This was my workout routine last Monday. It’s a full body workout which will strengthen your core area too.I only use fitball and dumbell. This workout is suitable for all level.

Beginner level- You can do this workout 2 set x 10 reps.

Intermediate- 3 sets x 12 reps

Advance- 3 sets x 15 reps

Or you can do it as a time challenge too.

I did time challenge on Monday. 10 sec rest and 30 sec work and each workout i did 3 sets.

So here’s what i did.

1- Anterior Leg reach.

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I did mine with single arm up in the air and then reach down to the floor. You can do either way.

2- Alternate Single arm chest press on stability ball

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I use 2 Dumbbell for this workout instead of 1 and alternate hand all the time.

3- Single Dumbbell arm row on stability ball

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NOTE: Back straight, do not arch. Brace your core. Ensure your elbow is not pointing away from your body but align with your shoulder. Pull your Db up and stop right next to your ribcage and slowly lower it down again.

4- Single leg squat ( without weight)

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This is the easier version.

The advance version is as below.

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5- Alternate shoulder press

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6-  single side lunges  ( i did this with weight 3kg on each hand)

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7-Hammer curl

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8- Dumbbell single overhead press

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You can do this while standing up or sitting down.

9- Abs roll out

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Try to go as low as you can without compromising your technique. .

Note:

For workout number 1, 3.4,6 and 8. Always start with your non dominant side, once done switch to the other side .

Ok, so that was my workout on Monday. I did it in a circuit routine. 10 sec rest 30 sec work and each workout i did it 3 times. Now i’m off to check out this anti wrinkle creams that work.

Chiao bellas .

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By June 8th 09, i am officially employed by a company. In this company, im no longer need to find clients to do sales, to organize event, meeting horny cheeky salesman or even the need to remember group exercise new choreography, what i need to do is learn about bones, muscle, diets and a bit of psychology ( Human behavior) in order for me to understand who am i dealing with in the work place and coach bunch of staff to improved the department services and knowledge.

The job requires me to travel..mostly around Peninsular Malaysia and maybe a lil bit to Jakarta ( regional manager based there). I was already informed that i will be in Jakarta for bit to do my training..for how long? Im not sure…maybe weeks maybe a month..as i need to do crash course on all those things that i’ve just mentioned ( bones, muscle,diets) and i need to learn and pick it up FAST! As i only have 1 half months  before i took over 100% from the person who is leaving the position. Of cos, im nervous, worried and excited at the same time, this is something im familiar with but at the same time totally new with it too!

I hope to learn and gain more experience with this company and i do foresee that i can gain a lot from here and this will do me good personally and professionally.

So, im finally heading back “home” to where i belong..i once said that i do not want to come back to this industry but i realize that  was because i was “burned” by Yfitness. i kinda lost my track, my motivation and my passion for the industry that all i could think of was getting out of it but while i was out there doing something else… i realized i miss those crazy days of mine in the gym..the adrenalin and the energy of the club..that’s when i know..i need to get back to my world…the gym.

And now, im back .

Im not sure what kind of challenges will i face while im on the job but i do know one thing for sure..handling instructors is never easy..specially when your team mates are mostly the opposite gender and being a woman as a leader to these pack…i know it’s gonna be tough. But i am prepared and ready to face the challenges. So here i am officially signing off to the sales world and back to Gym world as Personal Trainer Development Coach… YES!

On totally unrelated story, i just wanna wish my lil niece Brooklyn..happy 10th month birthday gurl…nanti kalau Auntie ada duit sia beli kau Bob stroller yang canggih manggih ar… tu kalau sia kiva usin la..LOL!

week i intend to do CIRCUIT TRAINING instead of the usual weight training.

This type of training can be versatile and it moves quickly because you’re going from one exercise to another instead of doing continuous cardio or straight set training with weights. You can do all strength circuits, all cardio circuits or a mixture of the two for a challenging, calorie-burning workout.

Circuit training combines 8-10 exercises that are completed one right after the other, with little or no rest in between. Perform each exercise for a specified time (like 1 minute), rest for no more than 30 seconds before moving on to the next exercise. Once you complete all exercises, that is considered one circuit. The total number of circuits you complete is up to you. For beginners, start with 30 seconds per exercise and increase the time as you get stronger. Another way to progress is to shorten your rest in between exercises and circuits.

To start, use the following criteria for choosing your exercises:

1. Pick exercises to work each muscle group.
2. Include exercises for agility and endurance (like jumping side-to-side over a phone book)
3. Don’t forget to work on your speed too. Incorporate sprints (if you can) or fast jogging in place.

