Getting off your ass: Do you think you can do it?

For those who always bitch and moan that they can't get off their ass to do a simple workout. There is no excuse after watching this video.

He has cerebral palsy and gave up on living and himself many many times, yet, he pushed on and made the best of what he can do for himself and his friends around him.


Hard work, indeed, leads to sweet victory, as he gets sponsored by Gaspari Nutrition.

Amusing crap that people buy.

THIS IS SO AMUSING!


WHY would anyone believe in this, I have no idea but it made me burst out in laughter.

Like are you serious????

Convocation workout!

I'm graduating from uni tomorrow! So, to look my best (well, you still can TRY while wearing your huge graduation gown...), this is my workout for today.


20 Side lunges   
20 Sumo squats
20 Crunches
20 Twists
20 Prisoner get ups
Repeat this circuit 4 times


Well, my health journey right now is okay. Been eating more crap than usual due to family gatherings. But that's no excuse! My usual day looks like this:


M1 Milo + cereal/juice
M2 Cereal
M3 Vegetables, egg with wild rice
M4 Protein shake + milk
M5 Dinner (vegetables, chicken, egg with pasta/noodles)
M6 Milk + crap


I get my workouts in before the protein shake and milk. Shakes don't taste good. But they sure taste MUCH BETTER after a good workout!


I try to squeeze in 4-5 workouts a week. 


How's your progress? I'm really glad I'm holding on to mass even though my workload has doubled! 












For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!

My take on shoes that promise a workout.

The back of your legs are called Hamstrings, not Thighs.

Exercise challenge!!- 300 squats

Since I went to JB today for another shopping trip (haha), I couldn't do a proper workout by the time I got home. Thus, I decided to do this 300 squats challenge on bodyrock.tv!







I modified it to sumo squats 'cause my knee still hurts a bit.Also, I did 100 squats, did stretching for 20s and repeated this 3 times. The stretching really helped my muscles to push on and continue with my squats. It was really motivating when I could see the various muscles of my quads really popping as I moved! :) Try this challenge out as a quick workout when you're back home late and really have no time to squeeze in a workout.


My timing: 5:45min




For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!

A streak of bad luck

This week was a real bummer for me.

I had my rest day on Sunday. Then food poisoning struck when I was out with my girls on that same evening. On that same evening, after having a terrible stomachache, I realised I left my gym bag in the toilet. By the time I got there, it was GONE. ;_; Had 2 drinks after that to lighten up the sadness and well, it was a rare girls' night out. =p


Due to the food poisoning, I took another day off from working out on Monday to fully recover. Thank god the food poisoning was mild.:)


Today's Tuesday and I really needed to hop on the workout train again. I was going crazy from all the illnesses and stress. I went on teaching anyway. Right before I was going to train my client, guess what? YES, my period arrived. :( For me, my periods are rather on the heavy end. Lasting the full week. 


Thus, when I got home. I was exhausted. The cramped kicked in and I felt totally bleh. But my mind was totally nagging at me to get in my workout of the day. So, this is what I did.

WOD INSPIRATION: Annie, are you okay?

For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!

WODs!!

Hi all!


Most of us are on a time crunch. Well, my "Workout of the Day"s are short, intense and increases your cardio and strength levels! Intense cardio and resistance training are the two KEYS to maintaining and stimulating muscle growth WHILE TORCHING FAT. Isn't it great? We're cutting the time of steady pace cardio in HALF and doing strength training at the same time. 


However, for WODs to work, you need to do WODs at least 5 times a week. If you are an absolute beginner, start at 4 times a week. 


I promise to keep all my WODs below 20 minutes.


Today's WOD is


10 Jump burpess
20 crunches
20 Reptile push ups
20 Leg lifts

Repeat this circuit 5 times
My Timing: 15 mins 45s 


Have fun and good luck!


For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!

WOD- Workout of the day

I enjoy switching up my training routines until I feel very bored or I don't see much results. For the time being, I'm doing WODs- "workout of the day"s.


I LOVE THEM.


