Ugly duckling 2 swan

Fitness progress

2012-02-12T11:56:00.001+08:00

Just came back from PT with Patrick.

He is impressed with my progress. First time I did the whole body circuit dengan dia last week, I finished in 9 mins and heart rate was 84%.

Today my 2nd time doing this circuit, I finished in 6 mins and only 74% heart rate with heavier weights.

He keep on showing me the PT form again and again.

He have not seen my full potential. I keep on playing this song by Flo Rida in my head when he was training me tadi :

When I say jump, you say how high

I ain't never seen nobody get so high

Like a bird like a plane this party is insane

This party is insane, so jump jump jump!

When he ask me, are you ok? I say YES. When he said, can you do it? I say YES I CAN.

Mode : Pumped up.

Gym friendship

2012-02-09T15:26:00.000+08:00

Aku memang selalu sorang sorang kalau pi gym. Tapi over the years memang dah ada macam gym gang. Early last year kami berpisah. Sedih woo bila kengkawan yang kita jumpa everyday macam pi sekolah sama, tak jumpa dah.

Asiah a.k.a. Mak Ayam dan Ai Tin ke Gym Nation. Lim ke Absolute Fitness. Aku pulak masuk Eastin Hotel. Aku dok pujuk depa masuk gym aku lanie - Orient Fitness. After months of persuasion, berjaya! Depa mai free trial tadi. Asiah dah sign up today. Ai Tin plak nak pikir dulu. Tunggu Lim aja nak ajak join.

Excited bila ada depa. Kalau tidak, mandom jugak la. Orang lain cam tak friendly. Kalau ada depa ni, bising sikit dan tadi memang bising hehehe.

Ni gambar time sambut besday Asiah. Perut aku dah tak macam tu hokay. Hahaha Dahi aku macam alien plak. Hohoho...positive affirmation only Masreen! I look like Sarah Walker...ha muka tak bleh blah..

Week 1 Orient Fitness

2012-02-06T21:46:00.000+08:00

Alamak terlupa nak weigh myself pagi tadi. Tidur lebih sikit. Petang baru pi gym. Pukul 3 training dengan Patrick. Burn 799 calories tadi. Heart rate max dlm 84%. Dia nak push aku ke 90% in time. Itu sebab aku bagitau dia yang aku nak compete dalam 10km run Penang Bridge ujung tahun ni.

Takpa la minggu depan aku weigh. Memang dah fitter ni. Tapi tadi kat gym panas nak mampus. Gym aku takdak A/C. Macam nak pitam pun ada ok. Aku dah pesan kat Patrick yang let's do our sessions in the morning. Panas petang petang ni tak tahan.

Patrick belum dera aku tahap gaban lagi. Kalau ada, aku akan meluahkan rasa tak puas hati dengan mengupload gambar dia pakai spender merah. So far dia belum torture teruk teruk so aku simpan dulu niat busuk aku tu kekeke.

Exercise aku minggu lepas:
Monday - jog/cycle 1 hr - 649 calories
Wednesday - jog and circuit training with Patrick 1hr - 760 calories
Thursday - x trainer/jog - 738 calories
Friday - short cycling/walk + Legs weights - 544 calories
Saturday & Sunday - Full of activity
Monday - jog 20mins + supersets with Patrick - 799 calories

Alaaaa in total aku burn 3490 calories. Kalau 3500 calories dah burn 1 pound fat.

Fat tu memang dah kurang aku rasa sbb baju pun dah lose.

Motivation for girls who have been hurt

2012-01-31T10:20:00.000+08:00

Exercise for the past week

2012-01-29T11:28:00.000+08:00

Aku boleh kata yang aku dah bebas dari injury. So hari Rabu lepas aku dah mula exercise. Badan cam Sarah Walker (Chuck) is waiting to emerge and take over nih.

Wed - Walk/jog 20 mins

Thurs - Walk/jog/rowing 30 mins

Fri - Walk/jog/ x trainer 30 mins + abs exercises

Sat - Walk/jog/rowing 40 mins = = 562 calories (sebab pakai Polar Watch)

Sun - Walk/jog 20mins + full body circuit (1st free trial dengan Personal Trainer)

Erm..I change my mind about PTs. Dulu masa kat Australia aku pernah ambik Fitness First punya tapi dia tak ajaq cemana nak makan, dia tak bagi aku training plan etc. Aku pun time tu naive. Tak reti serba serbi. So after that aku memang ada bad impression on PT sebab bila aku ambik training program online, semua aku tau. Cemana nak makan, nak exercise apa, nak exercise bila and why etc. TAPI yang lacking ialah form. Tadi bila aku try 1 session tu, PT tu ajar aku form yang betul. Selama ni aku dok tengok video ja cara cara untuk perform weights exercises. Aku ingat dah betul dah. Rupanya ada jugak yang salah. Certain ways to menyebabkan aku sakit joints, muscles dan lastly recently tore my calf.

Ok maybe aku ada ego sikit konon macam aku tau apa aku buat. To a certain point I think I do but I think I'm going to take this PT. He seems genuine plus he was a body builder AND he said I have big structure therefore I can achieve the ATHLETIC look. Ahaaa pandai dia boost my ego kan kan kan.

So goodbye RM500 for 10 sessions. Aku rasa memang way way cheaper dari Lilian. RM130 per session, sila sembelih tengkuk aku sekarang.

Oh ya, btw exercise aku dan controlling food telah berjaya membuahkan hasil. Aku kontrol my night snacks and kontrol tak makan Dalca (Fav ni sekali makan dalca tak leh berenti) dan kelmarin mak aku buat Soto Ayam pun aku tak sentuh. Aku makan healthy healthy healthy food.

I have lost 4kg so far. Hari ni mood bagus. Jap lagi nak pi potong rambut (reward tu mesti!) heh.

Body somotyping

2012-01-28T12:27:00.000+08:00

Badan orang lain aku tak kisah. Tapi sah badan aku badan endomorph. Antara ciri-ciri yang aku ada :

Naturally high levels of body fat (often overweight) - tick
Usually large boned, large joints, large frame (but not always) - tick
Short, tapering arms and legs - apa short? aku tinggi apa hahaha
Smooth, round body contours (round or pear shaped body) - tick
Wide waist and hips - tick
Waist dominates over chest - tick
Tendency to always store excess calories as fat (can’t get away with overeating) - tick
Keeping fat off after it is lost is a challenge - tick tick
Tendency to be sluggish, slow moving and lacking energy - tick
Slow thyroid or other hormone imbalance (sometimes) - ntah. tak kot
Fairly good strength levels - tick
Sensitive to carbohydrates (carbs are easily stored as fat) - tick
Responds better to diets with higher protein and low (or moderate) carbs - tick
Naturally slow metabolic rate/low set point (fewer calories burned at rest) - tak rasanya. aku normal
Falls asleep easily and sleeps deeply - tick tick tick. Memang senang sangat tidoq. Kalau tengah dating aku ngantuk, aku suruh boyfriend aku hantaq aku balik. Kalau tak, merajuk hahaha. betui kan awak? ;)
A lot of cardio is necessary to lose weight and body fat - tick tick
Extremely difficult to lose weight (requires great effort) - not so la. kalau exercise, sure ok.
Bouts of fatigue and tiredness - not really.
Often describe themselves as having a "slow metabolism" - nah, I don't have slow metabolism.
Tendency to gain fat easily as soon as exercise is stopped - tick tick tick
Tendency to lose fat slowly, even on a "clean," low fat, low calorie diet. - tick
Often overweight, even though they don't eat very much - tick
Respond best to frequent, even daily, training - tick tick

Body somotyping ni bukan la 100%. Kita can be a combo characteristics of mesomorph (badan cam atlit) dan ectomorph (the hard gainers/si kurus kering).

So apa langkah-langkah untuk mengatasi genetik kita ni:

Nutrition - Makan high protein and low/moderate carbs. Restrict carbs tapi jangan buang terus. Kalau nak cheat pun, seminggu sekali ja.
Exercise - Memang MESTI exercise. Buat cardio banyak-banyak.
Lifestyle - Be active sebab aku kan senang tidur. Take up sport activities. Miza, nanti kita pi hiking Bukit Bendera hokay!
Commitment - Make a lifelong commitment to fitness.
Training - Train hard. Endomorph ni kaki relaks so kena resist that and train with intensity. Kena increase training frequency dan training duration. Kalau untuk endomorph ni 20 min cardio ni untuk maintain saja. Maximum fat loss is 30-45mins of continuous exercise dan kalau boleh go up to sejam. Esok kalau dah achieve my goal, boleh la nak balik ke 20 mins.
Avoid tidur yang berlebihan - Aku kena jadi early riser. Endomorph ni susah bangun pagi, suka hit snooze. Aku kena resist this dan bangun. Morning cardio is the best for me. Actually ni sangat la betul. Last year aku dok pi gym malam, tak berapa berkesan compared to 2010 bila aku pi awal pagi. Lani aku dah takdak masalah tu sebab aku hanya ambik pakej gym pagi sahaja so no choice memang kena bangun pagi to exercise.
Watch less TV - Ni betul jugak. Suka tengok DVD.
Guna metabolism stimulating exercise - Weight training yang guna large muscles macam muscle back and legs. Yoga, pilates memang bagus tapi bukan ideal way to lose body fat.
Consistency - Aku kena consistent jaga makan dan exercise. Must be patient.

Walaupun genetically aku susah sikit nak lose weight berbanding body type lain tapi tak kira gak because I am responsible for my body.

I CONTROL

How much I eat

What I eat

When I eat

What type of exercise I do

How frequently I exercise

How long I exercise

How hard I exercise

My overall lifestyle

My mental attitude

Harapan tinggal harapan

2012-01-27T11:05:00.000+08:00

Ok aku sedar aku siapa. Menurut Lilian, dia punya training is so personalised that she has to be with the client untuk assess as her client progress. Nampaknya dia insist jugak untuk aku buat PT walaupun dah tau aku tak leh afford sebanyak tu. Dia kata kalau dia design training program kat aku pun, tak banyak beza dengan yang sebelum ni.

TAPI TAKPA...

Kat gym aku pun banyak veteran body builder, leh suruh depa jadi PT aku kalau nak. Cheaper pun cheaper. RM600 untuk 10 session. Aku nak ka? Tak mau.....baik la aku ulang training yang lama lama. Lagipun aku ada buku Burn The Fat, Feed the Muscle tu sangatla berguna. Seriously, aku memang rekemen buku ni.

Sorry ya..memang takkan ada post pasai meeting dengan Lilian.

True Ideal Weight

2012-01-26T10:39:00.001+08:00

Aku dok baca Burn The Fat, Feed the Muscle e-book dari Tom Venuto. Dia ada bagi true ideal weight formula sebab dia kata BMI tak accurate.

So ini formulanya dari e-book Burn the Fat, Feed the Muscle

True ideal weight = Current Lean Mass / 1 - Desired Body Fat %

Contohnya

You are male
Your weight: 194
Your body fat: 18%
Your fat weight: 34.9 lbs. (18% of 184 lbs)
Your lean mass: 159.1 lbs. (total weight - lbs. of fat)
Your target body fat percentage: 12% (.12)
Determine your percentage of lean mass at your target body fat by subtracting your
desired body fat from 1: (1 -.12 = .88)
Divide your current lean mass by your percentage of lean mass at your target body fat
percentage to yield your ideal weight: (159.1/.88 = 181)
Thus, your ideal weight at 12% body fat is 181 lbs.

Aku dah kira aku punya. My true ideal weight is 71kg at 25% body fat. Ya la selama ni 30++.

Akan jumpa tak?

2012-01-25T10:32:00.000+08:00

Aku agak excited nak jumpa Lilian to discuss the training program tapi...dia macam nak aku ambik PT dengan dia sebab of course la benefit dia banyak. Iya aku tau tapi duit pun banyak gak.

Training program aja RM300 pastu kalau PT plak RM130 per session.

Dia kata dia takut nanti kalau aku tak achieve result yang aku nak, reputation dia akan terjejas. Aku dah balas balik kat dia, aku cakap aku tak mampu. Lagipun time aku exercise waktu pagi ja sebelum kerja. Tak sure dia boleh adjust ka tak.

Kita tengok macamana respond dia. Kalau dia tak mau jumpa, nak buat cemana kan. Aku repeat ja training program yang lama.

I have tried everything!!

2012-01-18T18:14:00.001+08:00

Teringat cerita dari motivation guru Anthony Robbins.

It is a story of a man at a seminar who was extremely frustrated with his lack of results in his business. The befuddled businessman said he had tried “everything” but nothing worked. Here is the exchange that
went on between the two of them:

Robbins: "You've tried EVERYTHING???"
Attendee: "Yes, I've tried absolutely everything!"
Robbins: "Tell me the last HUNDRED things you tried,"
Attendee: " I haven't tried a hundred things."
Robbins: "OK, then just tell me the last FIFTY things you tried."
Attendee: "I haven't tried fifty things."
Robbins: "Alright then tell me the last DOZEN things you tried."
Attendee: (getting somewhat embarrassed) "Well, I haven't tried a dozen things."
Robbins: "I thought you said you tried EVERYTHING! So tell me then, how many things
HAVE you tried?
Attendee: (shrinking back into his seat, embarrassed), "Two or three."

My point girls? Don't give up. Keep on trying!!

Accupuncture

2012-01-16T16:10:00.001+08:00

Kelmarin aku pi jogging selepas TIGA minggu tak buat apa. Ok la tolak hot yoga ja aku buat sekali.

Orang Penang kata - Pungkuk dah makin kembang. Peruit boroi tu sudah la.

Time jogging tu ok ja. 30min jog-walk. Ok la tak paksa diri sangat. Then lepas gym pi jalan jalan kat Pulau Aman makan mee udang femes kat sana.

Hari ni, kaki aku makin sakit. Bahu memang dok sakit dah. Arggh macam orang tua la! So terpaksa la pi physio. Last last kena buat jugak accupuncture. Masa dia cucuk jarum tu, ngeri tapi tahan la. Nak baik kena tahan la betui dak? Nampak 3 jarum sticking out dari betis tu? Gambar gedik gedik sendiri ambik so tak clear sangat.

