Zumba and Fitness Club

Zumba is one of the popular exercise routines in Malaysia. It was inspired by various styles of Latin American dance and music. Zumba is good in burning fat and calories, as well as providing an extra workout to our body. It also improves one coordination, which is very important as you grew older. 

The idea of setting up a Zumba and Fitness Club in Vision College came along after we decided to change the Aerobic slot to Zumba during Orientation Week intake January 2017. The team started of with only four songs; which are Sakitnya Tuh Di Sini, Pencuri Hati, Aku Ma Apa Atuh and Dealova. We practiced the moves consistently to ensure that all Zumba members know the steps beforehand, so that the session will go on smoothly. Our goal is for the participants to enjoy and have fun while working out at the same time. 

After the orientation week, we continued our routine as usual. But somehow we felt like there is something missing. So we decided to conduct another Zumba session, and surprisingly a number of students joined us on that day. Since then, we are conducting a Zumba session once every two weeks; and the best thing is... it's FREE! We received a positive participation from students and the number increases from time to time. As a team, we challenged ourselves in exploring new songs (i.e. Bailando, Shape of You, Jai Ho, and more) and dance steps to be added to our current selection of Zumba moves. 

The Zumba club is still young, but we definitely have a big heart to achieve a greater height. Started from only four songs to a compilation of at least twenty songs, consists of both local and international songs. We also experienced a situation whereby we were once invited to perform at Media Prima, Sri Pentas for a talk show namely Nasi Lemak Kopi O. However, due to an unforeseen matter it had been cancelled. Well, good things always come in our way; we received an invitation from SMK Kelana Jaya to conduct a Zumba session during the school's Sports Day on 21st April 2017. We are thrilled and can't wait to conduct the session.

The motto and vision of the club is "Shake It, Until You Make It" which means we need to do something with full effort in order to succeed. In Zumba for example, even though some of the steps are quite difficult, our team will keep on practicing to make our moves better. Our future planning for this club is more on profit-oriented, and our target is to conduct Zumba sessions in any organisations or institutions so that we can make profit out of it. We also planned to participate in Zumba competitions and be the best among the rest. Besides that, we are planning to carry out a Kayak Island Expedition whereby we will be conducting a Zumba session from one island to another island. We want to upgrade the image of Vision College as well as setting  new record in the Malaysian Book of Records.

Last but not least, come and join our Zumba Class every Thursday, 5:30pm at the Multipurpose Hall (Level 4). Don't forget to wear your sports attire and put on your sport shoes. So, what are you waiting for? Let's "Just Shake It, Until You Make It!"

Prepared by,

Siti Nurafiqah binti Ismail

Finance and Admin Executive

Vision College

Vision College Open Day

On the 18th of March 2017, Vision College rode the post SPM waves and organised an Open Day event which was opened to all public. The event was a big chance for the public to enquire about the amazing array of courses offered by Vision College.

There were many booths that were set up by our own students; from various food choices such as pasta, sandwiches, and also 'ais kacang'. Students were given the opportunity to show their amazing entrepreneurship skills in the selling activities as well as raising funds for their ECA club.

Students from Diploma in Nursing also took part in the event, whereby they provided health consultation which includes BMI reading, Glucose Test, and also blood pressure. Their main objective was to create awareness to the public on health issues nowadays. 

Besides the booths, exciting performances were presented specially by the members of Zumba Club which were definitely full of energy. The energy and excitement shown by the members proved that the students not only active in terms of academic, but also in extra-curricular activities. 

The event ended successfully at 5;30pm. Although it was a tiring day, we definitely had fun and enjoyed ourselves. Nothing feels so good as this~

Prepared by,

Ooi Say Wei

Finance Executive, Vision College

Travelling: A Stress Reliever

Travelling is a good method to release stress because it gets you away from problems. Planning a vacation keeps your mind off things that can stress you out. Dreaming about where you are going and what you will do when you get there can take your mind off things that have been pressing your mind. For many people, vacations or simple weekend getaways are a great way to get families and friends together; and away from their usual hectic lives. 

Everyone has their own level of stress, including me. Almost a year I have to live far away from my family, and within that period of time I would be a liar if I said that I never experienced stress. I have my own way to release stress, which is going on a vacation. Going on a vacation does not mean that you have to go overseas or other states, it can also be your own hometown. 

