So this is my second workout for the week ( strength training that is…)

As usual i start my training with a warm up on treadmill incline walk 15% for 20 min with speed of average 4.5/4.7.

I got this training routine from Marriane from myomytv.com. Please refer to her website for video. I have change my method for this workout. Instead of using kettlebell, i used double handled medicine ball weighing 9kg.

The routines

18 rounds of workout. Work for 1 min, rest 20 sec.

1- Squat to shoulder press to reverse lunges ( L)

2- Same on the other leg.

3- Bent over alternating back row

4- Elevated plank climber

5- Single leg dead lift ( L) using 7kg plates

6- Same on the other leg.

Then move on to TABATA Challenge.

1- Medicine ball swing – 9kg

2- Dynamic squat.

At the end, i added another round of abs challenge. ( This was  not featured  from myomytv.com workout)

50 sec work 10 sec rest

1- Lower abs- Bench knee tuck

2- Upper abs – Crunch to press

3- Lower abs and oblique- Leg raise and cycle.

Happy trying people.

Today i decided to give my body a rest.. gonna do my next routine on Friday, Upper body routine.

I know i have been following Zuzana for sometimes now, but i decided to stop for while..not that she isn’t good.. she is! Don’t get me wrong.. i just need a new routine for a changed and oh if you are wondering..i am also following myomytv workout routine but she is very much working with Kettlebells… she’s good… you should give that site a go too… www.myomytv.com

So here’s my workout gonna be like for today…. I’m gonna start with a light warm up… 10 min on treadmill..speed 4.5 to 5.5,  incline 4.5 – 7.0 depending on my heart rate.

After that..i’m gonna do a full body workout routine..today’s target 540 reps in total.

Gonna start of with Major muscle first, it’s always good to start with major muscle first before you fatigue your minor ones..:)

So here you go :

Always alternate both of the workout till you reach 6 rounds.

1) Squats- 10reps

1a) bottom half squat/mini squat- 10 reps.

……………………………………………………………………….

2)Barbell Deadlift- 10reps

2a)Barbell Row- 10reps

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3) Chest Press- 10 reps

3a) Bottom half chest press- 10reps

………………………………………………………………………

4) Hammer Curl- 10 reps

4a) Bicep curl_ 10reps

………………………………………………………………………..

5) Barbell tricep Overhead press- 10reps

5a) Barbell Tricep Press- 10reps

………………………………………………………………………….

6) Lateral Shoulder raise- 10reps

6a) Overhead shoulder press- 10reps

……………………………………………………………………

These last 2 workout perform it each 30 reps x2 rounds

7) Front and Back barbell lunges- 30 reps each legs

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Crunch on Bosu ball or disc plate- 30reps

8a) Triple knee tuck – 30reps

………………………………………………………………………….

once all these finish, i’m gonna hit the treadmill again for the extra kcal burn at the end.. 15-20 min going uphill. Speed and incline will be the same as above.

So that’s my workout for today….:D If you decided to give this a go… tell me how you feel and how did you do…:)

And here’s my new addiction. My new cheerleading trophies  ( Ba, tiba tiba si mel)  If you wanna know the goodness of steel cuts oats…wiki it peeps…LOL! It’s all out there…a little costly… but for my health and fitness goal.. rm26 per box is worth the money don’t you think so?( ba tiba tiba)  I am craving for this every morning sometimes even at night.. it’s just so yummy and healthy.. I’m not a person who loves to eat OATS… but with this steel cut oats.. i can eat it anytime! I love the taste of it.. i normally would take this with wheat germ and a bit of bovril just to give it a taste… there is so many other ways to eat this .. you can even google it or youtube it… it’s just so yummy!!!

YES! This is my new must have in cupboard now… you can get this at Mid Valley COLD STORAGE

At the age of 30, i have gone from super lean look to not so lean look to full grown woman body.. yes, i know i should be thankful and feel blessed with these body but having been living with an ATHLETIC LOOK for almost all of my life… this changes has just thrown me out of my comfort zone!

I used to live with only less than 20% of my body fat..heck it was lesser than 15% actually. I was  lean.. well toned body..and proud of my super almost visible 6 packs ( 4 packs definitely but 6 packs almost visible) … as i aged…my metabolism slows down..my ass got heavier.. i got lazier and  my bodyfat percentage shoot up! It wasn’t that bad at first.. it was only like 18% … but as i reach mid 20′s i realized that my body started changing.. I’m growing more hips… I’m growing bigger boobs ( not that i’m complaining about it, cos it not la besar sangat) i’m also pilling up tiers on my so called 6 packs! Goodness gracious! I definitely panicked.. but did i change my lifestyle? NOPE,  i did not… I still continue eating as how i used to when i was younger ( yes, habit die hard) living in denial… telling myself  that i am still young.. i could afford to eat this much amount and i still worked out what.. so why need changes?

Little did i know… all that amount of unhealthy food that i used to take will actually stay WAYYYYYYYYYYYY longer in my system and give me the effect wayyyyyyyyyyyyyy much later in my life…by late 20′s my bodyfat percentage have gone from 15% to 18%  to 20% and now at the age of 30 my bodyfat percentage is sitting nicely and comfortably  at 23%!!  ARGGG!!!

