Tuesday 31 January 2012
METABOLISM AND YOUR HORMONES
We all know that fad diets are a thing of the past (or at least I hope we do!). The no-carb, no-fat crazes of the eighties and nineties are scientific laughingstocks and pop-culture dinosaurs. Now that you're living in the present, I want to let you in on the secret that will keep your body healthy and hot naturally: hormones.
So what do hormones have to do with anything? If I were to ask you what your metabolism is, would you say, "It's the way my body burns calories"? If so, you're wrong! That's what your metabolism does, not what it is.
The correct answer is, your metabolism is your biochemistry. And that biochemistry is run by means of the chemical messengers known as hormones. Hormones tell you that you're hungry, full, when to eat, and what to do with your food (whether to burn it or store it). And when you exercise, hormones tell your body how to move and consume energy stores. Hormones control almost every aspect of how we gain weight — and how we can lose it.
The scary part is that your hormones — and by definition, your metabolism — are being set up to fail. Without you even knowing it, your hormones have been hijacked by toxin-filled, nutritionally deficient, stress-dominated foods — endocrine disruptors — that cause obesity and disease. It's time to target and eliminate these endocrine disruptors and replace them with the hormone-positive foods that make you healthy, happy, and skinny, no matter how old you are."
Taken from LOSING IT! by Jillian Michaels.
Monday 30 January 2012
LIVEFIT WEEK 4
Here's my workout for today:
Hammer strength lat pull
Pull-ups
Seated narrow-grip cable row
T-bar row
Back extensions
BB biceps curl
Incline DB curl
Alternating hammer curls
Sunday 29 January 2012
NEXT WEEK'S CRAZY SCHEDULE
- Monday: AM-Back & Biceps. PM-Kickboxing.
- Tuesday: AM-Chest & Triceps.
- Wednesday: AM-Legs & Calves. PM-Kickboxing. IndoorWalking (instructing).
- Thursday: AM-Shoulders & Abs. PM-Pad & Bag work with cardio.
- Friday: REST!
- Saturday: AM-Jump + Crunch + IndoorWalking (instructing).
- Sunday:PM- Martial Arts self-defence class.
Hmm, think it will be a busy week. Better get to bed soon. Have a fabulous week everyone! :)
HEALTHY CHEESE CAKE
Here's one of the recipes from my baking bonanza the other day: Healthy oven-baked cheese cake. I got the inspiration from an old recipe I found on Linda Fodor's blog a few years back and here's my version of it. It's delish!
OVEN-BAKED COTTAGE CHEESE CAKE, 2 servings
- 2 organic eggs + 2 organic eggwhites
- 1 scoop whey protein powder (I used Olimp vanilla flavour)
- 300 gr organic cottage cheese, 4% fat
- ½ tsp Stevia
Whisk eggs, eggwhites and Stevia really fluffy. Add the protein powder, mix it well. Finally, add the cottage cheese and stir it up. Divide the mixture and pour it into 2 oven safe pots or forms. Make sure the forms are tall enough for the mixture to rise without spilling over as it will rise quite a bit and then sink down to settle. No grease is needed if you use foil forms. It keeps the calories down as well.
Bake the cheese cake in the oven at 200 degree Celsius for about 40 minutes. Serve hot or cold with organic berries. YUM!
NUTRITIONAL VALUE, 1 serving: Calories 295. Protein 40gr. Carbohydrates 5gr. Fat 12,9gr.
Saturday 28 January 2012
BAKING BONANZA
Now I gotta get some rest for my 3 classes tomorrow morning: Jump (jump rope), Crunch (core stability) and IndoorWalking (elliptic spinning). Nite nite!
Thursday 26 January 2012
THE NANNY
I remember being a nanny in my young days... Oh, so vaguely now. Haha!
Wednesday 25 January 2012
ODE TO AMINO ENERGY
Today I bombarded chest and triceps. And I still follow Jamie Eason's Livefit 12-week training plan, which is going to be interesting to see the results of once I'm on day 84. Today was day 17. I usually follow the workouts to the letter, but because of my active training schedule on the side I will have to make slight changes. This morning's weights workout was followed by aThai Kickboxing session tonight.