Lepas tu dia letak plaster bentuk Y sepanjang betis. Pls ignore betis aku yang besaq gajah tu. Malam ni tengok macamana.

Oh good news! Lilian Tan dah contact aku..Skang ni tinggal nak set up time and date ja nak jumpa. Cepat la kaki ni baik. Macam macam aku nak buat ni..haih...

Plan untuk start balik

2012-01-13T13:42:00.000+08:00

Adik aku cakap kat aku semalam - Hai Atin...lawa perot hang! Cis kureng.

Ahad ni aku nak pi try gym baru Orient Fitness. Pastu aku nak guna voucher 1 week free trial Absolute Fitness sebelum aku decide samada nak tukar gym atau tak.

Nak start ni pun kena ada plan. Aku tak mau angkat weights lagi. Shoulder pain tak hilang hilang. Malas nak pi physio. Dengan plan ni aku maybe guna body weights ja kot dan exercise pagi. Add exercise untuk perut 3 kali seminggu dan maybe yoga 2x seminggu. Plan ni inline dengan hasrat aku nak lari 10km ujung tahun ni. Click to view a larger size. Bila aku buat besaq, sampai terkeluaq column plak dah. Ehsan dari http://www.shape.com/fitness/training-plans/5-weeks-5k :

Race Training Lingo:

Cross training: Do any cardio activity, except running, for 30 to 45 minutes. Hiking, the elliptical, stair climbing, swimming, and biking are all great choices.

Distance workout: Run far at a moderate pace, which increases your endurance.

Recover: Walk or jog at an easy pace.

Rest day: No workout.

Run-walk: Run at an easy pace, and walk when you need to catch your breath.

Speed Workout: Run a short distance fast, recover, then repeat. This type of training increases your quickness and endurance.

Strength training: Do 1 or 2 sets of a resistance move for every major muscle group.

Stride: Run fast (not quite a sprint) for a short distance.

Tempo workout: Run at a steady, moderately hard intensity for the entire session. It increases the amount of time you can spend moving fast.

Hasrat aku yang lagi satu ialah untuk jumpa Lilian Tan tapi sampai lani dia tak balas message FB aku. Maybe dia busy untuk compete kot. Tak pa la. Kena postpone dulu.

Aku dengan Jo (fitness gang) janji nak lose 4kg by end of Feb. Boleh aku rasa :)

Exercise on Sunday

2012-01-09T15:01:00.000+08:00

Bangun pagi tadi kaki dah kurang sakit. Yahoo....

Ahad ni nak cuba jogging walaupun perutku boroi 3 tier macam wedding kek.

Apa yang penting, semangat tu tetap tak luntur.

Tak sabarnyaaa.....

Happy New Year

2012-01-02T23:37:00.002+08:00

One more year have passed. I cherish all the things that I've been through and I've learned to be better. I'm so blessed with family and friends.

Last year I hosted a New Year gathering with my bffs. Last year was Hawaiian theme. This year its Disney Princess.

****************************************************************************************************

Happy New Year from Princess Jasmine.

My bffs...love them

This is why I want to lose weight. To look good. It is so worth it. Must always keep this in mind.

Injured lagi

2011-12-27T16:54:00.000+08:00

Nak lipat kaki time sembahyang susah. Bila duduk then bangun terus sakit belakang lutut. Dah seminggu dah..last last pi physio. Macam orang tua plak skit2 pi physio.

Doc tekan2 pastu dia kata I think you sprain your calf muscle. Takpa kita buat tengok macamana. So buat la preliminary ultrasound etc...pastu dia pun mari..dia tekan dengan siku dia..mak aih sakitnya. Dia kata you tore your calf muscles and these micro-tears dah jadi sort of gumpalan. Haa? bukan gumpalan muscle tough ka itu..oh perasannya aku! So dia dok siku siku calf aku supaya 'gumpalan' tu pecah. Sakit huhuhu...

Dah habih dia tenyeh betis aku..dia kata "No running for 2 weeks".

Benci. Habis tahun dengan tak exercise. Upper body bleh la. Tapi pungkuk tetap kembang.

Reiki

2011-12-23T17:37:00.000+08:00

Kelmarin aku pi gym. Aku sakit bahu kanan macam biasa la. Sampai leher pun boleh rasa tegang. Tapi tak peduli, pi jugak. Kalau selalu dilayan jadi mengada-ngada. Actually at the same time aku memang marah about something personal. Exercise is my chill pill so I need to take it.

Baru nak exercise tetiba lah Cik P mai plak dah. Patut la marah sangat hari ni. Rasa macam nak bertumbuk pun ada. Anyway, dok sembang dengan Yoga teacher. Aku komplen pasal sakit bahu. Dia suruh aku duduk atas bench. Aku pun duduk la macam good girl. Then dia kata nak nak help aku guna Reiki. Aaaa biaq betui pompuan ni. Aku tengok Reiki macam main-main ja. Dulu masa duk kat Australia pun aku dok pikiq, apa kebenda matsaleh ni merapu healing lagu ni. Teacher tu explain yang dia transmit universe punya energy kepada aku. Aku pun dok diam ja la. Agak sceptical tapi opened my mind. Bila dia sampai kat leher aku :

Teacher : I feel cold eneryg which means your neck got blockage.
Isk memang physiotherapist pun cakap benda yang sama - neck problem sebab tu selalu sakit. Then dia go to throat energy.
Teacher : You find it hard to express yourself and you tend to be careful in what you say and I can sense negative energy.
Aku : Yes I am angry about something personal today.

Pastu dia letak tangan dia atas bahu aku. Mak ai panasnya. WTH? How? What? Aku pun letak tangan aku kat tempat yang sama tapi sejuk gedi ja hahaha... Aku pun naik boring. Berapa lama lagi ni. Chest press tak buat lagi, dok kira berapa exercise lagi..
Then suddenly dia kata, Wah you need quite a lot of energy ah? I can feel tingling sensation on my palms.
Aku : I only have this shoulder pain but the rest I feel ok.
Teacher : Maybe you are tired.

Last-last dia stop and dia blah. Aku pun sambung exercise. Bila aku balik terus hilang sakit tu. Haaa terkejut aku. Kalau physio pun ambik 2-3 kali jugak la nak repair.

Sampai hari ni aku dok wonder lagi how does it work. Dia invite aku pi FREE healing on Wed pkl 8pm.

Quite interested. Nanti boleh la aku ambik certificate jadi healer jugak. Tak payah susah2 belajaq jadi doktor. Hehehe at least boleh heal family pun jadi la kan.

Penjagaan kulit yang loose

2011-12-22T14:17:00.000+08:00

Yup aku ada batwings. Yup perut aku sag. Sejak masuk umur 30 tahun, aku jadi religious about skincare sebab muka aku start jadi sangat kering. Satu hari aku tepek banyak layer of skincare. Malam lagi. Pastu lani aku tengok kulit body aku kering plak dah. Ada bumpy bits atas paha that will not go away. Dah la loose, kering plak tu. Tak best. So some tips kepada mereka yang menghadapi masalah yang sama:

Jangan lose weight terlalu cepat. Kulit tak sempat nak gain elasticity dan susah nak balik ke keadaan asal. Setengah orang lucky takpa la..macam aku not so lucky.
Guna moisturizer setiap hari. Aku dah start buat guna gift L'Occitane Cherry Blossom Shimmering Lotion.
Guna moisturizer setiap malam. Aku tengah cari the good ones. Antara yang bagus is Shea Butter Ultra Rich Body Cream dari L'occitane ataupun Dermalogica Body Hydrating Cream. Ada ja alasan nak perabih duit gaji hehe...
Guna body scrub yang really works. Ini ikut mood. Kalau pemalas, aku tepon Kak Siti Spa. Tapi aku rasa dah tutup kot kedai dia. Kalau tidak sekali sebulan mesti pi punya.
Scrub 3x seminggu. Hamboi ni yang malas ni. Macam artis la plak.
Minum air banyak-banyak. Ni takdak masalah langsung. Bereessss..
Exercise. Kalau lift weights memang boleh tighten the skin.
Urut badan. Ok ni buat kat spa.
Guna collagen cream. Adik aku pakai kat muka dia. Cam bagus dia kata. Dia pakai sama brand dengan Hanis Zalikha tu.
Surgery. Kalau dah kronik sangat sagging kulit tu terpaksa la surgery kot.

Okla till later..

Messed up

2011-12-19T13:19:00.000+08:00

Last week aku pi training Behavioural Interview Technique. Trainer ajar pasal STAR method. Aci tak aku aplikasikan dalam blog haha. Ini kisah minggu lepas:

Situation and Action : Sendiri cari pasal. Dok familiarizing myself with Google Advanced Search. Channeled to my stalking persona, googled about an ex. Ternampak gambar dia happily pegang newborn baby.

Result: Start makan banyak banyak selama seminggu. Exercise pun 3x saja untuk Week 3. Perut boroi. Hilang rasa 'hot'.

Corrective action: Must beware of emotional trigger. Get back on track. Ulang balik Week 3.

Livefit Trainer End of Week 1 Phase 1

2011-12-06T20:43:00.001+08:00

Minggu pertama lepas 4 hari lifting weights, badan aku soreeeeee sangat. Aku try to lift as heavy as I can.

Tapi yang paling enjoy ialah takdak cardio langsung. Angkat weights sahaja. Weeeee

Berat aku masa start program ni 81.7kg. Now 79.7kg. Lost 2kg. Alaaa tapi aku rasa pasai aku jaga makan kot. Actually patutnya dah 77 something tapi last Sunday makan banyak. Nafsu tak boleh ditahan.

Last weekend aku dah boleh pakai baju kebaya yang aku buat time berat aku 74kg. Kalau tidak nak butang tengah pun tak boleh ok. Waist ketat sangat. Miracle la Livefit ni..baru seminggu.

Dah boleh nampak muscle lumps kat upper body. Nampaknya body aku is responding very well to this program.

Livefit Trainer Day 3 Phase 1

2011-12-01T13:52:00.002+08:00

Sudah 2 hari berlalu sejak aku say goodbye kat Hitchfit. I am done at paying for training programs. Support tak bagus langsung, exercise macam nak suicide. Imagine burning up to 1200 calories a day from exercise alone. Cardio 2x sehari plus weights on selected days. Gila ka hapa. Memang patut pun orang yang ambik program ni kurus. Taktau la depa tu maintain cemana. Aku memang letih.

Say hello to Jamie Eason's Livefit Trainer. Developed by Jamie Eason. Body dia hot siot. Fuhh... Aku dalam phase 1. Hari ni legs day. Chest dgn tricep aku sore laa...dulu dengan Hitchfit angkat weights tak berat. Ni berbalik kepada angkat weights berat. I LIKEEE...Yang paling best ialah no cardio for 4 weeks in the first phase. Aku dah banyak sangat buat cardio so takdak cardio sangat la refreshing.

Aku suka program ni sebab dia detail. Ada pictures and video of each exercise. Pastu kalau gym aku takdak machine tu boleh pi tengok kat alternative exercise for the specific muscle.

Then kat nutrition section bukan saja ada apa yang kita boleh/tak boleh makan tapi ada alternative food for snack contohnya protein bar yang boleh buat sendiri. Jamie akan ajar kita macamana nak buat melalui video dia plus recipes semua ada.

Dalam fb aku add Jamie Eason and testimonial not bad. Tengok body depa semua ripped. Dia even test kat mak bapak dan boyfriend dia. Ada support group Jamie Eason Livefit Trainer November Phase One Starters yang aku dah join jugak.

Sapa sapa yang berminat nak join...jom la together with me.

Changing programs

2011-11-29T17:47:00.001+08:00

Seems like aku nak throw the towel dgn Hitchfit. Tak boleh ikut. Too many times going to the gym. Required exercise twice a day everyday. Takdak masa. Letih.

Thinking about switching to LiveFit Trainer. Angkat weights 6x seminggu for the first month. Takda cardio banyak sangat. Worry jugak tu. What will happen to my ability to jog? Hmmm....any thoughts tak?

Help.

Meals

2011-11-17T10:40:00.001+08:00

Ada gak orang tanya aku, diet aku macamana. Every week aku akan beli groceries. Kadang-kadang nak tergelak tengok groceries aku, macam dgn mat saleh aih. Hehehe antara barang-barang yang aku beli ialah fresh vegetables, buah samada berries atau kiwi, ayam bakar, salmon, seasoning, roti wholemeal. Kalau canned food pun aku beli tuna ja.

Sejak perang dingin dengan maid aku, aku memang kena prepare makanan aku dengan sendiri. Dulu tak payah la susah-susah sangat. Anyway aku memang lebih organized lanie. So breakfast aku pagi tadi ialah 2 keping wholemeal bread with avocado lenyek dengan telur sebiji. Mak aku buat nasi lemak pagi tadi. So aku curi telur tu hehehe. Fruit plak aku makan blueberries.

Lunch sekarang ni aku masak brown rice. Kalau aku malas masak brown rice, buat bancuh ja oats. Kadang-kadang aku bawak ayam bakar ataupun beli ikan bakar/ikan sup dari makcik kat kedai makan sini. Sayur biasanya 2 jenis pun beli jugak.

Ni lunch kelmarin. Brown rice, ikan masak pindang dari rumah, sawi goreng dengan telur + togeh goreng carrot. Aku nak variety of sayur, kalau goreng pun nak buat cemana. Hari ni aku tukar sayur lain pulak. Tak la bosan. Jangan terkejut tengok sayur tu, aku memang kena makan sayur banyak. Prone to constipation.

Ni lunch bila ntah. Hari yang aku malas masak brown rice. Aku banch oats. Makan dengan ikan pari dengan togeh.