It's a daily exercise routine that are:
1. Intense
2. Of moderate resistance
3. Fast

Missed workouts.

Life likes to throw us curve balls. Even when we plan our day around work outs, there are just some things we cannot forsake. E.g. family issues, meetings running into each other, travelling takes longer than expected, physical issues

Thus, on days where you cannot train, you can always improvise short bursts of exercises to do at various intervals. This is what I like to call the One Hundred.

Choose any body weight exercise. Do 100 reps of it. You can break it down to 10 reps each times. Or 100 all at once!

Due to my menstruation and it flows rather heavily, I will skip my workout but replace it with a 100. Today was supposed to be abs and bis for me, but I did 100 squats to replace it. It didn't really affect my menstrual flow and at least I got some exercise in!

Try it!


For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!

Time savers

10 things you can do throughout the day to give yourself a metabolism boost! Great for those who do not have time to work out or are simply too tired at the end of the working day to do a 15 minute workout.

Megan Fox Workout

Megan Fox. We may love or hate her, but we cannot deny that her body was worked out well for her Transformers stint.

To tone up quick and get her body tone, there are 3 things you need to do:
1. Timed Resistance Training
2. HIIT- High Intensity Interval Training
3. Eat natural and well! Good nutrition = good fuel for the body to recover

Hot in Singapore!

Hello!
I know these few days have been SWELTERING in our sunny Singapore! 35 degrees celsius! Yikes! As a free lance tutor, I've been braving the heat all the day during our days of the constant heatwave.


Here's how I kept illness at bay, while braving stress and the elements of nature:
1. Drinking LOADS of water
2. Taking more "cooling" food and drinks
3. Load up on vegetables and fruit
4. I stopped taking whey and just relied on milk, eggs, nuts etc as protein sources.
5. Exercise- Builds up your immune system

I chose the one with pearl powder as it's the least sweet of all choices. I like it bitter haha.

Feel free to contribute more ways of how you guys/gals braved the heat and kept yourselves cool and healthy!

Do click on this link to help my campaign!
http://www.churpchurp.com/inperfectform/share/singtel-xperiaplay2




For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!

Dumb bell Circuit Workout

Click here for a super low equipment workout brought to you by bikini model, Jessica Lawrence. She is an IFBB bikini pro and an amateur boxer. Check it out as she designs a workout for her mom and working moms as most of them have said they only have dumb bells at home. Grab something rather heavy to use as weight and let's go!

Jess Lawrence

For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!

10 Big Mistakes Women Make When Trying To Lose Weight

1. They skip meals
Skipping meals equals to a slower metabolism. The moment you go hungry, you're putting your body into "starvation mode". This causes your body to start storing as much as possible. Guess what has infinite amount of storage in the body? You guessed it! Fat. Eat small, healthy and frequent meals, 5 times a day.


2. They order a salad
There is nothing wrong with eating a salad, unless you don't eat enough protein! Vegetables and fruit are not zero calorie foods. They are made up of water, fibre AND carbohydrates. Where's the protein?? Protein is necessary for muscle growth and essential amino acids.

Interview: SHAPE (Singapore) Magazine May 2011

Hi guys!! Read my interview in Singapore's SHAPE Magazine May 2011

For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!

Theatrical Inspiration

What makes you want to workout more?

For me, my bouts of inspiration come from movies and things that happen in my daily life. As a petite girl, I do have creeps and have my wars with sexual harrassment. That drives me to be fitter, better and fiercer. That is why I train hard. So that I don't have to rely on others to protect me. Sucker Punch, the movie, shows exactly how much pain and sexual harassment can drive a girl to want to be stronger.

For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!

Gym time.

In Singapore, we have community center gyms. Basically a well equipped gym that allows people to use it on a per entry basis for a small fee. I paid $4 for a peak hour rate at Bt Panjang CC gym. Remind me to go at off peak hours next time 'cause crowds can mean more stress to think about which exercise to do next if you can't do the exercises you have planned.

Personal Time: Current workout sequences and lessons I've learnt

A post before I head to bed.

