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

……………………………………………………………………..

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

……………………………………………………………………………….

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”

Anyway, You can find the the article at this link here : Get rid of love handle also if you wanna check out czech glass beads it’s amazing here

Back to the article, there’s some minor correction needed

1- The picture for squat to bicep curl- picture is missing the bicep curl part. So you need to do 1 squat and while coming up you need to do bicep curl. That’s what squat to bicep curl is. At the news, they only show squat position.

2- The last shoulder workout..it’s called Alternate shoulder workout not stretch. It is not a stretching yea It’s a workout.

3- In order for you to have a PERFECT 6 packs, your body fat % will need to be around 10% .

Ba ok la… i gtg ..speak soon! Take care you all!

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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I got this tips from a magazine so i thought why not share it here with you guys. I never try this method before but i tried the protein portion and tried to follow the serving size all the time The rest, have not tried it yet. But i guess after this i will.

1- Carbohydrate - Size of tennis ball

“According to this mag, not all carbs are created equal, so always go for those low glycaemic index to prevent sudden rise in blood sugar levels. A tennis ball- sized serving of brown rice ,whomeal pasta or sweet potatoes is a sound portion.”

2- Vegetable- Size of a large bar of soap

“Have variety colors, because that will provide a wide range of nutrient. Veg is also high in fiber so it will keep you feeling full longer. You can’t really eat too many fresh vegetable though, so just keep pilling them up on the plate. ”

3- Fat ( yes fat! you need that in your body trust me) – Size of a matchbox

” Getting enough fat is really important to keeping you in good shape . Not only does it promote fullness and prevent snacking, but many vitamins and minerals also need fat to be properly absorbed. Quality fats such as those found in oily fish,olives and nuts should be part of each meal.”

4- Protein- Size of your palm/iphone

” High- Quality protein, such as chicken breast or tuna,should be th ebiggest item on your plate and make up around on third of every meal. Aim for portion the size of  a smartphone such as iphone, so tha you get filled up and avoid snacking.”

5- Condiment- Size of snooker chalk

“Ketchup, mayonnaise and other condiments are often full of sugar, salt or fat. So try to limit your consumption to a small serving”

There you go, hope this guideline will help you with your diet

Ba ok la, time for me to mandi. Hmmm how i wish i have a bath tub at home..syioknya! Then after that i can cari hot tub covers kan? LOL!

“

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 .

This is a variety of lower abs workout ranging from beginner to advance level. Please go with  your own level accordingly and do the reps according to what you can do without compromising your technique.

Some video comes with technique cues and some with reps.. whatever the reps that you decide to do, remember to always listen to your body even if it means that you can only do 5 reps … be happy with it. Your strength will definitely grow as you go with your workout..be patience with yourself

1- Lying crisscross or also known as SCISSOR

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2- Leg lift

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You can follow the speed of the workout recommended on this video to challenge your lower abs but remember DO NOT ARCH YOUR LOWER BACK! And if you are doing just that, lower your leg just to the point before your back start arching.

3- Hip Raises

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NOTE: Do not swing your legs up and down, control the movement when your hips coming back down to the floor.

4- Jack Knife

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5- modified v-sit

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NOTE: Your eye gaze should always be in between your knee, neck on neutral position do not lift your chin up.

6- 4 times abs

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7- gymball roll out

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8- hanging knee raise or leg raise

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To some who thinks this workout post boring, perhaps you might wanna check out cypress trees instead? Mana tau you like to berkebun kan?

Anyway, i just bought this cool workout book which talks specifically about ABS and since most of you guys always tell me you wanna lose those flab around your mid section and ask me how to..maybe these few ABS rules will help you up.

So here’s the rules according to this book.

1- Don’t do sit up!!

There is no single best move for building a solid six packs, least of all the simple sit- up, as wedging your feet under a bench and raising your chest to your knees mainly work the hip flexor( kau punya join di hip) not the abdominal. Try doing Crunches and reverse crunch instead. This will target upper and lower abs of yours.

2- Work your whole body.

Such as Squats and dead lifts. These exercise require the abs to provide stability throughout the move. SO performing them as part of your training will stimulate both deep lying and outer core muscles to build strong and stable midsection.

3- Hit your abs from all angles

Doing only standard crunches meaning you will only be targeting your upper abs. Try doing reverse crunches which will hit your lower abs and twisting crunch will hit the obliques ( side abs) to help complete your packs

4- Keep your cardio short.

Cardio Exercise should revolve around interval and hill sessions rather than long steady  paced runs to maximize calorie burn and help shift the layer of fat that will keep all your hard work hidden.

