Archive for the ‘Fit Test’ Category

Run and pump

Posted: April 27, 2012 in Fit Test, Gym, Nutrition, Recovery
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Ok, so I did something really insane.

You know I don’t run often. Maybe on average…once or twice a month at MOST. However, all thanks to Mr John, we did an hour, aka 10km jog. Oh em gee… I swear it was mental, especially for someone who doesn’t run often! Sheesh! I was drenched in sweat after an hour! But felt good. My hamstrings hurt the next day…my abs too! Dang! And I had training.

We did heavy stuff for PT today. I did barbell chest presses 40kg and did biceps, shoulders and delts. Painful session. My trainer asked if I actually want to compete in the Miss fitness category. I’m not as confident as he is! Still have too much fat covering my abs! Sadly…but then again, it’s not bodybuilding so it’s not that scary.

Ouch… Need to nurse the DOMS!

Just indulged a little bit tonight 🙂 felt that my workout will do justice to some sinful sugary fattening desserts that I had. 😉

Smile… What’s life without sugar?!

PMS… Few more days before it actually ‘starts’.

Aches Breaky Back

Posted: April 20, 2012 in Fit Test, Gym, Recovery
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12 rounds WOD was 1 min 30 seconds of
3 sets of combined actions : dumb bell push up, rows, burpee up and press
5 sets of push ups on kettlebells, jump forward with leg straight and dip

OMG. My trainer said only me and another girl managed to stay one without dropping reps! (but she’s Asia’s top cross fitter…awesome!)

Then I progressed to attempting handstands. Omg I tell you it’s tough!!!! It ain’t just leaning on the wall. You need I tilt your pelvic, squeeze your ass and walking your feet up and down the wall ain’t easy! I did 5 sets, 4 sets, 3 sets, 2 sets and then finally 1 set with rest of 2 minutes in between each set. My shoulders and back were sore like F!!!!

After which I got tortured on the rotator cuffs. It supposedly improves the muscles required for a handstand. So I’ll work on that definitely!

So far so good. I won’t say I am bothered about my physique. I feel better mentally and physically and that’s what matters most. I eat well, sleep well and train hard. Leaning out is a goal but even if I don’t get to where I want to be, I think I am pretty awesome still.

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Yes, I died at the gym all thanks to…my awesome buddy, whom I call my bro! Training has to be fun and that’s why I love The Pit. Every session is Challenging, Different and never once do we Stop moving.

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Time for a dip in the pool!

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10 min AMRAP

Posted: April 3, 2012 in Fit Test, Gym
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Yes, had my training today and it was awesome. I don’t need a gym with fancy machines. Throw me a rope and a barbell…done! I believe in going animal.

I did 4 sets of:
3 x rope climb up and down
6 x Barbell presses
9 x hanging toe touches (toes to bar)

Then I did some wall handstand walk in and out (hopefully to progress to proper handstands without support)
Also practiced cleans. But… Before all that hardwork, I did AMRAP circuit… And I challenge you all to try it too.

So today I have a WOD for anyone who is reading this… The 10 minute AMRAP (As Many Rounds As Possible)
What you need : medicine ball

10 medicine ball slams -use both hands to lift the ball overhead and slam it on the floor so it bounces back up so u can grab it. Bounce it lightly and u have to bend down to pick up!

10 full burpees – do burpees, but go all the way down till chest touches the ground

Repeat those 2 exercises and finish as many rounds as possible. I did 11 rounds (and extra 10 ball slams. Unfortunately didn’t manage to finish 12)

Try it. It’s a good metcon workout. 🙂

Having my cottage cheese snack with Peanut butter and it’s awesome! It’s protein and fat all the way. No starchy carbs cos I’m done with my workouts!

Cheers!

HIIT and Cardio week

Posted: April 2, 2012 in Fit Test, Gym, Recipe
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Introducing my recipe for my coconut coated pork loin.

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You need:
Pork loins/pork chops
Cajun spice (no sugar type)
Dried shredded coconut
Salt and pepper to taste
Some eggs (or left over yolks from breakfast) to coat

-Butterfly the loins so they are flat and thin.
-bash them up with the back of the knife to ‘loosen’ the meat.
-rub some eggs over it.
-combine Cajun spice, shredded coconut and salt + pepper on a plate.
-press the fillet onto the crumb mixture.
-heat a non stick pan up and put a teaspoon of oil just to coat pan.
-when it’s HOT (make sure it is hot so you can brown it nicely), press the fillet down for 10 seconds.
-cook it approx 5 minutes on each side or until golden brown and cooked fully.

Serve with steamed veggies such as Brussels sprouts, broccoli and carrots!

Delicious post workout meal.

I usually prefer to have my protein and carbs (Brussels sprouts and carrots are carby veggies) but with minimal fat.

Anyway, this week is cardio week. Yup. I take a break from weight training once every 6-7 weeks to give the body a little ‘shock’ treatment. I also believe in changing it up every now and then so it doesn’t go into auto pilot mode.

So, here is what I typically eat on a daily basis now:

Breakfast :
steel cut oats (1/4 cup uncooked)
2 egg white scramble
100g fat free yogurt

Snack:
100g Cottage cheese with cracked pepper
1 cup plus peppers sliced (used it as a dip)

Lunch:
Baked button mushrooms with a can of tuna on top and fat free cheddar.

