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    Why We Need to be Healthy


    There are many reasons why we need to stay healthy.  As a working mother and taking part-time studies, I have every reason I need to stay physically and intelligently healthy.  Juggling between family, work and studies can be challenging.  I need to stay healthy to be able to take charge of my family, do my work and studies well.

    You need to analyze and understand yourself and learn ways to control and balance the eight dimension wellness (as shown below).


    Figure 1 – Eight Dimensions Wellness (Resources : http://www.samhsa.gov/wellness-initiative/eight-dimensions-wellness )


    Life can be challenging and we can easily be physically and mentally exhausted.   It is important to take care of your physical and intellectual wellness, as we need to be intellectually smart in solving problems and creating opportunities.  When you are physically healthy you are able to perform better in any activities and intellectual health can improve your quality of life by increasing your ability to define and solve problems.  Being healthy gives you the privilege to enjoy life fully.


    With the work load and stress in the office, we easily get physically and mentally exhausted.  In order to get you re-energize your physical and intellectual health, you need to pause, stop and analyse yourself.   Starting with your body, as healthy body gives healthier mind.  There are many ways to improve our physical and intellectual health and wellness, such as;



    Improving physical health, you will automatically experience greater mental and emotional well-being.  Exercise not only strengthens your heart and lungs, for example, it also releases endorphins, powerful chemicals that lift your mood and provide added energy.



    Good diet will support your brain, improve your mental health, gives you energy and help you look better.  Take healthy, nutrients food and avoid fast food.


    Stress refers to two different things; situations that trigger physical and emotional reactions and the reactions themselves.  (Fahey.T.D, 2005).  Learn to manage your emotions.  Be emotionally intelligent in managing stress and balance your mood.


    You can learn by using your sensory input, for example, do some art, play with colors while listening to soothing or uplifting music and have the scent you love such as coffee aroma or lavendar to light up your mood.






    It is important to have enough rest and sleep as this will help both physical and intellectual wellness.  Sleep serves to re-energize the body’s cells, clear waste from the brain, and support learning and memory. It even plays vital roles in regulating mood, appetite and libido. (ScientificAmerican.com).


    Learning can improve your intellectual wellness.  Continuous learning can challenge and improve your mental well-being in many ways.


    Being physical and intellectual healthy will help you to enjoy better quality of life.  Exercise, having enough rest and sleep, taking good diet, learning to manage stress and continuous learning will help improve your physical and intellectual health.







     – end-



    Powers.S.K, Dodd.S.L.,Noland. V.J (2006, 4th Edition) Total Fitness and Wellness. San Francisco. USA. Pearson Education Inc.

    Fahey. T.D, Insel.P.M, Roth. W.T (2005)6th edition. Fit & Well. New York. USA:The McGraw-Hill Companies

    M J Kreitzer, A Georgiou. (n.p.). University of Minnesota. Retrieved 27 July, 2016, from http://www.takingcharge.csh.umn.edu

    (September 1,2015). What Happens in the Brain During Sleep?.(Online) retrieved from Scientific America. http://www.scientificamerican.com/article/what-happens-in-the-brain-during-sleep1/

    1. Melinda, S. Robert, Robinson. L & S.Jeanne. (June 2016). Improving Mental and Emotional Health (online) retrieve from. HelpGuide.Org http://www.helpguide.org/articles/emotional-health/improving-emotional-health.htm#


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    Occupational Wellness


    Occupation wellness is the dimensions that recognize your personal satisfaction and enrichment through work.  A person who is doing is a person is doing exactly what they want to do in life and is comfortable and content with their personal and financial situation and future plans has a very healthy state of occupational wellness.

    It is the ability to achieve a balance between work and leisure in a way that promotes health, a sense of personal satisfaction and is (for most people) financially rewarding. Our attitude and ability to effectively deal with work, school, and career goals greatly affect wellness, performance, interactions with others and overall success.


    For employer, there are many ways that you can support work-life balance in your workplace even with a limited budget.  Start by finding out from your employees what wellness program options would support their work-life balance. Then back up your wellness program with policies, encourage employees to make use of your workplace wellness options and affirm that tapping into these options will not negatively affect their employment with you.

    As employee, you can also enhance occupational wellness at workplace, with the existence policies in your management or creating your own list in making your workplace an enjoying place to work at. Here are few strategies you can do to enhance occupational wellness at the workplace;

    Flexible Work Arrangements


    Flexible work arrangement benefited both employee and the organization.  It gives their staff to choose on which time suits their staff, for example, a time option 7.30a to 4.30pm or 8.30am to 5.30pm.  As employee, you can choose which time suits your well.  Some organizations, such as non-profit organizations let their staff works from home and only have discussion twice a month

    Learn and Grow


    Most organizations offer on-site seminars and workshops on topics such as stress, healthy living, communication styles, etc. and encourage their employees to further studies.  Take this opportunity to learn and grow.  The more you learn the more valuable you are to the organization and more opportunity open for you.

    Be Friendly and Understanding


    You are spending 8 hours a day, exactly 40 hours in a week.  A good relationship with colleague and management will helps you enjoy your days at work without being stressful.  Being friendly and understand each individual at your workplace helps in performing your work better, and furthermore your colleagues are your second family.  You can share problem that is related to your work and share ideas on what can produce productivity at work.  Talking about other colleague or management should be avoided, as this can gives a negative impact for you and your performance.  Don’t compare yourself with other staff but learn to be a good teamwork.

    Take a Break

    Anyone can easily get stress with work but you should learn to take things easy.