In laymen term, buat la larian seperti kau naik bukit, turun bukit..lari laju laju and then slow down balik and then pick up your pace balik. Time wise you can do 30 sec run , 30 sec walk..or even 1 min run, 2 min walk pace either way..that’s what we call interval cardio.  Spending 20 to 30 min of this cardio work is a good start.

5- Ring the changes

Variation is the key to keeping your abs working and developing. If you just repeat the same old routine and don’t introduce any new exercise, your muscle will stop responding. Alternate your routines throughout the week and keep building abs.

6- Eat more protein.

To build muscle you need to eat between 1.5g and 2g of lean protein per kilo of your bodyweight everyday. Even then, you may not be able to see your six-pack if your body fat percentage is higher than 10% ( yup, you heard,read and see that right! 10 freaking percent!!) so you will need to burn more calories than you consume to shift that excess flab. So yea, kalau i wanna show my packs balik.. i need to go back down to nearly 10 percent! Hmm, can i do it?

7- Treat the ABS like any other muscle

To build your abs, work them like you would your other major muscle groups. Start with sets of 10 to 15 repetitions, leaving a day’s rest between sessions and increase the intensity by adding extra sets. Bashing out 200 reps of an abs exercise everyday will lead to a hernia, not six-pack!

8- Save the abs until last

Working your abs at the start of your session can fatigue them so that they don’t provide the stability needed for big compound moves, meaning you’ll have to settle for lifting less. Work your abs later in the session or devote an entire workout to them.

9- Stretch your core

improving your core flexibility aids recovery.Long, supple muscles allow for better blood flow which helps nutrients to reach your muscle. Look up for core stretch on the net for “hot to stretch”

10 – Get down lower

Defining the top four abdominals is easier than revealing the bottom two: unless if you include  specific exercises to work them hard. Start with reverse crunches with your legs either on a swiss ball or straight up in the air.

11- Don’t ignore the deep lying muscles

Performing exercises such as the plank work the inner core muscles that provide the stability that allows the outer muscles to become stronger and bigger.

Here’s some pictures for you to see a basic variation of abs workout.

This is a full plank. This will work your core area.

And this is side plank which will target your side oblique.

This is how you do crunches, you only need to lift your shoulder off the floor and not bring your whole shoulder touching your knee!

Last but not least, this is your reverse crunch. All you need to do is lift your butt off the floor slightly. Try not to swing your legs and hips! control your movement and work only your lower abs.

Ba ok la, enough talking about abs.. time for me to go and check some rv repairs..macamla sia ada rv kan? LOL!

“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!

So if you wanted to have all those hustle and bustle and crazy music and less privacy.. Chaweng beach is the place for you.. but if you wanted a quiet and peaceful and more privacy, cheongmon is a great place to be.. i love where we stayed.

As for the rate, Daniel was really lucky that he got it cheaper than it’s original price. He found it on the net but sorry peeps, i don’t know what’s the site called pula.. he did say something about that site but i don’t remember the name anymore. The original price for the room per nite is at RM800 but of cos we got it way cheaper than that..thanks to the site and my clever husband, LOL! Kalau saya tu..mana la sia pandai masuk net mencari….

Our room is just one of the other design they have there..there was another one that comes with their own private pool… the manager offered us that room, all we need to do was to  add on another Rm500 per nite..but of cos i said no sebab i want to shop!! hahahahahahahah..so no we did not try that room… siapa la mau ada private pool when there is like 2 public pools for us to use in that hotel! Righttttttttt???

For a week i was there, i actually never visited their pub I mean Q signature hotel pub..im not even sure if there is one..hahah so im not sure if they have Rocky Patel brand cigar or not there…sorry for those who loves their cigar and specially this brand..i can’t help you out.

Anyway, enough of talking..here’s the picture of the hotel for you to see, enjoy!!

The second swimming pool in this hotel and the rest of the hotel rooms

My fav in the room..hahaha yes, i like soaking in bathtub and the view that’s offered here…SUPERB!!! Sea view….

The walkway to the bedroom

Jeng jeng jeng… the bed!

The balcony view..facing the greenery.. NICE!!

Small TV for such a big room!

The first thing you see when you enter the room.

So yup guys, that’s our room and that’s Q signature hotel for you I highly recommend this hotel for you if you ever visit Samui in future…

P/s:  Let me tell you something funny…. in samui there’s so many dogs around…BIG FAT HUGE SIZE DOGS!!! Im not joking!! Even their strays are fat and chubby!  Most of them are very very friendly…

But i think that night when we were on our way back to our hotel…. we met a dog who is not in a good mood.  As soon as Daniel and i rode pass him, the dog started chasing for my leg, of cos i was so scare..i started screaming but Dan inda prasan yg tu anjing mengejar my kaki and still riding slow.. not until when my kaki sudah ternaik mau sampai tu handle and still screaming on top of my lungs then only he realized and speed up…hahahhahaha… if i remember that night again.. i still could laugh my head out.. i mean..which honeymooner kena kejar anjing on their honeymoon trip??!! hahahahahahahahahaha… only in samui!

