I'm working on my lower body parts, which are gluteus, hamstring and quadricep muscles. Training with machines still convenient for me instead of free weight. Before, working on the targeted muscles, the very must thing to do is 30 minutes cardio and wrap up with 15 minutes to cool down.
I'm still having fun with my motivational program and the hardest part of this program is maintaining the motivation and enthusiasm to focus with my exercises.
Lots of time spare before Body Combat class, I broke down my exercises into :
- Smith incline chest press
- Inclined dumbell chest fly
- Dumbell chest press
- Barbell good morning
- Back up
- Ball sit - ups
- Torso rotation
For shoulder I only did shoulder press. And when I looked at the time, I stil had 1.5 hours before my Body Combat class. So, I used 30 minutes walking on the treadmill and 1 hour to rest.
I'm pretty happy with my exercise today and feeling positive about my own motivational program.
Oh yeah, you must be curious what's this all 90 Days Motivational Program ? Well, people I'm going to UK next March for 2 weeks holiday. Yaaaayyyy!!!!!!!!! And I want to look stunning in all my pictures.
So, I have 90 days, which is the very sensible time length to see the outcome.
Wish me luck, peeps!
I don't go to the gym just for losing weight, it's something that can't be stopped. It becomes a habit. If I don't go for one week, I feel my body very heavy, lazy, bored, depressed and very lazy to move.
Again it's about giving a kick in the butt, don't let the lazy mood get over you. And you will find, exercise is the cheap entertainment, healer for body and soul. Why so? Imagine the amount you pay for clubbing or buy foods, then think about the impact to your body? It's just temporary. But, exercise? with the monthly fee you pay, you can go exercise any time you want. The result...healthy feeling, detoxicated, you'll sleep better and who knows you'll lose weight.
It's better to be healthy, faboulous, fit and less sad right ?
I found this quote while writing my journal, then on the way to the gym, I thought that this quote can be applicable on losing weight or keeping fit. Well, it's not literally that you'll get beat up during your losing weight process or maintaining you weight until you have bruises and stuffs.
Here's the thing, after the long hours of exercise and training, I attained my losing weight goal. But turn out it's just one success, it must be followed by maintaining it, and that's what I interpretation of "to get beat up along the way. "
How so? Because maintaining my success story is the hardest part. Imagine when I hit the plateau. Imagine when I'm soooo lazy to go to the gym, no motivation. Imagine when my crave for fatty food is extremely high.
The journey of losing weight and/or keeping fit doesn't stop just when we reached one success. Just consider we have reached one level then we continue to the next level. Another challenges come along. And that's the time for you to get beat up along the way.
But that's not you should worry, take it as a challenge, take it as "the rainbow" of your keeping fit journey.
It's the easiest exercise, low risk of injury and very cheap. You only need a pair of comfortable shoes. But I do wear sandals for walking to the bus shelter. The biggest challenge is motivation and developing a habit. Well..I get bored of walking sometimes but I always put in my mind, this is for my own good and try to enjoy the morning air.
Like all types of exercise, the key is start slowly and increase gradually. Try with short distance and short lenght of time. After you have formed a habit, you might want walking all the time and the distance you have passed so far will seem very short for you.
To maximize your walking, keep your posture right. Think of elongating your body. Tighten your abs muscles and buttocks.
Have a nice walk!
"The gym is too far"
"I'm busy with work"
Those are the excuses that we often heard from people who actually want to lose weight. And it's just too bad. From 24 hours, you only need to spare 30 minutes from your daily activity each day to exercise.
And during that 30 minutes, you don't need to go to the gym. It can be just walking or jogging or cycling around your neighbourhood. There are different options to maximized your effort, take a walk to your office. If you have to take vehicle, ask your driver to drop you couple of kilometers before your office or park your car little bit further. Take your dog for a walk.
You need to take time for your own health. Try to do it for one week and see the result.
I can workout in the gym now. Start the low carb diet, start jogging and start doing the routine workouts that I have left for couple of weeks. Over all, I'm happy that the issue passed smoothly.
Good night.....gotta work again tomorrow...my students' performance, portfolio, semester exam and report...
It's been two Saturdays and I've been enjoying it so much. Enjoy the 30 minutes on ecliptical machine, weight training for 1 hour and relaxing with Body Balance.