Circuit training is great for beginners just getting started,because it allows you to build some total body strength while also working on your endurance. This can be great for a number of sports as long as you perform exercises specifically for what you want to accomplish.

Regardless of your goals, circuit training can be a great workout simply because of the variety. Running on a treadmill for 30 minutes or doing the same old machines can get boring over time. If you find you’re losing interest in your routine or that you’ve hit a plateau, think circuit training.

So this week… this is what i have come up with.

Warm up 10- 15 min.

1- Squat with lateral raise. – 1 min

2- Jumping rope- Both feet off the floor at same time.- 1 min

3- Push Up (choose your option, full push up or half push up) – 1 min

4- Star Jump/Jumping Jack – 1 min

5- Plank leg lift- 30 sec on each leg.

* Start in full/on knees push up position keeping the hip,shoulder square and tuck your abs in. Remember wearing the belt as i mentioned last week, yup exactly that you need to do”  Advance level- do this on exercise ball.

6-3 min Run

7-Tricep Dips- 1 min

8-Bicep Curl- 1 min

9-Side to side jump- 1 min

10-Alternate lunges- 1 min

11-Abs Crunches- 1 min

Rest 1 min before the next set workout .

Repeat workout for another round or cool down. You can do this workout 2 – 3 set per workout.

Remember, always do it at your own pace, intensity and level. At the end of the workout STRETCH, STRETCH and STRETCH

“I need to get back in shape before July… pengsan la sia kalau sia keep gaining weight…LOL!”

OK i’ve just finish my workout today and i’m feeling superbly good now. Nothing makes me feels sexier than sweating and working my butt out in the gym ;D Yes, i feel sexy when i am sweating,running on treadmill and felt that i did the best workout for the day. Anyway,since i know some of my readers love to workout too(or at least want to know tips)..i thought why not share what do i do when im down in the gym..working my butt off!

First thing first..i do not like to do the same workout routine every time but still maintain the basic of it. Example: If i want to work my tricep..instead of doing tricep pushup (which i did day before) i’ll change it to tricep dips today..just to keep myself motivated. I get bored really fast if i do the same thing over and over again. Moreover, your body need that “surprise” workout everynow and then…this is to prevent your muscle from getting TOOOO comfortable with the routine. You get me?

Before i lift any weights or do any body toning workout..i normally would run  my ass out on the treadmill/cross-trainer/bicycle or just me running around the room like “orang gila” for at least 15 min .. if not  the 15 min benchmark, then it will be my min requirement, burned 100 cal before i stop..LOL! Senang ja tu to reach 100 cal per time..:D “kalau sia lari lari around the room..sia pakai minit la..not calories burned.

*15 min cardio as a start for all beginners is sufficient enough and slowly increase the time once you are comfortable with your workout routine”

Then i would be doing some weights or toning workout.  My must workout routine is pretty much everything,LOL!! I start with my lower body..and then move on to my upper body and lastly (its a must) my abs and lower back.

And then i finish off with my stretch..again…stretching is really really important….this will help you losen up all those muscle after your workout…stretching will also help lessen the workout pain the next day…not 100% but at least better sikit badan the next day. And oh..this also will help you lenghten your muscle..unless you want your muscle to be berketul ketul la bila it fully developed…LOL!!

That’s how i workout out peeps… if u wanna know more ..u know what to do…tell me

Are you looking for diamond rings? If yes…click the link gurls!! happy hunting…

Is it true? Are they seriously thinking of doing this to Malaysia/Malaysian?? I cant’t believe this, I really can’t! I was shocked after reading the link that Dan gave me earlier ( again i am shocked..LOL! Inda lama can get heart attack oh kalau balik balik terkejut macam ni..LOL) What were they thinking ar? Anyone?

So since Dan gave me the earlier link, i tot i would drop by at this blog just to check out if it’s true..and my oh my.. i was so shocked to see this instead! LOL ( again terkejut, betul ni inda lama sia pengsan sebab balik balik terkejut) Bukan apa…I tot she would just blog about it and bitch about it, but not this! ROFL. (Go gurl!!!)

Whatever it is, i support her. As an instructor, i know yoga never deviate members from their belief but it only will helped reduce heart disease, slow down aging process, help to improve posture etc etc. For me..YOGA is a form of exercise and nothing more.

