Work shoes (love!) — I feel the most comfortable in sports shoes

On the way to work. Good thing I decided not to cycle today

Because it rained minutes after I reached the office. Yep, it is the rainy season over here …

After work I went for a 8 km run around my place.  I know I’ve said this a few times before, but it was my first run in 2 months. I know it’s a bad habit! I run, then I stop, I start running again, then again  I stop  …  and the cycle goes on and on.  My last run was back in August. Sadly, upping our intervals to 300m, then 400m never happened! Oops.

On the other hand,  I am officially done with  ChaLean Extreme 90-day programme! Mum watched me as I did my last  ChaLean workout yesterday hehe. I’ve always encouraged my family to incorporate some strength training in their life.  It is  fun. It never gets boring. Lifting weights makes you stronger and helps you lose inches too.  I’m gonna follow ChaLean’s “Lean For Life” phase now, which mixes up all three phases. And hopefully will add in a weekly long run too …

“Lean For Life” Calendar

Week 1
Burn Circuit 1
Rest Day
Push Circuit 2
Burn Intervals & Extreme Abs
Lean Circuit 1
Burn it Off & Recharge
Rest Day

Week 2
Burn Circuit 2
Rest Day
Push Circuit 3
Burn Intervals & Ab Burner
Lean Circuit 3
Burn it Off & Recharge
Rest Day

Week 3
Burn Circuit 3
Rest Day
Push Circuit 1
Burn Intervals & Extreme Abs
Lean Circuit 2
Burn it Off & Recharge
Rest Day

Week 4
Burn Circuit 1
Rest Day
Push Circuit 1
Burn Intervals & Ab Burner
Lean Circuit 3
Burn it Off & Recharge
Rest Day
Burn it Off & Recharge

Tonight I made Chilli Rubbed Salmon. Yum!

I seasoned the salmon with salt, pepper, chilli powder and dried oregano. Had it alongside Thai red cargo rice and a simple cucumber salad.

Chili-Rubbed Salmon

Ingredients (1 serving)

• 1/2 teaspoon chili powder or flakes
• 1/2 teaspoon dried oregano
• Pinch of salt
• 1 salmon fillet (about 120g)
• 1 tablespoon olive oil

Directions

1. In a bowl, combine the chili powder, oregano, and salt. Pat the spices on the fish.
2. Heat the oil in a large nonstick skillet over medium heat.
3. Cook the salmon until opaque throughout. (Reduce the heat if the spices begin to turn black.)

This morning, my ChaLean Extreme Lean Circuit 1 workout went like this:

• Single-Calf Raise, Bicep Curl (x12 reps on each side)
• Tricep Push-Ups (x12 reps)
• Split Lunge with Biceps (x6 reps on each side)
• Stationary Runners Lunge – Double Triceps (x12 reps)
• Bicep Curl with Hamstring Curl – Right and Left (x6 reps on each side)
• Plank with Single-Tricep Extension (x12 reps)
• Reverse Lunge – Double-Arm Bicep Curl (x6 reps on each side)
• Supine Tricep (x12 reps)
• Sumo Squat Calf Raise with Bicep Curl (x6 reps on each side)

Including x3 very slow reps of Extremes after each exercise. The changes in phase 3 are  that now the Reps are back up to 10-12, and the workout length is up to 40-45 min for the most part. Also, you work your lower body, upper body and your core with one exercise.

***

People think that I am the receptionist because I am sitting at the receptionist’s desk.  Its not too bad this position … I can peek outside and relax my eyes from time to time.

I bought this mango pickle at a ‘mama’ shop the other day

Mmmmm it’s nice (though too salty) and I like. I’ve used it as a dip for one of my afternoon snacks

Part of tonight’s dinner was as simple as this — cheesy spinach omelette

I bought a mango mousse last week from Breadtalk

I have a coconut muffin recipe to share with you soon

But before that I need to post my spinach-laughing cow cheese stuffed rolled chicken recipe <– what a long name!

Pray. Don’t be afraid. Let God fight the battle.

Then, I spent close to 3 hours on household chores.

*tiring*

I didn’t have enough time to scrub the floor of the balcony as  I needed to rush to the post office before closing time. You know what!? After entering the the post office, I realized that I had left my parcel at home! Bummer!!!   So I ran back home (took me about 6 minutes — I was in my running shoes) and took a cab back to the post office.