Dinner memang kena masak sendiri. Balik daripada gym memang dok sibukla kat dapur. Yang simple simple ja. Sometimes sup ataupun sayur berair sikit. Protein plak samada telur rebus atau ikan masak sup/air ataupun ayam bakar.

Okay kat bawah ni aku masak sup sayur kobis, tomato dengan telur putih 4 biji. Letak udang satu bagi manis.

Ni plak dinner semalam. Aku suuuuuka mushrooms. So aku letak bok choy, shitake dan enoki mushroom. Ada ayam bakar dalam tu. Tumis sekali.

Hope this helps.

P/S: Lain kali kalau sesapa tanya aku, aku akan direct ke page ni.

Hitchfit - taktau Week ke berapa

2011-11-16T15:08:00.001+08:00

Exercise on off. Makan tak berapa terjaga. Last week pi KL from Fri and balik Ahad. Letih. Kelmarin baru start exercise. Balik ja makan kek. Tak sampai hati tak makan, my cute nephew 2 yrs old + bawak siap dengan lilin sambil nyanyi Happy Birthday. Pastu duduk sebelah aku sambil makan kek. Siap suap-suap. Hmm I wish I have my own baby!

Anyway berat tak berubah sangat. Nak concentrate on cardio dulu. Bila dah kempis sket then nak add balik weights. Badan sakit2 bila buat weights. Bukan sakit muscle. Sakit salah urat pastu kena fix kat physio. Pastu kena rest a few days. Nak hayun tgn pun sakit.

Malam ni akan exercise lagi. You know why? Because I AM A CHAMPION. Tengok video kat bawah ni and you will feel the same way.

Hitchfit Week 8

2011-11-01T21:49:00.000+08:00

Minggu ni tak banyak exercise lah. Dah la Cik P mai. Migraine ja memanjang. Hujan ja memanjang. Minggu ni nak join Bootcamp dekat area office tapi asyik dok ujan. Malas nak main dengan lumpur. Dah la kasut aku ada sepasang ja.

	Morning		Calories burned (cardio session only)	Night
Tuesday 18/10				Weights Lower Body
Wednesday 19/10			656	Jog + cycle + core exercises
Thurs 20/10				Weights Upper Body
Fri 21/10			Migraine
Saturday 22/10	Balik kampung – Majlis bertandang cousin
Sunday 23/10	Jog + walk + core exercises	681
Monday 24/10		Tertarik urat paha so decided to do take it easy.			Yoga

Cerita pasal trainer aku. Aku dianak-tirikan. Minggu 6 aku hantar email tapi sampai lani tak balas. Mungkin sebab aku tak lose weight sebanyak yang depa nak. Biar la..selama ni pun aku independent. Cuma tak puas hati depa penuh dengan testimonial yang depa ni supportive. Maybe kulit aku kaler lain kot.

Results:

Current weight : 78.6kg (gain 0.1kg)
Current body fat % : 36.4% (gain 0.2%)

Measurements
Hips: 41.5 inches (reduced 0.5 inch)
Waist : 30.5 inches (gain 0.5 inch)

Hitchfit Week 7

2011-10-25T11:15:00.000+08:00

Aku rasa kalau tak balik kenduri, mungkin dah lose 1kg kot. Apa apa pun sangatla hepi hari kenduri tersebut. Jumpa sedara mara. Cousin aku sangat la gojes. Terpikiq...bila la turn aku pulak.

P/S: Mekap ala J'Lo tapi terlalu gelap plak so tone down sikit.

Lepas Tuesday kuku aku problem lagi. Dia cunggit macam nak tercabut gara-gara aku jalan laju2 atas treadmill. Sakit...sebab tu Wednesday aku naik x trainer ja. Thurs pun tak banyak sangat cardio. Fri nak pakai kasut pun sakit so aku dok umah jogging setempat.

Balik dari kampung, terus muntah2 dan cirit birit yang teruk sampai terpaksa MC kelmarin. Lembik.

	Morning	Calories burned (cardio session only)	Night
Tuesday 18/10	Jog + walk + core	663 + 296 = 959	Zumba
Wednesday 19/10	X trainer	629	Weights Lower Body
Thurs 20/10	Jog + walk + cycle	522
Fri 21/10		231	Jogging setempat dalam bilik
Saturday 22/10	Balik kampung – kenduri cousin kahwin
Sunday 23/10	Post event kenduri kahwin
Monday 24/10	Food poisoning

Results:

Current weight : 78.5kg (lost 0.6kg)
Current body fat % : 36.2% (lost 2.6%)

Measurements
Hips: 42 inches (reduced 0.5 inch)
Waist : 30 inches (reduced 0.5 inch)

Hitchfit Week 6

2011-10-18T10:22:00.000+08:00

Leher aku is better. This week aku push harder than last tapi pada pendapat aku still tak cukup. Minggu 7 aku akan go with full force tapi alamak...cousin aku kenduri kawin plak dah weekend ni. Jumaat dah kena balik kampung. Tak balik nanti merajuk plak cousin aku tu hehe.

On a serious note, Week 6 aku tak la exercise teruk macam Week 4 tapi turun gak berat aku. Aku ada masalah dengan maid aku jadi dia tak mau masak untuk aku langsung. Suruh rebus teloq ja pun...tapi maid aku memang pemalas. Anyway aku tak sempat nak masak brown rice for lunch guna periuk sebab aku tak mau masak banyak2 and freeze. Nanti ada accumulation of Alflatoxin susah plak. Tapi sekarang dah beli rice cooker yang kecik itu so at most aku masak untuk 2 kali lunch time ja. Alamak melalut pulak, point aku di sini ialah semasa Week 6, aku makan oats ganti brown rice. Oats makan dengan lauk ok ja. Oats absorb flavour lauk pauk yang aku makan. Tapi of course la, aku makan 3 tablespoon ja hehehe.

Lagi satu setakat ni aku tak craving apa apa. Selalunya KFC la, chocolate bar time nak PMS. Aku really believe yang makan 1/2 avocado everyday helps.

Exercise summary aku untuk minggu ni:

	Morning	Calories burned (cardio session only)	Night
Tuesday 11/10			Weights Upper Body
Wednesday 12/10		650	Jog + cycle + core exercises
Thurs 13/10			Weights Lower Body
Fri 14/10	Jog + walk + cycle + core exercises	568 + 240 = 808	Zumba 31 mins only.
Saturday 15/10	Akad nikah cousin di Alor Setar. Drove there morning. Balik malam.
Sunday 16/10	Jog + walk + core exercises	690
Monday 17/10			Weights Upper Body

Results:

Current weight : 79.1kg (lost 2.4kg)
Current body fat % : 38.8% (gained 2.8%)

Measurements
Hips: 42.5 inches (reduced 0.5 inch)
Waist : 31 inches (no change)

Nak tengok Week 7 jadi cemana.

Hitchfit Week 5

2011-10-11T12:12:00.001+08:00

Minggu ni sangat kurang exercise. 3 kali ja kot.

Tuesday - X trainer morning. Upper body weights + jogging malam. Calories burned 700+
Thursday - Jog+ cycle 600+ calories.
Sunday - Jog + cycle 600+ calories.

Awat sikit sangat hampa kata. Aku ada neck pain. Tiap tiap hari sejak 2 minggu lepas, bila bangun tidoq macam salah tidoq. Konon macam salah bantal la kan. Aku pun apa lagi tukaq la bantai. Tapi heran tak ilang ilang. Bila jogging rasa macam bahu ditarik naik. Urat tengkuk semua tersembul. Errkk sakit...

So pi physio. Dia kata bukan sebab tidoq salah bantai. Memang banyak knots, tight muscles kat belakang. Sampai hari ni pun ada lagi belum terlerai knots tu. Neck aku pulak structurally takdak curve so memang prone to neck pain. Tapi ada satu perubahan significant..aku rasa aku silap makan supplements sama. Aku terpengaruh dengan fat burner ni. Ada AM ada PM. PM punya bagi senang tidoq. Aku takdak masalah tidoq tapi bila makan memang lena dan terjaga dengan freshnya. So lepas kena physio, malam tu aku stop terus dua dua supplement. Esok pagi my neck pain reduce 70%. Haaa nampak sangat kan. Dr kata jangan angkat weights..take it easy. Aku tetap pi jugak gym try kot kot la boleh tapi still tak tahan especially bila bahu terhinggut hinggut impact jogging. Kayuh beskel recumbent boleh la tapi bosan..tak mencabar. Malas nak buat.

Even after 2 kali physio, masih lagi sakit leher bila bangun. Tensen...so semalam aku experiment lagi. Maybe sebab tilam terlalu lembut. Tilam aku sangat baru tapi aku suka tidoq one side saja. So aku tidoq macam tokey balak semalam. Tidoq tengah-tengah king size bed tu...Pagi ni dah ok.

Kejap lagi ada physio..tengok Dr kata apa..

Result pun tak memberangsangkan.

Current weight : 81.5kg (gained 2kg)
Current body fat % : 36% (lost 2.5%)

Measurements
Hips: 43 inches (reduced 0.5 inch)
Waist : 31 inches (increased 0.5 inch)

Hitchfit Week 4

2011-10-04T15:10:00.000+08:00

Aku grieving hari ni. Aku gembira awal pagi tadi bila timbang. Tapi tetiba dapat sms yang ex boss aku passed away pukul 2 pagi. Sedih because she was so nice. Husband dia pun baik. Baru-baru ni ja aku hantaq hubby dia as a candidate untuk interview. Dan recently aku ajak mai umah beraya tapi dia cakap dia sakit. Aku nak pi tengok dia, tapi dia tak bagi. Hubby dia pun tak bagi. Orang ada cakap dia depressed. Sekarang baru aku tau dia meninggal sebab cancer. Cancer lagi! Lani lelaki ka pompuan ka semua meninggal sebab cancer. Bila aku sampai tadi, keta hearst dah berjalan. Lesson learned - dalam funeral India (Hindu), bila dia kata funeral procession start after 2pm that means pls be there earlier than that sebab by the time aku sampai dalam 2.15pm, keta pun dah jalan. Tak sempat nak give my last respects.

*********************************************************************************************************
Berbalik kepada summary exercise. Aku exercise 6x cardio. Ini dia :

	Morning	Calories burned (cardio session only)	Night
Tuesday 27/9	Spinning class at home	483	Full body strength workout
Wednesday 28/9		637	Jog + cycle + core exercises
Thurs 29/9	Jog + x trainer	655	Full body strength workout
Fri 30/9		635	Jog + cycle + walk + core exercises
Saturday 1/10	Full body strength workout
Sunday 2/10		631	Jog + cycle
Monday 3/10		662	Jog + walk + core exercises

Current weight : 79.5kg (lost 2.2kg)
Current body fat % : 38.5% (gained 0.3%)

Measurements
Hips: 43.5 inches (no change)
Waist : 30.5 inches (reduced 0.5 inch)

Aku start Week 5 hari ni. Badan semua sakit sakit. Pagi tadi dah pi gym for cardio. Lepas keja pi gym untuk Upper Body Weights.

If you love your child

2011-10-01T11:18:00.001+08:00

Someone close dengan aku suka feed baby dia (close to 3 yrs old) JUNK FOOD. Selalu goreng french fries la, nuggets la, ice cream, sosej la. Walhal diri sendiri on diet. Processed food tak boleh makan, fattening food tak boleh makan etc. Do you feed your children something yang you yourself pun tak sentuh on regular basis? Dah berapa kali aku tegur dok macam tu jugak. Awai-awai lagi dah nak clog arteries budak-budak. Do you love your children? Pls feed them with healthy food. Aku jadi gemuk macam ni pun, mak aku tak dak la nak feed bukan bukan mcm yang dia amalkan dengan anak dia.

Aku suka tengok mothers yang rajin buat lunchbox bentuk Mickey Mouse la, Halloween la etc. Aku aspire to be such a mom. Memang la aku tak kawin lagi so aku tak tau betapa sibuknya hidup. Tapi kalau aku ada anak pun, aku takkan sumbat makanan segera dalam mulut anak aku. 2 bulan sekali ok. Aku tak mau anak aku gemuk macam aku dulu. Kesian....aku tak mau anak aku bogged down by being fat..people tend to overlook dia punya potential.

Aku sembang dengan sedara aku baru2 ni..pregnant berat sampai 105kg. Apa nie...banyaknya makan. Baby haluih (halus) ja. Dah beranak pun. Macam mana boleh overboard sampai tahan gaban macam tu. Aku kata pelan pelan la exercise. Nanti turun la balik. Dia balik kat aku kata - Hang tak pa la hang banyak masa. Aik..aku MAKE time ok. Ingatkan aku pi gym tu tak struggle ka. Ingat aku shiok sangat ka pi gym. Kalau boleh aku pun nak tidoq atas katil lama-lama. Ataupun lepas keja, aku pun nak lepak tengok tv jugak macam hang. Hang ada maid sampai 3 org buat apa. Berapa tahun dah aku dengaq alasan nak kuruih tapi tak ambik initiative. Yang dia tau pi ambik Cenosis untuk kurus. Bergerak tak mau. Anak-anak makin besar, if you don't practice healthy lifestyle then lama lama depa pun jadi macam you. Umur baru 31. If you love your child, you will lead by example. Macam dalam Biggest Loser tu, bila tanya why you want to lose weight? Depa kata I am doing this for my children. I want to be able to run with them, play with them and most importantly I want to be there for them as long as they need me ie wedding.

Semua tu alasan semata-mata. If you want something, work on it and insyallah you will get there.

