dari ceramah berkenaan. Rasa membazir masa pula datang.
Rupa-rupanya di belakang saya tadi yang menyokong saya adalah penyamar orang awam dari pihak berkuasa. Khabarnya dah ada operasi tutup dan rampas tidak lama selepas acara berkenaan.
Banyak juga whatssap dan PM FB yang saya dapat - ...malaslah nak layan kerana semua mesej yang ditulis adalah sia-sia belaka.
Dah terhantuk baru tergadah. Tapi ramai lagi yang percaya dengan penipuan seperti ini. Sampai ribuan ringgit habis. Saya rasa malas nak tegur sebab ada sahaja alasan/jawapan "penjilat"- biarla pihak berkuasa buat kerja sikit. Saya sekadar nak selamatkan kawan-kawan yang terpengaruh je.

Sunday, February 04, 2024

PETUA


Salam, sebenarnya banyak soalan yang dikemukakan pada saya sejak tahun lepas - bertanyakan apa petua yang saya amalkan, kaki masih kuat - masih dapat bersepatu roda dengan pantas pada usia masuk 58 tahun 2024.
Sememangnya ada petuanya - tetapi sesetengahnya perlu dikongsi secara peribadi kerana ianya melibatkan "herbs", petua pengamal seni mempertahankan diri (sesetengahnya ada di FB saudara Dr. Azlan Ghanie II, dan set ubat-ubatan (yang sememangnya memerlukan sedikit pelaburan) tetapi saya kongsikan 4 disiplin utama perlu dijaga terlebih dahulu.
1) Kawalan Mental - ini paling penting. Saya sedar, ramai yang mempunyai pelbagai masalah peribadi terutamanya kewangan (saya pun ada masalah berkenaan - itu perkara biasa). Sebelum beriadhah atau beribadah, kita perlu kosongkan diri kita sebentar dari sebarang masalah - biasanya saya akan menarik nafas 3 kali - tarik nafas 1X tahan - lepaskan perlahan-lahan ke kanan. Jika kita tidak memikirkan banyak masalah - sudah tentu kita akan dapat fokus. (begitulah sebaliknya) Kawalan mental juga penting dalam kita beribadah atau berdoa dengan tenang dan bukan dengan perasaan terlalu bimbang dan marah. Kondisi mental kita boleh menyebabkan kita makan dengan jumlah yang terlalu banyak dan ini boleh membahayakan kesihatan dalam tempoh jangka panjang.
2) Senaman dan riadhah - bagi yang telah lama tidak beriadhah dan berusia 40 tahun ke atas walaupun sebelum menunaikan umrah atau haji sekalipun, cara riadhahnya ialah berjalan perlahan-lahan - sekurang-kurangnya 5km (pergi dan balik) dan maksima adalah 10km (pergi dan balik) - jangan lebih dari ini. Sebaiknya jangan fikirkan cuaca - samada pagi atau petang - dingin, teduh atau panas. Kecuali hujan, jika anda menanti cuaca yang baik, mood yang baik, masalah selesai terlebih dahulu, sampai bila-bila pun anda akan jadi malas untuk beriadah.
Semasa riadah berjalan kaki - cuba bernafas secara sederhana menerusi hidung dan bukan menerusi mulut. Jadikan 2 atau 3 langkah = satu nafas. Lepaskan nafas perlahan-lahan ke arah bawah dengan tidak terus tergesa-gesa menghembus nafas keluar.
Jika anda ada masalah jantung atau pernafasan, kurangnya jarak anda kepada 2km (pergi dan balik terlebih dahulu)
(Petua Berlari dan lain-lain gerakan riadhah - akan saya kongsikan kemudian)
3) Petua mandi - sebaiknya siram di kaki terlebih dahulu sehingga suhu badan kita terasa sedikit suam baharu perlahan-lahan siram naik ke atas. Bila tiba pada kepala, basuh muka terlebih dahulu dan renjiskan sedikit air di kepada dan urut sedikit di kawasan ubun-ubun dan perlahan-lahan jiruskan air ke seluruh badan bermula dengan kepala
(Petua tidur, tempoh rehat dsb - akan saya kongsikan kemudian)
4) Ubat-ubatan/makanan - elakkan menggunakan steroid atau pain-killer terutamanya jika anda berusia lebih 40 tahun kerana steroid dan pain killer amat merbahaya sekali terutamanya jika anda mengalami masalah jantung, darah tinggi, kencing manis atau strok. Dapatkan preskripsi doktor dan jalani apa-apa ujian perubatan yang perlu mengenai apa juga ubat-ubatan yang kita nak gunakan terutamanya pain killer. Begitu juga dengan suplemen, herbs dsb. - sebaiknya buat kajian tersendiri bimbang takut akan mengakibatkan kesan sampingan pada tubuh kita.
(mengenai akupuntur, bekam dan urutan - akan saya kongsikan kemudian)
Mee segera/jajan - mee segera sebenarnya tidaklah begitu membahayakan kesihatan tetapi perencah dan perasanya itulah yang menyebabkan ia berbahaya kepada kesihatan dalam tempoh jangkapanjang. Jika terasa nak makan mee segera, buatlah perasa kita sendiri seperti aneka bawang, kicap, garam (bukit/buluh) dan sedikit ayam atau daging dll mengikut citarasa.
Sebaiknya kurangkan mee segera dan jajan - agak-agak saya 3 - 5 bulan sekali, bolehlah. (sebenarnya kalau saya 6 bulan sekali atau setahun sekali)