After sending my package, I dropped by the supermarket and got a ready-baked black pepper chicken thigh (I didn’t feel like cooking meat yesterday), grabbed 1 chayote, 1 beet, broccoli and some red onions.

As soon as I came back home, I made the simplest quickest Mauritian “Niouk Yen” and had them along with the black pepper chicken (looking like ‘pac man’ in this pic hehe).

“Simplest quickest” because I skipped the dried shrimps and dried mushrooms. I only grated 1 chayote and 1 medium carrot, added some salt, drained off the excess water, mixed in some corn flour, salt, pepper and red chilli. Then I shaped them into balls and steamed them for a couple of minutes. Voila. Taste-wise, they were not as delicious as the real “Niouk Yen” due to me omitting some ingredients, but still edible nonetheless :)

Mauritian “Niouk Yen”  should look like this btw …

Mine looked more carrot-ish eh.

***

We do not have any plans for today (Saturday). Later he is going out to vote. He suggested us doing some intervals in the late afternoon. We will see how it goes.

Workout summary:

Total distance: 6.2 km

• 1km warm up jog
• 100m jog + 100m sprint
• 200m jog + 200m sprint
• 300m jog + 300m sprint
• 400m jog + 400m sprint
• 200m walk (active recovery)
• 400m jog + 400m sprint
• 300m jog + 300m sprint
• 200m jog + 200m sprint
• 100m jog + 100m sprint
• 1km cool down jog

Followed by body workouts (x2)

• 10 wide push ups
• 20 crunches
• 10 tricep push ups
• 20 bicycle crunch
• 1 min plank
• 20 superman

After the sweaty workout (it was so humid today due to the rain), I dropped by the supermarket and bought a fresh young coconut and a red snapper. I had a hard time opening it! I should have watched this video first ;)

I finally did manage to make a hole on top. It took me 5 minutes to open it and 5 seconds to gulp down the fresh juice while talking to the husband over the phone. Okay maybe I’m exaggerating but you get the idea.

Then I made a quickie dinner. Pan fried red snapper fish (seasoned with salt, pepper and a generous amount of red chili powder), pan fried cherry tomatoes & broccoli and a baked green banana <– nice, you gotta try! ** I love  how colourful this plate looks.

Earlier today, I attempted to make a gluten-free lemon cake –  Lately, I’ve cut down on products containing wheat. I have not eaten bread in 2 weeks. I even ignored that crispy tortilla from that green garden salad. But I think I will snack on one of these gato oreille soon!

Anyway, this lemon cake was epic fail… looks yummy but it’s totally inedible :( I used a gluten-free flour mix, so I don’t really know what went wrong…

Will try again another time  …

Say hello to my cat :) He  has done more damage to the carpet (which used to be this new) than I did. He loves to scratch it.

We have this kettlebell at home which we seldom use … Kettlebell exercises are pretty popular these days especially in CrossFit workouts <– I’ve never tried CrossFit btw.

The treadmill is still in our bedroom! Haven’t moved it back into this room yet …

***

No time to train? Try this 10 minute cardio workout by Tony Horton. 10 is better than 0.

* Enjoy while it’s still available on YouTube :) — not uploaded by me.

This is the full 22 minute of Insanity Fast and Furious. Note: Don’t try if you have not exercised in a while.

Breakfast was blueberry buckwheat pancakes. They look nice but tasted a little weird. I ended up eating the blueberries only.

We went to China Square Central at China Town for a late lunch.

We eat there almost every weekend.

We always order Prawn Noodle

And “Chinese Rojak” — century eggs are all his as I don’t like their taste

We met sis and niece afterwards

Claire has grown up!

Sunday movie night … we watched Captain America, another superhero movie.

So I’m now following another Beachbody programme called ChaLean Extreme. ChaLean Extreme programme is a 90-day programme. It is broken down into three months or three phases: Burn, Push, and Lean phases. There’s also a Lean For Life phase. The programme is designed so that anyone can do these exercises.