Iklan yang over

2011-09-29T21:14:00.001+08:00

By - Anita Kapoor
You have insulted all women, everywhere.
Never in my life, have I had such a deep, almost physical response to anything as I did last night, watching your latest commercial on television. The TVC sought to portray the story of an overweight woman’s journey – based on a client’s true story – who’s world apparently changed with her decision to undertake a London Weight Management weight loss programme.
The fact that the team who supported you in writing this story, making this TVC, and allowing it to air, got away with denigrating all women but especially any woman battling weight issues, is shocking.
That London Weight Management strongly views women in this light, and finds it acceptable to send this message out to the world is extremely troubling. It should serve as a warning sign to all women to avoid your services entirely, if this is the psychological backbone of your weight loss business.
In this TVC, you, and all who supported you to produce it, have colluded to portray women as pathetic, unworthy individuals. Losers on every level if they are overweight; winners at every level if they are slim.
This is irresponsible, vile, atrocious advertising, and in every scene you have gone ahead to make many claims. Sticking statistics in small print at the bottom of the screen does not reverse the damage.
Let me break it down for you, because no doubt as you read this, with your lawyers looking over your shoulder, it can be easily assumed you will go on to claim no responsibility.
But you wrote the story, it’s based on an apparent real life client, and your company logo is all over the ad, which means you own the rights to this advertisement.
So let’s discuss:

Scene 1: a woman with a crying baby, looking over the edge of a building.
Impression: The trivialisation of post partum depression and suicide.
Scene 2: woman being thrown out of her firm, because she doesn’t portray the right image.
Impression: That workplace bullying is acceptable, as is the objectification of women in the workplace.
Scene 3: Woman on the scales, then proceeds to have a meltdown.
Impression: The immortalisation of women as screaming, helpless, unhappy out of control banshees – because they cannot manage their weight.
Scene 4: Woman’s husband comes home, ignores his wife, they argue, he then proceeds to violently shout at her.
Impression: That verbal abuse, violence in the home and spousal control is acceptable – if you are overweight.
Scene 5: Woman faints. Lies alone in hospital.
Impression: Your entire life will decline, you will bear the brunt of no income, no love, no family support, and illness – if you are overweight.
Scene 6: Woman has an a-ha moment. The answer to your problems? A weight loss company called London Weight Management.
Impression: London Weight Management has the ability to change your life. If you lose weight that is.
Scene 7: 20 kgs or so less, the woman is happier, dresses sexier, can’t stop looking at herself in the mirror. And, she has a better relationship with her husband. Look, even her baby is happier.
Impression: As a slim woman, you can have it all. As an overweight woman you having nothing. All overweight women should aspire to this fantasy world, for the sake of their sanity, their marriage, their children. As a slim woman, you too can be loved.

It is companies like yourself that constantly prey on the insecurities of women – and men – and have done so, unchecked, for years. Coupled with the clear lack of advertising standards in this country – how else would this advertisement have aired – you continue to be allowed to send out psychologically dangerous and inappropriate messages about self esteem, weight management and femininity.
You should be thoroughly ashamed at this atrocious, shallow television commercial. It is not only the worst reflection of your business ethos and morals, whether you intended this or not, but it serves to reflect how you view women and overweight women: unworthy, unloved, unsupported, and deserving of any and all abuse as a result.
Source :
http://theonlinecitizen.com/2011/09/an-open-letter-to-london-weight-management/#.ToRUhaY_MH8.facebook

Wish list

2011-09-29T10:13:00.002+08:00

Aku terpaksa la tukaq wish list aku. Ingatkan boleh lose 1kg seminggu. Setakat ni nampak gaya macam slow ja. Tapi aku nak hadiah hadiah tu hehehe...

So aku now nak remove weight target cuma complete the weeks ja. Still dapat gak kan.

Eh suka hati aku la, duit aku, wish list aku.

Hitchfit Week 3

2011-09-27T13:40:00.000+08:00

Haaa letihnya hari ni. Selalu kena exercise induced migraine. Ataupun sometimes tengahari ja muka jadi panas. Macam hot flash tapi takkan kot. Tapi aku teruskan jua perjuangan.

Duk tengah Cik P. Heran this time takdak craving for KFC, french fries dan etc. Selalunya mesti time Cik P akan rasa ngidam benda benda tu. Mungkin sebab dok makan avocado almost everyday. Jillian pernah kata, kalau nak makan benda bergoreng maksudnya good fats tak cukup dalam badan. Betul la kot.

Minggu ni cardio lebih sikit dari last week. Tapi tak puas ati la. Kalau buat kat umah calories tak banyak burn tapi kalau kat gym banyak pulak. Nak kena paksa diri pi gym 2 kali sehari as scheduled. Malasnyaaaa..... Huh..another excuse NOT to change my body.

	Morning	Calories burned (cardio session only)	Night
Tuesday 20/9	Spinning class at home	553	Full body strength workout
Wednesday 21/9	Jog + cycle + core exercises	682
Thurs 22/9			Full body strength workout
Fri 23/9		638	Jog + x trainer + core exercises
Saturday 24/9	Full body strength workout
Sunday 25/9	Hiking outdoor + cycle at the gym	574
Monday 26/9		Lupa bawak HR monitor. Estimate min 550 calories.	Jog + walk

Current weight : 81.7kg (gained 0.2kg)
Current body fat % : 38.2% (reduced 2.1%)

Measurements
Hips: 43.5 inches (reduced 0.5 inch)
Waist : 32 (no change)

Apa nie...lambatnya turun. Gaining muscle faster than losing weight punya kes la ni. Tapi tangan dah nampak lekuk deltoid balik dah.

Tak apalah kot...asalkan fat percentage rendah.

Hiking akhirnya

2011-09-25T12:11:00.000+08:00

Miza pfs6450 dok ajak aku dah berapa tahun dah hiking ni....eeeeeeeeeee aku sangat tidak suka hiking. macam nak mati. Tapi kuatkan jugak semangat untuk menyahut seruan Miza di Bukit Jambul. Miza, thank you for your patience. Bertahun hang tunggu haku hahaha...

Masa nak naik tu, seperti yang cek agak memang tak larat tapi bila dah biasa dengan gaya hiking tu ok ja. Sila layan gambaq.

Perut buncit. Abaikan.

Ni masa tengah naik. Semua gambaq aku bercekak pinggang. Penat...

Paha besaq. Ok aku terima komen itu. Time aku pegang untuk hike ke atas, nampak pacat lalu depan jari aku. Sempat silent scream.. Ada Cina tu plak nampak ular. Sib bek la aku tak nampak, satu forest boleh dengaq scream aku kot.

Ni pemandangan di puncak.

Masa time turun lutut aku sakit. Eh macam orang tua plak minah ni. Ermmm...

Lepas habis hiking, calories burned dalam 367 calories ja. So sambung di gym pulak supaya more than 450 calories.

Akan update details on Tuesday.

Special message untuk Miza : Thank you for your patience mengajak aku pi sejak berkurun lamanya. Lain kali kita pi lagi na?

Hitchfit Week 2

2011-09-20T13:49:00.001+08:00

Trainer aku rekemen makan supplement Glutamine and BCAA. Glutamine ok takdak rasa apa. BCAA taste like poison okkk..ewww ingatkan tasteless macam Glutamine. Tiap-tiap kali nak makan rasa benci. Hate hate hate the taste.

Exercise this week tak memenuhi sasaran. Terdemam 1 hari dan disebabkan takut berlarutan, took 1 day off. Pastu event ofis Open House. Awal pagi kena ada di sana dah. Actually pagi tu dah siap nak pi gym tapi boss panggil suruh mai awal. Terpaksalah..Tapi agak bangga because walaupun makanan yang best best banyak termasuk la teh tarik kesukaan aku tapii...aku berjaya lawan nafsu. Teringat the last time kat Open House ni in 2009, semua aku lantak..berkali kali plak tu. So I am better now.

Ini summary this week

	Morning	Calories burned (cardio session only)	Night
Tuesday 13/9	Jog + cycle + core exercises	638	Full body strength workout
Wednesday 14/9	Jog + cycle + core exercises	603
Thurs 15/9	5 min exercise itu ini. Sangat letih. No mood. Tak boleh focus buat keja. Tidoq time lunch bangun terus demam	267
Fri 16/9	Took a rest. Takut demam lagi.
Saturday 17/9	Full body strength workout
Sunday 18/9	Open house dari pagi sampai 7pm. Office event. Kena layan tetamu.
Monday 19/9	Jog + walk + core exercises	645

Weight dan fat pun dah reduce. Measurement ja belum reduce.

Current weight : 81.5kg
Body fat: 40.3%

Ini melayakkan aku fulfill my first wishlist. Nak beli sports bra Nike.

Hitchfit Week 1

2011-09-13T13:35:00.001+08:00

Tiba la masanya untuk aku update progress minggu ini. Tapi sebelum tu nak tulis exercise dulu. Aku start hari Selasa sebab hari Isnin baru dapat progam and nak buat prep shopping semua. So minggu aku bermula dengan Selasa.

	Morning	Calories burned (cardio session only)	Night
Tuesday 6/9	Jog + cycle	705	Full body strength workout
Wednesday 7/9	Combo x trainer + cycle + walk + core exercises	536
Thurs 8/9	Combo x trainer + cycle + walk + core exercises	642	Full body strength workout
Fri 9/9	Knee pain – too much exercise too soon – took glucosamine
Saturday 10/9	Lazy – attended open house
Sunday 11/9	Jog + cycle + core exercises	Lupa nak bawak HR Monitor
Monday 12/9		602	Jog + cycle

Sebenarnya ada lagi workout yang miss especially on hari-hari malas aku. Maybe kalau aku buat, turun banyak lagi kot. Ini pulak result minggu ini.

	Week 0	End of Week 1
Weight	84.5kg	82kg
Body fat %	39.5%	41.7%
Waist in inches	34	32
Hips in inches	45	44

Cheq, kan aku dah cakap yang berat badan aku naik banyak. Kalau org lain maybe takkan letak kot tapi I'm sure ramai yang have problems maintaining. Bukan semua orang in a tip top condition sahaja. Ha pasai body fat tu aku tak tau napa naik plak dah. Tapi kurang-kurangnya measurement turun. Memang badan aku dah kecut pun.

Perut buncit

2011-09-09T10:37:00.001+08:00

Aku heran..hari ni hari ke 4 dalam Week 1. Dah berapa km aku lari tapi awat perut aku BUNCIT arr? Angin macam puting beliung malam malam.

Mungkin ka aku add fibre into my diet terlalu cepat? Contohnya lani ptg aku minum whey protein blended dengan 2 batang celery. Tukaq ke dari white rice kebrown rice waktu lunch etc.

Dah hantaq email kat trainer aku tanya pasai pa.

Dulu dengan training lama, kalau aku lari 2-3 hari sat ja perut aku kempis. Ni terbalik plak.

Tak bestnyaaa.

Korek some info. Ok at least aku have possible answers. http://www.livestrong.com/article/467459-abdominal-bloating-after-exercise/

Study lagi

2011-09-07T21:44:00.001+08:00

Dah 3 malam aku study training plan dan meal plan.

Ooooo patut la aku lapaq hari ni. Makan tak cukup rupanya. Exercise teruk bukan main. Depa cuma bagi Nutrients breakdown pastu suh kita kira sendiri di calorie king. Selama ni aku bukannya kira calories pun.

Beza dengan trainer lama aku. Semua disuap. Exercise pun tak teruk cam had ni. Customer service tip top.

Baru tau yang aku dilayan manja oleh trainer lama. I love you Sue I love you Kristin. Aku lost 18kg dengan depa tuh.

Ni dengan depa ni tak tau lagi cemana. Takkan baru 2 hari nak timbang kot. Hahaha ada rasa gatai gak ni.

One day at a time

2011-09-06T11:14:00.001+08:00

*Warning unsur-unsur bahasa Penang/Kedah yang piau punya*

Berjaya burn 600+ calories cardio tadi. In total burned 700 calories bila campur dgn core exercises dan stretching. Sangat gembira dengan prestasi.

Sejak aku gemuk balik ni, aku perasan ramai dok kondem aku. Ya aku tau aku gemuk. Hampa yang sekali sekala tengok aku perasan, aku yang dok tengok cermin tiap-tiap hari takkan buta kot. Apa yang aku habaq kat depa yang kaki kondem ni ialah, I've done it once I am sure I can do it again. Hampa apa tau, keja nak pijak orang jatuh ja. Pastu bila aku dah kuruih, mula la terhegeh-hegeh tanya aku cemana nak kurus. Badan depa dok macam tu jugak. Macam baguih. Huh! Nasihat untuk kengkawan yang kena kondem macam aku is:

1. Kuatkan semangat. Pedulikan negativity depa. Tadi aku pi gym jogging speed slow saja. Matsaleh semua lari macam kena kejaq hantu. Aku ni angsa kejaq aku pun tak lepas. Tapi stay strong. Kena believe that you WILL get there.

2. Structure. Mau ada training plan. Macam aku tak boleh stail hantam keromo saja. Tungging langgang jadinya.

Ok aku tak mau nasihat banyak2. Cuma lepas geram sikit tang org perangai cam pelaq.

Plan baru aku ni nampak menekankan veg dengan banyaknya sampaikan snack time pun ada veg. Aku tak suka nak gigit gigit celery atau cucumber saja2. Tak lalu aih. So aku nak blend dengan whey protein saja. Tengok satgi lalu ka dak.

Ni some ideas dari http://www.livemultisport.com/2009/06/protein-shake-ideas-made-simple/

Berdebaq debaq

2011-09-05T22:22:00.002+08:00

Mula-mula seluar aku pi Turki dulu ketat. Pastu lama-lama jeans ketat. Lani tak boleh pakai langsung. Baju kurung moden semuanya tak boleh kancing kain. Tailor kata perut aku macam flat 3 tingkat. Dia siap measure badan aku semula. Tiap tiap kali tailor mai ofis, aku rasa cam nak nyorok bawah meja. Walhal manager tu huhuhu...Aku semakin slack sejak Ipoh Starwalk tu. Bulan puasa bagi aku cam hampeh, seperti biasa...aku makin gemuk. Aku memang silap..

Terbaca nasihat dari trainer baru aku, dia kata

When your body has been obese, you will have a higher level of fat cells in your body, fat cells never disappear, they simply shrink when you lose weight. If you have more of them in your body, then there are more of them that are ready and willing to store fat. I highly advise taking six months of being strict with your eating to change the set point of the body, and cardio may need to be closer to 45 minutes to an hour a day for 4-6 days per week.