Everyone thinks i look good, i look sexy, i have the right amount of “meat” at the right place…but seriously.. do i feel all that? I don’t.  I know too well that if i don’t keep myself in checked all the time.. that 23% could well turned to 33% by the next 10 years… do i want that to happen?? NO, i don’t.  But genetic plays a big role in life… i have big size genetic.. i gain easily… and to lose it.. it’s not as easy as it was before. Yes, i used to gain it.. and lose it back just like that… and because of this ” magic” now you see, now you don’t weight.. i also have “earned” few stretch marks here in there in my body part… sigh.. but i am still thankful that i don’t have it on my arms..:( oh and don’t mentioned about cellulite’s… I have tonnes of that in me.. I’m more than willing to share it with you if you need some… My whole legs  covered with them! YUCK! As i get older… it becomes more visible… it scares the hell out of me!

Can we all lose our cellulite?? NOPE! We can’t ..again.. this is your genetic..you have to live with it as i am now… all you can do.. work out hard and hope that all that muscle you have gained while working out .. will cover it up for you…

So now, at the age of 30… i am just picking up the pace again where i have left when i was at the age of 27… i stopped working out completely from age 27 till 29 1/2 and i’m paying it now with all these unwanted extra pounds on me….

It’s hard to be honest, working out is something that i need to adapt to again after so long.. but if i want to live longer and healthier.. i know i have to make the sacrifices now for my own future… nothing comes easy anyway in life.. you got to work to earn it. Either in smart way or hard way…..

As for healthy eating habit… this is another part that i am still learning at the moment.. and trying to make it a habit.. BLOODY HARD,  i know. So to those people out there…who keep asking me about food… my advice to you is… if you think you can’t make the drastic change and know well that you will fall back to where you came from after 1 or 2 weeks of healthy eating… i would say, start with just cutting your normal portion size by half , after 1 month or so move on to cutting/ eliminating the bad food from your list ..1 or 2 item at a time and from there..slowly increase the amount… and if you ever fall back to old habits.. don’t give up.. keep going.. It’s not the amount of time you failed counts but it’s how determined you are with it….:) I know i have fallen back to the ” bad eating” category few times now.. but i pick myself up again whenever i think i am there…healthy eating habit can be tough.. but it can be tough only if you want to make it tough on yourself…. being healthy is all up to you at the end of the day.. if you are not ready for it… memang susah,  but if you have that clear mind set of what you want.. i believe..everything will be easy for you.

So here i am today… at the age of 30… i am now  working my cute round butt out  with my crazy cute round butt husband in the gym where i’m attached to now…. Will it be easy for both of us.. NOPE, it won’t but i have put my mind to it and i know nothing can stop me from trying to achieve my goal of 18% body fat… well unless if im pregnant la that is… LOL!

” Crossing my fingers and toes really hard now”

Walking up to the foot of mount kinabalu was not that challenging, that’s because there was already a ready path for you to walk. Yes, they have made it easy for everyone.  Along the way,i see few people who could not continue the journey due to the altitude sickness. I was so worried i may get that or my hub.. but im so thankful to God that he made our journey easy.

As soon as we reach the foot of the mountain, the terrain got steeper. But you won’t realize it until you  see the day light. I am glad that we actually did the hike on dark nite! If not, i don’t think i could continue the journey as i fear of failing on that steep terrain! CURAMMMMMM! The only thing that holds you in place is the big huge ass rope which was pinned down on the rock with that metal piece..er i dont know what you call them but yes..they are securely fasten on the ground. The only thing is that…. it can be a lil too short for you to hold on to the rope..so you actually need to hunch almost like squatting position to hold on to the rope while going up on the steep terrain. Can be bit uncomfy and the rope is kinda wet too from the rain day before.. so a pair of good gloves is highly recommended during this hike. Waterproof gloves preffered.

The 2.5 or was it 2.8  km hike up to the peak was the longest for me.. it took 3 hours for us to reach the peak from Laban rata.. that’s because everyone is going on really slow pace to be able to adjust themselves to the altitude changes. My advice, really stay with the slow pace…. whoever wants to run ahead of you..let them be.

The view from above was spectacular! I remember  i keep telling my husband how beautiful the view is…Seeing those lil lights coming from the houses below, cars head light, the stars shining at you…OMG! It was just sooooooo beautiful! I was really really mesmerized and adui..The air was sooooooo fresh!!!

We arrived at the peak just on time to see the sun rise…the yellow, orange colored …with hint of blue and white skies..hmmmmm.. i really feel like im in heaven. Syiokkkkkkkk….

But malangnya, you can’t stay at the peak for too long. Specially if it’s windy… it’s just toooooo freaking cold up there! I was there less than 10 min and have to come back down cos my hand was already freezing up and getting numb but we managed to spend more time at the bottom to take more pictures..

Coming down from the peak to laban rata was not as challenging as i thought it would be..It was ok except for the steep terrain part but if you listen to your guide carefully… you should not have an issue I came down in one piece didn’t i?  ;)

All in all, i am very happy that i finally made it to the top. It has been my long overdue dream to be up there, to experienced it on my own and what makes it even sweeter is that i climbed mount Kinabalu with my husband and i  am very proud of him!

I officially can now call myself and husband a proud and happy SABAHAN!

Here’s the pictures of us on the second day…. I will give an update on what you should bring up to mount kinabalu if this is your first time based on my experience climbing mount k on the next post..so stay tune!

Ugly Sister peak

Heaven ..

The rope that holds you in place..:) Steep eh?

Our Tour guide Mr Lidi

here’s the picture that tells you we have reached the peak !