Burn Phase: To get your metabolism going by lifting weights. To fail in 10-12 reps. You work both upper and lower body in combo exercises.
Push Phase:  To lift heavy in order to build the muscle that is critical to burn fat. You will be pushing your muscles beyond their comfort zone, and try to fail between 6-8 reps. You will be training one body part at a time for maximum strength building.
Lean Phase: Combines upper and lower body work with core work. The claim is the Lean Phase is where dramatic fat loss is witnessed.
Lean For Life:  This is the phase that shows you how to keep it up after you have worked so hard during phase 1-2 and 3.

A typical week in the Burn Phase looks like this:

Day 1 – Burn Circuit 1 (weights)
Day 2 – Rest
Day 3 – Burn Circuit 2 (weights)
Day 4 – Burn Intervals & Ab Burner (light weights  with lots of reps for “muscle endurance”)
Day 5 – Burn Circuit 3 (weights)
Day 6 – Burn it Off! & Recharge (cardio/strength, no weights)
Day 7 – Rest

You repeat this 7 day circuit for 4 weeks and then you go the other phases, but they follow the same pattern.

I’m still in the first phase. I’ve  completed week 1 and I’m now into week 2 (rested for two days following my surgery). So far I’m enjoying her workouts. On her non-lifting days, I follow her cardio workouts and add my own sometimes (Insanity, P90x Plyo, P90x Ab ripper, Jillian, Jackie, YouTube Fitness videos etc). Her lifting sessions are about 35 minutes which is enough — In phase 1, the key is to lift heavy and have muscle failure by the 10th to 12th rep of each exercise.

Anyway … today I did the “Burn Intervals & Ab Burner” workout. I initially planned to skip it and train at the stadium instead (I had planned an interesting track workout days ago)  but unfortunately my friend couldn’t make it to the stadium today. So I skipped track and proceeded with ChaLean’s Burn Intervals.

***

Lunch was a big bowl of warm salad = beets + broccoli + boiled eggs + almonds + lemon vinaigrette

And one of these  banana buckwheat muffins

Off to a ride now … Have a nice Saturday!

I just completed a sweaty plyometric workout this morning.  I’m currently (sorta) obsessed with YouTube Workout videos at the moment. There are so many out there and my favourites are those full-length ones.  Have you heard about P90X? It’s a 90 day fitness program developed by Tony Horton and Beachbody. The other day I came across some P90X full length (!) videos on YouTube and I downloaded the plyometric one.

It’s a 1 hr long workout, the moves are not as intense  as the Insanity that I previously completed (which is good in a way because you have enough time to recover your breathing and you don’t feel like giving up!) but you will still sweat a lot and feel tired after doing it. FYI, plyometric training boosts one’s explosive power, speed, cardiovascular health, flexibility, balance, and stamina.

Exercises during this workout include:

• Jump Squats
• Run-stance Squats
• Airborne Heisman
• Swing Kick
• Squat Reach Jump
• Run-stance Squat Switch Pick-up
• Double Airborne Heisman
• Circle Run, Jump Knee Tucks
• Mary Katherine Lunges
• Leapfrog Squats
• Twist Combo
• Rock Star Hop
• Gap Jump
• Squat Jacks
• Military March
• Run Squat 180 Jump Switch
• Lateral Leapfrog Squats
• Monster Truck Tires
• Hot Foot
• Pitch & Catch <– weird but it’s my least favourite!
• Jump Shot
• Football HeroYeah, all the moves involve the lower body.

Below is the full P90x Plyometrics video

After the P90X Plyometrics, I finished with this workout below. Planks! Lots and lots of planks! I didn’t use with weight much (it’s already hard without weight as I’m still working on strengthening my core). I’m liking this video. Be prepared to ‘burn’ your shoulders :)

Off to the stadium to learn some electronic stuffs..

I’ve linked to some YouTube videos in case you aren’t sure how to do those moves. You can use a dumbbell if you have one but most of the moves simply require your own bodyweight. Maybe one day I should do my own workout video! But I’m too shy haha.