How little exercise do I need a week?

Exactly how LITTLE exercise do you need a week?

According to studies such as this one, you may just need to exercise 1 minute of exercise A WEEK! 

Basic Equipment To Excel In Fitness Goals.

Most of us turn to magazines like SHAPE or Fitness Magazine or the Internet to get fit. But as you search for the "perfect workout", "workouts that save time and money", "workouts that will burn 1000000 calories in 30 minutes" or "workouts that will firm your tush/back/arms/waist/legs"

However, most of us end up not doing workouts because you either need gym equipment or a bench. Well, to follow my workouts, you need to have these few pieces of equipment. They are inexpensive and they fit into a $150 budget.

Super Setting! - My scores

After Saturday's workout, I started to feel the onset of overtraining. I have a tendency to overtrain, and that's my biggest downfall in achieving my goals. I end up breaking down my muscles instead of creating them due to too much training and inadequate fuelling and rest. Thus, I had to sit down and plan my schedule well for this week.

Super Setting! - Workout 4: Core

What is a strong core? 

A strong core is a strong and sturdy mid section that helps improve your posture and strength. You need a strong core to actually improve your overall strength. It's like a tree's trunk. A tree with a thing trunk will not be able to hold up as many leaves and branches as would the bigger trunked trees. And no, core exercise will NOT bulk up your midsection. Instead, it increases blood flow to our abs and hips, thus increasing our fat burning metabolism at those stubborn spots.

Super Setting! - Workout 3: Upper Body Pull

What's better than seeing a sexy feminine back in a LBD?

Everyone is sick and tired of having a weak back thus creating a slouchy look, or just trying to cover up back fat, so you never get the chance to buy a dress that shows off your back. 

Sometimes, when I see women on the street with a really crappy back, I feel really sad. These women deserve a great posture and only after my back was "fixed", I stopped slouching and confidence really soaked into my bones.

A dress or top that shows off your back is incredibly sexy. And this week's upper body pull workout will totally tone up your back!

Super Setting! - Workout 2: Legs Legs Legs

Who does like having a pair of sexy gams to show off? I do. Unfortunately, I'm only 1.50m tall. So I really hated my legs so much. I hated my legs that were always bulkier than the rest of my body and my body was already skinny like a pole. So it sucked. Like what am I going to show off?

Then I started working out and guess what? My LEGS are now my pride and joy. They react SO WELL to exercise and they're now my favourite part of my body to show off. But they didn't come naturally. They came with a price. The price of pain. Fortunately, blood, sweat and tears are Free. So as a broke teenager, I went for it. I did my squats (oh god how I hate squats), deadlifts and lunges. The BIG THREE. I will repeat these lovely exercises again and again because they never fail me or my client. Her legs are looking so much better and I've only trained her for a month!

Super Setting! - Workout 1: Upper Body Push

This week's exercises is all about super sets! It means more rest between exercises but not less painful than the last two weeks!

Get your wings out and prep yourself to be sexier than a Victoria Secret's Angel!

Diets: Why they never work for you.

No, I'm not going to say because it's a diet of fatty oily food and too little vegetables. That is common sense and we know that it IS an unhealthy diet. I mean, who the heck grows well with reused oil, chemical injected meat and machine processed carbohydrates?

No, I'm going to talk about why seemingly healthy diets, even the usual eat a nutritious diet and have exercise, don't even work!

Interval Set Training: week 2- Legs, Back, Core Results!

Stacey Oster Thompson

Hi. I know I haven't been blogging daily as I have been doing research for the next blog post. Today's post is for this week's interval training workouts and I included my results! I hope you enjoyed the workouts as much as I did. I felt that the back day was the most challenging workout for me since I still have quite crappy arms anyway. So I gotta improve on getting my shoulders to really pop.

My personal goals are actually to do a 1-arm push up eventually as well as a 1 arm pull up. I think they are really cool exercises to pull off and I can prove that they aren't that impossible at all! Right now, headstand push ups, I can squeeze out a few and I can do 1-4 pull ups, depending on the day I guess.

