30 days Fit and Fab

2nd Day for meal plan program. Here's the menu of today. 2nd day menu Breakfast : Banana strawberry smoothies Morning snack : Plant Protein shake Lunch : Red brown rice with stir fried vegetables and grilled salmon Afternoon snack : Banana and edamame Dinner : Stir fried vegetable, hard boiled egg and grilled salmon

Today marks my meal plan program with Meal Plan ID by Dr. Marsella. She provided me with a menu list to follow. The calorie intake is 1300 cal/day Here's the menu of today.   Breakfast : Banana strawberry smoothies Morning snack : Protein shake Lunch : Chicken soup with red brown rice, chicken breast with green chilli and egg tofu muffin Afternoon snack : Banana and orange Dinner : House salad with chicken breast and green chilli, egg tofu muffin and chicken soup

Officially, I start tomorrow for Meal Plan Program where my intake will be limited to 1,100 calories. So this is my measurement for today.

As I started my fasting on Monday in 14 days, my meals portion intake definitely reduced. So this is my meal for day 12 Breakfast   : Dragon fruit smoothies Morning snack : Protein shake Lunch and dinner : Squid ink pasta with lettuce salad Afternoon snack : lychee and wholemeal pau Evening snack : Ginger bread

As I started my fasting on Monday in 14 days, my meals portion intake definitely reduced. So this is my meal for day 11 Breakfast and morning snack  : Protein shake Lunch and dinner : brown rice with egg balado, stir fried beans and beef lungs Afternoon snack : chocolate cake and strawberries Dinner : smoked salmon salad with egg and beef lung balado

As I started my fasting on Monday in 14 days, my meals portion intake definitely reduced. So this is my meal for day 10 Breakfast and morning snack  : Protein shake Lunch : 2 slices of Rye bread with vegetable patty and lettuce and vegetable soup Afternoon snack : mixed fruit and lemper Dinner : 2 slices of Rye bread with vegetable patty, smoked salmon and baked pau and vegetable soup

As I started my fasting on Monday for 9 days, my meals portion intake definitely reduced. So this is my meal for day 9 Breakfast and morning snack  : Protein shake Lunch : Opor ayam and sambel goreng ati Afternoon snack : chocolate pie and lemper Dinner : opor ayam and sambel goreng ati

As I started my fasting on Monday for 9 days, my meals portion intake definitely reduced. So this is my meal for day Breakfast  : Oats with fruits and nuts Lunch : Salad, bitterballen, indische pastel, macaroni schotel Afternoon snack : Mixed fruits, mixed nuts Dinner : salad and bitterballen

As I started my fasting on Monday for 9 days, my meals portion intake definitely reduced. So this is my meal for day 7 Breakfast  : Protein shake and ginger bread Morning snack  : Protein shake Lunch : Tom yum soup, green mango salad, thai fish cake Afternoon snack : Mixed fruits, ginger bread Dinner : Happy meals burger and fries

As I started my fasting on Monday for 9 days, my meals portion intake definitely reduced. So this is my meal for day 6 Breakfast  : Fruits smoothies and cereals Morning snack and lunch : Protein shake Afternoon snack : Muffin and fruits Dinner : Mie kopyok

As I started my fasting on Monday for 9 days, my meals portion intake definitely reduced. So this is my meal for day 5 Breakfast  : Overnight oat  Morning snack and lunch : Protein shake Afternoon snack : Mixed fruits, ginger bread Dinner : stir fried beans, egg omelette and tempe

As I started my fasting on Monday for 9 days, my meals portion intake definitely reduced. So this is my meal for day 4 Breakfast  : Overnight oat  Morning snack and lunch : Protein shake Afternoon snack : Mixed fruits, multigrain crackers Dinner : Chicken soup and prawn crackers

As I started my fasting on Monday for 9 days, my meals portion intake definitely reduced. So this is my meal for day 3 Breakfast  : Overnight oat  Morning snack and lunch : Protein shake Afternoon snack : Mixed fruits, multigrain crackers Dinner : House salad with egg white omelette with kale chips and multigrain crackers

As I started my fasting on Monday for 9 days, my meals portion intake definitely reduced. So this is my meal for day 2 Breakfast  : Cucumber and green apple smoothies Morning snack and lunch : Protein shake Afternoon snack : Mixed fruits, multigrain crackers, protein shake Dinner : House salad with egg white omelette with kale chips and multigrain crackers

