Friday, December 28, 2012

Azam tahun 2013




Much much simpler!!!

1) To lose another 10 kilos

    

2) Learn and cook more healthy recipes



Ha that are all!!

Thursday, December 27, 2012

Review 2012's resolution

1)  Breast feed my son for/at least 6 months
- not successful sebab my asthma meds dried up the milk!

2) Save for my son's education fund and get him medical card (insurance)
-Yes and no, coming soon for medical card

3) Lose 10kgs by working out and healthy eating
- Hell YEAH!! Lost 12kgs

4) Get back my old facial skin
- Yes, now sunburn lil bit but somehow I know I will turn normal



Wednesday, December 26, 2012

Monday, December 3, 2012

Ephyra Collagen








I am on Ephyra for more than 1 month
will give review later
 

Thursday, November 29, 2012

Tidur Selepas Makan, gemuk ke jadinya?

Thank you so much kepada SusuSejat
kerana memberi permission untuk share information
yang sangat bagus

It always happen to me, lepas makan sure nak tidur
dinner la selalunya, sbb dah terlalu letih dengan kerja, anak
dan housework(mencuci, kemas dapur sebagainya)
Kadang2 takut gak sbb berat naik tp dek terlalu letih
kuturutkan juga wahai Jebat!

Please take some time and read. Read and digest.

Tempoh hari saya ada mengutarakan diskusi "makan lewat malam dan makan sebelum tidur punca kegemukan". Rata-rata ada yang menjawab YA, tidak kurang juga ada yang menjawab TIDAK. Apa-apa pun, tak lengkap diskusi tersebut kalau saya sendiri tak beritahu jawapan dari pihak saya, kan?

Proses kegemukan dan kurus adalah 2 komponen proses yang amat penting dalam "Fat Metabolism". Kegemukan berkadar lang
sung dengan aktifnya pembentukan lemak badan atau "Fat genesis", manakala proses penghuraian lemak dikenali sebagai "Lipolysis". Untuk memahami bagaimana proses ini berlangusng, kita kena faham secara KESELURUHAN bagaimana badan kita menggunakan tenaga, dan bagaimana badan kita menyimpan tenaga. Terdapat 3 peringkat (3 stor simpanan) bagaimana tenaga dari karbohidrat yang diambil menerusi makanan itu disimpan.

1 - Muscle Glycogen (Sel otot) - Tenaga segera, tenaga yang dicadangkan untuk digunakan kurang dari tempoh 8 jam.

2 - Liver Glycogen (Hati) - Tenaga separa segera, bila "stor" muscle glycogen dah penuh baru badan akan simpan tenaga berlebihan di sini, dicadangkan untuk digunakan dalam tempoh kurang 24 jam.

3 - Lemak (dalam Sel Lemak) - Tenaga JANGKA MASA PANJANG, bila Liver glycogen penuh, baru tenaga berlebihan akan disimpan di sini, dicadangkan untuk digunakan apabila SALAH SATU atau KEDUA-DUA stor di atas BERKURANGAN BEBERAPA PULUH PERATUS, boleh jadi selepas 24 jam, boleh jadi 1 bulan, boleh jadi bertahun-tahun baru akan digunakan, bergantung kepada sejauh mana aktifnya anda; jangan terkejut tenaga yang anda guna dari lemak hari ini mungkin datang dari tenaga yang disimpan ketika anda di bangku sekolah, simply because kalori masuk dan kalori yang keluar dari badan anda itu tidak seimbang!

Disebabkan kronologi penyimpanan tenaga adalah sebegini, maka lemak adalah "pilihan terakhir" yang badan akan gunakan sebagai tenaga ketika bersenam atau ketika melakukan aktiviti yang intensitinya tinggi, in theory, it is not that easy to store fat, and it is not easy to burn fat as well!