And If you ask me would i do this again if i have the chance…..My answer:  YES, I WOULD!  But not  to Texas Work Injury Lawyer cos i have no idea how to be a lawyer

Climbing mount Kinabalu have made me fall in love with my hometown all over again…. There is no place like Sabah!  I’m already missing you very much.. will see you again Sabah in 6 months time from now..hopefully!

So here’s how i’m gonna do it today.

3 sets of 20 reps for each exercise.  It’s a total body workout… and this workout consist of 8 exercises. EASY AIN”T IT? ;P

I have to change the second workout. I’m not confortable working out in an area where there’s full of men. so instead of using pull up bars, i’ve change it to prone lat pull with resistance band workout.  You will still be targeting the same muscle anyways…

1- Diagonal Woodchop

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2- Gymball Latpulls with resistance band.

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3- One leg squat

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4- Gymball Dumbbell alternate presses

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5- Reverse lunges with Dumbell

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6- Alternate Dumbell push press

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Same workout just that i will be using one hand at a time instead of double hand doing push press.

7- Barbell Rollout

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8- Side plank.

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So yep, that’s gonna be my workout for today.

And here’s riri video with nicky singing FLY. loving this song. This is where i got the the theme for my workout today.

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“happy valentine’s day to you and your partner, go out and enjoy it”

“Looking pretty tonight babe, mesti ada hot date kan today? Happy valentine day to you..have fun!!!”

Yup, the whole day i’ve been wishing everyone happy valentine’s day today.. feels good about it. I mean i get to wish everyone and put a smile on their face..regardless if their single or not, i believe at the end of the day..everyone want to feel important..noted and cared for even if it means by just wishing them HAPPY VALENTINE”S DAY.

Today i’ve seen so many couples walking hand in hand..ladies getting gift, flowers.. brought me back to m younger year..when valentine day was celebrated the same way too. Hmm.. those were the days.. carefree and not much of responsibility.

Anyway, i celebrated my V day slightly different this year. Instead of whacking food,sitting down on couch in front of tv and adding on more pounds on my belly.. i spent my time on the gym floor sweating and torturing myself. Yup, i was busy working out and at the same time wishing anyone and everyone that i know..happy valentine’s day in between. It’s actually very uplifting you know and with that workout .. i managed to burn 635 calories! Thanks to my polar watch and HR monitor belt.. i managed to track my progression today.. i mean before this i only can count  my calories on the treadmill but while doing my circuit i have no idea how much was i burning! I thought i’ve lost my HR monitor but found it in the store room recently and took advantage on it straight away..guess now..my polar watch will be my fav new tools in gym..yey!

Oh my workout today was 300 reps workout and of cos i did one of zuzana’s workout again.. too lazy to think on my own..:P lagipun si zuzana’s workout cukup berkesan for me..so why susah payah when there is already a way for you to copy and buat ja kan? hehehe yes, yes..im too lazy in that sense..

“aiks, sia lapar pula tiba tiba now.. hmm thinking to whack that blackberry in the frigde..eh wait it’s not blackberry it’s blueberries actually heheh..mimpi phone blackberry kejap”

Anyhoo.. i need to mandi now.. mau rehat kejap and then masuk bilik tidur..tmrw sambung workout lagi..yes, workout is my ecstasy nowadays and i’m addicted to it!

My target by oct this year..hopefully i can do it..and itupun kalau sia inda pregnant yet.

P/s: i don’t know who is this lady..but i want her body!

Anyway, i am writing this post to tell you my new year resolution. It’s not a hard task i believe but all i need is good discipline and a good dedication to it… i do not know how or what the results gonna be from doing this but i do know one thing.. i would be able to understand my eating habit more and maybe i could help myself and you to be a better healthier eater at the end of this project.

I am planning to do this “project” for 6 months.. i want to see how bad/ good is my eating habit. I have adopted back my workout habit..that if i do not workout in four days.. i know  that my body gets achy and i get headache!  weird isn’t it?

Anyway, so by month of Jan 2011, i will have another journal where i will write down my daily food intake. I will also put in time and how much i take ( if i can measure it la) and maybe put in wh in the frist place i take that food in the first place.. i really hope by doing this..i can understand my eating habit better.

I also plan to workout during my pregnancy time ( that is if im pregnant by next year, apparently Daniel said my honeymoon period is over..time for me to have baby, pandai kan dia? Macam senang ja mau beranak ni tau..tsk tsk tsk) I won’t stop and i will still write down my food intake and workout routine even if im pregnant.. but of cos..if only the whole pregnancy time allows me to workout..kau tau la kan..pregnancy time ni bukan semua easy peasy…

So yes..that is my new year resolution this year..to keep a food journal for 6 months and still continue with my workout routine like how i am doing now…i hope something fruitful will come from this

I am still working hard towards my dream body… this past 3 months workout routine has not been easy.. but i am enjoying every single bits of it.. and i know that now i have actually inspired and put a motivation to most of the trainers in the gym to start their workout routine ( some even wanna try my workout and challenge me with it and that’s is the best gift i could ever give to my trainers at the end of the day. Good inspiration and motivation And i feel thats the best gift for myself and to close my year 2010.

And to those who wants to know more about mesothelioma, please do visit their official website to know more about it. Im sure they will be able to help you in so many ways and to those who doesn’t know what is mesothelioma all about..it has something to do with lungs cancers.. ( part of it la)

As mentioned in my earlier post, i will be doing all legs workout this week. ( hopefully i still can walk by end of the week,LOL)  So to those who wants to try this workout do share your result here ok?