Memang aku tau kena menten sampai bila-bila tapi aku heran badan aku cepat sangat naik berbanding dulu time aku pemalaih exercise. Rupanya kantung fat cells dah ada, kalau gemuk terus isi sahaja. OK FINE..Thats it.

Esok aku akan start online training baru dari Hitchfit.com selama 16 minggu. Baru dapat program dia pagi tadi. Memang terkejut tengok sebab very strict dan exercise dia..ha mati hang lemak lemak ooii.....kalau tak kuruih memang sajalah. Dia guarantee 16-22kg weight loss kalau betui betui ikut.

Tadi dok shopping makanan berkhasiat. Tensen sebab nak pi market pagi tak leh cuz thats the time nak exercise. Weekend baru boleh pi. Biasala kalau shopping groceries kat supermarket sangat la mahai...Tapi buat sementara ni takpalah.

Dok berdebaq debaq ni pasai aku taktau aku leh jog ka dak..badan berat cam hippopopo...tau tau sajalah. Nanti adalah adegan oksigen tak cukup dan tercungap-cungap. Bunyi hentakan gajah atas treadmill dan lain lain lagi..Oh noo...

Ha memang diri sendiri cari pasal.

Esok akan start dgn cardio sejam. Target 600 calories. Doakan aku selamat.

The big 'C'

2011-08-17T22:43:00.001+08:00

Something disturbs me today. Not a little. A LOT. No, not work. I can handle work stress. No, not my weight gain during Ramadhan but its about CANCER.

Few months back the night before I departed to Umrah, my grandmother succumbed to Breast Cancer. She suffered for a few months. She removed her breasts. The last time I saw her alive she barely walked a few steps and was panting for breath even after she sat on the couch for 15 mins. The cancer has metastasized and she was too weak for chemotherapy. She passed away and we're still grieving.

The thing was that every female sibling of hers has cysts removed. Cysts!! Pls note that Cancer is hereditary. Yesterday we found out that my aunt has alarming symptoms. Today it is confirmed that it is Cancer. She removed her breast in an operation few hours ago. She is also my aunt who lived with my late grandmother until she died. This is absolutely horrifying for her.

I'm freaking out inside. Seriously. My past health issue is similar to my grandmother and aunt. What does this news have to do with me?

1. They are related to me. Cancer is hereditary which includes me in a high risk group.
2. I'm still overweight which means I have more estrogen running around in my body creating a mess.

I have only 1 or 2 things I can think of right now.

1. Stay active
2. Go back to eating healthy
3. Full medical check up every 2 years with cancer markers/mammogram or whatever.

OR die of Cancer. I'm scared.....

Push harder

2011-08-05T10:26:00.002+08:00

Kemarin aku jogging dan berjaya jogging 2.3 miles berbanding 1.75 miles on 26 July haritu.

Actually aku ni bila sampai ja 20min jogging, aku rasa mcm tak boleh continue. Kaki tak mo melangkah, keras semacam, running out of breath etc. Tapi aku dok imagine Juliana Ali punya video dlm fb - dia berlari non stop dalam Shape Run and cara dia pace herself. That one video is powerful enough to fuel me sampai la 2.3 miles. Nanti nak try bagi cukup 3.1 miles (5km).

Satu lagi benda yang membantu aku continue longer tu ialah aku make sure cara aku lari tu betul. Kiranya proper running form la. Selalunya bila letih, bahu akan slouch sikit tapi kelmarin aku make sure badan straight ja. Pastu bila aku letih, aku focus on breathing. Heart rate aku kelmarin mula-mula 78% pastu jadi 81% (kan aku dah kata fitness aku huru hara lanie).

Ini instructions utk proper running form (source:http://www.ehow.com/how_2311464_run-properly.html)

Instructions

- 1
  Align your head and neck properly. Focus on the horizon, moving your head back and forth occasionally to keep your neck from getting stiff. Avoid staring at your feet or at the ground.
- 2
  Keep your shoulders relaxed, level and low as you run. If you feel tension in your shoulders, or if you've been raising and tensing them, drop them and shake your arms out to relieve the tension.
- 3
  Move your arms from front to back, not across your chest. Don't clench your hands. Occasionally relax your arms, which should be bent at the elbows.
- 4
  Stand tall as you run, keeping your core engaged and maintaining good posture in your back. Avoid slouching or allowing yourself to weaken in the torso.
- 5
  Strike the pavement between your heel and the middle of your foot first, rather than with your toes or heels. Roll forward onto your toes, and push off with effort. Keep your stride steady. Don't bounce as you run.

Insyallah kalau follow instructions ni boleh jogging/lari lama sikit. Ada video yang aku tengok kelmarin tapi biasa la..bila cari link tu tak jumpa plak.

Aku ada lagu-lagu baru yang aku guna waktu jogging. Transformers soundtrack. Lagu-lagu dia:

1. LINKIN PARK - NEW DIVIDE
2. GREEN DAY - 21 GUNS
3. CAVO - LET IT GO
4. TAKING BACK SUNDAY - CAPITAL M-E
5. THE FRAY - NEVER SAY NEVER
6. NICKELBACK - BURN IT TO THE GROUND
7. THE USED - BURNING DOWN THE HOUSE
8. THEORY OF A DEADMAN - NOT MEANT TO BE
9. THE ALL-AMERICAN REJECTS - REAL WORLD
10. HOOBASTANK - DON’T THINK I LOVE YOU
11. STAIND - THIS IS IT
12. AVENGED SEVENFOLD - ALMOST EASY
13. CHEAP TRICK - TRANSFORMERS™: THE FALLEN REM

Nak mengurang size hips/paha yang kembang macam cendawan. Takut nanti baju raya tak boleh pakai.

No pain no gain

2011-07-27T10:35:00.000+08:00

Hari ni baru nak start pi gym semula. Jog 25mins (apa? 25min saja?!!), cross train 20mins and jog balik 15mins. But I am soooooo proud of myself sebab

1. Dah lama gila tak buat cardio sampai sejam.
2. Walaupun badan berat tapi still boleh push on.

Masa stop cross trainer tu, naik treadmill balik kaki aku rasa cam argghh...kerasnya nak melangkah.

So aku nak eliminate semua negative thoughts about all the things that could have been better masa cardio session tadi.

Again, I am sooooo proud of myself and I am looking forward for tomorrow's weights training. Weheee....

Plan 5km

2011-07-26T10:27:00.000+08:00

Episod ganti posa dah habih. Posa dah nak dekat. Fitness aku huru hara. Last Saturday konon nak start workout from Week 4 untuk lari 2.25m tapi disebabkan dah lama tak lari, boleh lari takat 1.75miles saja. Takat 2.8km ja. Apa daaa... Nampaknya terpaksa la aku start pelan-pelan dari Week 2. Kalau posa start 1hb Aug, aku biasanya Cik P dalam 2hb dan berjalan selama 8-10 hari. Biaq betui kan? Lamanya. Tu yang jenuh ganti posa tu haih.. tapi at least boleh la pi gym. Lepas raya sambung Week 5 sampai race day. Am I taking this too seriously? Probably so. Nanti kalau aku main hentam keromo ja, race day fitness cam hampeh. Orang jalan kaki laju dari aku..oh tidakkkk...

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest or run/walk	1.5 m run	Rest or run/walk	1.5 m run	Rest	1.5 m run	30- 60 min walk
2	Rest or run/walk	1.75 m run	Rest or run/walk	1.5 m run	Rest	1.75 m run	35-60 min walk
3	Rest or run/walk	2 mi run	Rest or run/walk	1.5 m run	Rest	2 MI run	40-60 min walk
4	Rest or run/walk	2.25 m run	Rest or run/walk	1.5 m run	Rest	2.25 m run	45-60 min walk
5	Rest or run/walk	2.5 m run	Rest or run/walk	2 m run	Rest	2.5 m run	50-60 min walk
6	Rest or run/walk	2.75 m run	Rest or run/walk	2 m run	Rest	2.75 m run	55-60 min walk
7	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	3 m run	60 min walk
8	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	Rest	5-K Race

Insanity & Taiping International Marathon

2011-07-21T13:36:00.001+08:00

Aku dah daftar masuk Taiping International Marathon...bagi mereka yang tak join thon thon ni sure macam..eee scary kan? Iya memang scary..sebab tu join 5km fun run ja. Cis kena tipu hehe. Sebenarnya nak join Penang Star Walk 18 Sept tapi....dekat sangat dengan raya. Tak dan nak training. Perut segedambak boleh let go atas meja makan kalau lepas raya ok. Aku nak training untuk 5km but at the moment susah nak pi gym. Gym tutup pukul 10. Perut aku masih lagi menghadam makanan by 9pm.

Aku dok ganti posa tak habih lagi. Susah nak exercise time posa. Ada lagi 2 hari. Nak bangun pagi buta exercise, not going to happen. Nanti dok tidoq dalam surau plak. So exercise lepas bukak puasa ja la. Bila time bukak posa tu susah nak kontrol makan. Semua aku nak makan. Tapi start semalam dah nampak grip control tu dah kuat sikit. The day before yesterday, pukul 9pm perut masih tengah digest. Tak leh exercise. Semalam, pkl 8.30pm perut dah agak ok. So lipat carpet, ubah penyidai baju ke tempat lain, tukar ke baju dan kasut sukan then pasang speaker kat laptop dan play Insanity (courtesy Miza PFS6450). Objektif aku:

Exercise setakat mana yang larat.
Mesti exercise jugak time ganti posa ni.

Aku tak buat fit test. Aku terus buat plyometrics cardio. First 10 mins penat. Peluh habis basah baju. Peha terasa macam on fire. Ceh baru buat warm up. Heart rate sampai 78%. Berenti minum ayaq beberapa kali. Dahaga cek oii...Then sambung sampai dalam 26 mins. Kari ayam dah terasa di tekak tunggu nak keluaq. Last last aku berenti. Malas nak paksa diri first day. Malas nak termuntah ka hapa. Just go with the flow bebeh. Memang workout dia 45min tapi penat woo. Overall aku rasa best sebab dah lama takdak adrenaline pumping camtu. Strategi aku hari ni ialah kurangkan makan dari semalam so hopefully takdak la rasa nak muntah by the time aku workout. Hari ni cardio resistance kot..

Time bulan puasa nanti aku tak tau la samada aku leh fit in insanity ka tak. Time tak puasa ok la. Time puasa..by the time aku balik dari masjid dah pukul 9.30pm. Takpa...tu pikiq time posa nanti cemana.

Tapi lepas raya aku nak train 5km camni (source: http://www.halhigdon.com/5K%20Training/5-Knovice.htm)

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest or run/walk	1.5 m run	Rest or run/walk	1.5 m run	Rest	1.5 m run	30- 60 min walk
2	Rest or run/walk	1.75 m run	Rest or run/walk	1.5 m run	Rest	1.75 m run	35-60 min walk
3	Rest or run/walk	2 mi run	Rest or run/walk	1.5 m run	Rest	2 MI run	40-60 min walk
4	Rest or run/walk	2.25 m run	Rest or run/walk	1.5 m run	Rest	2.25 m run	45-60 min walk
5	Rest or run/walk	2.5 m run	Rest or run/walk	2 m run	Rest	2.5 m run	50-60 min walk
6	Rest or run/walk	2.75 m run	Rest or run/walk	2 m run	Rest	2.75 m run	55-60 min walk
7	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	3 m run	60 min walk
8	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	Rest	5-K Race

Hari yang rest tu buat weights. Teringat last time masa masuk Ipoh Starwalk tu, aku tak sakit kaki langsung compared to kengkawan aku. Thanks to legs weights training. Next week aku akan start dari Week 4. Malam buat Insanity. Raya gemok. Pastu train balik.

Confirm boleh punya.

Article untuk Ramadhan

2011-07-19T15:42:00.000+08:00

The Ramadan Nutrition and Workout Plan for Success
By: Rehan Jalali, C.S.N.
www.rehanjalali.com
One of the most frequently asked questions I get is how can I workout and eat properly while I am fasting? Most people see the blessed month of Ramadhan as a time when they will surely lose strength and or muscle mass and some people think they can only “maintain” during this month. This cannot be further from the truth. In fact, if you use some of the strategies I am about to share with you, you can make some of your best gains during this month! It’s all about maximizing nutrient uptake, maintaining proper hydration, and modifying key fat burning/muscle building hormones in your favor during this month. And of course PREPARATION—If you fail to plan, then you plan to fail! Plus, how can you truly maximize this month spiritually if your body is sick, tired, and your mind isn’t sharp?

First of all, let’s look at what happens to your body during Ramadhan. While you are fasting, obviously you become more dehydrated at rest–but actually less than if you had exercised aerobically for over an hour (so exercise causes greater dehydration for that time period versus fasting). Your main metabolic fuel source for bodily function during fasting is mainly fat, which is a good thing. So the goals during Ramadhan are to maximize metabolism (even though your metabolism will slow down due to less frequent meals), preserve and enhance as much lean muscle mass as possible (which will inherently increase metabolic rate and allow you to burn more calories at rest), and maximize your workout (both cardio and weight training). During Ramadhan, depending on your goals, I really recommend that you limit cardio to 2 days a week at the most. This is again to preserve as much lean muscle tissue as possible. There is actually research showing the health benefits of fasting. It is truly a physical purification. According to a study published in the reputable European Journal of Clinical Nutrition, the researchers concluded that “no detrimental effects on health have as yet been directly attributed to negative water balance at the levels that may be produced in Ramadan.” Other research has actually shown cardiovascular benefits of fasting during Ramadan—that is if you can avoid the IBS (no, not irritable bowel syndrome) but the dreaded Iftar Binging Syndrome! It is vital to eat moderate to small meals even after iftar.