So, berbalik kepada soalan yang saya utarakan tempoh hari, adakah makanan yang anda makan itu terus bertukar menjadi lemak?????? Sedangkan lemak yang kita ambil bulat2 tu pun tidak akan terus disimpan sebagai lemak, ia akan dipecahkan dahulu kepada komponen yang kecil iaitu triglyceride --> glycerol + 3 asid lemak; triglyceride tu takkan diserap bulat2 sebab liang duodenum kita kecil sahaja, bila dipecahkan macam tu baru boleh diserap. Begitu juga dengan protein yang kita makan, isi ayam yang kita makan itu tidak terus "tertempek" kat bicep anda bila terus dimakan, everything has to be broken down into small pieces, then our body will act as a "puzzle solver" to mix-match these small pieces into a bigger picture, which is YOUR BODY!

Sebab itu dari dahulu lagi saya tekankan "Konsep Kalori" itu SANGAT penting, kerana KALORI mewakili jumlah setiap makronutrien (Karbohidrat, Protein, Lemak) yang masuk ke dalam badan anda. Makanlah pukul berapa pun, selagi kalori yang masuk dalam badan anda itu tidak melebihi dari kalori yang diperlukan oleh badan dalam sehari (DCR), anda tidak akan GEMUK atau NAIK BERAT! Selagi anda tak faham konsep ini, selagi itulah anda tidak akan "konfiden" dengan diri anda untuk membakar lemak, selagi itulah anda akan terus dibelengu dan setuju dengan dakyah "makan lepas pukul 9 malam gemuk, makan terus tidur gemuk, minum banyak air gemuk.... bla, bla, bla, and bla!"
 

Wednesday, November 28, 2012

Healthy but lazy breakfast

          




muesli, natural yogurt and mixed berries..done!walla!

Monday, October 15, 2012

Homemade Almond Butter

What you need...


 

 1- Almond
 2 -Olive oil
 3- Salt
 4 - Empty bottle / jar
 5 - Food processor / Blender



Mix almonds, olive oil and salt in food processor and blend


After couple of minutes








 Stop when the consistency is high/quite high

THEN

Put in the bottle... FIN!!

Importanto! Make sure you give your blender/fp rest for few minutes
each time after you grind the almonds
Don't forget to refrigerate

Tuesday, September 25, 2012

October workout plan


Ingat cik bonbon je ade jadual??
Cik gorjes(lah sgttt) pon tanak kalah
Ni jadual perancangan workout utk
bulan October :))



Day Strength/Weight Cardio Additional Backup Plan
Monday Weight HIIT  -  Kettlebell + TABATA
Tuesday *Weight *LISS  -   Brisk walk
Wednesday Kettlebell - TABATA  -
Thursday Weight HIIT  - Zuzana/ATF/whatever related
Friday Weight Pylometrics  -   -
Saturday Kettlebell  - Yoga/Pilates Brisk walk
Sunday   Brisk walk    

Backup plan terjadi apabila tetiba ade emergency
yg tdk membolehkan iols ke gym
meaning that buat kat rumah
kettlebell pon kat rumah ajer
*pengecualian hari Selasa, kalau free buat
weight kat gym

HIIT plan nak buat dekat treadmill jer and brisk walk
kat hills ngan tangga ke syurga dekat umah tu
Friday bleh wat pylo sbb takde org kat gym
so bleh terkinja tanpa org ushar pelik wadehel
I am doing kehkeh

Bila rest day nye nyah?
Ntah..bila rasa letih so ari itu la rest day
and Sunday utk food prep

aci kan?? ade komen x?
 

