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





























Saturday, April 21, 2012

Berhantu

Hmm tatau lah apsal bila buat Zwow #3 mesti anak aku bangun tido menangis
padahal aku wo depan dia jer cuma jarak jauh skit takut
aku terbaling kettlebell ke dumbell hahaha
Hari Selasa masa nak turun piramid ke 10 dia nangis
minum susu gluk gluk gluk habisss 100ml
pastu aku sambung balik sbb buat Zwow je
Harini plak nak naik ke piramid 15 dia nangis, pas nyusu aku stop terus wo hahaha
Summary minggu ni (Isnin xyah sbb dah post)

SELASA
Zwow #3
        1 5
     10  10
    5       5

RABU
Yang hado

KHAMIS  
The Heart Pounder Workout
(30 seconds non stop 2 rounds)
1. High knees
2. Jumping jacks
3. Squat thrust
4. Mountain climbers
5. Jump squat
6. Dumbell chops
7. One legged jumps
8. Burpees jump squat

1. Burpees lagi
2. Kettlebell clean and press, tak habis ok sebab tak mampu nak press
   stop buat TABATA  

TABATA
(8 rounds, 20 seconds effort, 10 seconds rest)
1. Swings
2. High knees

JUMAAT   
TABATA 
(12 rounds, 20 seconds effort, 10 seconds rest)
1. High knees
2. Spiderman pushups
3. Lateral hops
4. Mountain climbers

Zwow #3
sempat buat piramid menaik ke 5 hingga 10 jer!!

*Tskkk, sebenarnye aku rindu sangatt heavy weightlifting!*sobs sobs*


 Sebelum tu, nah Zwow #3 gambar ajek aa


Thursday, April 19, 2012

The Booty Pervert; Amanda Latona

Ala Einaz shamz jugak
booty pervert
hahhaa



My oh my!!
I'm jealous!!!
Squat..squat...squat!!!!!









Wednesday, April 18, 2012

Produk bersalin & barang2 ketika pantang

Layan gambar aje lah
Oh ye aku guna produk Nona Roguy...
sangat best dan berbaloi every cents


Phytonatal
Star product ni!! Membuang laju jer so xde part akan sakit ketika bayrock
tambah2 kalau bersalin operate, badan pun rasa ringan



Lulur
Bau kunyit dan rempah2, habis kena sental bathroom tapi bagus
keluar segala daki maki

Bantal panas
Ganti tungku, cecair ni panasnyetahan  lama so boleh tungku sana sini dgn lama


Pengganti tempel, untuk letak kat perut sebelum berbarut


Minyak herbanika
Ni ganti param, walaupun tak panas tapi badan xjd  sejuk
boleh sapu kat mana2 saja


Jeli gamat

Mandian akar kayu
Ni yang kawan aku hadiahkan, aku pakai yang confinement lady
bagi, sangat wangi sbb ada daun pandan kut

Sabun susu beras
Mengilangkan hitam2 yang diperolehi ketika mengandung
Tapi kalau asal dah berkerak mmg tak bleh nak wat hape la hakhak
 Vaseline
Penting gila untuk chapped lips disebabkan badan panas


Bengkung tradisonal
Lupa nak amik gambar, ni gambar aku pakai
tengok berbonjol sana sini


Antara lupa nak amik gambar adalah
bengkung moden,Shaklee set B (breastfeeding)
dan air rebusan manjakani






Tuesday, April 17, 2012

Mini Eat Clean Diet Challenge

Semalam aku baca blog Susu Sejat
Sedih wei x dapat masuk sebab takde penimbang
Lagipun kalau masuk ni kira buat tribute kat Bob Kennedy
yang passed away recently..
Hopefully next time ada lagi challenge macam ni aku nak join
aku beli Tanita scale terus!!!