Training Times
Ok, enough of the background, let’s get to the meat of it! I am going to set the record straight here. The best time to do a weight training workout is NOT while fasting. This can create way too much muscle breakdown and cause a significant rise in the catabolic hormone cortisol. Training while in a state of dehydration can decrease strength significantly. In fact, research indicates that dehydrating a muscle by as little as 3% can cause a 12% loss in strength. Training while you are fasting can actually be more detrimental than beneficial! The best time to weight train during Ramadhan is after Taraweh prayers at night. This will insure that you will have several meals and plenty of water in your system before going to the gym. This will also allow you to consume your all-important post workout meal or shake which is essential to muscle growth and even fat loss. If this is too late then the next best time to weight train is about 1 hour after Iftar before taraweh prayer. You could do a short but intense 30 minute workout. The best time to do cardio work for maximum fat loss is before suhur—yep that’s the truth. Of course, most people I know will not want to get up at around 3: 30 AM and do cardio! If you CAN pull this off then the best thing to do is get up and drink plenty of water with a cup of coffee or green tea, wait 30 minutes and perform 30-45 minutes of moderate intensity cardio work like a brisk walk on a treadmill. If this is out of the question for you, then the next best time to do cardio is approximately 30-45 minutes after a “light” iftar (I will define this shortly). Short, high intensity cardio like sprinting is actually great to do during Ramadan. It takes less than 10 minutes and provides maximum benefit in terms of fat burning and lean muscle preservation! This isn’t “driving miss Daisy” cardio—its very intensive-Ex. Sprint for 20-30 sec at full speed (like a dog is chasing you!) and walk for 1 min. Do 4-5 cycles like that and you’re good! Start slow of course and work your way up.
So now you know when to train, it’s time to learn what to eat and drink (think water, water, and more water!).

Suhur meal (morning/pre-dawn)

For suhur, it is imperitive to drink plenty of water, eat a good blend of protein, carbohydrates, and essential fat—that’s right “good fats” have many fat burning and muscle building properties and their importance is even greater during Ramadhan. Some good “suhur” foods include:
Egg whites (1 yolk)
Chicken breast
Oatmeal
Cream of wheat
Protein shake
Cinnamon
Bananas
Raw, Dark Honey
Raisins or dates
Fibrous vegetables –This will help increase the feeling of fullness as well.
All natural peanut butter
Flax seed oil - A great and tasty brand is Omega Swirl from Barleans (www.barleans.com)
Olive oil – preferably extra virgin (which means it’s cold processed and the essential fatty acids are preserved)
Plenty of water
It is important to take a solid Multi-Vitamin/ multi-mineral supplement with suhur as well to make sure daily minimum requirements of key nutrients are met. One good one is Opti-Pack by Super Nutrition. Taking extra vitamin C and vitamin E can also be helpful. A great product is Emergen-C from Alacer. It is very important to watch your sodium intake at this time as high sodium can cause greater dehydration plus increase thirst during the day—not good for fasters. Avoid high sodium foods like soups, sauces, condiments, gravies, high sodium bread products, and canned meats. Of course eating fried foods and heavy oil items can cause heartburn and problems for you all day so it is best to avoid those if possible!

Iftar meal

This is a key time for rehydration. The wisdom in Islam is never ending. We break our fast with dates and water but if you investigate this nutritionally, you will see that dates are very unique in their nutrient content. They contain very high levels of potassium (much more than a banana), a key re-hydration mineral and a special carbohydrate blend that enhances hydration above and beyond water alone. They contain a special blend of glucose and fructose for short and long term energy. They also have a special nutrient called beta D-glucan which is a soluble fiber that can enhance satiety and digestive health. So basically when you eat a date and water for iftar your body gets hydrated again much faster than with water alone (this is a complex topic but I don’t want to bore you with the details—You can think of dates and water as a very advanced form of Gatorade®). In fact, clinical research published in the International Journal of Food Science and Nutrition entitled “The fruit of the date palm: its possible use as the best food for the future?” concluded that “dates may be considered as an almost ideal food, providing a wide range of essential nutrients and potential health benefits.”
You should also eat some quality protein at iftar time as well. I recommend three dates and a meal replacement protein powder like ZI Diet MRP from VPX Sports, Lean Body by Labrada, or Myoplex from EAS. Of course, drink plenty of water–In fact, keep a water bottle with you at all times after sunset! Then 1- 1.5 hours later have a food meal (or follow the schedule above for cardio). Then during taraweh, depending if you pray 8 or 20 rakahs, have a protein bar or ready to drink protein shake in the middle (not while you are praying of course!) or have another small protein and complex carbohydrate meal after the 8 rakahs—drink plenty of water if you have a protein bar. Then go train about 30-45 minutes after eating the bar. After the workout, have another nutrition shake (as mentioned a few lines ago) with plenty of water. Eating small meals at night can trick your body into speeding up metabolic rate (not to mention increase nutrient absorption and stabilize insulin and blood sugar levels). Your body loves homeostasis and wants to maintain a certain balance—you literally have to shock it constantly to lose fat and gain muscle over the long run! There is so much wisdom in “Eat and drink but not to excess” and we should try and follow that especially during Ramadhan.

SAMPLE Ramadhan MEAL PLAN for fat loss and muscle gain
(*This plan is for a 170 lb male, please adjust amounts for bodyweight)
Suhur:
Eat 6-8 egg whites (one yolk)
One bowl of plain oatmeal w/ cinammon, raisins and a banana
1 teaspoon all-natural peanut butter or olive oil or flax seed oil (1 tablespoon Barleans Omega Swirl)
Plenty of water (16-24 oz.)
Opti-pack by Super Nutrition (one pack) –multi-vitamin/mineral
Iftar (the evening opening of the fast):
Three Dates and a Nutrition Shake (ZI Diet MRP from VPX Sports, Lean Body by Labrada, or Myoplex from EAS)
Plenty of water
For cardio wokouts –Do cardio 45 minutes after this meal for 30-45 minutes at a moderate pace or do a sprint workout if you have less time and then have the next meal before taraweh. (Have a cup of green tea or coffee with Iftar on cardio days)
For weight training days: Eat another food meal before Taraweh like chicken breast (or baked salmon), brown rice and some veggies OR
Baked Fish (Salmon, Tuna, Orange Roughy, or Mahi mahi), sweet potato, and a garden salad or some steamed vegetables.
Drink plenty of water during taraweh–Go to the gym after taraweh. (If you pray 20 rakahs, then have a protein bar in the middle of taraweh). Drink plenty of water during the workout and you can even have Accelerade or Powerade™ or another sports drink during the workout.
After the workout, have another Nutrition Shake –lots of water of course. Then sleep 45 minutes later or stay up allnight eating and working like I do!
Following these simple workout and nutrition tips can really help you make great gains during this blessed month. May God help give us patience and strength in this month and throughout the year and make us strong mentally, internally, spiritually, and physically!
Top 5 healthy foods (especially important during Ramadan)

Dates – They contain a unique blend of glucose and fructose and have a very high potassium content (about 64% more than bananas). They have a nutrient called beta-D-glucan which is a soluble fiber that has health benefits and can increase the feeling of fullness.
Raw, Unfiltered Honey - It contains many phytochemicals and flavanoids that can enhance health. Honey is very good for increasing energy. It is an excellent source of antioxidants. In fact, ORAC tests show it has the highest level of antioxidants of virtually any natural food on earth! It even has anti-bacterial effects. Take 1-2 tablespoons daily.
Fish – Eating fish regularly can have positive effects on health. The fish oils EPA and DHA have been shown to improve brain function, enhance cardiovascular health, and reduce inflammation among other things. Some of the best fish are cold water wild salmon, orange roughy, deep sea Cod, sea bass, Ahi Tuna, Mahi mahi, and tilapia.
Figs – They contain key mineral such as calcium, iron, magnesium, and potassium. They are also a great source of fiber and can support healthy blood sugar levels. Figs are an alkaline food which means they help balance the Ph of the body making it less acidic.
Olive Oil - Contains omega 9 or oleic fatty acids. It has been shown to increase the good cholesterol (HDL) while lowering bad cholesterol (LDL). It also seems to have some antioxidant effects. Look for extra virgin olive oil (cold-pressed). Cooking with it can lower some of its benefits. Add it to food after it is cooked!

*The content of this article is for information purposes only. Please consult a physician before starting any nutrition, training, or supplementation program.

Inspiring pics

2011-07-13T13:00:00.001+08:00

Some of these pics bites..yang paling terasa is the last one (source : SimplyShredded.com)

Tengah devise a plan cemana nak kurus time ganti posa ni. Semalam nak exercise dah tak larat. My meal plan:

Sahur - 1 fruit + 1 scoop whey protein + wholesome Cosway raw food powder/MRM + 2 glasses of water

Berbuka - 1 glass klorofil + 1/2 cup rice + protein (telur/ikan/ayam) + sayur (2 cups min) + 1 fruit . Ni appetite yang kena kontrol dengan strict.

Lebih kurang dalam 10pm - maybe MRM. Ok ka makan lewat huh?

Generally bulan puasa day for me macam ni la:

Sahur - Oats + protein + buah ataupun makan nasi and lauk

Berbuka - Suka hati main hantam

So I guess the current plan is better kot. Will try and update nanti.

Ganti posa

2011-07-12T11:17:00.002+08:00

Sahaja aku puasa esok hari kerana ganti fardhu Ramadhan kerana Allah Taala.

Lani nak ganti posa sampai habis. Pagi tadi bangun makan 1 banana and protein shake + Cosway wholefood nutrition (raw food powder). Also minum klorofil (suppose to be good for migraine sufferers). Nak pi gym ka malam ni. Macam malas. Aku kalau puasa memang tak exercise. Tapi bontot makin besaq.

Ataupun adakah nak exercise Insanity di rumah saja? Tak payah waste time nak pi gym. Malam ni nak makan apa. Kena make sure portion nasi tak over sangat. Nanti gemuk. Dah la malas nak exercise.

Setiap decision yang kita buat tu will lead us closer/further from our goal. Ikut logik, jadi slim. Ikut hati, jadi elephant.

Results - Ipoh Starwalk 2011

2011-06-20T09:12:00.001+08:00

Hari Sabtu bertolak ke Ipoh dari Penang. Duduk di Paragon hotel. Singgah di Sg. Perak R&R. Pi ambik t-shirt, nombor dan goodies. Punya la banyak chuppa chup, shampoo, bath gel dapat. Setengah balang chuppa chup pakcik tu bagi.

Malam tu Miza pfs6450 sampai. Kami makan steamboat ramai-ramai. Ni kat hotel lobby.

Esok pagi plak makan banana 2 bijik sebelum start race. Lepas register di Jabatan Belia dan Sukan competition category participants dilepaskan beramai-ramai dulu. Kami kena pakai wrist band kaler kuning highlighter. Then baru 7km non-competition category. Aku berbaris di belakang. Kawan aku kata, kita belakang sangat ni. Aku kata tak kisah la apa-apa ja. Just try our best. Takda expectation pun. Aku pakai ipod pasang podcast dari Motion Traxx (145bpm) dan bila habis 1 hr tukar ke podcast 150bpm. Pakai Polar HR monitor.

Menteri besar Perak yang melepaskan kami. Aku malas nak warm up sebelum race. Aku warm up semasa race. Lepas 2-3min slow walk terus aku blah meninggalkan member-member aku. Sorang tu try ikut tapi tak bleh ikut. Aku ada dengar dia kata aku laju sangat hehe. Pastu aku just fokus kat jalan, potong orang, tengok depan, alert dengan traffic. Sekali sekali fuel myself dengan kata-kata perangsang. Antaranya:

I am strong
If anyone can do this, that person would be YOU
If anyone can do it, I can fu*king do it to -ni bila dah penat

Aku make sure HR aku dalam 75% ke atas. Ni kan cardio. Ramai gak yang aku potong actually. Tapi agak tensen bila depa merge participants 7km dengan 10km. Jenuh nak memotong sebab ramai dan jalan depa tak tutup habih. Bila nak potong kena ke kiri then kenderaan dok lalu. Ada sorang budak Cina tu (yang aku cuba nak potong) dan tak boleh potong kena langgar motor. Sian lah. Dia laju dan slim plak tu. Dia selalu berada dalam 10 langkah dari aku. Sorang mamat Cina ni pun aku try potong the whole time dan berjaya dalam 500m sebelum sampai. Dia slow down sapa suruh hehehe. Cuma respek 1 apek Cina ni, laju dari aku tapi sentiasa within my sight. Ramai gak orang yang lari tapi kalau lari, disqualified.

Bila nak sampai tu aku masuk lane H - Category wanita. Depa bagi certificate sebab berjaya finish under qualifying time. Pastu kena pulangkan 2 wristbands. Aku pi terus minum 100 plus beberapa cups. Then register untuk hadiah. Hadiah?

Ni la resultsnya untuk women (20 years and above but less than 40 years)
Time - 1:24:58
Place - 12th

HR monitor results
Average HR - 78%
Max HR - 86%
Calories - 886

Rupanya kalau dari no 4 sampai 25, dapat pewter medal.

Some pics - ni baru lepas habis. Dapat no ranking, certificate dgn lucky draw coupon.

Yang ni time check results.

Yes walaupun paha aku besar, tapi paha ni la yang worked hard untuk 12th place.

Overall perasaan aku - ada sikit perasaan sebak. 3 years back jangan harap la nak join benda macam ni dengan weight aku, dengan low self esteem aku..ni la first sporting event in my adult life. Walaupun nak join benda ni pun aku fikir banyak kali. Orang confident dengan aku, aku tak confident dengan diri aku. Sometimes aku still see myself as the fat girl. Sekarang aku sangat bangga dengan achievement aku. Walaupun bukan la berlari 10km but still..aku tengah tukar mindset aku dari I can't to I CAN. Bye-bye fat girl.

Lunch salad variation

2011-06-17T13:58:00.001+08:00

Ini some ideas untuk combo salad since peti ais kat ofis aku tu macam mini salad bar. Serving size tu ikut masing-masing la ya.

Kelmarin - Butterhead lettuce, cherry tomatoes, grated carrot, cucumber, avocado, dressing (vinaigrette), ayam bakar Tesco (teriyaki kot) dan 1 wholemeal tortilla.