Monday, September 24, 2012

French Toast with Malay Fusion

Nak jugakk word fusion :)
This is a simple yet healthy recipe, sesuai utk breakfast
cuba try

French toast 
1. 2 keping whole grain bread
2. 2 biji telur (1 full egg, 1 omit yolk)

Methods
1. Whisk 2 eggs tu dgn sprink some blackpepper
2. celup roti dlm eggs
3. spray tray dgn cooking oil/slather pon ok (use canola or olive oil)
4. bakar dlm 12 minit

Sambal ikan bilis 
1. 1 garlic
2. 1 shallot
3. 2 sudu cili boh
4. Segenggam ikan bilis
5. Perahan air asam jawa (1 cubit asam jawa, 1/2 cup water)
6. 1 tbsp minyak canola@zaitun

Methods
1. Panaskan minyak
2. Masukkan garlic ngan shallot yg telah dihiris
3. Tumiskan cili boh sehingga agak kering (xde pecah2 minyak sbb minyak skit)
4. Masukkan perahan asam jawa
5. Masukkan ikan bilis
6. Tunggu sehingga kering *Boleh masukkan cili merah potong dan shallot rings kalo suka

Iols x guna garam gula pun..ikan bilis kan dah masin
agak2 tak tahan pedas, letak 1 sudu cili boh jer
jgn letak gula 'sugar is legal cocaine' kekdahnye wakakaka
utk tambah fibre boleh amik buah such as kiwi/green apple whatever you like la k ..


                                                          selamat mencicah!!

Tuesday, September 18, 2012

New cardio spot



Just a stone throw from my house
there are some 'hills' too 
and the view are beautiful
perfecto for jog/run/sprint

I had my first brisk walk for one hour
brisk walk! but I was sweating like a tooot :))




Friday, September 14, 2012

Ikan Bakar Jalan Bellamy



Haha
Tambah kalori lagi senangkan dari nak kurangkan kalori?!!
Takyah workout, xyah xyah xyah
kita pi tambah lemak ye



Ikan bakar Jalan Bellamy/ belakang istana lama
murah siot..
makan 2 ni kat atas campur air (nasi x amik)
tapau ikan kembung bakar, cuma rm20
tapau lagi ikan terubuk utk mak, dpt 2 keping medium size
rm6 jerrr..muroh2
Kalau buat sendiri mmg x letak lsg garam dan minyak
provided utk makan sendiri, kalau utk laki ka mmg buat
proper la tp dia teringin gak ayam bakaq tawaq hebiaq aku tu
Tapi mmg sedap ini ikan bakar, skg ni susah nak jumpa yg best2
ala2 melepaskan batok di tangga jer
So, gi la try..sedap dan murah
at least byk gak protein dr makan fries ke nugget ke mmg
empty calories(x berkhasiat)

Tuesday, September 11, 2012

No excuse, I got to do it




Lupa bawak training shoes!!
So I train in my working shoes and barefoot! Ada mak kesah?







Monday, September 10, 2012

Skyrocketting appetite workouts

Sgt laparrrr adalah
conclusion for this week

Monday (lupa berapa weights)
1)5 mins warm up
2)Squat (1x12, 3x 6)
Superset
- Standing overhead press (1x12, 3x6)
- Negative pull ups x berapa nak menjadi (5 sets of 5)
3)Standing lat pulldown (5 x 10)

Elliptical ni menipu dowhh
aku set 30 mins, level 8, fatburn mode
tapi 2 minit kayuh rasa berat gila, rupanya dia
level 40!!! 10 mins berlalu tp dia tulis br 3 minit
mmg tulisan dia blinking2 nampak x nampak
tp aku buat habis gak 30 mins..peluh cam mandi

Tuesday
Full Body  Strength & Conditioning Workout
Set 1 (3 x 10)
  1. Rear Foot Elevated Bulgarian Squat (right and left) – 8kg KB
  2. Single-Leg Romanian Deadlift (right and left) – ''
  3. Push Ups 

Set 2
(40/20) - 3 rounds

  1. Two-Handed KB Swing
  2. Burpee
  3. Vertical Pull Burpee
  4. Dynamic Squat
  5. Push Press
Friday
10 mins warm up
1. Reverse lunge (12kg x 1 x 12, 16kg x 3 x 6)
Superset 1
- weighted push ups (10lbs x 1 x 12, 10lbs x 3 x6)
- inverted row (5lbs x 1 x 12, 5lbs x 3 x 6)

2. deadlift (50kg x 1 x 12, 62kg x 3 x 6)
superset 2
- dumbell row (15lbs x 1 x 12, 15lbs x 3 x 6)
- Close grip press (10kg x 1 x 12, 19kg x 3 x 6)

Hill sprints (treadmill inclined to 12 and various speed)
8x sprints, 20/40
nak buat 10x tp malaunnn mana ntah isap rokok kat bawah
terus asma akuuu kena berentii!!!