Snack:
Handful of nuts
1 scoop protein shake (no carbs)
1 cup skim milk

Before workout:
Preworkout matrix

Post workout:
25g Protein + 10g carbs for the carb surge
Small fruit

Dinner:
4oz. Pork loin (as shown above)
A big bowl of carby veggies

IF I am still hungry:
1 scoop Slow digesting protein shake 1 hour before bed blended with skim milk or almond milk

That’s about 1600kcals or more.

🙂

Workout routine

Posted: March 30, 2012 in Fit Test, Gym, Nutrition
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Want a workout that will leave you like this? Yes… That’s me after god knows how many minutes.

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Here goes :
30 reps each and don’t even think about cheating. One leg, one count. Not left and right = 2.
Rest if you need to but not more than 30 seconds.

30 bicycle abs
30 lunge back and forward kick up (right leg)
30 lunge back and forward kick up (left leg)
30 1 legged burpees (right leg)
30 1 legged burpees (left leg)
30 jumping pulls ups (or if you want, challenge yourself to inverted rows or normal pulls ups, but you might die)
30 jump squats (touch the floor and star jump up)
15 side plank lifts (right)
15 side plank lifts (left)

*If you have back problems and can’t do lifts, feel free to do 15 hanging knee raises instead, followed by 15 mountain climbers.

I always believe in starting and ending with an ab workout. Somehow by starting with an ab workout, your body tends to naturally keep it tight for all the other exercises cos it’s ‘woken’ up.

Try it!

Don’t forget to have equal portions of starch, carbs and protein for lunch and dinner 🙂

I can say my diet consists of 40/40/20 ratios of protein, carbs and fat. eat right, feel right and don’t worry about the carbs! Good carbs can benefit one and make sure they are in forms of steel cut oats, sweet potatoes, yam, veg, occasional skim milk, yogurt etc.

Day 29

Posted: March 19, 2012 in Fit Test, Gym, Nutrition
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Good morning. Today, I feel a little bit sore from the run I did yesterday. Kinda weak! Only did less than an hour on the hilly road and my body is waving the white flag.

So today I did the fit test!
50/10 , AMRAP
Squat jumps -30
Push ups -30
Burpees – 20
High knees – 55
Split lunged – 38
Tuck jumps -19
Dips – 19
Straight abs – 22
I was beat! But that was my warm up. Yes, now at week 5, my warm ups are 15 minutes and I told myself to squeeze in some quick bodyweight interval cardio before I do my weights

I did upper body today, 3 sets all
Spiderman crawls
Alt dumb bell chest press
L raises
DB rotational curl and press
Wood choppers

5 mins plus worth of… Guess what?

ABs!!!!!
Feeling awesome.
Diet so far so good. I ate a bit more calories on the weekend cos its kinda like a cheat meal thinggie. Air popped pop corn was the ultimate indulgence! Might have eaten too much but all worth it! I am not feeling like I am gaining fat so I think my diet is pretty much settled and I’ve learned how to space the meals out and to have the right ratios for each meal.

Basically (from highest to lowest amounts present in the meal)

AM : Carbs-protein (oatmeal and protein shake)

Snack : Carbs-fat-protein (peanut butter sandwich)

Lunch : protein-carbs-fat (wheat wrap with meat and greens + nuts)

Snack :
Carbs-fat-protein (training days : peanut butter sandwich or banana and trail mix)
Or
Protein-carbs-fat (non-training days : cottage cheese/yogurt + fruit and nuts)

Dinner : Carbs, protein, fat (divide the plate into 3, one portion protein, one portion leafy greens and one portion starchy carbs. Fat is the oil used to cook the food and from the animal protein)

Snack before bed time : Protein-carbs
Recovery shake with skin milk
Or
Skim milk / cottage cheese and 1 fruit
Or….
My Paleo Brownie! Heh! 😉

So there’s my guideline for a good diet.
Of course, don’t expect to lose fat if you don’t attempt to workout. This keeps me in maintenance stage but if I want to lose another 2% of fat, I need to UP the workout. I haven’t been engaging in too much cardio but now at week 5, I am ready to slowly insert cardio 4 times a week or 5 if I can. It can be swimming 20 laps, slow jogging or just 20 mins of HIITs. Hopefully i can do it 6 hours before or after lifting, but if I can’t then it would have to be before my lifts as it will act as a warm up. Cardio doesn’t mean 1 hour! 15-20 mins a day makes a difference 🙂

Day 25

Posted: March 15, 2012 in Fit Test, Gym, Nutrition
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So today was HIIT. Was sore but I decided to warm up and all will be OK.

AM: muesli with protein shake

Snack : peanut butter sandwich!

Pre workout booster and off to the gym!
Brought along my egg white+peppers+kidney bean+turkey bacon wrap!

I did 50/10 x 9 stations, 2 sets MMA style!!!
Cable one knee standing up crunch
Left and right
Alt. one legged push ups
DB crunch punch
Cyclone squats
-extra 60 second rest before pull ups-
Pull ups (oh geez I died doing this one!)
Plank march
Plank knee to elbow

Then I did some abs! Was a 1 hour session including stretching.

Had my lunch and zoomed home…

Snack : nuts, yogurt with maple syrup and whey crisp bar and a bit of sweet potato

Dinner : kinda skipped it cos I was snacking on my paleo brownie (made a new batch) and had my green drink and I was FULL to the max!!!

Will definitely have my recovery drink tonight. I am so sore! But feels good!

So…I have something here which is the power foods chart. I try to have these everyday 🙂 Go figure!

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