HIIT Bodyweight Circuit – About 45 min of sweat if repeated 3 times

Set 1 (No rest between exercises):

• 15 Baby Burpees
• 10 Push Ups
• 50 Mountain Climbers

Rest 30 seconds

Set 2 (No rest between exercises):

• 15 Sumo Squat with Lateral Raise
• 30 High Knee Lift
• 20 Tricep Dips

Rest 30 seconds

Set 3 (No rest between exercises):

• 15 Tuck Jumps
• 32 Standing Side Oblique Raise (16 each side)
• 30 Lunges (15 on each leg)

Rest 30 seconds

Set 4 (No rest between exercises):

• 20 Bicep Curls using dumbbell or water bottle
• 20 Knee Tucks
• 20 Cobra Planks

Rest 30 seconds

Set 5 (No rest between exercises):

• 60 sec Front Plank (advance version – lift one leg up)
• 20 – 30 Side Plank with a twist (10 – 15 on each side)
• 20 Bicycle Crunch

Take a 1 min rest and repeat the whole circuit again between 2-3 times, depending on your fitness.  It takes about 12 – 15 min to complete 1 circuit.

Note: Always check with your doctor before beginning any exercise program.

***

Additional video: If you want to really activate your butt muscles, do this!!

He’s starting to lick himself excessively again! See the bald patch? :(

Today’s workout

Warm Up (Adapted from Insanity)

• 100 Jumping jacks
• 100 High Knee Lift
• 100 Butt Kicks
• 100 Switch Kicks
• 50 Squat Jumps

Workout:  One-On-One  with Jackie (workout segments in the video below)

 Post workout food: Egg and Cheese sandwich

And cucumber + pineapple salad

Our fridge is broken! Luckily it was pretty much empty!

Remember me saying that I was reducing my dairy intake?  I did and it has been easy. I’m not taking any of the Whey protein stuffs either. It’s been a while since I last cooked omelette! I made some today. Note: I am not vegan. I eat meat. I just try to avoid or reduce certain food due to health reasons.

I’ve decided not to repeat Month 2 of Insanity 60-day program anymore. I’m gonna go back to strength training, yoga,  running and do other home DVD workouts. So Jilian and Jackie are back into my life hehe. I may still add in some Insanity workouts once or twice a week though. I am so looking forward to the release of Insanity Asylum! Rumor has it that it will be released in February 2011.

According to this website where Shaun T talks about Asylum:

It’s very athletic, all sports-specific training. There’s a video called Game Day where you’re doing football, basketball, track and field, tennis, rock climbing, soccer, speed skating, baseball — it’s heavy, heavy, heavy sports-specific training. Another thing that’s crazy about Asylum is that it’s going to have a strength video where you’re using dumbbells, and you get into this thing called a Cardio Dumbbell Rotation. It’s something like you’ve never experienced before [laughs].

There’s another video called Overtime, so even if you’ve done one of the Asylum workouts, if you want more, it’s another 15 minutes of just pure going for it. Asylum is going to take people who did Insanity, take their fitness level, and then put their skill to the test.

The great thing about Asylum is that there will be a couple of pieces of equipment, but it can all fit in your suitcase, so you can still do itn your hotel room.

Two more weeks till Christmas! Two more weeks till our short holiday! We haven’t been there in 5 years. Any guesses to where we are heading to?

Flashback 2005

Just hope it will be sunny this time!

Enjoy the rest of your Sunday. XOXO.

Flashback Saturday. Birthday dinner for my brother.

In the kitch. I was preparing hummus dip then

For dinner we had Tender chicken, a yummy beef noodle dish prepared by sis, green salad, crackers, fruits and cakes. I was stuffed!

My dinner plate. I went for seconds.

The birthday cake: A very rich and creamy chocolate cake.

My sweet little niece who can walk a little

A short video of her walking

To end this post, here’s me and my brother hahah. He won of course hehehe. But thanks to Insanity, I am stronger now hhehe.

I have two more weeks left (yes only two – sniff sniff) of Insanity and “what comes next?” has already crossed my mind. I will be ordering Turbo Fire next! But not before I bring back some running into my life.  Did zero running in the past 51 days (I did run once but that doesn’t really count) and I wonder if I still know how to run. Kidding :D  Anyway, my FT4 results.