Here's my workout for today, chest and triceps:
Wide push-ups
BWx10/BWx10/BWx10
Incline DB chest press
10kgx10/10x10/11x10
Flat bench DB chest flyes
7kgx10/7x10/7x10
Standing cable flyes
10kgx10/10x10/15x10
Triceps bench dips, feet up
BWx10/BWx10/BWx10
Lying BB triceps extensions
10kgx10/10x10/10x10
DB triceps kickbacks
4kgx10/4x10/5x10
OH triceps extensions w plate
10kgx10/15x9/15x9
Cable 1-arm triceps extension
5kgx10/10x10/10x10
Tuesday 24 January 2012
LIVEFIT DAY 16 (WITHOUT EAA's)
As an experiment, I tried not taking my scoop of Optimum Nutrition EAA before working out this morning and I was like a Zombie walking around the gym. Couldn't get my groove on. I still did the workout, but I wasn't as strong or efficient as I am normally. So defo back on the aminos tomorrow morning! And on top of that, because I was a bit brain-foggy, I was doing 12 reps each set instead of 10. Doh! Didn't realise it until halfway into the workout.
Here's my week 3, day 16, of the LiveFit plan - back and biceps:
Hammer strength lat pull
30kgx12/35x12/40x12
Wide-grip lat pulldown
35kgx12/35x12/35x12
Seated narrow-grip cable row
35kgx12/35x12/35x12
Bent-over BB row
10kgx12/20x12/30x12
Back extension
BWx10/BWx10/BWx10
BB biceps curl
10kgx10/14x10/18x9
Incline DB curl
6kgx10/6x10/6x10
Alternating hammer curl
7kgx10/7x10/7x10
Monday 23 January 2012
KICKBOXING GOALS
What a good kickboxing class I had tonight! Am so happy I joined this club as everyone were really friendly and nobody was up on their high horses although there were some really good fighters there. I hadn't mentioned to anyone there that I had previous Martial Arts history with some Jiujitsu and Kickboxing/Boxing experience behind me. Not many girls there, but this one girl gravitated to me and asked if we could team up. Sure, I thought, as she had told me before class she had been training kickboxing off and on for almost a year. Big mistake! She was so frail and scrawny, and had no technique, so every time I punched or kicked she acted like I had pummeled her with immense force, even when I was only tapping her. If you want something to happen, sometimes you have to make it happen. After all, it's my time and my money. So I arranged for us to be teamed up differently. I was then teamed up with a younger kid and a guy my age. And they were both pretty good. After the switch, I had an awesome time and the teacher gave me some good pointers and complimented me on my technique, asking a bit suspiciously if I had practiced some kind of Martial Arts before. I smiled and confessed.
All in all, I can train 4 times a week if I want. I don't know if I will be able to, but I'm going to try anyway. I'm loving it! And am sooo happy this is the club I chose. It's not very big and there's not that many members, but it suits me just fine.
Next time, I'm bringing ALL my gear so I can have my own stuff while training. Big bag full of smelly leather gear. Mmm, love it. Haha!
I have been thinking about a goal to achieve with my training, but haven't figure one out yet. If you have any ideas, I'd love to hear them. Thanks!
HAMSTRING INJURY
After doing one set of walking lunges I could feel my legs starting to spasm a bit. No worries I thought. Take it easy. Walk it off. But then a hard muscle twinge in one of my buttocks hit me and it hurt! So I thought, fine, I can go to the next exercise and see if it gets better. I just finished last rep in first set of one-legged deadlift and my hamstring just gave in on me. The pain hit me so surprisingly fast, I actually yelped. It's never attractive to yelp in the gym. Haha! I sat down and stretched for a bit, massaged it, but realised I had to call it a day. Bummer!
It's much better now after stretching and massaging it, but it doesn't help it's the same hamstring I pulled really bad during a dance performance when I was 17 and had to jump down into splits in really high heels. No yelping then. Big smiles all around. Show no pain. Thankfully, it happened at the very end of the performance, so I could limp off stage and cry my eyes out. Since then, my left hamstring has never been the same.
But it's the year of no excuses, right??!!! So, no excuses to attend kickboxing tonight. Yee-haw!
Here's what I managed to do today before ending my workout abruptly:
KICKBOXING CLUB SORTED
Now, gotta get me some sleep so I can get up early and start my productive week by hitting the gym. Leg time!
Friday 20 January 2012
SUN SUN SUN
Rest day today, from the gym that is. Had a wonderful walk with Murphy in the cold but beautiful morning. And when the sun peeked out over the hill top, it was gorgeous and the whole world lit up. Oooh, so want the Spring to arrive now. Somebody mentioned a snowy forecast for this weekend. Nooo!! No more!! Bring on more sun sun sun!