Ahhhh...what a life.....
Like any dances in the world, the very basic element you need is music. Hip Hop is not the only option. You can choose 70's, soul, funk, some people even use jazz tunes. My favorite is Beastie Boys.
Learning breakdance is quite tricky and can cause injury, thus having knee pads and elbow pads are essential. Just for the info, my knee got swollen practicin the moves. But if you are too shy or you think you have good flexibility wear long pants to cover your knees from bruises.
Breakdance considered as exercise, make sure you do some warm up before you hit the dance floor.
Another important element from breakdance is FASHION! I don't mean to advertise certain brands, but Nike and Adidas have very stylish dance clothing line.
The clothes and the color you choose should show your own personality. Wear t-shirt that fits but don't restrict the movement. Buy some good socks, 'cos breakdancing is lots of footwoork.
So far, the benefits that I get from breakdancing are ( apart from the happy feeling and look cool ) I gain more flexibility and of course found a new to train my core.
1. Bought another new pair of Nike from its dance clothing line ( love that golden logo print ). Since I'm into breakdancing and oldskool dance. Well, the outfit sort of draining my salary..but what the heck..I'm brokenhearted ( again ) and gotta look cool when dancing!
2. After for nearly 10 days splashing the swimming pool, kinda miss my gym. So yesterday, I was back in action as gym rat went to different clubs in same day. From Body Balance, Body Combat, Breakdance and wrapped with Street Jam!
3. My old love to my Spanish instructor, Xabier ( too bad he's gay ) is blossoming...I miss his classes and really enjoyed his Body Balance yesterday. Will come again for sure babe!
4. In love with Body Balance, feel enlighted with this exercise.
5. Dreaming about this latest edition of Nike..( oh god ). It's red and orange and can be synchronized with iPod....( hhhmmmm....I have the iPod but I need the SHOES!!! )
6. Making excuses to buy those Nike shoes, eventhought I'm broke..( wish I'm filthy rich..I would buy the whole store, if possible I'd buy the Nike company ! )
Ok, I'm still tired from hip hop class and still having bad flu..so again...HAPPY FIRST ANNIVERSARY MY DEAR BLOG!!!!
Our patience will achieve more than our force-Edmund Burke-
Wooohhhooooooo...what a fun day today! Two hip hop classes with my favorite instructor who reminds me of Wade Robson. And in the middle was Body Combat. How fun is that?? Today's choreography the instructor used Beastie Boys "Ch Check It Out" and for second class something from Old Skool none other MC Hammer "Too Legit To Quit". If couple months back when I broke up with my boyfriend ( or whatever he was back then ), I fell in love with Kickboxing. But these days..I found my groove back through HipHop.
Well, I've been big fan of hip hop since I joined this fitness club,basically I love dancing. Whenever the blues attacks me, I bounce back with dancing. Unfortunetely, one by one the instructor left. Until this guy came along ( picture later ). I found my motivation to go to the gym again, although still feeling rather lazy doing weight training.
The right personal trainer not just having same vision and mission, and chemistry but she/he must but certified and skilled in order to maximize your fitness goals. He/she should be able to protect you from injury and teach you the right exercise.
Don't underestimate his/her customer relations skill, it's part of the chemistry built.
Last but not least is think about the budget you have. Count carefully whether his/her service fits your budget.
As I said above finding the right personal trainer is like finding Mr. Right so don't be afraid to ask questions,shop around and take your time to choose the right personal trainer.
Luckily, I still make my time to go to gym for at least 2-3 times a week. I knowwww....it's not much and I need to make more. I wish for more hip hop classes at Pondok Indah club led by good instructors of course.
Apart from fitness life..wishing..day dreaming about studying journalistic abroad. Even short course...
DO wishes come true?
I'm wondering if I'm too old for the hip hop thing?
Another thing is there was rumor of bomb threat and caused the classes are cancelled.
I hate you terrorists, you make other's people life more difficult and don't make religion as justification to your evil actions!
Nasi Padang ( Padang Rice )
Hmmm..a perfect lunch, this bento type with Padang style. Padang is another name for West Sumatera where its food rich with coconut milk and the green chilli.
I'm a cancer with crab symbol, means I love crabs and including chilli crab. Very delicious. BTW, when it comes to crab, I'm very selfish..so no sharing please!