As usual i will be doing 20 to 30 min cardio work on treadmill. Incline 4.5% on warm up and 15% during aerobic session. speed 4.5 warm up and 6 to 7.5kmph on aerobic session.

My legs workout today is not gonna be a time challenge but personal best time.

So here the workout

1- Sumo Squat

2- step up on board

3- Mountai Climber

4- high knees

5- Curtsy lunges

6- hip raises

7- single leg squat

8- back and side lunges

9- burpee

10- ketllebell swing

All this workout you need to do 50 reps each. By the time you reach the number 7 workout im pretty sure your legs will feel the burn already, but trust me you will love the burn feeling cos you know it is working for you another step nearer to get those nice sexy butt and legs.

I finish this workout in 36 min and 45 sec. I could have done better if only the stupid millipede did not turn up and creep up near me yesterday! Bloody Hell i was screaming like a silly girl yesterday during peak hour… dang it! I was so malu ok, the whole floor people turn around and looked at me jumping and screaming silly yesterday..geez! I hate that stupid creature… not only it’s so dangerous ( to me it is) but it also produce this stupid smell when you step on it! Eeeeeeeee..i don’t like!

Anyway, yea so that’s my story for you today I hope you will still continue your workout session at least 3 times a week if not everyday.. i know it’s holiday season but that doesn’t mean you need to escape from it. Also, remember eat and drink responsibly during this season..you sure do not want to add another 3kg weight to the scale kan?? heheheh

Oh also, if you are doing this workout, be sure to keep yourself  hydrated all the time.. drink sip of water ever now and then and make sure that the water filter that you ambil your water from is clean…hahahha.. some places.. the water filter… oh dear.. you definitely don’t want to know!  HITAMMMMMMMMMM the filter! eeeee..

This is the hip raises workout for you in case you don’t know how to do it

So here’s the  routine that i did  for yesterday. It was a 300 reps workout and it really did challenged my heart rate and i was sweating from the beginning till the end of this workout..which i am totally happy about

But of cos i started with my cardio routine first as my warm up I did 30 min interval cardio work. 5 min was my warm up at 4.5% incline, speed 4.5 as well.  After 5 min, the incline stayed all the way at 15% and speed/work interval for 1 min at 7.0 kmph and recovery time 1 min at 4.5kmph. I burned 273 cal just by doing this cardio work.

Then moved on to my strength training. It took me 26 min to finish this routine and of cos i took a breather every now and then because my heart rate was pumping like mad at a point..but a breather is a breather,so  you can’t stop for too long…1 min max and start again.

1- Prisoner squat with kick up- 30 reps.

2- Full Burpee ( meaning i did the jump at the end)- 30 reps

3- Pike press up ( great workout this one,LOVING IT!) – 30 reps.

4- Mountain climber- 30 reps ( I don’t count on every single leg work as a rep but i count it as 1 rep once my left and right leg did it chores )

5- deadlift and deadrow- 30 reps. ( reps counted as 1 when i finish doing one row and one deadlift)

6-Superman plank- 30 reps ( this was really challenging for me! I was wobbling everywhere and really trying hard to find my balance)

7- intermediate tricep push up with leg lift- 30 reps.

8- Chest lift- 30 reps.

9- Jump Lunges- 30 reps ( every single leg jump counted as 1 rep)

10- Bicyle- 30 reps( left and right counted as 1 rep)

So yep that was my workout for you peeps out there …if you don’t know how to do this workout and would like to know more… you can either google it or go to zuzana’s site ( cos most of the workout is from there) or you can just contact me here..heheheh

P/s: Some people don’t understand why am i doing this to myself..they think that i wanna look like steel building, packs of muscles and all that sort and they say that looks ugly on women, I agree it does..but i am not heading to that point, i don’t peeps..i just wanna look healthy, sporty and tone. And definitely, cutting down my bodyfat percentage..it’s getting TOOOOOO MUCH on my waistline dy..and im scared of that.. im still young and i don’t wanna die early. i may look lean to you now…but my BMI and Bodyfat percentage tells me a lot about how much i actually still need to lose those extra kilos…and dang it..cellulite is creeping in on my legs now too!!! ARGGG! UGLYYYYY!!

Today’s post not gonna talk much about workout but it will be about my dog Gummi.

As you all already know, she has been diagnosed with chronic kidney problem recently and it was a heart breaking news for us but we are trying to cope with it the best way we can.

No one can tell how long will she still be with us but both of us hoping it will be few more years, i’m not ready to let her go…honestly.

It has been 2 days now since she’s on her dialysis pill… she seems to be coping well with it..she got her appetite back but she seems to be drinking less water..another headache and scary thing to see… if she get’s too dehydrated..we will have to admit her and get her on drip. SIGH…

Dan checked online and did some research on this kidney problem..apparently it’s a common thing for dog over the age of 4.. so to those of you out there who have a pet dog who aged more than 4 years old, i suggest do go and have their blood test done at least once every year if not 6 months once… that’s how i found out about gummi’s problem anyway.

Blood test won’t cost you much , i believe it ranges from rm50 – rm100 depending on the place and clinic that you go to. Gummi’s blood test cost me Rm80. What cost us the most is actually her can food formulated specially for kidney patience..which is at Rm8.20 a day and her dialysis pill that she needs to take daily which is at rm2.75 each pill.