This really made me wonder, are we really that shallow? Are we really that naive and gullible that anything and everything could easily deviate us from our belief? Sigh.. i’m speechless..i hope someone at the government will do something about this..Malaysian after all is not that SHALLOW la. ( ok, ok maybe some yes…but majority no, we are not shallow, i still believe Malaysian masih ada OTAK wei).

Go read Ninie’s blog and d comments. Some of them are just darn funny la. And jewelle i think your earlier question about the yoga attire will soon be answered too..LOL!

Oh did i tell you, by doing lots of YOGA you can be as muscular as her?( woman in the picture above)

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(even for a second) if you think what i said about the muscular thingy is true… You deserved to be SMACK on the head la, BIG TIME!

Don’t you think that pink bikini top and that muscular body can be a scary Halloween costumes ?:P

urg..my shoulder blades ache, my backache and my triceps pun sakit. Arg…If this ache won’t go away in few days time…i seriously think my last session of workout must have made me grow some wings at my shoulder blades!

Yep, thats how i feel at the moment. My upper body ache like hell! Well, i have been trying to get back into shape after 4 months of not being active at all which mean i have been storing nothing but just fats for the past 4 months and did nothing about it..eh wait not 4 months,actually its 8 months to be precise! 8 freakin months!!!

Everyday for the past few weeks i could not help but notice the lil monster growing slowly but surely under my skin..MY TUMMY that is! My freakin tummy that used to be firmed and trimmed with 6 packs!! Now im getting one nice pack at my lower abs and the four packs gonna go kapoof as well…what the hell am i thinking?? I’ve been working hard like mad in the gym for the past 9 years.. ok make it 20 years of my life la( eh, i started working out since i was 7 ok, cant run away from the swimming training routine) and now i let it go to waste just like that?? What am i thinking??!! sigh…

So to punish myself…i started working out last week..didnt go to any gym though but i just did my own workout routine at home. (the benefits of being an instructor,you just know what to do and need no gym for it,hehe)I have been doing some weight lifting at home ( thanks to Daniel dumbells collection at home, not much but enough to kill myself for the first few weeks as a start,LOL!) and yesterday i did cardio+ toning workout.

I just did a simple routine workout though,but the effect,wa lau weh… my whole upper body sakit laaaaaaa…I did my fav cardio workout at home which consist of BODYCOMBAT and bit of push up,tricep push up and also abs workout… Oh BODYCOMBAT is actually a martial art workout similar to Taebo.so yes, i was acting like a silly woman punching the air,doing decoys.. shufflling forward and back, kicking the air and doing some muay thai moves too!! Wohoo! But i didn’t know it would hurt me so much..:( i guess i totally have forgotten that i have not been working out for sooooo long…mana tidak dulu this was my everyday routine…jumping, running,lifting weights and instructing people every single day..at times i still think that i am that active and fit..tsk tsk tsk…

But anyway, i had fun specially when you have your other half working out with you..Yes you read and see that right..Daniel is with me in this mission of losing weight.Poor fella..he was bullied by me all the way..at one point,he said he had enough..cannot take it anymore..Mau pengsan, he said. LOL!!

i was known as the “crazy” instructor in the gym ( in a good way that is, the “crazy” part i mean)last time.. Hehe..Guess now Daniel have tried and understand that statement now… But i must say kudos to Daniel for staying and keeping up with me in the first  30 minutes of non stop cardio session. For someone who do not like cardio or aerobic kind of a workout but still keep going that long,that’s a good sign and a good start already! So yeay to Daniel!

Heh,i can’t wait for our next workout session and definitely can wait to see the result! It may take longer as we do not have the complete sets of machine or dumbells …but hey at least we tried and most importantly.. we spent our time together doing something we like. Quality time,although its a painful kind of way to spending our quality time together..LOL!

Don’t think we will need those weight loss pills anytime soon if we keep going at this rate

Till then peeps!

However i stumble over few pictures that brought loads of good memory back to me…it made me smile and brought me back to year 2007 and would love to share this with you

Be warn: Tonnes of photos ahead:D

True Fitness BodyPump Team.

Visiting Shemah after giving birth to baby Alie.

Surprise visit from Dan to WC and Jacq in KK.

Me at Yfitness City Mall KK. Yes,that’s me doing my high kick!

At Citymall doing GX class promotion. It was a crazy day for us all..but we had so much fun

Me in New Jersey for NBA Games. I love the crowd and their energy, darn cool la! Wish i can go back there to watch the game again..:D

Hey Dum Dum give me my Gum Gum..remember that movie? Night in the museum? Yep i was at that exact museum..i had so much fun there..so many things to see,visit and do! If you ever come down here..buy the 2 days package..you will need it,trust me!