Then I just tried new machines, takde orggg best gila babs
Diet 3 ari kelaut sbb masa kuranng dan keletihan melampau
makan je ape ade






Thursday, September 6, 2012

Menyampah pun ade dgn puak2 camnih

Need to vent out here
Maybe only fitness friends yg paham tp xpe nak bebel gakss
Okay when it comes to lose weight/ shed fat or whatsoever related
I'm a firm believer of eating right and exercising...takde short cut
mok cut, kalau ade pon akan bahayakan diri or u will gain back soon

There are some people jual products kat my workplace mcm
meal replacement, ubat and corset..ok I never look down of these people
dia nak cari rezeki lebih or just want to share his/her so called 'secret'
tp kalau jenis kalau org tanak beli dia nak malukan atau 'balas' balik
sgt la x professional and annoying

One day tu, I wore baju JM(Jovian Mandagie) RTW collection yang caused
a stir during raya...alaaa yg org kata kalau terjumpa boleh buat team boria tu
to my workplace, ada yg tahu the price ada yg insist duk tanyaaaa berapa2
so I just tell lah...

THENNNNNNN
melalui satu group ni yg tgh bersembang tgh2 dunia'

'rasanya kalau beli riben besar ni jahit senirik lagi murah'
(sgt whatever okkkk, ada aku kesahhhh)
'Saya pon muat baju ni, tapi gorjes...kalau pakai dx lagi cun pakai baju ni'
me: pabenda dx??
'oooo meh siniiii (igt bleh trap aku la tuhh)
terus aku tarik kawan aku sorang lg blah (spontan) ehhh x minat2
pastu terus manusia satu lg ckp kuat2
'gorjes tu relaaa pakai baju 3 ratus banding beli dx bayar 100 bulan2!'
OH MY GOODNESS
3 ratus bayar sekali jer tp yg bulan2 tu harga 4k kottttt!!!!
membazir gilaaaaa
baik aku beli set dumbell, kettlebell, polar watch..mcm2 dpt
paling2 benak pun aku sanggup beli beg Prada dr beli slimming corset 4k
satu lg tu perlu ke cakap kuat2??!!!
Tapi hari tu mmg hari menyampah sbb ada jer nak kata kat baju aku tu
apakah dosa baju JM?? Oh Melayuuuuuuu

CERITA 2
bab2 kurus badan mmg dah jadi slalu bahan ckp among us
biasakk laa ramai pompuan
selain aku yg lain duk amik produk laaa so aku idak la join berckp
just mendengar jer..mazhab aku cuma aku ngan sorang lg anak dara
nun duduk seberang sana
tetiba aku ditanya
'gorjes..jaga badan x'
'huihh dia mmg jaga sgt, makanan masak sendiri bawak mai sini'
'gorjes ni berisi tp jenis berisi seksi ' - ok ade ke jenis ni??
ohh aku kononnya nak educate pasal fitness
'ohh saya angkat berat(lift weight), angkat berat mmg bagi nice
shape, sbb dia tone kan badan bla bla bla'

'ehh mana bleh jatuh peranakan ngt angkat berat'
'taklah kalau form yg btol...'
'iyeee jatuhhh'
FINEEEE, malas nak berbalah

* I pigged out during my pregnancy, causing hefty weight gains
trying to lose 4 months after gave birth but have to stop
for a while due to my asthma
now restarting mission hahaha
I dun mind people call me chubby, fat, heavy etc because
yes I am!! But at least I do something!!
I don't regret a thing, I brought a life to this world!!
But insya Allah I'll be more cautious in the next pregnancy


Monday, September 3, 2012

Simple and Sweet Workout

My workout is in 'Simple and Sweet' mode
due to my hectic schedules
Simple but I make sure that I lift heavy and kick ass worthy!
*I've been in workout hiatus because my asthma gOt worsened...
put on weights and now need to shed them off!!