What are your personal goals you'd like to see yourself doing? 

Interval Set Training: Week 2- Upper body

IT'S ONLY 8 MINUTES LONG! OMG!

I'm doing a repeat of this workout. But I added in a few changes.
1. I reduced the timing of 45s per set to 30s per set (i.e. each exercise for 30s in each round)
2. I reduced the weight of military presses to 3kg per hand
3. I did the normal chair dips instead the one with elevated feet
4. I did the exercises in a circuit. (i.e. 1--> 2 --> 3--> 4--> rest ==> Repeat 3x)

Lazy girl's tips on fitness

Hitting it hard AGAIN.

This is a personal blog entry. Thus, I'm tagging it under "skinny girl's path to sexiness".

If you're sick of clothes not fitting you well and being baggy on you because you don't have any curves, and people nagging you to eat more and having a low BMI THEN THIS TAG ("skinny girl's path to sexiness") IS FOR YOU.

From anorexic cheerleader to pro bikini model- Jessica Putnam

Interval Set Training: Carve out those sexy abs.

Abdominals. 
Abs. 

The body part that every guy and girl wants to show off. Be it a flat tummy or 4 or 6 pack.

What makes having abs so sexy?

Interval Set Training: You're getting sexy back!

A great quote for today's entry from The daily dose:

Long-term health goals can be intimidating. Don't freak, just focus on what you can do to make TODAY healthier than yesterday. Be healthy!

Today's workout will focus on getting a great back (thus burning those unwanted back fats more efficiently than just with cardio) as well as good biceps. No, you will not be getting bulky biceps that can crush heads, but just leaner looking arms. It's no use just training your triceps and have really awful looking biceps. Won't your arm look weird? Thus, all parts of the body must be worked out, not just trouble spots you want to target.

Do you have what it takes to be someone's inspiration?

Yes, being fit SUCKS. It sucks so bad because you gotta eat healthy, go get your butt out there to exercise, you don't eat yummy food more than once a week. The food tastes bland, the exercise is boring. Sometimes you don't reach your short term goals. You make shitty mistakes you don't even know you're making. Takes a lot of guts and dedication to upkeep this interest and fire to workout and stay fit doesn't it?

Thus, this entry is dedicated to my fitness inspirations to go on and hit it hard at the gym or whenever I'm training. To go on whenever I feel down and I want to give up. 

Give me strength on days I want to laze around and not work out.

1. Chicken Tuna

She's straightforward and no bullshit too. She just eats things CLEAN. Means no whining about food tasting bland. No whining about working out being boring and painful. No whining about people telling her what to do and eat. She just does it, after work. 

She works out with weights 3 times a week, 5 days cardio. 

I relate to her as she also used to be skinny. But she took that in control and there you go, she achieved a great body.

And she's right, on a more superficial level of working out and being CONSISTENT doing it, is that...what's more fun that walking around looking awesome in anything you wear?

Interval Set Training: Legs that were meant for daisy dukes!

Ah...Daisy dukes. Something either women want to wear but tend to wear them wrongly OR just find them hideous as they show off too much. I find them great, because it shows off all my hard work I've done for the past few years, working out. If you worked hard for it, flaunt it!

How do I get started on becoming healthy.

Living a healthy lifestyle.

People often envy healthy people and say "oh it's because they are fit so it's easy for them to be fit." 

Isn't it the same thing as "You're unhealthy, so it's just easier to be unhealthy?"

Becoming a healthy person who eats well and works out regularly is not something that happens overnight.

Nope, not even two nights.

It takes forever. 

Don't sigh and groan and say "I might as well give up now since it's forever."

The road to success is paved with candy.

Yes. It's true isn't it? You start the day with a glass of milk, your simple bowl of oatmeal and then you workout. Ahhh.
Then you eat your healthy lunch that's full of complex carbs, vegetables of a myriad of colours and your lean protein (I adore fish btw).
Then you eat some fruit with your baked almonds as a snack. Maybeee throw in another glass of skim milk to curb the hunger.
Then for dinner, you repeat with vegetables, complex carbs and lean protein.
Then SOMEONE, SOMEWHERE, whips out...