So sape nak masuk cepatt bertindakk!!
Sebab lagi setengah jam lagi register ditutup

(1938-2012)
Robert H. Kennedy
"A great man, a great husband"






Monday, April 16, 2012

TABATA

Short but intense it is!!!
My 30 minutes workout almost killed me!!
Buat 30 mins je tapi dia nye heartbeat is like 90 mins
nye exercise dupp dapp dupp dappp kencang


The Heart Pounder Workout
30 seconds non stop 2 rounds
1. High knees
2. Jumping jacks
3. Squat thrust
4. Mountain climbers
5. Jump squat
6. Dumbell chops
7. One legged jumps
8. Burpees jump squat

Bodyweight home workout
45 seconds effort, 15 seconds rest
1. Burpees (9,7)
2. High knees (80,70)
3. Single leg hip thrust- left  (19,15)
4. Single leg hip thrust - right (16,11)
5. Deadlifts (18,19)
6. Lateral lunges (19,21)

TABATA nak mamps
20 seconds effort, 10 seconds rest 8 rounds

1. Swings
2. Dynamic squats












Furla Candy Bag

         
                                                   
In "dragon fruit".... not a frightening bright pink though








Friday, April 13, 2012

Gatal nak buat jugak

Actually aku feel sore from previous exercises
good signal kan maksudnya muscles aku twitch which are
dekat hamstring, glutes and quad
upper part rasa x sakit sgt ex: chest, shoulder n back
triceps biceps mmg tak rasa mende laaa

Aku kunun2 nak challenge diri aa try workout tgk
coz esok dah start weekend aku takut mmg tak exercise
tapi dah kaput gini today, aku pospon esok atau lusa jek arrr
nie aku exercise first round dah macam mintakk nyawaa
mintak nyawaaa so brenti jekk
namun begitu nak tulis gaks score

45 seconds effort, 15 seconds rest

Burpees (7,9)
Single leg hip thrust left (19,14)
Single leg hip thrust right (20,4)
Deadlifts (20)
Swings 8kg (10)

ahahahhaa bikin malu saja!!!




Thursday, April 12, 2012

Lean legs pyramid

Wooohooo dapat aku workout 45 minutes arini!!
Bagi Adriel minum susu pastu pasang aircond
hah kauuu pejam celik pejam celik terus lena hahaha

So here are the summary

The Bodyweight Blast Workout
12:43:34
10 reps x 2 rounds except mcm lunges kena double
if wanna more challenge then do more rounds

1. Jump squat
2. V-ups
3. One legged deadlifts
4. Pushups with 90 degrees rotation
5. Alternate reverse lunges
6. T-squares
7. High knees tuck jumps
8. Varying hand pushups
9. Lateral lunges
10. Triceps planks up

then I continue with
Lean legs pyramid

1. Squats 20x
2. Lunges 30x
3. Toe touchers 40x
4. Wall sit 50 seconds
5. Jumping jack 100 seconds
6. Wall sit 50 seconds
7. Toe touchers 40x
8. Lunges 30x
9. Squats 20x

Finish by
Sexy to the core
50 seconds effort, 10 second rest x 3 rounds
aka 9 sets

1. Side oblique lift - right
2. Chuck & tuck
3. Side oblique - left

STRETCHING

*****************FIN**********************

Vocabulary of the day
-> haromzadoh

(wink2 kat geyin)



Akhirnya kau sampai jua dlm postbox ku!

What's inside this?

From US





curious???
 
 
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it's fitness related




















































































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Oxygen magazine!!
Yes I love/addicted to this magazine so much until I subscribe it!!
Kalau beli kat Malaysia harganya dlm setahun boleh jangkau rm300
but subscribe terus dari sana harganya cuma half sahaja!! so aku
subscribe 2 tahun terus senang
kalau kat sini pun cuma borders je ada jual and mph Midvalley
tu yg aku nampak tempat lain x sure