There are so many interesting places in Sabah such as Desa Dairy Farm. It is also known as the New Zealand of Sabah. You can get fresh air, fresh milk, yogurt, and also witness the beautiful view of Mount Kinabalu. I also went to Desa Cattle Farm with my family and took a pre-convocation photo shoot there. Other tourist attractions in Sabah are Kundasang War Memorial Park, Sabah Tea Garden, Mesilau Pinnacles, Kinabalu Park, Pekan Nabalu, Poring Hot Spring, and more. 

Not to forget, the beautiful islands in Sabah. Some of the islands are Bohey Dulang, Sipadan, Kapalai, Pulau Tiga, Mabul, Sapi, and Manukan. You can also go hiking at Bohey Dulang and see the spectacular view from the top of the island. 

Therefore, studies have proven that travelling is a good method to release stress, and it can improve your health and work productivity. So, why stress when you can spend some of your time with your loved ones and friends...?

Prepared by,

Mardhiah bt Jamaluddin

General Administration Executive

Vision College

Temerloh: The Centre of Peninsular Malaysia

What do you know about Temerloh? A city that is always involved in flood? Since this year, the Tourism Malaysia is promoting Pahang as a tourist destination; I am going to introduce to you about my beautiful hometown, Temerloh. 

The distance from Kuala Lumpur to Temerloh is about 135km, around 1 hour 40 minutes. So, if you want to plan a day trip during weekend or public holiday, why not choose Temerloh? Temerloh also known as Bandar Ikan Patin is the second largest town in Pahang. It is famous for its highly-prized freshwater fish, Silver Catfish or also known as 'Patin'. Although it is expensive, Temerloh is the only place that you can find the freshest and biggest ikan patin.

When you are in Temerloh, you can try the special dish called 'Patin Tempoyak'. Tempoyak is a Malay condiment made from fermented durian, and used as the main ingredient in cooking the 'Patin Tempoyak'. For some people, they can't even stand the smell of the tempoyak, but it really is a nice dish. Especially when you consume it with rice and sambal belacan (Yummmyyyy!!) If you are a tempoyak lover, you can go to the restaurant called 'Go Bang Maju Patin Tempoyak' which is the most famous restaurant in Temerloh. For price wise, it is reasonable (can't say cheap since they are using fresh ikan patin).

Next, you can go to Gunung Senyum Recreational forest for a walk and admiring the beauty of nature. Gunung Senyum takes about 30 minutes drive from Temerloh city. In this recreational forest, there are many outdoor activities provided for visitors. For example jungle trekking, nature and wildlife appreciation or even abseiling and hill climbing. It is really a pleasant place for families, to explore the nature in a tropical forest. 

Besides that, there are a total of 18 caves inside Gunung Senyum, which are interconnected with one another, Yet, there are only 3 caves that are open for public; which are Gua Angin, Gua Taman, and Gua Terang Bulan. The caves are quite easy to be explored, but we still need to be extra careful when exploring; a tour guide might come in handy! Moreover, there are also many rare and unique flora and fauna that can be seen in this tropical forest.

Overall, Temerloh is a very nice place to visit. Besides all the things that I have mentioned earlier, there are other places to visit and not to forget, famous spots to 'jalan-jalan cari makan'. So when you are free, do come and visit the Bandar Ikan Patin, Temerloh.

Prepared by,

Woi Pui Chyi

Lecturer, Diploma of Health Science

Vision College

Bitter Can Be Sweet Sometimes

Stepping out of my own house is a very difficult decision I had to make as a teenager back then. I realised that I had to do all things by myself, taking care of my own health, managing my financial and the most difficult part was to leave my loved ones. Yes, it is common that being far away from home is a stage we have to experience in becoming an independent person. 

Well, it has been 6 years standing alone without having my family around. I completed high school in 2008. I made my decision to travel to the peninsular in search for success. Since then, I have experienced a lot of bitterness along the way, met new people, and faced financial problems when completing my final project. 

Beside that bitterness there are also sweet moments along the way, like meeting new people with the warmest attitude, learning new things that I never knew before and indulging new things that I grow fond with. Bitter or not, these experiences have helped me to be stronger in facing rejection, heartbreak, and even death of loved ones. I have to be resilient within in order to survive. I have also learned that it needs a good combination of good and bad times, highs and lows, peace and trouble for one to appreciate life more. I truly believe that life itself holds many lessons to be learned from. 

Here are some of the moments that I would like to share with you.