And DAMN, you stretch out your hand and soon enough, you realise you've eaten half a bag of marshmallow/potato chips/ a snickers bar.
WHAT THE HECK?
And you look at yourself in the mirror and you seem a million miles away from your goal AGAIN.

No. In this entry, I'm not going to give you advice like "oh just stop looking" or "say no and you won't think of it" or "I don't eat them so you shouldn't too." (If I say "don't think of a pink cupcake", what do you think of? My point exactly.)
I have a crazy crazy crazy sweet tooth. I adore desserts, especially chocolate. ESPECIALLY MAX BRENNER'S HUG MUG DARK HOT CHOCOLATE. Totally hits the spot on a moody day (thus the boyfriend knows exactly how to get out of trouble.)

Interval Set Training

What is this? 
Interval set training involves HIGH BURST of energy to do work and a period of short rests.

Why I should do this?
It burns fat and builds strength. Thus creating a TONED look. Since we are concentrating on upper body today, we will be working our arms, shoulders, chest. Break out your tank tops ladies! This is gonna help you sculpt a wonderful upper body.

Laments of a skinny girl

This article from the Herworld was really great to sum up how skinny girls feel.

Yes, yes, many many women envy skinny girls for being underweight and "never having to deal with weight issues". However, skinny girls do have to deal with weight issues.

As compared to our shapelier counterparts, we also have thyroid problems, hormonal problems, blood pressure problems and maybe even worse problems such as being at risk of oesteoporosis, diabetes and many other risks associated with obesity.

Thus, maintaining a healthy weight is just better than being underweight/skinny/too thin. You end up looking like a teenage boy.

Thus, the question boils down to, would you rather look like the runway model on the left or the bikini/fitness model on the right?

OR 

Progress is but a slow and steady race.

Progress pics from January till March 2011

Knots and bruises

Hi guys. On Thursday, I took leave to go for some interviews at commercial gyms to become a personal trainer. Unfortunately, the working hours cannot suit my schedule, thus I will be doing some certs on my own! More news on that in the coming weeks.

Also, I went for a GREAT massage. She totally removed the knots I had in my shoulders and upper back (traps). Although it was painful, I lived through it and am reaping the benefits! It's like how we work out. Pain first, gains later. There is always a hell and a heaven on things.

Owned.

This week's workouts were horribly intense. Each of them left me shivering and then aching so much the next day or two. I owe you Thursday's workout and Today's (sat) workout.

Thursday's back and shoulder workout

10kg (barbell) Row 20 reps
4.5kg (per dumb bell) Upright row 15 reps
2.5kg (per DB) Reverse flyes 20 reps
complete this circuit 3 times (aka this is a giant set)
Rest for 2-3 mins

4.5kg (per DB) Shoulder press (standing) 15 reps
2.5kg (per DB) Lateral raises 20-30 reps
Complete this super set 3 times

30 push ups to end the workout

This workout took me 20 minutes and as a precaution, it left my arms stiff the next day albeit doing tons of stretching post workout. I drank a protein shake post workout as well as ate some jelly for simple carbs.



Saturday's Surprise workout

5kg Woodchops 10 reps (3 sets)
Took a 1 min rest and did 5 woodchops(5kg) before going on to the next exercises.

9kg crunches 10 reps
9kg ball press 10 reps
These exercises were done on a gym ball. Do as a circuit and repeat 3 times.
An exercise mat will serve well as an alterative.
Took 2 min rest and did 15 woodchops before going on to the next exercises.

9kg hammer curls 10 reps
9kg kickbacks 10-12reps
Do as a circuit and repeat 3 times.
Took 2 min rest and did 20 woodchops before going on to the next exercises

5kg Twists To failure
Dips To failure
Do as a circuit and repeat 3 times.
Took a 2 min rest.

Finish up with 25 push ups.