Monday
1. Barbell squat (40lbs x 1 x 12, 50lbs x 3 x 5)
2. Dumbell overhead press (5kg x 1 x 12, 5kgx 3 x 6)
3. Inverted row (5 sets, 6-12 reps)
*Hill sprints using treadmill, 10-12 sprints

Wednesday
1. Deadlift (50lbs x 1 x 12, 70lbs x 3 x 6)
2. Close grip push ups (5 x 12)
3. Inverted row, palms up ( 5 sets, 6-12 reps)
*Hill sprints (same as above)

Friday

*inspired by Sis Leny, luvvvv it!!!
Set 1
Interval Training
12 rounds of 10/30~2-arm kettlebell swings(8KG)
1 leg crawl + push up(right)
1 leg crawl + push up(left)
Side lunge jump
KB Wall Sit  8KG KB on Goblet Hold
Plank Climber 
*Rest and repeat one more time

Set 2
Reverse lunge (6lbs x 1 x 12 each legs, 8kg x 3 x 6 each legs)
Push ups (5 x 6-12)
Dumbell row (6lbs x 1 x12, 8kg x 3 x 6)

Set 3
(10/20) - 2 rounds
1. Kick butt
2. Jumping jack
3. High knees
4. Squat jumps

Finisher
1 minute plank



Monday, August 27, 2012

No Bake Protein Bars

                                                 Spread with raw honey

Easy, peasy and breezy

Recipe

1- 2 cups quick cook oats
2- 1/2 cup natural peanut butter (I use almond butter)
3- 4 scoops vanilla protein powder
4- 1 tbsp ground flaxseed
5- 1/2 cup water

*optional ingredients
( I omit all except honey)
- 1 tsp cocoa powder
- dried fruit
- raw maple syrup/honey

Method
1. Line a loaf dish with parchment paper
2. Kneel all ingredients in a large bowl
3. Spread dough into dish, pressing down to flatten.
4. Spread honey
5. Freeze for 30 minutes

Before putting honey


Nutrients per serving
Calories:310, carbs;28g, protein:22g,
fat(if use peanut butter):13g







Tuesday, July 17, 2012

Buffered Earnings Nuffnang

Kasik can utk aku menjakun
sokmo aku tgk kat blog org duk wat gini
aku tak sampai ati nak buat sebab dapat 1 je iklan
hahaha x femes (ade ahkak kesah?)
aku x bother pon sbb aku tulis blog ikut mood
dan tahap kerajinan, kalau penat mmg takdok la
Bulan ni dapat 3 uolssss
nuffnang kasi hadiah besday kots?
















P/S - aku sukak sgt ari ni sbb setiap 17hb aku akan dpt new Oxygen!

Monday, July 16, 2012

I can't!

Asik geyin dan syik je tayang vonvon mantaps
aku pon join gaks










Tuesday, July 10, 2012

Berat naik




huwaaaa samdolll nyee
aku rasa berat aku naik!!
2 minggu aku x workout sebab sakit (asthma)
tp bleh jugak aku menyopping di kelate dlm x sihat
makan pon tak jaga, sbb 2 weeks ni beli2 jer
kain baju kurung aku pon ketat metat
suwaaa suweeyy kemorning banget!

post mortem aku
1) ubat asthma membuatkan badan naik - disahkan doctor
2) sakit tight chest, susah nak nafas sebabkan xleh workout
3) tak beli groceries dek kebizian n kursus sebabkan makan luar yg x sehat

pastu nak buat ape?? solution2!!
yang aku bleh pk
1) amik inhaler secara terkawal, ditch ventolin kecuali
    saat2 memerlukan
2) beli la groceries masak sendiri (bergantung pd laki iols gak)

*geyin, toksah mintak gambar progress ke hape, mak stress tau!