Here are my friends during my studies in Kuantan. It was my  first time having friends from different culture and background. 

Saying goodbye was never easy for me.

Vision College is where I started my new adventure.

I meet new friends.

Not to forget, becoming a sister to these boys and girls.

As a conclusion, the bittersweet moments taught me that bitter may be bad but good things always come and find you.

Prepared by,

Nastassia Octovia Maziin

Lecturer, SKM

Vision College

Back Pain During Pregnancy

Back pain in pregnancy is very common among women. Studies show that back pain usually occurs between 5^th to 7^th month of pregnancy. Women with pre-existing back pain are at higher risk to have back pain especially in the early stage of pregnancy.

What are the causes of back pain in pregnancy?

There are several causes of back pain in pregnancy, which are:

• Posture. Commonly pregnant women will have lordotic posture because of growing baby will make the uterus to expand. Then, it shifts the center of gravity and stretches out the abdominal muscles, which may putting strain on the back.
  

• Weight gain. During pregnancy, women will gain between 25-35 pounds. Thus, the spine has to support that weight means more work for the back muscles and increased stress on your joints. That is why women may feel worse at the end of the day.

• Hormone changes. A hormone called Relaxin will be activated during pregnancy, which loosen all joints and relax the ligaments attached in pelvic bone and spine in preparation for birth process. This make pregnant women less stable and cause pain when walking, standing, sitting for long hours, rolling in bed, bending or lifting.
• Stress. Emotional stress can cause muscle tension at the back, and the pain will increases during stressful period of pregnancy.

Ways to reduce the back pain:

• 
  Practice good posture. Slouching will strain the spine. When sitting, place a roll of towel behind your back for support and always keep these principles of good posture during standing and walking:
  - stand up straight
  - keep shoulders back and relaxed
  - hold chest high
• Footwear. Wear low heeled, but not flat shoes, and avoid high heels which can may
  
  further shift your posture and caused you to fall down.
  
• Heat and cold. By applying heat and cold pack to the painful back for 20 minutes every day will also help to reduce the pain. Start by putting cold pack, then switch to heat after 2 or 3 days. Be careful not to apply to abdomen during pregnancy.
• Stretching exercise. This will increase the muscles flexibility that support the back and legs. Be careful to stretch gently to prevent over-strain.
  
  
  
• Swimming. It is the great exercise to strengthen the abdominal and lower back muscles, because the water reduce the stress on your joints and ligaments.

Prepared by,

Afiqah Najihah binti Kamali

Lecturer, Diploma in Physiotherapy

Vision College

Road to Success

"It Always Seems Impossible Until It's Done"  - Nelson Mandela

A Master journey has not always been an easy path for me. I spent my precious time for 2 years and a half to complete my Master study in University of Malaya. The years passed with sleepless nights, tears and laughter; indeed, those moments have led me to the tunnel of light. Therefore, I would fervently say that this journey has taught me several important values, if not all, to pursue success in life: independence, risk taking, knowledge seeking.

Being independent is vital for anyone regardless of what they are doing – working or studying. As a Master student, I had to be extremely independent in a process of conducting research. Both success and failure are all at our own risks. In other words, delaying your works means that you are delaying your success. This powerful reminder has always rang a bell on me whenever I tended to give up. There were many times when I was lost in this journey. For instance, I was having hard time to analyze my data using the adapted framework. I did not know where to begin; everything seemed blurry to me. So I just headed up to library and mulled over everything again and again. I then decided to show my drafts to my friends who were in the same field as me (Pragmatics) to seek their helps to comment on my drafts. Their constructive feedback on my drafts had greatly impacted me to keep going. So, the value of independence really shaped me to who I am now.  

Apart from being independent, the Master journey has also taught me to become a risk taker. Beginning with a small step, all my big dreams lie ahead; in fact, it is beyond my expectation. This is the most appealing value I learned throughout my study life because I never ever expected that we, ourselves, could do beyond what we could imagine. It helped us to become more confident and well-prepared for anything follows ahead. For instance, I took a big risk when I decided to submit my final thesis for examination without having my thesis fully checked by my supervisor due to time constraint. In fact, I was still indulging myself in the library checking all the references for the last 2 hours before the printing process. At that time, what really moved me forward were two things: to waive off the study fee for next semester and to graduate on October, 2016. Of course, I was given a chance to extend the deadline, but I realized that all the outcomes grow tomorrow could only be planted today. It is definitely worth taking the risk.