Hari ni - Romaine lettuce, cherry tomatoes, cucumber, capsicum, celery, avocado, telur 1 whole + 2 egg white boiled, chunky dip salsa dan chickpeas.

Takda gambar sori. Handpon tak best. Quality gambar tak cantek.

Calories selalu tak terlebih sebab exercise saja burn about 500-600 calories.

Korang punya lunch cemana plak? Share pls.

Food planning

2011-06-16T12:10:00.000+08:00

Tadi dok sembang dengan fellow weightloss fren..Rasa macam nak share plak cemana aku plan my food for work.

Aku suka pi beli ayam bakar di Tesco/Ayamas/Mydin dan sayur sayuran seperti romaine lettuce,butterhead, carrot, cucumber, tomato, dressing, avocado,capsicum, olives, salsa dan wholemeal tortilla. Semua sayur-sayur tu aku letak dalam fridge kat ofis. Kat ofis aku ada microwave so bila lunch time aku potong sayur-sayur ikut combo yang aku suka dan heat up the ayam. Tak semestinya semua kena letak kan. Letak ayam dan campur dengan dressing. Sometimes aku balut dengan tortilla. Sometimes makan salad + ayam sahaja. Kan senang.

Semalam aku makan brocolli soup. Dah lama tak makan. Last aku buat masa kat Australia. Pergh lama gila 2007 kot. Sup ni kalau makan time hujan/sejuk memang best. Heart warming meal. Jangan bubuh cream ya. Gemuk nanti. Nak kurus kan? Kalau nak tau resepi, ini dia.

Bahan-bahan:
1 ulas bawang putih
1 brocolli floret
1 ubi (nak bagi pekat nanti cair tak sedap plak)
Kiub ayam
Garam

Cara-cara:
1. Tumis bawang putih dengan olive oil sket. Pastu buh ayaq then kiub ayam.
2. Tunggu mendidih then buh ubi. Masak sampai ubi lembut.
3. Buh brocolli. Garam ikut suka.
4. Bila brocolli tu ijau cantek terus angkat.
5. Buh dalam blender dan blend.
6. Hidang dengan black pepper. Kat Australia depa suka buh nutmeg. Aku tak lalu nutmeg tqvm.

Semalam aku makan dengan telur rebus 3 bijik. 1 aku makan whole 2 lagi buang kuning okeh.

Aku malas nak letak gambar. Kalau hampa nak tengok gambar brocolli soup sila google online.

Termuntah

2011-06-15T10:55:00.000+08:00

Ngada-ngada nak cerita gak part ni. Pernah tengok dak dalam Biggest Loser kalau contestants kena push teruk-teruk, depa muntah? Ha itulah yang terjadi kepada aku pagi tadi. Padan muka sebab dah lama meninggalkan Tabata workout. Tapi muntah tu sebenarnya bagus - mengeluarkan angin dan toxic dalam badan.

Tabata workout pagi tadi tak teruk sangat. Bila aku nak sambung steady state cardio alamak mual lah. Terus pi toilet. Oh ya..dengan bangganya aku pakai Gymboss untuk workout ini. hehehe

Jump Squat – 20 seconds, 10 second rest ulang sampai cukup 1 min
Push Up – 20 seconds, 10 second rest ulang sampai cukup 1 min
Depth/Long Jump – 20 seconds, 10 second rest ulang sampai cukup 1 min
Dumbbell Renegade Row – 20 seconds, 10 second rest ulang sampai cukup 1 min
Rest 2 minutes
Complete another three full circuits
Rest for 2 minutes
Follow with 20 minutes of steady state moderate intensity cardio.

Mula-mula nak berlari untuk cardio tapi tukar ke elliptical trainer instead. Malam nanti nak buat Tae-Bo. Hiyahhh...

Mesti fit untuk Ipoh Starwalk.

Kasut baru

2011-06-08T17:47:00.001+08:00

Kaki aku memang besaq. Makcik aku selalu gelak kat aku sebab dia kata kasut cam kapai (kapal). Kelmarin dah beli kasut baru New Balance MR860 untuk kaki jantan cam aku. Running stability shoe width 4E kaler kuning. Eee tak pernah pakai kaler kuning. Selama ni play safe pakai kaler biru with silver lining. Disebabkan kaki aku size 10 (pengakuan berani di blog haha), satu lagi pair yang ada kriteria di atas adalah kaler hitam legam. Kaler hitam? Blergh..tak menarik. Walaupun aku jarang tengok kaki aku waktu bersukan, tak kira..nak gak kaler lain. So ni la kasut baru aku.

Kelmarin aku ada cerita pasal gambar time aku study overseas kan. Ni gambar salam perantauan dalam Utusan Malaysia. Seperti yang hampa nampak, memang time ni makin tembam tapi belum tahap maksima.

Bila banding dengan gambar recent time aku kepoci di pertunangan member aku. Berbaloi memerah tenaga di gym. *Ingat tu..toksah dok main main dah* Iyalaa esok aku pi exercise ok.

Health

2011-06-07T14:45:00.003+08:00

For someone yang mengamalkan hidup yang sihat, aku rasa aku cepat jatuh sakit. Aku ni sangat senang kena selesema. Kalau ada ja orang keliling aku yang selesema, MESTI akan kena punyalah. Sometimes dengan cuaca tak menentu pun akan kena gak. Mesti doktor boring tengok muka aku selalu pi tadah kat dia "Doc, I have flu again". This time bukan takat flu saja. Terjangkit kat mata sekali. Mata aku merah. Doc kata the same virus. So lupakan saja untuk ke gym. Nasib baik tak sempat bengkak. Just tunggu merah tu surut ja.

Aku start minum klorofil. Orang cakap bagus untuk orang yang selalu sakit kepala macam aku. Aku memang pelik. Aku tak pakai perfume sebab sure migraine. Aku tak leh tak cukup air atau tak makan, migraine. Nescafe pun tak leh minum. In fact aku memang tak minum caffein. Kadang-kadang bila aku lari kat gym pun, lepas tu mesti migraine. Panas ja badan aku. Kalau time period lagi lah, berhari jugak migraine. Tidoq dengan migraine, bangun tidoq dengan migraine. Aku baca somewhere yang there must be an chemical imbalance so dalam badan yang trigger benda ni. Klorofil ni macam sel darah merah dan fungsi dia ialah untuk carry oksigen dalam blood stream. Aku beli brand Cosway dan kena minum 2x sehari. Aku minum sekali ja because bila aku minum 2x sehari, tak leh tidoq sampai pukul 2-3 pagi. Why? Ntah. Macam ada caffein. Alert semacam weh. Verdict: Setakat ni takda la migraine.

Cukupla pasai kesihatan diri aku. Pasal training Starwalk tu. Aku sempat train sekali saja. 50mins walk ja because before that aku dah angkat weights 45mins (legs day). Then apa jadi? Jari kedua di dua dua kaki jadi kaler purple. Sakit la. Hmm time untuk tukaq kasut. Kasut aku ni setahun sekali mesti tukaq punya. Physiotherapist aku kata kena beli New Balance Stability Shoes 4E. Ada 3 jenis category - Motion Control, Stability and Cushioning shoes. Depends cemana hampa pijak, so boleh pilih ikut kesesuaian. 4E tu pulak untuk more room di bahagian depan kasut. Disebabkan jari kedua aku panjang over sangat, dia selalu bang dengan depan kasut. Lama-lama jadi kaler purple. Kuku purple tu akan ditolak keluar dan diganti dengan kuku sihat. Tak best la nanti bila pakai kasut tinggi yang exposed yang depan. Buruk rupanya. Benda ni dah banyak kali jadi kat aku tapi sekarang baru tau kasut yang sesuai.

Haritu masa aku training 50mins walk tu, aku cover berapa miles ntah tapi average 1 mile dalam 15min. So kalau 6.2 miles (10km) dalam 93mins. Not too bad la. Aku made sure incline 1.5% dan walk dlm 4.0-4.2mph. Harap-harap kuku aku tak buat pasai lagi. Malam ni nak pi cari kasut. Esok boleh training lagi.

Any suggestions untuk protect purple toenails aku tak?

Haha terjumpa gambaq Salam Perantauan time aku study di Australia dulu. Time ni belum fully gemuk. Tapi almost there la. Nak attach gambar recent jugak tapi internet tak mengizinkan. Cuba esok.

Ipoh Starwalk 2011

2011-06-01T11:34:00.001+08:00

What's been happening? Pi Mekah balik Mekah kena selesema yang sangat teruk. 2 minggu baru baik ok. Sepatutnya pi Japan tapi cancel sebab earthquake/tsunami. Then exercise kejap. Busy with work and personal life. Been communicating with fellow bloggers. Last 2 weeks pi Bali, balik Bali kena sakit mata and selesema and gemuk but before pi Bali decided to join Ipoh Starwalk 10km. Paksa rela my best friend to follow and ajak Miza PFS6450 untuk join sama 19 June ni. Kami duduk di Paragon Hotel Ipoh. Kalau tak salah dalam 300m dari Stadium Ipoh tu. Senang nak pi ke tempat kejadian nanti. Actually mula mula nak join Komtar Tower Run as suggested by Einaz tapi isk rasa macam not fit enough. Can imagine myself crawling the anak tangga. Aku contact Juliana Ali http://missjewelz.wordpress.com/ for tips. Dia tu sangat la baik. Very encouraging and very positive. Kita yang tak semangat pun jadi semangat. Pikiq punya pikiq tak apalah kita start pelan pelan. Belum train untuk Starwalk lagi ni. Ini training schedule-nya (source - http://www.halhigdon.com/10ktraining/10kwalk.htm)

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest or walk	30 min walk	Rest or walk	30 min walk	Rest	3 m walk	45-90 min walk
2	Rest or walk	35 min walk	Rest or walk	35 min walk	Rest	3.5 m walk	55-90 min walk
3	Rest or walk	40 min walk	Rest or walk	40 min walk	Rest	4 m walk	65-90 min walk
4	Rest or walk	45 min walk	Rest or walk	45 min walk	Rest	4.5 m walk	75-90 min walk
5	Rest or walk	50 min walk	Rest or walk	50 min walk	Rest	5 m walk	80-90 min walk
6	Rest or walk	55 min walk	Rest or walk	55 min walk	Rest	5.5 m walk	85-90 min walk
7	Rest or walk	60 min walk	Rest or walk	60 min walk	Rest	6 m walk	90 min walk
8	Rest or walk	30 min walk	Rest or walk	30 min walk	Rest	Rest	10-K Walk

Disebabkan ada 2 minggu ja lagi. So aku rasa aku terus start Week 6 Thu. Must finish under 90mins. Qualifying time is under 100mins. Aku malas nak training kat luar (takut itam). Nanti kat gym aku akan increase incline 1-1.5% untuk imitate road resistance and turn on the angin on the treadmill for wind resistance. Biasanya aku exercise 0% incline. Menurut artikel yang aku baca, 0% incline tu macam turun bukit sikit. Angin pun aku off biasanya because habih kering tekak/mulut aku. Tak rasa peluh la plak. Jadi aku kena la adjust accordingly.

Last time aku join benda ni masa umur 13 tahun. Time tu memang debab tapi dapat gak sijil sebab under 100mins. Kalau lanie? Mesti lagi terer kot. Confident tu.

Sesapa yang nak join boleh register kat http://sites.thestar.com.my/starwalk/ Competition category dah tutup. Non competition category still open sampai 3rd June. Non competition ni 7km saja. Kelip kelip mata dah sampai.

So kalau ada sesapa yang join tu..boleh la jumpa di sana nanti :)

Re-focus, re-evaluate, re-strategize and execute

2011-02-28T14:34:00.001+08:00

I'm gonna stop writing for now and probably privatize my blog till further notice.

I'm struggling with my weight. I have no problems exercising. I love exercising. My problem lies in eating rebus rebus/bakar bakar food. I'm BORED of the same food. Sometimes tengok makanan pun rasa macam nak termuntah. One week I really jaga makan. Another week I binge. Then I blame myself for not being able to maintain my weight loss. Its an annoying yo yo.

I nak sangat lose weight and I respect people who are willing to completely sacrifice for the sake of being slim. This is my 3rd year and there must be a way to make this less tormenting.

Tried to reach out to blogger pals, some of them have the same issue. Its hard to confess on the blog especially if ada orang think that you are inspirational. I'm just human after all and I need to analyze what is it that I'm not doing right.

My lowest weight is ~70kg. I can get there but I must eat like a sick person. huhuhu

Tension bila tengok orang yang weight 60+kg eating macam macam and not exercising.

Post CNY

2011-02-13T12:50:00.001+08:00

Raya Cina aku pun sibuk bercuti sama naik dengan Cina. Aku dah lama tak pi Pangkor so pi ajalah. Berat aku naik ke 75.8kg lepas ke Pangkor.

Sejak balik ni nak kena insafkan diri. So decided not to follow Jennifer Nicole Lee anymore. Jadi bulky follow program dia. Aku nak lean. So tukar ke program Body Blitz yang telah dipurchase online. Aku ada lebih kurang 5 minggu sebelum pi umrah. So kalau boleh turun sebanyak mungkin best jugak. Bukan sebab nak melawa di Mekah...sebab lepas aku balik dari Mekah, seminggu after that aku pi Japan. Yes, kalau boleh melawa di Japan kan best...hehe

Sebelum ni aku simpan food diary online siap dengan gambar makanan sekali. Leceh plak nak menten. Tiap tiap hari lepas keja nak bukak internet plak upload gambar. Kalau pi tempat yang takdak internet cemana. So aku balik ke cara lama untuk keep track of my food. Beli diary RM5 saja. Senang nak bawak dalam beg.

Hari Selasa lepas aku start Body Blitz program ni so berat dah turun ke 73.8kg. So far so good.