She will be going back to the clinic again next month and get her blood test done.. hopefully some improvement on her blood reading… Im really hoping it will improve and not go spiraling down the drain although i know kidney once rosak..no turning back sudah….but still i am hoping for some miracles…

I will update this blog on Gummi’s progression every now and then..

Anyhow, here is my workout for this week…550 reps workout.. actually i tried doing this last week but i could not finish the whole routine sebab ada saja yang mengacau time time sia workout ..got fed up with it, i left the workout just like that.. but im gonna finish it this week and hoping that no trainers give me a heart attack or headache while i try to chill and relax and get my workout done! If not im gonna ask them to buy me a corsets next time around cos they’re hindering me from getting my six pack done! DANG IT!

My routine:

for warm up i did 20min  cardio  at 15% gradient , speed at 5.5 max.

My strength training:

1- Full squat with 10kg barbell.- 50 reps

2-Curtsy lunges leg lift with kettlebell 15 ponds- 50 reps

3-Pike Jump- 50reps

4-Butt raise – 50 reps

5- deadlift with 10kg- 50reps

6- Leg elevated dog pee workout- 50 reps

7- half burpee and push up- 50 reps

8- step up chair with hamstring stretch- 50 reps

9- over the chair kick- 50reps

10-side plank- 50 reps

11- small abs crunches- 50 reps.

so yup guys, that’s my workout for this week… of cos it wont be all the way 550 reps workout ..i will mix it with time challenge again.. but have not decided on what it is just yet. Once done, i will info info sini…

Oh i forgot, aside from her dialysis pills and diet, she is also required to take vit b and c to help her immune system.. half a pill a day and yes..it’s human vitamin b and c that she’s taking…Doc advice.

And her dialysis pill have to be chilled below 4 degree Celsius

And this is her after her clinic session the other day

Eating her carrot…:)

So today i’m gonna write a post about it and hope this will help you choose the right one, save your money and achieve your goal at the same time.

1- Education: A personal trainer should be certified through a reputable personal training organization. An exercise science or other related college degree ISN”T NECESSARY, but the more education your trainer has, the better your workout will be.

2- CPR- Your trainer should have an updated certification in CPR and /or first aid.

3- Experience- Make sure your trainer has a few years experience, specially in relation to your goal. To me this is the most important part in choosing your trainer, having an experience is way more valuable  than having someone with all those certificates in their hand but cannot deliver the result at the end of the day. I’ve seen a lot of these nowadays, they have all those expensive certification..but the way they teach, the technique and handling their client…NO COMMENT!

4-A good listener- Good trainer will listen closely to what you say and will make sure he/she understand your goal.

5- Attention- A good trainer will also focus on you 100% during your session.

6- Tracking progression- A trainer who will keep track of your progression and access you regularly and make changes if necessary on your program.

7- Personality- Is also an important factor in choosing your personal trainer. Make sure you are able to get along well with them and be able to ask any question comfortably.

8- Get a referral- from a friend who’s had success in reaching their goals with a personal trainer.

Well, that’s it from me today, i hope this post will be able to help you in someways,  if not i would advice you to get a personal training books and read about it more to understand PT better

I know it’s late to update my blog at this hour but i am excited to share this workout routine with you all, LOL! Tomorrow i will be doing my 600 reps workout and dang peeps i believe this will be high intensity workout even for me.. but im gonna push myself this time around as much as i can…

I don’t know how fast i can finish this whole routine but im hoping it won’t be more than 35 min.. so let’s see.

Anyway, im gonna call this workout MAD WORKOUT just because i think it is mad workout…hahhahaha.. but if i can do it…so can you All you need is positive thinking, determination, will power and believing in yourself that you can.. and you will be on the right track then.

So here’s the routine…

600 reps, personal best time.

1-Elevated leg lunges (R) – 30 reps

2- Elevated leg Lunges ( L)- 30 reps

3- Move to the side push up- 60 reps

4- Diagonal touch down push up ( R) – 30 reps

5- Diagonal Touch Down push up ( L)- 30 reps

6- One legged leg lift Bridge – ( R) – 30 reps

7- One legged leg Lift Bridge ( L) – 30 reps

8- Mountain Climber – 60 reps ” my current fav workout ”

9- Triple abs knee tuck- 60 reps

10- Low jump jack- 60 reps

11- Full get up – 60 reps

12- Dead lift- 60 reps

13- star crunch- 60 reps.

So yep that’s your MAD WORKOUT for today Im still trying to get pictures for all my workout but having to do it at the gym and taking pictures in gym.. bit leceh la…

Im sure one day i will be able show some pictures here..be patience yea guys..If you have any questions on how to do the workout routine, just drop me the question here and will try to write it step by step here

Ba ok la peeps, i need to get back to some Personal Creations christmas gifts thinking mode, since you know… Christmas is just around the corner now… which mean i need to start thinking what can i give Dan for his Christmas present…heheh i can’t wait!

That was me back in year 2007.. this time badan kurang sudah but i still can see my 4 packs..although not as good as back in early 2000…but im determine to get back to this shape… give myself at least 1 year to be back to where i was..itupun kalau sia inda pregnant la by next year…LOL!

Today i did zuzana’s workout again the 8 drill workout..i was really running out of air while doing it.. i guess i really should not take spicy food before working out la kan? But i can’t help it ba.. the sambal at AYAM PENYET RIA shop is sooooo super duper delicious and after like weeks of mot taking any fried food..fuyoh, i tell you the taste of the sambal and fried chicken is superb! hahahha…sigh there goes my diet again!