These chips made from cow's lungs ( yikes sounds gross ) very delicious snacks and rich with saturated fat hehehehehe...
There are more on the list such as french fries with melted cheese on top and others that I can't list here. Because it would be very llloooonnnnggg.....
Hot yoga is which the temperature set to 42 degrees celcius and it's just another name for Bikram Yoga. The challenge I felt : my patience!! Why? Since the movements are slow and the room temperature is heat up you might feel fed up with it and just want to give up. It was like in sauna and doing yoga for 1 hour! The sensation was great though.
The tips and caution :
1. Drink a lot of water to keep you away from dehydration.
2. It's wise not to consume any meal two hours before
3. If you're expecting, this is not a yoga for you because it raises the core body temperature
4. Make sure you smell good :P
Tonight, I'm determined to start my diet by cutting the carbs but ummm..how can I resist this kung pao chicked with fried rice ??Hmm..start tomorrow perhaps?
During the holiday, my days filled with...swimmingggg!!! Yeah, I love swimming. It's my first love of exercise. Luckily I have the access to the best swimming pool in town. The only side effect is dry skin but thank God there's lotion. So nothing to worry about, put on the bathing suit and jump on the water !!
Holiday plan? Not much, well actually I have no plan for holiday. Just going to the gym and eat?
Well, even my situation no is filled with boredom. There was a bit of luck yesterday. I met my ex trainer. He was free and gave free 1 hour session. Wooohooo...I was lucky.
Plan for tomorrow? Body combat, upper body exercise and of course another 30 minutes run.
Go Alia..must stay in shape..don't let the boredom and sorrow get to you.
The effect of course not good. Putting more weight and stuffs. Tried going to the gym today but didn't make sadness away. I felt happy when I was doing the training..it's blank again. Empty and lonely.
The boredom of course the same routine and less dancing classes. T_T
Oh yeah speaking of Body Combat, the regular instructor was substituted with a rookie, still young but he looks okay. So I gave it a go...turned he's pretty good, had good sweat. I think he'd be great instructor someday. He's got the patience, his instructions were clear, he knows how to keep all the members motivated. So good for him.
Next, is my sister. Quite harsh with her today. I'm completely clueless with her. She's very obesed!
For years, I've been telling her to be more active. Even the doctors she met, told her to lose some weight. But she DIDN'T EVEN LISTEN! She finally joined in the same gym with me..but she has thousands of excuses not to exercise and now she discard the membership. Now she come up with new excuse : being pregnant! Hey I've seen lots of people pregnant but still active.
I have no idea what to do with my obesed sister. She's 5 years younger than me, but her body already looks she's been give birth for 10 times.
( very lazy these days ), occupy myself with friends and family, watching funny movies, eat and so much more...but yet he's still in my mind.
Having crush in the gym didn't help, because I saw him bought a ring in a jewelery shop.
Grrr...I hate this actually.
GOD made a wonderful mother,
A mother who never grows old
He made her smile of the sunshine,
And He molded her heart of pure gold
In her eyes He placed bright shining stars,
In her cheeks, fair roses you see
God made a wonderful mother,
And He gave that dear mother to me.
Here's how you do it :
1. Stand up right with dumbbells on each side. Position your dumbbells to your shoulder with palms facing you.
2. Similar to dumbbell press, in this exercise is the dumbbells are twisted so that the palms face forward at the top of the movement.
To finish the step, simply lower your dumbbells like the first position. Enjoy the workout!
I had a great time with them. Enjoyed my niece companion, we had a great meal at Burger King ( bad for meeee...!!!! ). Today it's just awesome. So thankful I've got them.
Yeap..this chick is back in the gym! She found her groove back to hit the gym and do the exercise routine. Well, mostly just do the classes. But that's an improvement compare to previous weeks right? Thanks to the new instructors who just came and thanks to my Latin Salsa guru who's been totally amusing during his classes. And another trigger is I felt my body "so heavy".
This week itself, managed to go to the gym for 3 times. And will be going again for Supreme Sunday Gym ( just my term to get me motivated ).
Here are the things I did to get out from this plateau :
- Download happy songs ( mostly R&B ) to accompany me during weight training
- Download new exercises and dance videos from YouTube
- Bring gym bag everyday
- Uploading new motivations within myself.