This workout took me 25 minutes. I did my reps controlled (have been doing it for the past week and it seems to work well with my body in gaining muscle and definition) and did extra to compensate if I rush my actions. I didn't want to rely on momentum to get the workout done and take the exercises like a damn disney ride but to gain what an exercise has to give with every rep.

This workout was a surprise as I replanned my entire workout 10 minutes before starting! I had another one drafted out but due to my dad cleaning the house and taking up the space needed for those exercises, I quickly drafted out an alternative. No time lost and no excuses for not exercising. Exercises can be as simple as body weight and control how your body moves and maximises on how these exercises train your muscles and physique. This workout was done in a space that is 3 meters in length and 1 meter in width.

DOMS: Delayed Onset Muscle Soreness

Most of us, beginners to advanced people in the habit of exercising, will have experienced DOMS more than once.

First of all, what is DOMS?
DOMS is delayed Onset Muscle Soreness usually experienced within 24 to 72 hours after training. This is NOT the same pain and fatigue felt during training. This is usually experienced after using a new exercise programme, or changed up anything in the exercise programme such as increasing intensity or amt of weight used.

What causes DOMS?
When performing a new exercise (be it increasing reps or weight used or time constraints) you perform eccentric muscle contractions. This leads to microscopic tears in the muscle as well as swelling due to the sudden increase of blood flow to that area during exercise and the blood flow needed to heal. This leads to hypertrophy (aka muscle growth) as the muscle adapts and heals itself. During the process of healing, you experience muscle soreness.

Treatment
No particular treatment that works 100%. In fact, stretching could cause DOMS instead of prevent it! DIY treatments that may work (depending on body and time):
- Sauna
- Massage (sports/pressure)
- Ice bath
- Light stretching
- Yoga
- RICE method (aka method used for muscles pulled etc)
- Rest
- Warm up well before exercise
- Take a break from training

Taking advantage of DOMS
There's a good side to feeling sore? Well, yes. As we aim for hypertrophy to have muscle gains, we have to rely on repeat bout effect. Repeat bout effect is when the muscle sends a message to your brain, telling it that it needs protection from these stressors that come from the exercise done. The brain then solves this problem by enabling the muscle to withstand more load and intensity by building up muscle in the body to keep the tears to a minimum. (OUR GOAL RIGHT HERE)


Thus, this is exactly why many athletes LOVE the pain of going through DOMS the next day after workout because they know it's GOOD and drives them an inch closer to their goals.


Sources:
About.com
medicinenet.com
Repeat bout effect

Post-CNY Legs day

Today was legs day. As we all know, we will either LIKE or HATE legs day. Today was hate. In fact, I'm ashamed to say that I didn't go through with 100% weights for today for all 3 sets as planned but did drop sets instead. Why? Because by 2nd set, I was almost down and out. My legs were trembling insanely, and I was dripping with sweat. I was getting light headed and soon enough, I turned pale right after set 3. I have low blood pressure and this may be why I am unable to complete it. Thus, this is why doctors, personal trainers and dieticians usually reccomend you to visit your doctor and make sure you are fine with working out. It's super important.

Workout: Legs (* Bodyweight)

50 Jumping Jacks

30 Lunges (Bodyweight- all 3 sets)
30 Lunges (Set 1:10kg- Set 2: 5kg- Set3: BW*)
30 Stiff Legged deadlift (Set 1: 10kg- Set2: 10kg- Set3: 5kg)
30 Sumo Squats (Set 1: 5kg- Set 2: 5kg- Set 3: BW)
30 Squats (Set1: 10kg- Set 2: 5kg- Set 3: BW)


Yup.

I ended the workout with 1 scoop of Optimum Nutrition Chocolate Mint Protein shake. =)

Twitter

Hi all,
Remember to follow me on twitter by clicking the Twitter Bird on the right navigation bar! =D

Sneaky Sneaky

Hi all.

I am STILL down from the flu, it has been officially 9 days into the flu virus and I am still having coughing fits. UGH.