Anyway, starting from next week i will be busy again.. another round of training, another round of headache and heartache…i just met the group this week thursday..so far ok, but nothing beat the last batch trainers..i love them I had fun with them too

Oh ya.. memandangkan im too lazy to blog, if you wanna know what is 8 drill workout..just go to this wonder woman blog  www.bodyrock.tv ( her name is Zuzana) and type 8 drill workout ..you can find loads of workout there..and she’s super hot too!  :D

Ba ok la i better get back to my exam tables browsing now.. speak to you guys again soon ok. Have a great Saturday night and Sunday tmrw.

Hugs and kisses you all!

Im going to do this butt and leg workout soon..Cross over lunge with leg lift

Today im gonna talk about spot reduction. Lots of you out there wanna know if there is a specific workout to lose the size of your specific body part.. im gonna tell you this… honestly there is no spot reduction workout out there! other than to work the whole body out and reduce your body fat percentage…

Don’t understand what is spot reduction? Basically, spot reduction is like you asking me..how to have six pack or how to make my legs look slimmer and smaller and bla bla bla… you get the drill right? I am always asked this 2 questions..how to make my tummy smaller and how to have smaller arms?

Im sure the reason you ask this questions is because you have read somewhere in a magazine saying that by just doing abs crunches or triceps extension it will give you a size smaller..RIGHT?? If you believe that magazine 100%..u are really just wasting your time,energy and effort. There is no such thing as spot reduction..unless if you really work your whole body out burn calories and reduce your body fat percentage. It’s as simple as that peeps.

God is really clever..he never wants you to get away with it easily cos if so, you will take it for granted.

How long does it take?? This is the next question that i always get… simple.. this all depending on your workout routine, how often you workout, what is the duration, what is the intensity and of cos.. YOUR FOOD INTAKE! If you run on treadmill for hours burning only let’s say 500 calories.. but whacking mcdonald’s or KFC ( that’s easily 1600 calories there)… i can tell you… the result will never be there.. Ok, wait … it MAY be there.. but you will still be covered with layers of fats.. so you won’t really look lean anyway..again im sure this is not the result that you want right..so yea.. skip your fast food…LOL!

Food intake or diet is really important in order to help you look leaner and toned but you should never skipped your meal!. IT IS VERY UNHEALTHY TO DO SO.. you should still eat even if you are on diet.. just watch what you put in your mouth, trust me.. while you are working hard, you should reward your self a little…don’t punish yourself till you don’t wanna eat… you get what i mean? Like me, i still indulge myself with some of my fav food once in a while…but i make sure i cut down the portion. you already been working hard, rewarding yourself once, i believe its ok.

I too used to think skipping meal is good… LOL! I WAS SOOOO WRONG! Although i lost the weight but i tell you..it’s only temporary and when you start feeding yourself back again..wohoooo your weight will shoot up high like DOUBLE!!! and to be DOUBLE it only takes you like 2 months! I was there…back in 2007/2008.. my weight was only 47kg.. no i don’t have intention to go down that low… but i was stressed out..jobless, debts pilling up, can’t get a decent job… when im stressed out..normally i don’t have the appetite to eat.. so i skip meals…

2008 month of sept, i was given an opportunity to work with an event company… by month of Dec.. i was weighing at 52 kg in like what…2 to 3 months? FROM 47 freaking KG!!! and the weight did not stop there… it went on till 57kg!!! Goodness me! Now standing at 5 feet 2 inch..weighing 57kg..im really working hard trying to lose this weight… to lower down my fat percentage to at least 20% from 23.5%…and it’s real pain in the ass work that i need to do.. but im not giving up on it.. i know i deserved all this weight because i did not take good care of myself for 2 years and half now..

So far i have been on track for the pass 5 weeks.. been doing my work out everyday…alternating strength training and cardio workout.. like i said..it’s not easy… but hell i am enjoying it! It makes me feel good,healthy, sexy and alive!

So i hope with this post, i have helped you in some way to understand that ..there is no spot reduction in working out and most definitely..NO SHORT CUT IN LIFE TOO.. everything comes with challenge and perseverance..kalau inda..mana bulih survive kan??

P?S: I forgot to put this in on the “HOW LONG DOES IT TAKE”… This also depending on your body weight..the bigger the faster you will loose the weight.. the smaller..the longer it will take.. why? Because of  the liquid or water amount in your body and also how much fat you can burn … smaller people sikit air dalam badan and lemak..itu la lambat mau kurang..

So yep this is our 5th week of exercising together in the gym,it has been quite a journey for Dan and i.

Our transformation is not as crazy fast as all the reality show that you see on tv… but we do definitely see the changes in our stamina,strength and energy. Weight wise, not much. I guess that’s because we are not on strict diet but still on our normal diet just cutting on the portion wise.  But then again, this may change once we hit the 6th week.. we will see….

Dan’s measurement due next week, i am really hoping to see at least a small changes if it’s not big.  At least that will give me an indication that the workout i gave him this past 5 week is working for him, if it doesn’t…i will have to change his program again and definitely going on strict diet! I must admit we have been slacking a lil bit lately on diet wise during the  Halloween party  and Deepavali celebration. Dan and i have been consuming alcohol and of cos the “rich” food.