As I want to learn about meal plan, I decided to join 30 days meal plan from dietician in Indonesia. As she asked for 2 weeks my meals, I decided to create this food log diary preparation. So this is my meal for day 1 Breakfast and morning snack : Protein shake Lunch : 3pcs Vietnamese Rolls Afternoon snack : Mixed fruits, plain yoghurts with mixed nuts Dinner : House salad with braised chicken mushroom with kale chips and chicken wanton

Today I did superset for cardio and back to basic full body workout. Warm up - 3 sets of stair case climbing 12 levels - 1.2km jogging Body weight - Push up (3x20) - Single twister (3x20) - Glute bridge (3x20) - Tricep dips ( 3x20) - Sit up (3x30) - Squat (3x25)

Sunday is my cardio endurance exercise and we did 8km run with new routes along clementi until Commonwealth.

As usual Saturday is Full Body Hiit with powerful moms. Since there are many new joiners, I did HiiT for beginner - 4 quick feets and 4 jumping jack - Low plank jack - Parcel squat and back steps - Wooden chop static curtsy lunges - Drop squat floor touch - Sit up leg straight with pillow - Ankle tap with pillow - Burpees no jump - Back extension and superman

I did this intensive Upper and Lower Abs workout with 10 mins tabata as a warm up Warm Up - 10 mins tabata - Quick feet and burpees - Single punch - Front, side and back - Inchworms - Pull down Body Weight exercise - Crunch - Leg raise - Toe touch - Hollow - Sit up - Flutter kicks

To balance the sore muscles at lower body, I did Upper Body Intensive workout the next day. Warm Up : Tabata 10 mins with basic exercise do 6 rounds - High knee - Jumping jack - Twister - Butt kick - Skip Hop Weight Exercise - Side to side push up - Single lateral rise - Single front rise - Tricep dips - Single pull down - Bicep curls Arnold Press

This is the session I did with my staff. It's killer leg day and after the session, I even couldn't do squat :P Exercise : - Squat with kick - High knee to ankle tap - Frog squat - Split lunges - Lateral sumo lunges - Reverse lunges jump - Side to side bounding - Plie Squat and hold

Sunday is my cardio endurance training and I added resistance training focusing on glute muscles. Exercise : Cardio endurance : 6km Resistance training - Sumo squat - Lateral squat - Parcel up and down squat - Sumo squat with heel tap - Squat with twist - Deadlift

This is clean eating menu idea which is simple and easy to cook.

We did HiiT Saturday with 3 sets of 10 exercises 40 secs and 10 secs rest in between In total we burn 350 calories. Exercises : - 4 jabs high knee - side to side bounding - reverse lunges with kick - mount climber pause - supine leg abduction - frog jump - plank rise with knee in L/R - crunch hold toe tap - crunch knee in L/R

I did combination between cardio and resistance training 4 sets with 40 secs each exercise and 10 secs rest in between Exercise : - Side to side bounding - Plank into side plank - Squat thrusts - Hollow - Inchworms - 4 plank jack with push up floor - Sumo squat with heel tap - Side plank with oblique crunch - Reverse lunges jump

Today is Upper body workout. I did HiiT Workout with alternate Cardio and Weight training and end with 3.2km jogging. Exercise :  - 4 Jabs and switch blade - Chest Press - 4 Jabs 4 high knee - Tricep Kickback - 4 Jabs with jump squat - Biceps Wide - Hammer jack and jab - lateral rise - skull crush

One of the pillars for healthy lifestyle is E - Exercise. Why do we need to exercise ? Exercise is one of the important pillars. It can build muscle mass and lose weight since muscles burn 3x more calories. The more we exercise the more muscles we build the higher metabolism we have to burn fats and calories. Exercise Vs Hormone Balance Exercise affects the balance of hormone very much. These are some hormones that have benefits from exercise. Dopamine -> the more we exercise, the more dopamine hormone produced and it will reduce hormone cortisol Serotonin -> the more we exercise, the more serotonin hormone produced to stimulate positive mood and good night rest Testosterone -> the more we exercise, the more testosterone hormone produced which stimulate higher libido for reproduction as well as slowing natural aging Estrogen -> the more we exercise, the more estrogen hormone produced and it will take the edge off of menopause. What type of exercise