Monday, June 11, 2012

Healthy Mango Salsa Recipe


Ingredients:

1 mango - diced
1 red onion (large) - diced
1 medium red capsicum - diced
2 sprigs of cilantro - chopped
2 tbsp lemon juice
2 tbsp lime juice
* I didn't put jalapeno

Methods
Mix everything in a large bowl
Let it cold in refrigerator for 2 hours before served




Wednesday, June 6, 2012

Food Proccessor

Panasonic brand!!
Serius dah macam dapur masterchef dah dapur aku
segala mak nenek tools and gadget ada *ok tipu*
tp tempat letak makanan mcm katering tu pon aku ada 3!!
slow cooker, claypots, oven, microwave
mixer, steamer dan segala bagai
 jom besarkan dapur rumah kerajaan, EZ-rhb kan ada



Apa beliau boleh buat??

Nindiaaaa....


Dah terbayang nak buat homemade patties, meatloaf
nugget n mcm2 lg
ye ke buat??hahaha insya Alloh







Tuesday, June 5, 2012

Italian style salmon

I took this recipe from oxygen magazine
They use tilapia fillet, cherry tomatoes
and quinoa but
I use salmon and brown rice
























Ready in 35 minutes

1 cut of salmon
1 tomatoes chopped
1 tsp garlic powder
1 tsp mixed herbs
Black pepper
Salt to taste (optional)
Asparagus, ends trimmed

1. Preheat oven to 150 degrees
2. Place salmon in a glass oven poof
    dish sprayed with olive oil. Place
    tomatoes on top of the fish
3. Sprinkle fish with seasonings. Spray
    olive oil on top and bake for 30 minutes
4. Meanwhile, steam asparagus and cook
    brown rice or quinoa





It is great for lunch!!

Monday, June 4, 2012

Highlights of May




Goodbye May!!!
Some highlights in May
in random order


1) Adriel was 3 months old
2) Back to work
3) Back to gym
4) Lost 3 kgs
5) Disahkan dalam perkhidmatan
6) Dapat semua surat2 penting dlm perkhidmatan
    tanpa perlu menunggu laaamaaa
7) I lost my blackberry!!!
8) Mixer - gift from mom


So, June...
PLEASE


Friday, June 1, 2012

The person next to my treadmill

WHEN THE PERSON NEXT TO ME ON THE
TREADMILL IS CHECKING OUT MY SPEED,
SUDDENLY WERE LIKE



Tuesday, May 29, 2012

Edisi lenjan habis, Lower Body Workout

Mentang2 la cuti kann
belasah almost 2 jam workout kat gym
hari kerja mana bleh nak 2 jam..plg2 busuk
pun dlm 70 minit termasuk salin baju, pakai sport shoes
Tapi selalu cukup2 sejam aku nak chow dah

Nih kalau working days aku rasa kena omit la cardio
Amik masa sgt..x pun 10 mins bleh la kut

 Semoga glutes aku menjadi mcm glutes beliau!!!

Workout breakdown

5 mins treadmill warm up
3 mins upper body stretch

Leg extensions 12 x 3
Barbell squats 12 x 3 x 20lbs
Leg press 12 x 3 x 54kg
Dumbell walking lunges 24 steps x 3 x 2kg each hands
Stiffed leg deadlifts 12 x 3 x 20lbs
Sumo squat 12 x 3
Seated leg curl 12 x 3
Standing calf raise 12 x 3
Seated calf raise 12 x 3

30 mins elliptical fatburn mode

*Yang takde berat (lbs n kg)maknanya aku lupa lettew
sebab machine lupa plak nak tgk

Semalamnye workout yess aku rasa sore dekat
upper chest, delts, biceps n sakitt dekat forearm
triceps ngan back degil hamat x rasa benda punn!!

ishhh aku suka la cuti!!!