Yes, that’s exactly how my body feel at the moment..there’s a time i wanna scream out loud cos my body muscle aching… and there’s a time where i feel good because i know im aching which mean i did my workout  right and i’m improving

Last Tuesday, my workout was a lil bit hardcore. I did two rounds of workout. The first round was TRX full body blast workout and then later in eve i did exercise challenge.. I just feel like i did not sweat much  enough during my TRX session so decided to go and do another exercise challenge in eve.

The result?? My legs have turned jelly!!! Yes..now i walk funny. My exercise challenge that i did really killed me legs…300 reps of backward lunges with front kick!! Finished it in 17 min..not a great time but heck i finish the challenge and i think that’s the most important part of it

Today’s workout.. 30 min rowing and 10 min countdown pike press up… i did 100++ pike press up in that 10 min.. by the 50th reps..my whole arms, shoulders, triceps….all burning and shaky, but i kept going… i am happy with the reps i did today.. but i wonder how will i feel by tomorrow..hahah

Oh have you seen pergo wood finishing??!!! Punya cantik!!! i like oh..hmm one day if sia ada duit.. i would love to tukar our tiles floor into wooden floor…comfy and nice

Ba ok la.. sia mau tidur sudah.. nanti la we speak again.. nite nite!

I did this same workout last tuesday, i just add a front kick at the end ( when you are standing up) and i did it without the dumbell la

So i have got myself a small lil diary today and will be  writing in everything with effect from tomorrow.”clap clap for myself”

Now, this won’t be like the usual food journal, cos seriously i don’t have intention on counting calories on this journal(  it’s leceh and you can go nuts i believe if you keep counting on calories) but just jotting down what i had,what time i took it,why i have it,how much did i take it (if its countable) and how many glass of water a day did i take. It’s pretty easy by the look of it…but im not sure how sabar i can be in updating the journal..that’s my biggest worries now. Sia ni kadang kadang pandai juga malas..

I hope by the 1st month of doing this food journal, i could actually figure out what is my eating habit like..is it really healthy? ok? good? Bad? So yep, my resolution this year is to keep track of my food intake and workout for another 6 months.

Anyway, here is my workout routine for today. 15 routines,every routine is 1 minute long and 15 sec rest in between set and you will need to do this 2 rounds. So that’s mean it gonna be around 30++ min including your rest period. If you decided to try this workout, please do tell me how you feel after. I personally enjoyed this workout all the way. it’s tough but i assure you..you will work the whole body of yours specially the core area..:) ENJOY!

20 min cardio work ( warm up) before you start your routine.

1- Skater

2- shoot and raise

3- triple knee tuck push up

4- butt Burn challenge

5- Bicep curl with full upper cut

6- bicep curl with full upper cut

7- Single legged tricep dips on bench

8- Genghis khan challenge

9- backward lunges+ kick up ( alternate legs)

10- single shoulder raise side and front.

11- Ketllebell swing

12-Jump Jack on plank

13- Hip raises

14- Reverse grip bend over row

15- swimming around the world.

So yep peeps, that’s my whole routine for today. Good luck trying and doing. If you wanna know more on how to do this workout, leave me comment and will explain it to you further

And to  ladies who want to find good womens boots, i found one good site today. It’s called shoemall..:) so go and Google it ladies

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 we have few more days before Christmas..yeay! But that doesn’t mean i will stop working out.. i will

So for next week, im planning to work more on my Legs and Abs. I have not plan what routine just yet that im gonna do but im thinking to just take it from Zuzana’s workout routine… heheh since that’s the only way i can cheat ( ambil zuzana’s program malas mau fikir banyak punya pasal)

So i guess i will tell you more about the routine by tomorrow then. I need to do some document management now and then head to my MIL house to help out with Christmas cookies…

Oh btw, im appearing on NTV7  again tomorrow to talk about lower body workout using only bodyweight.  YOu cna do this workout anywhere and anytime..even during your holiday season SO stay tune if you wanna know more…

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…:)

How are you all? Hope everything is well on your end. As for me, i just received a not so great news from the pet clinic in regards of Gummy’s health. It has something to do with her kidney.. i did not manage to ask further because as soon as the doctor said it’s kidney.. i went blank.. i did not really actually understand anymore what she said… so i asked Dan to give her a call back.. i guess i will know further later.. all i remember and understand was that i need to send a urine sample to the clinic again this week. Im scared peeps.. i know she is not young but im not ready for anything to happen to Gummy..silly it may sound.. but yea… im not ready for anything to happen to her…SIGH.