Al-kisahnya payment akhir bln Jan tp sampainye bln April
gelabah rock aku dgn customer service tak menjawab email
walaupun dipester bertalu talu
last resort aku dm wife publisher magazine nie, Tosca Reno
haa familiar tak? she is the author of eat clean book series
baik nye beliau mengreply dm aku...camni la kan bini tokey!!
Pastu terus customer service Oxygen reply email muahahaha
to cut short aku pon dapat dah Oxygen bln April punya
ceiii bulan March termiss la!!!
BTW publisher magazine ni tgh ill, Tosca kata dah takde harapan
nak sembuh
dia mintak weols the reader doakan laki dia
ermm senang klik jer blog Tosca kat sidebar
Papai





Tuesday, April 10, 2012

No Sugar Challenge ZWOW

Succeeded!
Yesterday the challenge was no sugar at every meals
and go easy on fruits
So yesterday the only sugar I ate was a small green apple
and yeah minus the white rice wakakaka
counted or not??:D

Today's workout is ZWOW #9 AMRAP
only manage to do 2 rounds + 7 santana push ups
1 round full pushups with cheating here and there
another round knees down

continue with back and chest exercise
dumbell row 15 x 3
chest press 15 x 3
bent over dumbell raise 15 x 3
chest flies 15 x 3

5 full pushups, 5 girlie pushups
finish with 65 seconds plank  & stretching
so here we go 30 minutes workout!





Monday, April 9, 2012

Zwow #11 + some more

So aku mengikut suggestion sis leny
for doing zwow #11 yg tak guna weight
except bodyweight

so Zwow #11 AMRAP
hasilnya
4 rounds + 5 mule kicks
gila stamina kaput dah la knees down
bukan full pushups pon!!
dulu dlm 1 minute I can perform 30x full pushups!!

Then after Zwow I did
Arnold press 15 x 3
Single hand overhead extension 15(2) x 3
Lateral raise 15 x 3
Triceps dips 15 x 3

Finished by 65 seconds plank

This picture and the words inspire me...

Yes, kalau aku nak beralasan seribu mmg boleh
(aku cukup meluat org beralasan, kalau xbleh ckp x bleh)
aku boleh cakap nanti la buat, sebab aku baru operate
anak aku merengek nanti, takde equipment mencukupi
ada cerita best kat tv bla bla bla
I realized that kalau asyik nanti nanti nanti mmg takkan buat
nanti keje plak, penat, headache, stress, jiggling
between work,child, housework and other staffs
Lagipun aku tanak stamina aku terus kaput dan lagi worse
So better I start ASAP
Sekiann sajork!




Friday, April 6, 2012

Aku stress dengan BodyRock workout

Bukan sebab ape tapi dia guna barang2 lain
tak macam dulu pakai bodyweight jer
aku x reti nak improvise2 ni, jenis kena beli jer terus
tapi harga mahal amat kalau convert RM ada dalam
300-400 huh x berbaloii laa

Contoh ehhh

 Sandbag (bag ala2 gini pon takde)


Ugi ball

dip station (aku takut tertomoih kalo guna kerusi)

Equalizer (haha x ble blah ngko posing Lisa Marie oi!)

*pictures courtesy to bodyrock.tv






Thursday, April 5, 2012

Resepi sihat : Siakap stim limau

Gerenti sihat 99%
sebab semua guna bahan semula jadi
kecuali aku guna lada hitam yang berperisa
alah yg brand ajinamoto ittew

Bahan-bahan A
1/2 @ seekor ikan siakap
3 bijik bawang putih ditumbuk
1/3 bawang bombay dihiris
Halia ikut suka dihiris
Sebatang serai dititik
Cili merah sebatang dihiris
2 biji limau nipis dibelah 2
Serbuk lada hitam 

Sayuran
Carrot
Broccoli
*whatever u like

Methods
-Lumur ikan ngan bahan2 A (limau diperah)
-Tambah sedikit air
-Panaskan pengukus agak2 dah berwap panas
masukkan ikan
-Dalam 10 minit masukkan sayur
-Tutup api bila ikan dah masak

Haaa see sihat kann sebab x guna langsung sos
any sauce like sos ikan ke, sos tiram ke whatsoever