Hope to out from this plateau soon...
My friends say that I have to change the routine because I've been in the gym for years and years. Perhaps they are right.
But ummm...I walk almost everyday for 10 minutes..does it count? And not to forget I do house chores too. Then again..my diet seems very disorganized these days. I hope next week is better.
At home,I had another exercise : house chores!!!!!!!
I'm so dead tired, still heaps of laundry to be ironed..but oh what the heck...I'm going to bed.
Next schedule to hit the gym is on Wednesday..gosh I hope I still have the energy left.
Now this Sunday ( which is tomorrow ), I have prepared everything for 2 classes: Dancing Queen and Body Combat. Before will do weight training. Let's see if I can do it.
This is bad...really bad..I'm hitting a plateau. My motivation to go to gym just evaporated,vanished in thin air. Gym seems not a best place for me now. I want to complain..I'm bored with exercise. I need something different. One whole week without gym still didn't make me miss the gym.
I do try to look whats the problem though and what I figured out are work; I get up at 4.30AM to avoid traffic, spend too much time on the road. Takes about 1hour 45 minutes from home to work. I have no maid, I lack of sleep, dancing classes have been reduced and no cute guys in the gym *sob*...last time I had a crush in the gym few days later I saw him bought a ring..noooo....*another sob*
Please help me recover from hitting this plateau!
So tomorrow is back to routine chasing this green and white mini bus, full with people. The great thing about this bus is because it travels fast and the ride is breathtaking.
If you see the bus on the right...that's my bus.
And tomorrow is back to my students, lots of things to do : portfolio, report cards, school production and sport days.
So take a deep breath and get ready for work.....
2. In general, one cupcake consists of 25o calories
Yes, now I have two blogs. This new blog is my manifestation of my thoughts and words which just been wandering in my mind, which is irrelevant if I put it in this blog. It is my diary in reaching peace of mind, a journey of letting go and everything about it.
This blog can be found at http://journeyoflettinggo.blogspot.com
Not to forget last night, I had beef satay ( very delicious ) with the sticky rice. On the way home from gym I couldn't resist the temptation of Coldstone ice cream.
As redemption, I did house chores...I hope it's enough to burn the calories. And I hope to get iPod chromatic soooonnnn.....
*Must go to the gym tomorrow.....must go to the gym....don't be lazy* contemplating myself over and over...
Ohhh....noooo....how could this happen??How can I be so reckless????
Anything but my iPod! My ex could leave me, my credit card can go... but not my iPod.
It's like my heartbeat when exercising, running on the treadmill, when the traffic is bad, when I need hip hop to dance with and when everything is blue. It's been my everything for nearly 3 years.
Now, it's dead..can't be fixed..*hiks* Please not my iPod... now must wait for 2 paydays to buy the new one....hiks...hiks...
Today, I actually had the great ever opportunity to practice my kickboxing lesson with the actual person. The person whom his face that I had always thought as my punchbag. Why I didn't do it?First thing was just be calm and second thought... I could get arrested for attacking someone and that's not good.
Well anyway, I'm glad I didn't. There will be more kickboxing lessons coming, have more energy to let out all the anger, sadness and hatred. However, as much I wanted to think about his face while doing the punching and kicking. Somehow it didnt come out. I have accepted the pain and let go the hate. No matter it hurts and no matter how my heart is boiling with anger, I hope to be forgiving.
For the ladies out there : the best revenge when somebody hurt you is just go to the gym, get yourself healthy and stay in shape. That's I'm doing even there's still feeling for him, missing him etc just hit the gym!
Beside it's more fun being healthy and in shape bitch than one angry bitch with a vengeance.
Oh yeah...one more : as much I want to buy more and more Nike outfits and go shopping as justification to cheer myself..I decided to cut my credit card off. That's another THE HARDEST THING TO DO! Way hardest than let go my ex.
Many alternatives available to train your back, but these two are my favorite and the most I often do :
Anyway...last week, I went to my friend's birthday lunch. She is my fellow writer and colleague. This week, due to my lack of inspiration just sharing the pictures...the other part of me as gym junkie. BTW thanks to Mira for her wonderful birthday. Love the restaurant darl....very cosy and warm