Monday, May 28, 2012

Jamie Eason 30 days knockout body n silly me



My workout plan for holidays is doing Jamie Eason
30 days Knockout Body which means it should start today
but I'm so silly for not bringing my notebook that contains all the
exercise plans!!*knocking head!!*
Arrived in the gym, I did my own upper body workout..
haven't feel the sore yet, don't know the workout was effective
or NOT :(

Here are the breakdowns for today's workout

5mins warm up
2 mins stretching

Back
Superset

1. Wide grip lat pull down  x 3 sets x 30kg
2. Seated cable row x 3 sets x 39 kg

Biceps

1. Alternating dumbell curl x 3 sets x 3kg each hands
2. Incline hammer curl x 3 sets x 4kg each hands

Triceps

1. Rope pull down x 3 sets x 30lbs
2. Standing dumbell triceps extension x 5kg

Shoulder

1. Ez bar upright row x 3 sets x 10lbs
2. Shoulder press x 3 sets x 5kg each hands

Chest

1. Dumbell bench press x 2 sets x 5kgs each hands
2. Dumbell flyes x 3 sets x 5kgs each hands
3. Chest press x 1 set x 15kgs

Abs

1. Seated leg tucks x 15reps x 3 sets
2. Plate twist x 30 reps x 3 sets

Cardio

5 mins warm up
10 mins HIIT  (5x sprints at 8mph, 5x fast walk at 6mph)
5 mins cool down

It took me 1 hour and 15 mins to finish!

Tuesday, May 22, 2012

Bertabahla Aishwarya Rai

 Now


 Before


Samala problem kita ni Aishu weh
badan naik lepas beranak tapi
aku dah turun 16kg..16kg ponnn masih ada banyak
lagi nak aku banish ni!! Kalau dapat berat zaman
sebelum kawin 45kg-47kg lagi syokk!!*leleh air mata*
Ko banyak duit sure senang lg nak turun, tapi banyak duit tu
bonus jer..determination dan disiplin yang penting
Sama2 la kita menurunkan berat dan menyelimkan body
huaa chaiyokkkk

Monday, May 21, 2012

Rice Cake

*Entry khas untuk kak leny & geyin


Brand Real Food

 
 Nutrition Value

Beli kat Cold Storage



Wednesday, May 16, 2012

Betty Crocker Measurement tool


It's cute and useful tool
for eat clean diet




Measurement cups!!!
I measure my oat and rice only
yang lelain malas yahamat



Monday, May 14, 2012

Pictures of eating clean meals week 1

Some only
I didn't take all pictures
As for breakfast, I eat cooked oatmeal sometimes (if wake up earlier)


Breakfast (egg whites only)

Snack

Lunch

Dinner

Stay tune for week 2 eat clean meals!

Sunday, May 13, 2012

Workout of the week

2x jer this week
Weekend dpt asthma pulak, now ok skit
tapi tetap tak boleh melajukan heartbeat
Punah harapan nak berzuzka #17


Workout 1
(Circuit style, 3 sets)
1. Pushups x 15
2. Side lateral raise x 15
3. Dumbell bench press x 15
4. Triceps dumbell kickbacks x 15
5. Seated cable rows x 15
6. Hyperextensions x 15
7. Airbike x 15


Treadmill 22 minutes


Workout 2
(Circuit style, 3 sets)
1. Freehand jump squat x 15
2. Goblet dumbell squat x 15
3. Barbell clean x 15
4. Barbell side split squat x 15
5. Leg press x 15
6. Leg extensions x 15
7. Standing calf raise x 15


Bicycle 22 minutes

Wednesday, May 9, 2012

My clean eating meals

clean to the T!!
Sorry takde gambar, maybe later

Monday
Breakfast -
1 wholegrain rice cake with 2 tablespoon natural yogurt
and blueberries
2 hard boiled egg whites
1 glass green tea

Snacks -
Salad with salmon pieces (arnd 2 cups)
1 small green apple

Lunch -
1 1/2 cups brown rice
1 piece grilled mackarel
air asam (cili padi, red onions, tomato, tamarind)
Steamed broccoli and carrot