 *ni gambor sebelum..selepas nye lupa haha macam biasak lar




Wednesday, April 4, 2012

Sabotaj

Haihh satu lagi sabotaj!!
sabotaj..sabotajj..sabotajjj
sabo jer la

Tadik aku nak habiskan la floor workout tu
circuit pertama ok habis 2 round..
tapinya circuit ke 2, sempat buat 1 round jer
sebab nak masuk round ke 2, Adriel hokk hekk hokk hekk
aku biar lagi kuat dia hok hek, ni bukan nangis tp jenis
merengek mengada ngada
adoiii aku bagi dia susu, pastu menyusu sambil renung aku
itu maksudnya apa Adriel wei adakah ianya
"mommy, i'm sorry" atau "serve u right mommy"??
Lepas abih menyusu aku tanya dia
"sapa kacau mommy tadi?"
menjawab lak "ouwwww"..terus aku tergelak sebab amboi
pandai dah ko menjawab anak oiiii
dia pun tgk aku gelak terus melebar dia senyumm hahhaaa

ni haaa budaknyaa

masa  ni senyum x abis lagi

walaupun x complete aku nak gak tulis score

circuit #1
1)Mountain climbers (34,22)
2)Sit ups (19,17)
3)Jump lunges (17,13)
4)Swings (10,9)
5) Dumbell squat and press (7),7
6) Triceps pushups (16,14) -  aku buat girlie punya


circuit #2
1)Bend over dumbell row (12)
2)Sumo dumbell deadlift (8)
3)Dumbell squat (10)
4)Biceps curl (20)



Makanan sepanjang berpantang

Tidak la strict sangat!!
Tapi sayur hanyalah sawi
ikut aje laa cakap mak khenn
Banyak yang lupa snap spt aku tulis dulu
daging pun aku makan



Ikan bawal putih goreng + sawi


Ikan senangin berlada + sawi


Sup ikan haruan

Kari ikan senangin + lada hijau


Ikan stim senangin + sawi

Ikan tenggiri singgang


Sup ikan merah







Tuesday, April 3, 2012

First exercise after delivery

I did workout by AngryTrainerFitness
called The Floor It Workout
basically this workout involves cardio and lifting weights


Bahan2 keperluan
1- Yoga mat
2- Purple dumbell(kahh kurus sgt!tu je yg ade kt umah)
3-Gymboss timer
4-Kettlebell

Patutnya ada 2 circuit, each circuit 2 repetitions
tapi dapat buat 1 circuit ja sebab tetiba ada call
lama plaks tuh sembang terus potong stim nak sambung
aku gulung2 mat simpan dan pi sidai kain hahaha

Okeh ni score aku yang hado tu
(20 seconds effort, 15 seconds rest)

1)Mountain climbers (30,22)
2)Sit ups (14,14)
3)Jump lunges (15)
4)Swings (10)
5) Dumbell squat and press (7)
6) Triceps pushups (15) -  aku buat girlie punya

circuit 2 x sempat buat, esok aku sambung




Our second anniversary




Happy 2nd anniversary to us
I swear nak go through 2 tahun ni pun
penuh dengan blood, sweat and tears!!
blood? muahaha yela time beranakkan si Adriel
berapa banyak darah hilang??!!
Betul lah orang cakap first five years of marriage ni
memang banyak turbulence
I hope our marriage is everlasting and filled 
with love, respect and joy
Semoga kebahagiaan itu milik kita sekeluarga dan
dapat menempuhi dugaan dan cabaran sampai ke akhir hayat
AMIN




Monday, April 2, 2012

My first kettlebell





Yeah the first!
Will upgrade to heavier kettlebell when I'm improving
I will go easy with the kettlebell workout since I'd major operation
all I can think are swings, goblet squat and upright row

Thank you papa Adriel for sponsoring this kettlebell
tapi awal2 menganjeng iols iaitu buat swing with
upping the shoulder, hunching his back and swing
terjelir jelir chaissss


Mula2 angkat 10kgs butttt
maybe I'm to ambitious so
switch to 8kgs instead
Tried to swing and feel okay 
this weight is suitable for me as beginner
Till then
TATA