    If you feel stress, take a break and have a walk.  It is advisable to take a break from work, for example, take leave and bring your family for a vacation or just have a family walk on the beach.  This will helps you to re-charge.

     Love your Job


    Sometimes we can’t get what exactly what we want, you can still work on your dream job but meanwhile you have to love your job.  Learn to appreciate what you have, enjoy and love your job.

    There is abundance of challenges and obstacles in trying to achieve and maintain a healthy state of occupational and other dimensions of wellness. It can be hard to feel comfortable and secure in a workplace that is impacted by the state of this difficult economy.  There will always challenges in the workplace, disagreement with customers, colleagues and bosses but you need to learn to stay focus.

    Staying focused on achieving a proper balance with your career, health, relationship, family and personal satisfaction as proper balance will help you produce and project your best performance.  Reprogram your mind and your body to bring out the best in you. Don’t be afraid to change and make small improvements in all areas of your life.




    Dr. Jeffrey Brown (October 1, 2014) Eight ways to promote wellness in your workplace. (Online) Financial Post (http://business.financialpost.com/entrepreneur/eight-ways-to-promote-wellness-in-your-workplace

    Occupational Wellness (online) Life Live Well. http://livelifewell.co/category/wellness/index_wellness_arti.php?ARTIwellness_ID=%2010

    Workplaces That Work. (Online) HRCouncil. http://hrcouncil.ca/hr-toolkit/workplaces-health-safety.cfm

    Wellness Resource Centre. (Online) University of Mary Washington. http://students.umw.edu/wellness/wellness-resource-center/6-dimensions-of-wellness/





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    The Unplanned Holiday

    I wanted to post about our recent trip but i just keep forgetting about it, the smell of the peppermint oil i used while traveling anchored and reminded me of that day.

    It was the mid year school holiday, kids were at their cousin for few days and after that I took two days off to stay at home with them, not doing anything, just like a normal weekend and my typical work when i am at home, the housework just never ends.

    It was friday and school day just around the corner, my husband decided we travel to Labuan that Saturday, just for fun and at the same time visiting my sister who was just had her operation.  The first thing i did was to prepare my kids stuff for school and get them to prepare their books.

    The Journey Begins

    So on Saturday (11 June 2016), at 8.00 am, after taking our breakfast at the ‘mamak’ restaurant, we drive to Menumbok.  Arrived around 10.00am, parked our car at one of the houses that provided a daily/weekly car park for public.


    If you taking your vehicle with you, of course you need to use the ferry but if you tend to leave your vehicle behind.. you can either choose to go by speed boat, which is so fast or ferry (different time, different type of ferry).

    Since we were not taking our car, we decided to take the adventurous ride… the ‘speed boat‘.  I was worried at first, but when i see there were parents and  kids were at the counter, we thought.. why not.

    The Speed Boat

    While we were going into the speed boat, i wanted to take my handphone and take a snap but my husband was looking at me like he want to ‘eat’ me..hahaha.  But luckily i saw his ‘look’ or else i might either drop my handphone down or i fall, because i didn’t get my body balance right when i was to enter the boat.  So there is no picture of the speed boat.. neither from outside or inside.

    To get you visual how it looks.. i got this picture from google just to give you the rough idea on how the speed boat look like.

    Picture courtesy from google picture
    Picture courtesy from google picture

    I was sitting almost near to the driver, inside the boat are old and rusty.  It was smooth sailing but there were times i feel thrown from the seat.. well there is no seat belt, so i was holding the seat so tight. I don’t know where to look, the sea, the people sitting in front of me or the driver.  “Mummy saya mau muntah” (i want to vomit) says one kid to his mum.  “jangan kama, saya tiada bawa plastik ni” (warned her child that she did not bring any plastic bag if they want to throw up.)  Damn! and i picture the scenario in my head.. no!!

    The Essential Young Living Oil

    Yes, i prepared for this so i bring with me 3 types of essential living oil.  Peppermint, Melalueca and  Lavendar.   The Peppermint smell makes me wide awake and fresh the whole journey.

    It took only 25 minute for us to reach Labuan.. phew..glad we landed.   My son look pale.. hehe but my daughter find the ride interesting . .  . . eeer seriously?


    The Walking GPS

    Again no picture were taken.  As we arrived, without asking my nephew to pick us up, my husband and my daughter just walk in front of us searching for the hotel we already booked using GPS app in the handphone.  After few kilometers walk under the sun., i called the hotel for their location, well lucky we just need to cross the road and once we reached the destination, we were sweating wet as if we were walking under the rain.

    Chocolate, Liquor and Lots of Chocolate

    We visited my sister, hand around for a while and after that is just shop shop shop.  Labuan is popular for shopping destination for alcohol beverages and chocolates.

    Heading Home

    We had an enjoyable fun stay in Labuan, the next day we head home in the afternoon using the ferry.  It feels like years, because the only available ferry was the longest in service and the oldest of all ferry.  It was like 3 long hours, warm but just a time to relax and enjoy the ride.

    Why No Picture?


    I feel bad that not much picture in this post but i feel happy that i did not ‘snap’ every single thing we do.   We feel the moment of the togetherness and experience the true quality time.

    The picture we created in our children’s memory are more memorable than the picture we took.  They kept the beautiful memory in their mind and keep it as their ‘precious moment list’.

    Its fun traveling with family and its more interesting when its unplanned holiday.  Unplanned holiday gets the kids more excited for the journey.  Life is fun when we break our routines and makes some surprises.

    Till another surprise!