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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

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"

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

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!!!

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)

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!

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!

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

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

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