Alcohol is  bad for those who wants to lose weight only because the energy from alcohol cannot be stored so it must be oxidised and converted into energy for immediate use by the cells. While our body uses up all the alcohol circulating in the blood, the oxidation of fats cells, carbohydrates and protein becomes suppressed; because of this more of these macronutrients are forced into storage than under normal conditions without alcohol hence why Alcohol can make you fat in an indirect manner. In layman term, what ever you eat during the day won’t be used as energy when you have alcohol in your blood stream…hence..the weight gain.

Here’s something for you if you wanna know more about alcohol and it’s energy.

1 gram of alcohol           =   7 calories

1 gram of protein           =   4 calories

1 gram of fat                  =   9 calories

1 gram of carbohydrate  =  3.75 calories

Anyway, so this week my workout will be

22 min of cardio kickboxing as for my warm up and then doing full on Zuzana’s workout this week.. gonna see if im gonna die flat today or not…LOL!

Will post the whole workout later in the evening ok?

Oh BTW, today i was in NTV7 breakfast show again and then i saved a cat in the middle of busy highway.. FEDERAL HIGHWAY..poor thing she was so scared.. thank God i manage to save her in nick of time… nasib juga la teda kereta laju..all slow moving traffic..i feel good..although sia kesian the cat and worried that i can’t find a good home for her.

Sorry for the lack of update recently, been really LAZY! LOL! Just wanted to chill out at home after working out in the gym.

As you all already know this is our 4th week and still going strong. Im proud of what we have done so far, what we have achieved. If you ask me how i feel really,what i think about all this workout.. HONESTLY..IT”S PAIN IN THE ASS! That’s the truth! But we all know there is no other way you can loose weight and be healthy at the same time..other than to workout. So to me, the PAIN IN THE ASS is a good pain at the end of the day…LOL! What makes it even more worth it is when you get to see the result and when someone start saying  ” hey you looking good now, or hey you’ve lost some weight huh?” That’s the best thing about all this..it’s all worth the pain and i can’t wait really to see my body gets back to where it used to be.. it may take a year.. but i will try to go on till i see changes!

Anyway, here is my score for Monday and Wed circuit.

Monday

1- Side step up- 17, 17 ,16

2- Santana Push up- 4, 6, 6

3- Rock climber- MIssed out the first set, 32, 32

4- Deadlift- all 3 sets – 14 reps

5- Tricep Dips- 17, 15, 18

6- High Knee- 41, 41, 46

7- Bicep Curl- 17, 11, 18

8- Lunge backward- 11, 10 , 10

9- Shoulder front Raise- 15, 11, 17

10- Leg lift, star crunch, butt lift- 8,7,4

11- Plank all 3 set 30 sec.

Now let’s see Wed score. I have changed a lil bit of the routine as i find some of  it bit too easy for me..

1- Prisoner squat with knee lift- 13, 10, 11

2-Santana Push UP- 5,8,6

3- Rock climber- 33,29,31

4- Dead lift- 14,14 12

5- Tricep Dips- 16, 20, 17

6- High Knee- 43,43,44

7- Bicep curl- 13,19,19

8- Lunge backward- 10,11,10

9- Shoulder front raise- 13,16,18

10- Side hip raise ( L)- 13,15,11

11- Plank- 30 sec

12- side hip raise ( R)-  13,14,12

I also have added bit more weights on wed routine as compared to Monday.

Enough talking about my workout score, now let’s move on to something that is really interesting.

Do you love to eat/drink soy? Anything with soy? If yes, i suggest you sit and think and read this article before you go further with it.. of cos, it is up to you to see and evaluate this yourself. I have stopped taking soy product now… and even if i really want to take soy product, i make sure its only once a month. Unlike before…My master trainer told me about soy..it freaks me out .. but i think it’s best that you read it up yourself. To me, media plays a big role here..how they cleverly made us believe  everything 100% without actually really think about it further… here’s one of the link i checked today..

http://www.soyonlineservice.co.nz/ or you can also just google it yourself or if you don’t want to Google soy maybe you would like to know more about casablanca ceiling fans instead…LOL!

Enjoy your reading on soy peeps.. hope that help you a lil

This Monday marked our 4th week in doing our circuit workout training. I am slowly changing this workout to make it a lil more challenging by week to both of us.

So this is my 4th week workout challenge.

Warm up as usual 30 min Cardio everyday.

Circuit training only on Mon, Wed, and Friday only.

Going for 3 sets of each workout, 30 sec per workout and rest 10 sec in between workout and rest one minute in between sets.

1- Side step up.

2- Santana Push up – Got this workout routine from ZUZANA.

3- Rock Climber

4- Deadlift

5-Tricep Dips

6- High Knee

7- Bicep Curls

8- Backward lunges

9- Front raise shoulder

10-Leg Lift, Star crunch and Butt LIft- Courtesy of Zuzana’s workout.

11- Plank

So yup, that is it for this week 4 circuit training. I will post some workout tips tomorrow.. but for now, that’s it folks.. need to get some sleep dy.. Penat from Mimi’s halloween party and today’s karaoke session with Kathlivan and Angelina di sunway

This pic was taken waaaaaaayyyyyyyy back in year 2007/2008..badan that time masih fit..now hmmm…need to do lots and lots of work!