Anyway, I was having serious withdrawal symptoms from exercise and consuming my favourite protein sources. I'm still not eating so much nuts nor am I drinking my protein shakes ('cause they are super heaty), but today...........I sneaked in a workout.

I know, some of you may think I'm crazy. Why would I want to put myself through such torture? Because, just like how tough it was to give up junk food/ withdrawing from junk for 5-6 days a week, exercise has become a habit to me. So, quitting a habit is naturally tough, even if it's for a few days. A break from sickness is like denying me from what I enjoy doing. But the worst was after my operation last year, but that is another story for another time. =)

I know I said don't workout when ill, but I was feeling very very fidgety. Thus, this was the routine I did for about 8 minutes. This is called high intensity interval training (HIIT).
If you want a simple workout, start with this. This MAY kill and it shoots your metabolism up sky high. So it is best to do this workout in the mornings than in the evenings, but do a workout when you can. It will benefit you in the end. (


40 Squats
40 Bent Over Rows (2.5kg per hand)
Rest (10 seconds)
40 Lunges (20 per leg)
40 Reverse Flyes (2.5kg per hand)
Rest (10 seconds)
20 Squats
20 Bent Over Rows (2.5kg per hand)
Rest (10 seconds)
20 Lunges (10 per leg)
20 Reverse Flyes (2.5 kg per hand)


For reverse flyes and rows, remember to SQUEEZE right at the top.

Am still coughing away while I type this entry, but so damn worth it!!!

One size fits all?

Workouts are not a one size fits all routine. What may work for me may not work for you. Thus, this blog post is about NOT following workout routines BLINDLY.

credits to: http://kittenwear.blogspot.com

Sure, if you have never exercised in your life, following almost any exercise routine (most people refer to popular fitness magazines like SHAPE and Men's/Women's health) would be fine.



However, you need to understand that those workouts are "run of the mill" kind of routines. 12 to 15 reps may work for your friend, but to get toned, you may need a 8 to 10 rep routine.



For myself, I just recently realised that from all the trials and errors I have made, my body reacts best to higher reps (12-20 reps) for upper body and medium amount of reps (8-10 reps) for my lower body.



I also knew that my lower body reacts well to almost any workout I throw at it but my upper body needs more work and trials to perfect the formula.



So, keeping fit and looking good is not something that comes naturally. Under every smile and pose of a successful fitness model, is the sweat, blood and tears they went through to perfect their bodies for that photoshoot.







Credits to t-nation and Amber Elizabeth

So, treat your body not like a math problem, but a sculpture you need to take care and work on for the rest of your life.

Looking at yourself in the mirror and seeing someone sexy is probably the best way to start your day.

In sickness and in health....

Yes, today's post is about our commitment to fitness and our bodies.

Fitness to me is like a marriage. On some days, I look at my exercise log and I go "UGH you again...." and on some days, I'm happy to pick it up and just start on my workouts.

So yes, we know that exercise is good for us. But that is just part of the story.

The break down uses the 20/80 rule. 20% training, 80% diet. BUT dieting without training leads you to muscle loss and not losing fat optimally (aka not raising but in fact, decreasing your metabolism, which kickstarts the whole fucked up yoyo dieting process, which also destroys you and you say "FUCK. Nothing works on me. I'm doomed.")

Question is: DO I EXERCISE WHEN I AM ILL???????

Short answer: No. Let your body rest. You are under enough stress due to fighting those pathogens and you want your body to go through more stress trying to build muscle? No thanks. (Btw all forms of exercise do induce some muscle tear.)

Long answer: If you're down and out with a fever, congested nose etc, then NO exercise is not reccomended. If it's just a slight sore throat, go ahead, but stop when you don't feel too good (e.g. dizziness)

Rule of thumb: Don't exercise if you know you cannot get oxygen into your system properly.

Of course, workout using common sense. If you are down and out with a leg sprain, don't be a genius and do squats.

work life and exercise

I just started work and it's your usual 9 to 6 grind. Thus, by the time I get home, it's 7pm. How do you squeeze in exercise when you're half dead from deadlines and whatever you were rushing at your desk?