Thursday 19 January 2012
DAY 11 LIVEFIT
Day 11 of Jamie Eason's LiveFit Trainer plan and I did shoulders and abs as you can see from my mobile screen shot. Didn't feel super strong, but I got through it. According to the plan, I am supposed to relax for 3 days now, but because I have 3 group training classes to teach on Saturday, it's just not possible rest. But I'm sure the cardio won't hurt my body either. After all, I'll be resting tomorrow and Sunday, beside all my walks with my doggie.
From what I can see, next week will be a mix-up in the LiveFit workout schedule. Very exciting! Will keep you updated on the progress.
Wednesday 18 January 2012
LIFE MAGASINE ARTICLE
And to add a testimonial to this article, after regular IndoorWalking classes for about 6 months now, I must say my cardio physique is much better, legs much stronger, as well as back muscles, and my butt has taken a completely different dimension... It's so much more perky and shapely. It looks happy!!! :D Me likey...
STRONG SEXY LEGS
But it felt good to feel so much stronger today from yesterday. Felt much stronger mentally so it definitely goes hand in hand. Got some superb words of wisdom from my amazing man this morning before my workout and it seems like they just clicked right into place in my brain and completely empowered me. Fantastic how carefully chosen words can change the way you think and therefore also change the way you feel. Love it!
Here's my workout for today, legs and calves:
Bring on those strong, sexy legs and buttocks! And calves to endure my Jump rope classes!
Tuesday 17 January 2012
SUKI EXFOLIATE FOAMING CLEANSER
SUKI Skincare is one of the many brands I really like. Their best product, that I have tried, is their Exfoliate Foaming Cleanser. This product works in two ways - as a regular cleanser (foams up in your hands when you rub them together) or as an exfoliant (applied directly on wet skin in gentle circular motion).
The cleanser's key ingredients are gentle alpha hydroxy acid (natural sugar), rice flour (non-gmo rice) & citric acid (organic lemongrass), and they help resurface skin, unclog pores, exfoliate dead skin cells, smoothe away dryness, lines and wrinkles. And my own testimonial is squeeky clean and smooth skin, wherever on the body it is. After using it for almost a year now, I highly recommend it!
SUKI is completely synthetic free, and most of their products are 100% pure, natural and organic. Have a look on their website if you want to find out more about their brand.
NOT MY BEST FORM
Here's my workout from today, back and biceps:
Considering I was feeling weak, I think I did pretty good. Next week will be even better. :)
Monday 16 January 2012
JAMIE EASON 12-WEEK PLAN
Last Monday I started a new workout plan in pursuit of pushing my body to the next level. Since I lost all my overweight pounds, I have kept my weight at a steady level for about 2 years and I have slowly been trying to build more and more muscle. But this time I really want to try to get ripped and lose those last vanity pounds. Have no idea if I can, but I want to try.
One of the persons I admire in the fitness industry is Jamie Eason and I look to her for inspiration, recipes and tips. I stumbled over her LiveFit 12-week Trainer Plan on bodybuilding.com and thought I'd give it a go. I already have a healthy diet so it's not so much my food that needs tweeking, besides the fact that I'm now adding more carbs to my meals, but it's more my strength training regime that has been changed. Being a Fitness Instructor on the side doesn't make it easy for me NOT to have cardio the first 4 weeks, so unfortunately that is something I have to deviate from in the plan.
Here's my workout results for today, Chest and Triceps:
It's going to be interesting to see how my strength and body develops over the 12 weeks. Very interesting! Hope you'll enjoy the journey as well.
WORDPRESS APP
Friday 13 January 2012
GO HEMP
I mix it in with my regular protein morning smoothie. Doesn't look pretty and has a funky taste (which I mask with pure organic kakao), but it's good for me! :) New year, new challenges.
Friday 6 January 2012
CHALLENGE
Really looking forward to this year. Feels like it will bring lots of happenings in my life. And that makes me feel excited!
One of the things I will do in a few days is to step back into the kickboxing ring. I have been talking about it for a while so on Monday, if my foot and heel is ok, I will have my 1st kickboxing sparring session since 2008. I got all my gear down from the attic: head protection, shin and foot protection, sparring gloves, bag gloves and mouth guard. Sooo psyched! And after watching Kickboxer with Jean-Claude Van Damme last night, I'm ready for some action! :)