Snacks -
Didn't take sbb bawak Adriel g klinik

Dinner -
Grilled chicken breast
(marinate with tumeric powder, mixed herbs, ground black
pepper & olive oil)
Steamed broccoli

Snack -
200ml HL chocolate milk

Tuesday
Breakfast -
1 cup wholegrain oats (cooked)
Blueberries
1 hard boiled egg white
200 ml HL chocolate milk

Snacks -
Salad with salmon pieces

Lunch -
1 1/2 cups brown rice
1 piece grilled mackarel
air asam (cili padi, red onions, tomato, tamarind)
Steamed broccoli and carrot

Snacks -
Whey protein 1 scoop

Dinner
Grilled chicken breast
Steamed broccoli

Snack
200ml HL chocolate milk


Monday, May 7, 2012

Clean eating















New challenge yang aku buat utk diri sendiri
Yo lah ari tu aku tak join pun pertandingan
Mini Eat Clean Diet Challenge by SusuSejat
So buat la sendiri2 jer (sedihh), btw my meals are
pretty clean during weekdays but melingkup punah during the weekend...
This challenge aku nak 95% clean on weekdays and 20% clean on weekends

Trick eat clean nie kena rajin skit arrr..kena buat
FOOD PREPARATION!! kira snacks and lunch kena buat
sesiap during the night before atau cooking in bulk during weekend
so that tak menggelupur makanan "clean" xde so kena makan kat
kedai which is x clean lsg okeh!!















Aku tengah gigih membakar ikan kembung untuk lunch
dan ikan salmon utk masukkan dalam salad kehkeh
Kalau aku ada masa dan tak penat aku update
meals

*Aku prepare untuk 5 hari terus, senang!!

Monday, April 23, 2012

I beat Zuzana

This is the breakdown of Zwow #14
1. Push press 10x
2. Thruster 10x
3. Back curl lunges 10x
4. Preacher curl 10x
5. Weighted jump lunges 10x
6. Broad jump pushups

Do these moves five rounds and set your time
this is time challenge so do as faster as you can
but don't forget the forms
Zuzana's time is 18:44 and I managed to finish in
18:40:64 yeeehawwwww
Ok I cannot beat her because I only used
3lbs dumbell *foooool* cry!!!!
At first I looked through the breakdown I was like
mehhh easy peasy but I became weak when I was in
2 to 3 rounds and in 4 rounds I was almost dead!! Pylometrics kill!!
The other reason that I should be happy is
 I...can..perform...REGULAR PUSHUPS!!!!!
REGULAR PUSHUPS!!!!!!!!!!!!!!!!!!! 
Tomorrow I will try to do regular pushups as many times as I can
and take the time haha happy *dance*

Okay enuff other than that I did
Toe toucher 15 x 3
X crunch 15 x 3
and plank for 2:04:70
improvement I see!

Habis pasal workout thingy *tetiba cakap melayu*
Bila teringat pasal ni terus nak tersenyum je
Okay semalam husband iols nak skodeng (kununn)
iols tengah masak, dibawaknye Adriel sekali duduk belakang dinding
dapur tetibe.....
ERKKKKK...Adriel sendawa!!!wakakakakaka
terus aku tau ada orang dekat dinding tu yang priceless sgt dan
buat aku nak tersenyum tergelak adalah reaksi muka Adriel yang sgt
serius dan muka x bersalah..yelah umur 2 bulan baru kann
laki iols plak "Adriel ni pecah rahsia la, kita baru nak skodeng
pungkoq besaq mommy" *haromzadohhhh*
hahahhaaha I love Adriel, Adriel ni kalau didukung muka dia
jadi serius bangatt dan ketembaman tu makin terserlah
arghh nak gegetttt

 sayang mommy, Adriel

0 Calory Cooking Oil

Uh okay it's in spray form
Usually all types of oil are 120 in calories
per tablespoon!!!
it's including olive oil