Exercise:
Tues - Weights Lower Body
Wed - 45 mins x trainer
Thurs - Tabata workout
Fri - Interval running 20 mins
Sat - Weights Upper Body
Sun - Interval mix machines 20 mins + 20 mins fast walk

Frustrations

2011-01-30T16:50:00.000+08:00

Aku baru balik dari Gurney Plaza. Spent hours looking for the right jeans. Dorothy Perkins ada my size cuma bila duduk ja nampah belah bontot. Haish seganlah. Then bahagian crotch tu ke bawah sangat. Teringat time beli jeans di Ms Read dulu pun macam tu jugak. Malas nak beli dan tolerate poor fitting jeans. Dulu cari jalan nak cover sana sini. Lanie...jual mahal. Kalau tak muat elok elok dengan my lower body, memang tak mau bazir beli. Aku pakai straight cut. Aku tak mimpi nak pakai skinny jeans.

Sekarang ni aku ada satu ja jeans. Levis Ladies Style kaler biru. Memang mahal tapi fit cantik ja. So Levis kan sekarang konon ada Curve ID. Aku pun ingat nak beli kaler itam. Kaler biru satu cukup la. Aku size 31. Yang aku frust tu ialah ada sorang minah Melayu ni takdak layan sesapa. Nak layan aku pun susah. Ada ka offer kat aku skinny jeans. Tak nampak ka thunder thighs aku ni. Agak agak aaarr....Aku pun try la jugak mana la tau kot kot muat dan seperti yang dijangka memang tak muat. Bila aku keluar dia buat layan tak layan ja. Sebelum tu dia dah pandang aku atas bawah (sizing me up). Bila tanya dah takda ka Levis Ladies Style, dia jawab acuh tak acuh ja takda. Hai...ni mesti kes treating 'fat' people sebagai 2nd class citizen ni. Bosan aku...Lepas tu aku pun malas nak cari jeans. Hilang mood.

Di Dorothy Perkins dulu size bottom 18 tak muat, skang ni muat size 16. Dulu top size 18 tapi lani size 14.

At least ada improvement. You all ada suggestions brand mana lagi aku leh beli. Aku tak mau jeans ala jantan.

Dah turun berat badan

2011-01-22T11:23:00.000+08:00

This week on Mon dan Tues memang tak gi gym pagi sebab nak tidoq to recover daripada cuti Makassar. Wed baru terhegeh hegeh nak start exercise balik. I am supposed to follow the JNL Fitness Model Program tapi bila tengok exercise dia agak basic and cardio pun tak banyak untuk preserve muscle. Perut buncit sejak balik Makassar. Kena buat cardio banyak sikit to lose the fat kan. Then sejak ada Polar HR monitor ni, I try to burn 500 calories or more or close to it. HR percentage kalau cardio tu 75-85%. Tak pernah lebih dari 85%. Aku bukan nak jadi atlit kebangsaan.

So this week's exercise:

Wed - Shoulders and triceps + 20mins treadmill interval

Thurs - Nothing.

Friday -

Morning : Legs + 20mins interval running

Night : Cardio 20mins running + 25mins elliptical trainer + core exercises

Saturday - Chest/biceps/back + 20mins interval bicycle

Sunday - plan to do 1hr cardio jalan naik turun incline. Kalau rajin, malam pi lagi.

Percaya tak my exercise on Friday to burned 1189 calories. Ha kalau boleh commit 1-3 times a week ok gak kan? Sustainable ka? Itu pikiq lain. Yang penting nak sampai balik ke 70kg.

Sekarang ni my tricep, legs, butt tengah lenguh. Okla tu means something is working.

So from balik dari Makassar tu my weight dropped dari 78kg ke 74.8kg. Lost 3.2kg. Actually baru kelmarin start strict jaga makan. Sebelum tu semua aku balun. Nafsu nafsu...

Friend's birthday

2011-01-20T09:13:00.000+08:00

Aku nampak elok kalau ambik gambar sorang sorang ataupun aku pose supaya nampak slim. Contohnya :

Ok tengok tangan aku gemok....

Tapi bila ambik gambar dengan orang lain, nampak sangat aku besar. Paha aku besarnya yikes..

Lelaki Malaysia terlalu kecik untuk aku..Haih...

Semalam makan chicken chop sebab dah 9.30mlm. Jam on the way sebab thaipusam. Benda lain ada tapi chicken chop cepat dapat. Aku dah lapaq..

Overall okay la. Aku agak berpuas hati dengan gambar. Kalau dulu asyik nak nyorok belakang orang ja.

Hari ni aku tak pi gym. Semalam balik pun dah lewat. Mungkin petang sket kot. Dah la aku tak cuti.

Holiday blues

2011-01-19T10:37:00.000+08:00

Last week aku was on holiday with my family ke Makassar. So from 77kg ke 73kg in one week just before aku pi holiday. I was doing so well.

I hate holidays because
1. Keja makan makan dan makan. Tabiat makan 5 times a day went out of the window.
2. Exercise? What exercise?
3. Perut buncit because I stuff my face so much.

Then I come back trying to reduce to weight again. Tension la. The day after I came back my weight was 78kg. OMG macam nak pengsan. 5 days holiday naik sampai 5kg. Jeans ketatnya mak aii. Kat airport LCCT, masa dekat boarding gate aku tengah dukung anak sedara aku, then mamat Indian ni kata "Are you pregnant?" WTF? Argghh tension.

Actually aku tak tahan kalau orang cakap aku gemuk/berisi. Bf aku kalau tengok perut buncit dia akan cakap "Haa jelly belly..." Erks... Semalam plak ada sorang mamat yang suka kat aku, dia kata "Orang berisi ni manja dia lain". WTH?? Ada beza ka manja orang berisi dan orang biasa. Panas telinga aku dengar cuz dia golongkan aku dalam perempuan berisi. Taring gigi aku panjang ja. Nasib baik cakap tepon, kalau depan depan aku dah isap darah dia. Eee geram ah. I did not lose weight to be called berisi.

But the fact is bila aku tengok body aku kat cermin memang gemuk. Takda shape. Tonite aku nak kena keluar makan dengan member gym pulak so kena really watch out my diet.

Aku rasa motivation aku is bila orang kutuk aku. Bila orang puji naik lemak. Bila orang kutuk jadi macam terbakar jiwa raga hence aku bekerja keras di gym.

Right now I hate my body!!

Happy New Year!

2011-01-02T20:47:00.000+08:00

I'm in a new gym now at the Eastin Hotel. Sejuk nak mampus. The first day I was coughing non stop. Aku ni kan minah tropikana. Exercise nak keluar peluh pun susah. Dekat machine tu actually ada a/c keluar. Dah la surrounding tu sejuk. Nak suffocate me with freezing air ka?

Anyway I haven't been disciplined. Too many partayss...infact yesterday I hosted a New Year BBQ where 12 people makan makan. Some stayed overnite and sambung BBQ in the morning today. Needless to say, my single gal pals look pregnant. I looked like well... lets just say I'm not very proud of my curves at the moment.

I'm no longer with idealbodiesonline due to :
1. Boredom of the diet pattern/exercise that they gave me
2. Lack of support
3. Damn expensive la

I tried a few weeks of Jillian Michaels online but then I don't think it suits me. Running at 85% of max HR for 50mins? Cannot la...At most I run at 83% tu pun tak la sampai 50mins. Pancit kang.

I was googling about fitness model and I found this inspiring model Jennifer Nicole Lee a while back. She's HOT. Sizzling HOT. I bought her program. Pretty easy program to follow. Not much cardio (woohoo!!) Easy weights training too. She emphasized a lot on lifting heavy weights. I lifted heavy last week on her legs day. Mak aii 3 hari aku sakit kaki. I need to be more disciplined with my food.

I should start properly this week. Her exercises fit my gym cuz this gym doesn't have that many weights machine. Banyak guna DB.

I should update my weight kan? Noooo not today.

Week 12 T4

2010-12-05T11:50:00.001+08:00

Aku sedey dan agak sentimental...semuanya kerana gym.

Tempat aku berpeluh sakan dan lose 30kg + akan ditutup. 2 tahun lebih aku di gym ni. Uncle bagitau kat aku kelmarin. Siap habaq awai2 - you jangan pengsan aaa...gym tutup hujung bulan. Lepas tu aku exercise pun tak semangat. Depan mata aku depa duk bawak keluaq dumbells tanda gym akan jadi kosong soon. Gym ni dikendalikan by Olympia distributor and is located inside a hotel. Tapi disebabkan poor management, last last hotel take over and nak buat exclusive for their guests aja. Equipment pun akan jadi terhad ja.

Pening...sebab the good gyms jauh dari Bayan Lepas. There is no way I will drive 30-40mins just to go to the gym. Distance is my first priority. Kalau jauh, banyak alasan nak pi. No 2 is must be open early morning. Ada gym belakang USM/Sunway Tunas/PISA tapi bukak lambat. No 3 ialah gym fees. Now I pay RM60 per month. Cheap kan? Yang lain memang more expensive. No 4 kalau boleh tak mau berpisah dgn my gym gang. Tapi kalau terpaksa, nak buat cemana.

I think my best choice for now is the Eastin Hotel. Nearest to my place. Open at 6am. About RM900 a year. Tapi equipment....I need to check la.

Can someone please open a proper gym in my area??

Week 11 T4

2010-11-27T12:30:00.002+08:00

Aku tau aku disappeared for quite some time. Aku malu nak update kalau takdak weight changes, kalau aku main main. Orang baca pun macam...minah ni dok ting tong ja weight dia. Tak turun turun. For a while there, I was contented with 74kg. I thought 'Ok what'. Orang lain pun ada lebih kurang 10kg short of their target. I'm not in a bad position. After all, aku kan dah achieve 30kg. Bukan senang woo..

Then kawan aku mai umah one day ajak pi kenduri dia dan dia kata "Masreen, hang mau dak jadi pengapit aku?" Erkkk.....pengapit?? Tugas pengapit tu tak bother aku sangat. Tapi....mengingatkan camera flash lights mengambil gambar aku dan pengantin sangatla horror. Pengantin tak pa la lawa. Aku? Kawan aku ni slim. Average Malay chick la. Aku dok imagine berdiri sebelah dia feeling like a monster. Dah la besaq ragam. I will be towering her. Nanti orang kata, sapa tu? Bodyguard ka? Huhuhu....cerita pasai bodyguard. Teringat ex roomie aku sorang kat UPM dulu. Memang lawa sangat. Kami selalu berdua. Dia ni malas nak bawak motor sendiri so selalu ikut aku ja. Kadang kadang dapat surat cinta dalam raga motor. Orang tak berani approach dia sebab...ada bodyguard. Sapa bodyguard tu? Aku la. Sangat tensen mengingatkan kisah itu. Mengingatkan bahawa I'm not attractive to men. Sakit hati ooo...

So aku set on a mission. Mesti lose 5kg sebelum 12 Dec ni. Means I will be under 70kg. Geram weh. Anger ni if you channel to the right place, it will take you someplace great. Aku masih lagi dalam 74kg last week.

Current weight : 70.9kg (lost 3.1kg)
Current fat % : 32.7% (same as Week 3)

Camana boleh lose 3.1kg dalam masa seminggu. Aku sangat sangat sangat jaga makan. Ok la ada 1 malam tu member aku paksa rasa coklat from Japan - Nama Chocolate. Tapi kecik ja dan 1 sahaja. Kalau dia tak paksa, aku pun tak mau makan. Exercise pun tak tinggal. Maybe tomorrow miss optional exercise.

Monday - Weights + 10 mins interval running
Tuesday - 45mins jog + core exercises
Wednesday - Weights + 10 mins interval running/cycling
Thursday - Interval 45mins + core exercises
Friday - Weights + 10 mins interval running
Saturday - 45 mins interval running/cycling.

November 12 is actually my birthday. Aku rasa it is the best birthday ever. 3 kali sambut birthday. 1st with my boyfriend - candlelight dinner. So dia takla as kayu as I thought haha. 2nd with my ex schoolmates. 3rd with my gym mates. The 3rd one memang gempak. I love how I looked during the birthday bash. We all look so lousy at the gym and that nite we transformed into a group of hot babes/guys. Even DailyMuscle cakap aku hot. Lagila hepi.

Week 6 T4

2010-11-01T20:14:00.001+08:00

I don't want to update my weight. I was sick last week so its not fair.

What happened? Went to Bandung with crazy shopping dream. End up with crazy food poisoning instead. Indonesian doctor said memang kalau musim hujan, ada ja kes ni. Doctor di Malaysia plak kata sebab water system diaorg tak berapa bagus, bila hujan ja semua air (clean and dirty) bercampur. Whatever it was, it was hell. Last day di Bandung ada 2 juta rupiah lagi tau!!

I started exercising yesterday for 45mins. Itupun tak boleh lari lama. I had to stop because rasa cam tak boleh continue running. Jadi cycle for the last 15mins. Hari ni start buat weights.

But good news is.....I lost 19cm dalam masa 6 weeks. 5cm off my waist. Memang rasa slim tapi berat ting tong kat situ gak. Ramai cakap I dah kurus actually. But thats NOT the only good news. I perasan something change on my arms too. My arms ada bulge. I tunjuk dengan my gym friends, diaorg pun perasan. My family ja tak perasan hehehe. Seronoknya dah ada muscle. Ini la muscle nya - Deltoid (Lateral) - http://www.exrx.net/Muscles/DeltoidLateral.html

Yayyy...

Week 3 T4

2010-10-10T18:44:00.000+08:00

I gained weight this week. Haven't been naughty. I think it's because of Cik P. My stomach is bloated...quite evident in the picture that I took with my friends today. Good news is my fat percentage is lower. I can feel the back of my thighs are getting firmer.

Current weight : 74kg (gained 1.8kg)
Current fat % : 32.7% ( lost 2.5%)

Exercise for the week
Mon - 45mins run/jog/walk + core exercises
Tues - Weights
Wed - Treadmill workout 45mins
Thurs - Weights + interval
Fri - 36 mins interval + 24 mins cycling
Sat - Weights + interval + 15mins cycling
Sun - 1 hr cycling