The truth is no matter how many abs workout routine you do in a day,weeks or months..omitting cardio in your exercise routine won’t give you the six pack! It’s as simple as that people Cardio work will help you lose and burn all those extra fats..so, rajin rajin melarikan diri peeps

Of cos, aside from doing cardio, you will definitely need to watch what you eat, train your entire mid section muscle and always challenge your workout routine..staying too long with the same routine will not improve your muscle and body.  So challenge yourself guys!

This link here and here will definitely able to help you with understanding a lil bit more about your abs workout. Here’s some links you can check about abs workout.

Good luck peeps!

SO TRUE!! HE IS SUCH A PAIN IN THE ASS!!! INFACT I THINK THAT NITE.. SOMEONE STUFFED CACTUS INTO HIS ANUS!  I thought he was my friend but i guess i was wrong on this one, he should have this sticker, sticking on him 24 hours! But then again, i should have known better.. waktu kerja dulu sama dia, ramai juga my colleagues yang lain tell me..he is really cunning and kuat tembirang..i guess now it’s true! Oh well..

Tembirang la kau sebanyak mana..akhirnya..tembirang kaling kau tu akan terpecah keluar juga seperti mana kau tipu sia yang kau akan simpan my secret dulu kan?? TSK TSK TSK.. kau sudah tipu sia sekali.. sia masih terima kau sebagai kawan, now when you said my wedding reception is crappy.. i think that’s a lil too much Mr and i don’t think i can forgive you that fast this time around! As friend i think you should be happy for me and  not coming to my wedding and  bitch about it to another friend of ours and walk away from the dinner reception as soon as we walked in. So insulting i tell you.. no respect langsung! Kalau jeles cakap.. jangan bitch about our wedding to our other friends who was sitting next to you the other day..and if you can’t afford to have garden wedding for your wife.. MAN UP DUDE.. wedding is all about your budget and preference at the end of the day..BUKAN siapa lebih kaya and siapa punya wedding lebih grand! Or telling others that our wedding ceremony should have been this way and that way.. Let me ask you this ,WHO ARE YOU AGAIN???!!  DID YOU CONTRIBUTE ANY THING IN THIS WEDDING? IF NO… shut the fuck up already and MAN UP TO YOUR WIFE and tell her..sorry woman i can’t afford garden wedding like this. We just have to do it in a hotel ballroom!  I mean,you must be hurting and full of envy that nite…. that you turn into such a sour man!

Aiya, ni la ba ni kalau orang yang suka tembirang and menunjuk and inda mau mengaku kalah.. susah!

Hmm…banyak lagi sia mau cakap.. tapi cukup la sampai sini ja ni malam.. sampai sini ja la sia meluahkan geram and sakit hati sia.. marah memanjang pun teda guna juga…

Bagus lagi sia cakap pasal weight loss supplements dari buang karan cakap pasal dia.. bulih lagi sia cari cara macam mana mau lose weight…LOL!

Im sure by now you all know that Dan and i have been working out everyday just so that we could reach our weight goal by month of Dec . He wanted to lose 4kg and i want to lose 5kg. Pretty small amount of weight to lose if you look at the numbers..but it ain’t easy work to achieve that for sure. YUP! Oh well, at least we know if we continue to be active and healthy we wont be needing medicare supplement plans anytime soon kan?

We are now just trying to understand our dear friend “CALORIES” at the moment. It’s sure is driving me nuts understanding what food contain how much calories..and how long does one need to workout just to burn one bloody DONUT! 1 freaking DONUT requires you to run at least 30 to 40 minutes on treadmill! OMG!!!

But i don’t want to drive myself up to the wall just going on counting calories.. so at the moment, my diet will be as per normal but i will just be cutting down my junk food intake ( yes, i do take  junk food specially gummy bears and potato chips) my portions will be lesser but will take more vege and fruits! That’s as far as im going with dieting for now,  with us working out everyday..we definitely need the energy..cutting down thing too drastic will just “kill” us both. I want to be healthy not falling sick.

Anyway, not gonna prob into diet too much for now but i will share with you a very basic workout program for real beginner. This workout is easy to follow and it does not take too much of your time in the gym . oh actually you can also do this at home that’s the best thing about this workout.

Dan and i did this workout this whole week..

MONDAY To FRIDAY – 30 min cardio everyday.

MONDAY, WEDNESDAY, FRIDAY- Circuit training workout.

“always alternate your workout , never over do it with strength training”

Squat, push up, running on the spot, front lunges, bicep curl,star jump, triceps dip, shoulder and planks- all of these workout you only need to do 30 sec each. once you complete the whole circuit you take 1- 2 min rest in between before you start your second round.  We only did 2 sets.

This workout is so easy to follow but yet it will work your whole body and it will burn calories too! This workout is great for beginners.

If  you are new to exercising, this will definitely takes the air out of you but don’t give up..continue with it..take your time..you are not competing with anyone here.. what’s important is the technique and the feeling of  sweet victory after finishing the whole workout.. that’s the important bits! Trust me…the first time is the toughest one…but after that ..it will feel much easier and fun to do. Im sure Dan can tell you how he feels on this one

And oh, if you feel sore the next day..that’s normal. That’s what we call Delay onset muscle soreness ( DOMS) you should be feeling good if you get that pain..that’s mean you are really working your body and you should still continue your workout routine by just doing a lite cardio work follow up with flexibility workout aka STRETCHING!

Walaa…that’s our simple program for this week…

And oh, if you decide to do this workout and think 30 sec for you is just too much.. you can also change it to 20 sec of 2 sets..no issue….

Please also consult your doctor  before proceeding with any workout if you have health problem.