Anyway, as promised at twitter..here’s something worth for you to try on treadmill and see the result on your own. I promise you .. it’s worth trying

But before you try this workout.. we will be doing a “test drive” with it .. so you can see and compare your result ok?

I hate running on treadmill, i personally find it boring but now since i tried this method.. im loving my treadmill session now.. by just walking… im actually freaking burning a lot of calories!! Dan tried this last Tuesday and he burned more than usual he said…

So if you are already writing down your progression daily in your blog or your log on your cardio session then you would not need to do the “test drive” otherwise you will need to so you can compare result.

Under manual program, set your timer at 20 min to 30min depending on how long you want to go..speed at 3.2 kmp to start for the first 3 min, gradient at 9%.. on the 4th minutes onwards.. increase your gradient to 15% , speed depending on your comfort zone( i was slowly increasing it from 3.2 up till 5.8 depending on what i was doing on the treadmill) and maintain the gradient at 15% till the end of the session.  While im on it, i also did 10 hops, 10 skips and 10 side walking every few min alternating all the moves….just to increase and challenge my heart rate… and challenge did i get..LOL!

My result on Tuesday was pretty amazing.. i mean normally at the speed of 5.5kmp with walking pace.. i only burn around 90 – 100 cal in 20 min. But with this program.. i was actually burning 164 cal in 20 min with that speed! All i need to do .increase the gradient to 15% , hop and skip my way to it and i burned that much already! Not mentioning my heart rate was really really challenged! HAPPY, HAPPY, HAPPY!!!

I did try this program on my trainers on Wed… hahahha..they were literally screaming on the treadmill telling me their heart rate shoot up  by just walking on the treadmill!! hahhahah.. that’s how simple and yet crazy this workout can be in challenging your heart rate.. so if you are one of those people like me who don’t like running on treadmill.. i suggest try this workout then… im sure it won’t waste your time… all you need to do is …walk and increase the gradient.. wanna challenge yourself more? Hop and skip like how you were in your younger days on the treadmill…:D Have fun and enjoy peeps..

P/s: If you have knees and back problem or any cardiac issue.. please consult your doc before proceeding with this workout yea…

So today im gonna do 550 reps workout together with this cardio workout..let’s see what i can achieve from it..heheheh it’s a crazy Cyber Monday… eh silap.. Thursday!

My trainers on treadmill.. i had fun bullying all of them on this workout Who said size matter now huh??When it comes to workout.. it doesn’t matter anymore…. hahahhahaha.. whether you big or small.. you will definitely feel this workout!

Stretching … semua relax lagi…

getting ready to work their heart rate up…burn calories and fat at the same time!

And yep… some already feeling it…hahahahhahaha

20 min later… as you can see… some baju dah basah kuyup! Drenched out! And this is only walking exercise and bit of hopping and side walking…:)

It keep me sane i guess, although at times i do feel like kicking the trainers for not listening and paying attention in the class just because im a woman..sigh, where can i find men who doesn’t look down at woman ar? I wish i can find one … they really suck out your energy,mentally and emotionally too… sigh. World can be really cruel…cruel…cruel..cruel…

Anyway,I have lost track already on how many weeks i have been working out, LOL! I think this is my 7th week.. and since last week i only manage to do 2 workout in whole wek ( no thanks to my period pain) this week im gonna challenge my self with TIME CHALLENGE WORKOUT and Also HIGH REPS. I hope i can survive through it.. so for Monday workout, i’m thinking to do time challenge workout…

So for Monday workout it will be 3 sets if each workout which brings you to like 12 rounds of this workout..40 sec work and 10 sec rest.

-Dynamic Squat ( full squat touch the floor and jump up)

-Santana plank ( Full plank position, no push up needed just lift the your raise one hand up in the air and do the same on the other side)

-Half burpee ( squat down,extend both legs all the way to the back so you are in full plank position, spring back up and bring both knees back to squat position and stand back up )

- Dive Bomber (start on Plank position and raise your bum up in the air.. slowly dive down, head first,then chest and slowly raise your self up again without letting your hip touch the floor,always remain on your toes for this workout.)

So yep, that’s gonna be my Monday workout this week.. gonna call it LAY LOW workout since everything is laying low well almost everything is laying low…LOL!

If you are trying this workout..GOOD LUCK!  but if you think i can give you cash advance..sorry i can’t..can only give you good workout…LOL!

Zuzana from BODYROCK.TV. This is how you do dive bomber…if you wanna know more on this workout..hit to her site peeps She’s HOT!

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