NYC night view..breathtaking! The pale “Moon” is actually airplane head light..you can see tonnes of airplane landing and taking off from Empire state Building!

My RED INDIAN man. Yes, i saw this picture in his FS while browsing through his pictures and i decided to message him . FYI, he CLICKED ON MY PROFILE FIRST. That’s how we met..we met through FS.

Speak no evil, hear no evil and see no evil Night out in KK. This is where everything started for all of us. This is where we became couple, me and Jacq become friend and got closer as day pass by and then Daniel found his second lover WC

My hair was still super lurus at this time Mana kita ni Jacq? Was it in Cocoon?

Hahah..this time ..the boys was already getting bit TOO HIGH!

Our first night out after the first sabahan bloggers meet. It definitely did not stop here..more crazy fun  outing follow up after that..:D Karaoke session, drinking session, drinking session and drinking session. Hahahhaha…Do you guys still remember the jokes we had while on the way back from the karaoke session peeps? Hahahhahahaah…man,i still cracked up everytime i remember that night!

I “cooked” my foot! Yes, this happen while i was helping my mom cooking in the kitchen, the whole kuali with minyak panas tertumpah right to my kaki…sakit dia, i can’t describe!! I was limping for few days..but that still didn’t stop me from following Daniel and the geng to go party around KK town LOL!!. But Mommy did a great job with the ubat kampung. She poured minyak gamat and sugar on my kaki and i can tell you..i did not get any blister or pus coming from my kaki..it heals nicely. But time time minyak gamat and the sugar doing its wonder on me..my GOODNESS sakit dia…argggg!!!!

Daniel and Papaj…Shamrock Irish pub. Hahah..look at Papaj expression ba..lucu eh.

Who has the most hair of  em’ all… erm i think i know who… i don’t think i need to mention siapa. LOL!! Ni semua model kecundang!

Girl’s gone wild…LOL!!!

The group that came to Daniel farewell party.

Last year was definitely a fun,fun,fun year for me. I feel in love with Daniel,meet new people an dbecame friends, i get to travel to places and definitely learned a lot of things along the way…one of it was BLOGGING! Yes, by July this year that will mark my first anniversary with BLOGGING world. Kadazanbonita was only set up in october and before that i blogged @ blogspot and friendster blog.

That’s my 2007 for you

Sport medicine and trauma,heart vascular disease,implants and other medical diagnostics. Check it out here.

Anyway, enough of the valentine thingy.Let’t talk about gym stuff.

Cardio, not many people like to do cardio exercise specially when the cardio involved Treadmill or running all by yourself in the park. People says it’s boring!!! I kinda agree on this..

So what i do for my cardio? I do group exercise classes!It’s easy and it’s fun!

There are so many class choices for you to do and join nowadays. For instance, BODYCOMBAT (my fav class )

BODYCOMBAT is a non-combat, martial arts-based fitness program with moves drawn from Karate, Tae Kwan Do, Kung Fu, kickboxing, Muay Thai and Tai Chi. Each 55-minute BODYCOMBAT class is choreographed to 10 tracks of the latest music, providing an exhilarating exercise experience that delivers ultra-fast fitness results.

A typical class consist of – warm up,combat 1,power 1,combat 2, power 2,combat 3, muay thai,power 3,conditioning and cool down. The Combat track – combination of upper and lower body workout(jab and kick) and power track focusing mainly only at your upper body. Conditioning is where you get to do all your toning workout such as push up and abs workout!

This is the movement involves in a BODYCOMBAT class- The jab, hook,cross, upper cut,front kick,back kick,side kick and roundhouse kick and the benefits you get??

• Improves heart and lung function and reduces the risk of heart disease
• Tones and shapes key muscle groups
• Burns calories for a leaner body
• Improves co-ordination and agility
• Improves bone density
• Improves posture and core strength and stability
• Builds self-confidence

BODYCOMBAT class can be addictive but don’t over do it! (not good ba- nanti muscle tia cukup rest susah oh)2 -3 times a week is good enough and oh BODYCOMBAT is a non contact fitness program,not a self defense course. (Kita tumbuk and tendang angin saja ba)

So , that’s one of the class that you can join in YFITNESS.

P/s: When you are in a combat class, dont be shy to scream you lungs out! Now,everybody say : HAI YA!!!