1. Exercise for 10 mins in the morning before you head out (Monday to Fri):
20 sumo squats
40 side lunges
20 push ups
(repeat twice)
Stretches

That should take about 7 to 10 minutes, depending on fitness level and kind of stretching and yoga/pilates positions you employ.
I realised that after a boost like that, I don't feel sluggish in the morning.

2. Exericse for 10-15 mins on alternate evenings with weights
This is my plan:
Monday: Upper body
Wed/thurs: abs
Sat/sun: Legs
This adds up to 20-25 mins on days you do both periods.

So for the whole week, you get in: 95 minutes of exercise.

It isn't so tough plus you don't have to look GREY like the people in the office. It scares me to death, thinking I will look grey and dull after a while if I don't get my blood circulation flowing right.


INSPIRATION!

Leg and abs!

Before I start on my workout regime, I must mention that I am on my first day of period. So it's full on PMS- Cramps, heavy bleeding etc. I have NOT seen a proper write up on weight lifting/working out while on the rag. I've seen the usually shitty "eat well and do some exercise." Like, what the HELL is "some exercise"? It could range from power walking to mountain climbing. I could do both for an hour, however, energy spent would be super different.

Thus, I would like to give you my personal experience as well as some info on how to exercise while having that "time of the month".

Tip 1: When the blood flow is high, use lighter weights. (i.e: when you ovulate, that's when you go crazy on the workouts and go heavy!)
Your body needs LESS stress while it's shedding the uterine lining. You don't need to add more stress.

Tip 2: Go ahead with exercise. Use body weight, medium to light weights. Whatever. Just get your ass moving.
The endorphines helps allievate the pain in your lower abdomen when you have crazy assed cramps.

Tip 3: SKIP THE GYM. Work out at home. No embarassing leakages and you have access to pads and your own toilet all the time.
I hated going to the gym while on the rag. Had to keep making sure I didn't leak and I had to keep a straight face while training even when the flow was kicking my ass.

Tip 4: EAT YOUR RED MEAT/ IRON SUPPS.
You need your red meat or iron supplements. Loss of blood = loss of iron. Trust me. I had really bad periods when I was younger (13-ish) as well as when I had my ovarian cyst and endometriosis. It sucked ass.


Today's workout
Duration: 25 mins

*If you realise, my reps are always in the 24 reps total for each exercise (except for abs). It is the best combi for a lean bikini body. It adds on shapely muscle as well as kicks in the fat burning factor.

50 Jumping Jacks

14kg Supersets x3
- Side lunges (8 reps per leg)
- Squats (8 reps)

50 Jumping Jacks

14kg Super set x3
- Sumo Squats
- Crunches (7kg-20 reps)

50 Jumping Jacks

Superset x2
-Leg lifts (40 rep)
- Plank (1 min)

10 Jump squats x2

Supplements:
- Protein shake
- Multivitamin

Chest and Back day!! + Cardio

Duration: 30 mins

50 Jumping Jacks

12 kg Superset x3 (On gym ball)
- Chest press (Max reps)
- Chest flyes (Max reps)

50 Jumping Jacks

12kg Supersets x3
- Rows (Standing)
- Reverse flyes (standing)

50 Jumping jacks

Superset x2
- Superman (1min)
- Pushups (40 reps)

50 Jumping Jacks

* I like to add bursts of cardio between sets to ramp up my heart rate and combine cardio with weight training.

Supplements
Protein shake
Multivitamins

2011- First workout of the year!!

(Picture taken as of 2nd Jan 2011)Time to work hard and gain some more muscle!!

(Monday-2nd Jan 2011)

Today's workout:

Weights used: 5kg dumb bells.

Duration: 30 mins

50 Jumping Jacks

(Superset) x3
Tricep kickbacks 10 reps

Hammer curls 8 reps

(Superset)x3

Dips 10 reps

Curls 8 reps

100 jumping jacks

(Superset)x3

Front raise 10 reps

Side raise 10 reps

100 jumping jacks

Supplements:

Protein shake

Multivitamin