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!
Thursday, July 7, 2011
Monday, June 20, 2011
Thursday, June 16, 2011
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!
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!
Tuesday, June 14, 2011
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.
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.
Tuesday, May 31, 2011
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!
Thursday, May 26, 2011
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!
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!
Monday, May 23, 2011
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
I LOVE THEM.
It's a daily exercise routine that are:
1. Intense
2. Of moderate resistance
3. Fast
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