30 days Fit and Fab

Day 8    E xercise : Core Workout A ttitude : Low Stress R est : I sleep 8 hours 7 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total cal :1714 cal Breakfast : Strawberry smoothies 251 cal Morning snack : protein shake 80 cal Lunch/Dinner : Vegetable soup with chicken roll and stuffed tofu 405 cal Afternoon snack : Mixed fruits and biscotti 439 cal

Day 3:    E xercise : HiiT Upper Workout A ttitude : Low Stress R est : I sleep 7 hours N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Breakfast : green smoothies 133 cal Morning Snack : Protein Shake 80 cal Lunch/Dinner : Soba Salad 276/415 cal Afternoon snack : Mixed fruits and protein shake 313 cal

Day 2 :    E xercise : 6.5km Jogging A ttitude : Low Stress R est : I sleep 7 hours N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total Calorie Intake : 1257 Cal Breakfast : Green Smoothies 212 Cal Early Breakfast and Morning Snack : Protein Snack 160 cal Afternoon snack : Mixed Fruits and chicken glutinous rice 403 cal Lunch/dinner : Brown rice, beef bulgogi, kimchi, stir fried brocolli, fried tempe 300 Cal

Day 1 :    E xercise : Tabatha and Side Abs Strengthening Workout A ttitude : Low Stress R est : I sleep 5 hours 36 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total Calorie Intake : 1660 Cals Breakfast : Fruit Smoothies 273 Cals Morning Snack : Protein Shake 80 Cals Lunch / Dinner : Satay Garden Salad 439/583 Cal Afteroon Snack : Mixed Fruits 285 Cals

This is my fourth creation of homemade popsicle from fruits smoothies, rich in vitamin C and potassium. I made two different types of popsicles (Avocado Awesome and Banana Blueberry Best) because I have limited raw ingredients. Ingredients 1 (Avocado Awesome) : - 1 ripen avocado - 1/4 low fat chocolate milk Ingredients 2 (Banana Blueberry Best) : - Half banana - 10 blueberries - 1/4 unsweetened soya milk - 1 tea spoon protein powder Method 1 : I blend all the fruits and chocolate milk until it runs smoothly Then I put into popsicle mold  Freeze in the fridge for half a day  Method 2 : I blend all the fruits and soya milk and protein powder until it runs smoothly Then I put into popsicle mold Freeze in the fridge for half a day This can fill 2 popsicle molds each. Note : As avocado and banana are easier to get oxidised, the color may change. You can use a little bit of lemon juice to prevent oxidation and maintain the color.

This is my third creation of homemade popsicle from fruits smoothies, rich in vitamin C, sweet and sour taste. Ingredients : - Two medium strawberries - 1 small plum - Half banana - 5 green grapes - 1/3 plain water Method : I blend all the fruits and water until it runs smoothly Then I put into popsicle mold  Freeze in the fridge for half a day and enjoy ! This can fill 4 popsicle molds.

Today, I create another homemade popsicle from fruits smoothies, rich in vitamin C, sweet and sour taste. Ingredients : - A medium orange - 2 slices of pineapple - 2 slices of mango - 1 tbsp chia seed - 1/3 plain water Method : I blend half orange and pineapple, and add chia seed. Then I put into popsicle mold until half I blend another half orange and mango, and add chia seed Then I add on top of pineapple fruits smoothies. Freeze in the fridge for half a day and enjoy ! This can fill 4 popsicle molds.

As the weather is getting hotter in the afternoon and our children are always asking for ice cream to sooth the heat, I create this homemade popsicle from fruits smoothies. In other word, by indulging in this popsicle, they also eat 1 serving of fruits  Ingredients : - A slice of red dragon fruit - Half medium banana - Two medium strawberries - A handful of blue berries - 2/3 cup of unsweetened soya milk - 2 tbsp greek yoghurt - 1 tbsp plant protein Method : I blend red dragon fruit, banana, 1/3 soya milk, 1 tbsp greek yoghurt and 1/2 tbsp plant protein Then I put into popsicle mold until half I blend strawberries and blueberries and add 1/3 soya milk, 1 tbsp greek yoghurt and 1/2 tbsp plant protein Then I add on top of dragon fruits smoothies. Freeze in the fridge for half a day and enjoy ! This can fill 4 popsicle molds.

This past few days, the weather has not been friendly. It's very hot and humid. Thus I love this combination of tropical fruits and yoghurt. Preparation : Less than 30 minutes Calorie : Less than 500 cals Ingredients : - 3 tsb of plain greek yoghurt - 2 tsb of oat granola - half medium avocado (diced) - one small jackfruit (diced) - famous amos cookies and make it crumbs. Instructions : - first bottom layer is the oat granola - the second layer is plain greek yoghurt - the third layer is avocado and jack fruit - The topping is cookie crumbs - serve cold especially in the hot weather

Be it for breakfast, dessert or snack, I love this combination fresh fruits and yoghurt. You can use any fresh or frozen fruits that you have in the fridge. Preparation : Less than 30 minutes Calorie : Less than 500 cals Ingredients : - 3 tsb of plain greek yoghurt - 2 tsb of oat granola - half medium banana, sliced - one small peach, sliced - one big strawberry, sliced - a handful of blueberry Instructions : - first bottom layer is the oat granola - the second layer is banana and peach - the third layer is plain greek yoghurt - the last layer is strawberry and blueberry - you can garnish it with mint leaves - serve cold especially in the hot weather

If you are in the mood of something sweet and sour taste but don't want to put on weight, this is alternative choice of protein packed breakfast Preparation less than 30 minutes Calories less than 500 cals Ingredients : - Oat Granola - Plain Greek Yoghurt - Fresh fruits (Strawberries, blueberries etc) Instructions : - Put the yoghurt on the bowl - Add the oat granola and topped it up with fresh fruits - Simply delicious