30 days Fit and Fab

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

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

Sunday is my regular cardio endurance and today I did 10km run with new route. It's good to explore new route, it has adventure and adrenaline feeling knowing that you don't know whether the new route you take is helping or hindering you from the goal. But when I am able to accomplish the goal, I have double sense of achievement. I overcome the fear of exploring unknown and I learn new routes to make my running more interesting.

Sunday is my cardio endurance day, so I jog for 9km around the neighbourhood.

As usual, Saturday is my cardio endurance time and achieve my 10km run with faster pace than before.

Saturday is my cardio endurance day so I did 10km jogging around neighbourhood.

First time in my life doing something that I hate before which is running. Because of him asking me to accompany him for 10km run, I reluctantly agreed. I didn't put any expectation in myself because I'm not runner type even during practice my pace and timing are consistent. However, by God's grace and strength, I overcome myself and hit the pace record that I never be able to achieve it before. It feels good when finally we can overcome ourself. The battle is not competing with others but it's in our mental. Lesson learned, for those who's not runner type like me. Prepare yourself with more core training especially lower muscles. The stronger your core and the leg muscles, the less fatigue and faster recovery and you have more power to finish the race. Running marathon is different from HiiT or sprinting. The goal is also different is more mental endurance and knowing your body better. Constant pacing is more important than running fast. Last but not...

Last Friday, for the first time I was able to check in 10km run. At first, I didn't expect that I was able to make it because my calories intake on that day was not much. My target was running 5km and won't be able to do more than that. However, at 3.5km, I was running out energy. I almost wanted to give up but I told myself, just keep going another 1.5km more. Then suddenly, I had an idea to imagine running with God. I talked everything like best friends and guess what ? My energy was suddenly up at 5km. I kept on running and didn't focus on running but talking to God. Finally I could check in 10km at 1 hour 16 minutes. Then, I refill my energy with protein shake and bak kut teh

Found this article about S-M-A-R-T Fitness Goals which I agree and love to share this in my personal blog too. To set a fitness goals we need to be SMART (Specific, Measurable, Attainable, Relevant, Timely) 1. Specific We cannot say our goal is to get healthy, it's to broad and subjective. We need to have specific and objective goals for eg weight loss, fit to old wedding gown, fit to size XS 2. Measurable We need to quantify our progress, for eg losing 5kg weight, run 5km non-stop, waist line 70cm. Along the way our goal may change, but it's good to have measurable goal to keep us focused and motivated. 3. Attainable It's good to have a big picture goal for eg we want to lose 15 kg but it's better to breakdown our goals in more achievable. We want to start small and see early wins. We should consider the size of our goals. Losing 10kg in a month is not going to happen and it can be discouraging if we can't see the result as fast as we expect. We c...

This is the basic question that some people say they agree it’s  important but never do it with a lot of excuses. So here I am to state it again EXERCISE IS REALLY IMPORTANT ! We can ask our dietician, doctor, professional healthcare even google it there's seldom article that states exercise is bad for us. I was an exercise hater during my school days. Physical Exercise (PE) was the most subject that I hated and even I ever failed this subject in my exam. Jogging / running was out of questions. I would prefer to hide in the changing room or canteen. When I was attending Freshman Orientation in the university, to my surprise it's packed with full physical exercises. We jogged day and night, played games full of running, jumping etc. I was so exhausted and I ate and binge even more food. It's calories in > calories out. With addition to study pressure, I was in the heaviest weight in my life. Until my turning point which I stated before in the other page ...

What does endurance means ? It is the ability of our body system to exert and remain active for a long period of time as well as its ability to resists, withstand, have immunity to fatigue. In other words, with exercise we can increase our stamina and more energetic. This is currently my personal goal to improve endurance. What I do is interval training using cross training machine. 5 minutes warm up 30 seconds high intensity 60 seconds medium intensity 30 seconds high intensity 60 seconds medium intensity 30 seconds high intensity 90 seconds medium intensity The benefits of interval training are improving cardiovascular capacity and burning more calories.

To have a meaningful life, we always set goals. It can be short and long term goals. Similar to that, when we decide to adopt healthy lifestyle, we need to set fitness goals. It can be short term for example losing weight and eventually for long term benefit (increase metabolism). Setting a fitness goal is very important so we are always on the right track and keep us motivated. Make sure our goal is achievable and realistic one. WARNING !! Nowadays social media has become part of our daily life, it can be a useful instrument to inspire and motivate us but it can be a dangerous weapon to confuse our goal. With many influencers in social media, sometimes our goal can change and it becomes an obsession for example for those who are already in healthy range still feel that their body is not skinny enough and want to be like one of the influencers that they admire. REMEMBER !! Each of us is created perfectly and beautifully, we need to accept and love ourselves. Don't...