30 days Fit and Fab

Sleep : 6 hours 58 mins   Stress level : 88 Weight : 49.9  kg Body Fat : 24.9 % Body Age : 35 Visceral fat : 3 Today is my rest day. I have banana as morning snack around 120 cals. My lunch is siomay bandung around 520 cals. For snack, I have green beans soup and soy crisp around 250 cals. For dinner, I have subway chicken breast and some cheese around 500 cals. Total calories in is around 1390 cals

Weight : 49.9  kg Body Fat : 23.4 % Body Age : 34 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is my cardio day and I do 4km running and HiiT low impact body weight. For lunch, I have salad and chicken wings. For dinner, I have mix sausage and steak and a little bit steamed vegies.

Weight : 50.3 kg Body Fat : 23.4 % Body Age : 35 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is my low impact so I do running 10km in the evening and coaching day in the morning. For lunch, I have baked salmon with some vegetables. For snack, I have acai berries and hot chocolate. For dinner, I have salmon chirasi without rice.

Weight : 49.1 kg Body Fat : 23.8% Body Age : 34 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is abs day and I coach my trainees too. For lunch, I have salmon teriyaki with sweet potato, tropical fruit salsa and cold tofu. I have a good afternoon nap and having snack which is mixed fruits and rice crackers. For dinner, I have herb crusted salmon with salad

Weight : 49.3 kg Body Fat : 23.6% Body Age : 34 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is HiiT day and I manage to do only 10 mins exercise because after that I coach my trainees. For lunch, I have opor ayam with ketupat. As for snack, I have fruits and yoghurt with soya crisps and protein shake with rice crackers. For dinner, I have sausage platter.

When I weighed myself this morning, my weight is up and the fat is down. Weight : 49.4 kg Body fat : 23.7 % Body Age : 34 Visceral fat : 3 Today is my rest day, I do some coaching today. Sunday is my cheat day, I eat breakfast which is non sugar soy milk and banana. For lunch, I have two slices of olive sourdough bread with tuna yoghurt and pork liver with tropical salad on the side. Around 2.30pm, I have fluffy pancake and mango as snack. For dinner, I have three slices of olive sourdough bread with tuna yoghurt and pork liver with tropical salad on the side. I sleep around 10.30am and have a good night sleep.

When I weighed myself this morning, my weight remains the same and body fats is down.  Weight : 48.5 kg Body fat : 23% Body Age : 32 Visceral fat : 2.5 Today is my gym and coaching day, I did upper and back workout in the morning and coached 4 trainees in a day. At 12pm, I ate my lunch which is sweet potato quiche, now it has better taste and texture but still need a little bit salt/cheese. At 2.30pm, I had bolu keju, a slice of birthday cake, grapes and protein shake. As for dinner, I had aglio olio pasta. I slept around 11pm and It's a fruitful day and I was able to manage my stress well.

When I weighed myself this morning, my weight downs and body fats back to the set point. Weight : 48.8kg Body fat : 24% Body Age : 33 Visceral fat : 3 Today I ate breakfast to give myself a break on weekend. I ate toasted olive sourdough bread with peanut butter and berries and non sugar soy milk. Today was my rest and coaching day. At 12.30pm, I ate my lunch which is greek salad with falafel and egg. At 4.30pm, I had snack which is protein shake and munching some snacks from Box Green. Around 7.15pm, I had my dinner which is stir fry chye sim, siew mai and ha kau dimsums. I slept around 11pm and It's a fruitful day and I was able to manage my stress well.

When I weighed myself this morning, my weight and boy fat remain the same. Weight : 48.9kg Body fat : 24.3 % Body Age : 33 Visceral fat : 3 After waking up, I drank lemon infused water and my supplements (Calcium, omega3, collagen peptide) and around 10am, I drank my protein shake. Today is my rest and coaching day. At 1pm, I ate my lunch which is plain and egg prata and continued with a scoop of lychee martini ice cream as dessert. We celebrated the end of term 1. At 4.30pm, I had fresh oyster and truffle french fries as snack. Around 6pm, I had my dinner which is yong tau fu. It's a tiring day and cheat day so I slept around 10.30pm and had a good night sleep. It's a fruitful day and I was able to manage my stress well.

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

It's Saturday and it's my exercise session with supermoms. We did Full Body HiiT with alternate cardio and resistance training and we burned almost 400 calories.