Fit Test 4 result (D51FT4):

1. switch kicks — FT1: 114  – FT2: 114   – FT3: 132 – FT4: 120
2. power jacks — FT1: 50  -  FT2: 52 – FT3: 60 – FT4: 60
3. power knees — FT1: 84  -  FT2: 100  – FT3: 103 – FT4: 109
4. power jumps — FT1: 32  -  FT2: 40 – FT3: 43 – FT4: 60
5. globe jumps — FT1: 8  -  FT2: 9.5  – FT3: 11 – FT4: 12
6. suicide jumps –  FT1: 17  -  FT2: 18  – FT3: 20 – FT4: 21
7. push-up jacks — FT1: 22  -  FT2: 26 – FT3: 26 – FT4: 28
8. low plank oblique — FT1: 38  -  FT2: 47 – FT3: 60 – FT4: 61

***

Sometimes out of the blue, the husband will buy a whole Pandan Chiffon Cake for me. I like that he thought of me, but I had to remind him that I (we) can’t take in too much sugar (and simple carbs too). A cake won’t kill of course :)

He also likes to buy mini cereal boxes to pour into his hot or cold drinks.

Or he will get this type (picture below). Many off-the-shelf cereals and bars are loaded with added sugar such as corn syrup, high-fructose corn syrup, maltose, brown sugar, honey, cane juice (I still love SILK Almond milk though) etc.

This one above has 19 g of sugar per 1 cup serving! O.o There is 8 g of fibre per serving but still…  *shakes head*

USDA recommends limiting added sugars, from packaged foods and the sugar bowl, to:

• 24 grams a day (6 teaspoons) if you eat 1,600 calories
• 40 grams (10 teaspoons) for a 2,000-calorie diet

Nuff on cereals …

I like when he comes back with a bunch of fresh veggies and suggests that we eat stir fry veggies for dinner. I will still cook my meat though.

Below: Spinach, Chicken fillet, lentils

Happy Sunday :)

It is already sweetened with Agave syrup.

After my Insanity workout, I made myself a pumpkin cinnamon protein shake using quinoa milk. Omigod this was GOOD!! Nice nutty flavour  :)

The ingredients (one serving): 1 cup quinoa milk, 1/4 cup Libby’s 100% pure pumpkin, 1/2 tsp cinnamon powder, 2 scoops Horleys whey protein powder (or 22 g), 4-5 huge ice cubes.

[Edited to add: I tried whey protein for couple of days but don't take them anymore.  I prefer natural rice protein powders such as Sun Warrior.]

Method: Mix everything in a blender until thick and creamy! Top with some more cinnamon powder. I accidentally pour some ground ginger onto mine!

Nutritional Stats (based on the ingredients that I used): Approx 193 kcal, 12,5g carbs, 22.4g protein, 6g fat (from the quinoa milk).

***

Last night I threw together some New Zealand spinach (they are not really spinach), pear and balsamic vinegar.

Chicken slices too

And that was my dinner

Topped with cranberries and walnuts

Dessert was Pastamania’s dessert pizza. The husband bought it during the day.

Pizza Apple with crumbly tops. It was a tad too sweet.

***

Now on to Insanity

Fit Test 3 result (D36FT3):

1. switch kicks — FT1: 114  – FT2: 114   – FT3: 132
2. power jacks — FT1: 50  -  FT2: 52 – FT3: 60
3. power knees — FT1: 84  -  FT2: 100  – FT3: 103
4. power jumps — FT1: 32  -  FT2: 40 – FT3: 43
5. globe jumps — FT1: 8  -  FT2: 9.5  – FT3: 11
6. suicide jumps –  FT1: 17  -  FT2: 18  – FT3: 20
7. push-up jacks — FT1: 22  -  FT2: 26 – FT3: 26
8. low plank oblique — FT1: 38  -  FT2: 47 – FT3: 60

I’m not expecting the numbers to keep on increasing but it is always nice when they do. After the fit test and a quick recovery, I did the Maximal Internal Circuit. The entire interval workout is 60 minutes long. Let me tell you, it was not easy. Not easy at all, especially after the all-out Fit Test. Well, Day 1 is always the hardest too, right? I disliked the oblique push ups and the full body drill.

***

Enjoy your Halloween weekend! I am preparing a hot lentil casserole for tonight :)

I’m not really enjoying the recovery week. The  cardio and core balance moves are more slow paced and still make you sweat, however  I miss the more sweaty and intense sessions. Plus, doing the same moves everyday is … boring. I know that recovery weeks have an important purpose and that your body does better after recovering. So I will just stick to the plan. Three more days to go anyway.

On another note …

We are spending Christmas oversea! No, not in my little sunny island.