Posts Tagged ‘recovery’

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So my bodyfat is down to 18.9%. I haven’t done the calipers but this provides the same result as the calipers.

Not much but still going!
Have a bit more muscle fibers along the side of my body as you can see. I also went for Pilates today and it was quite awesome. 100% core and very friendly instructor.

My trainings this week have been fruitful and very intense. I have yet to take my timing for 100 push ups, 100 inverted rows, 100 bodyweight squats, 100 full sit ups. My target is 10 minutes. We’ll see how it goes. The last time I did it was 15 minutes! Well partly because I did 40 reps x 2 and 20 reps x 1 for each exercise. So now I will do 10 reps for 10 sets all exercises!

Nutrition wise is good. I haven’t been that calculative but trying to watch what I eat and gauge the amount of carbs and protein. I definitely got enough protein but my carbs are always around slightly under par. I know it’s important to get enough carbs to sustain good workouts and fuel myself but I don’t know why I can’t seem to fit them in! So my strategy is to add a peanut butter and JELLY sandwich. I think the jelly helps! Lol! I think I should incorporate fruits as I usually have a cup or leas at night only. I should add some after my workout for my carb surge. Afterall my post workout only contains 10g of carbs I think!

I’m feeling awesome. I was a little bit poofy and it was because of my water retention during my PMS. The next 3 weeks will be fine…until its time again for the bloat! Yes, I bloat quite a bit! But it’s a cycle all women go through. I usually crave for sweets during that time and I always give in to it otherwise I’ll feel miserable. Then again, I try to make it up by pushing myself harder at the gym…or just have longer harder sex! Haha!

Whatever it is, don’t lose hope! Burning fat may take forever (like my case) but you know, 1% fat a month is still progress! In 6 months, I’ll pretty much balance out and come to a stand still. I won’t go too low cos I know being a normal woman it’s VERy Important to have certain levels of fat. I still love my desserts and wine 🙂

Now to get my bf into shape!!! He’s been sprinting with me over the weekends so it’s good! 10 x sprints of 100m is awesome! Keeping fit together is what every couple should do. He knows I’m the bunny so he totally gets pushed as he doesn’t want to run slower than me!

So today, my advice is:
RECOVERY is king.
Workouts are queen.

Recovery well with rest and proper nutrition and push yourself harder next week. Skip the marathons and long runs and do a variation of exercises to boost your metabolism. After all, your body can get immune to running, thus alot of joggers don’t actually burn fat after a period of time and you wonder why the lady that goes to the gym 5 times a week, runs for an hour, sweats like a pig but doesnt change in her physique. Change it up and see what it can do for you. 🙂

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Day 27-28

Posted: March 18, 2012 in baking, Recovery, Relaxation
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Yes, the past 2 days have been easy going.
I did a quick 550 rep workout on Saturday and BOY it was tough! But, constipated as hell! Not sure why…must be PMS! Usually happens!

So I baked 2 cakes this weekend, and tada!!!

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Ok, makes me happy to look at a giant cupcake with a sweet rainbow interior!
Photo courtesy of Tisha.

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And I’m back! Went for a short hill jog and run! Did some stair climbing and one arm raised push ups! Holycrap it rained while I was running! Sheesh! So here I am… My mid section is a little bit bulkier now. Not by alot but not bad for a start. An not bad for the fact that my diet isn’t the most strict! Just need to up the cardio a little bit more…

Just not sure if I should go slow or do HIIT cardio. Injuries are the main factor that affects my choices.

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Day 11

Posted: March 1, 2012 in Nutrition, Recipe, Recovery
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Introducing my pumpkin paleo brownies. Here’s the recipe :

1 cup pumpkin canned or steamed (mashed)
3/4 cup peanut butter
1 egg
Few tablespoons of maple syrup or honey ( I put around 3)
Huge spoon of cinnamon powder (big fan of cinnamon, taste and health benefits)
3-4 dates pitted and chopped
1 tsp baking soda
1/2 tsp baking powder (so it won’t be too heavy)

Mix them all up and put them in a pan. Bake at 170 degrees for approx 20-30 minutes. Should be pretty firm. Cool and serve with some yogurt sweetened with maple syrup. Or applesauce works too.

Ok, so I woke up with a bad back. One of those unfortunate days. Oh well, I’m used to it. Since the day I’ve had back problems and after the surgery, I had to psychologically prepare myself for frequent spasm attacks. It sucks but there’s nothing I can do about it. I will take it as a recovery day, pray that it gets better tmr before I hop on the plane to Maldives and skip my HIIT. But diet doesn’t fail.

AM : muesli with almond milk

Snack : nuts nuts nuts <;3

Lunch : stir fry chicken with veg

Snack : pumpkin paleo brownies and yogurt

Dinner : it's my mum's birthday so we're going Japanese!

Too full for snack! Oh well… Off to the Maldives!

Day 7 free day

Posted: February 26, 2012 in Recovery
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So today is my rest day. Nothing major except for a hike on Bukit Timah Hill. Singapore is kinda small so we make do with whatever interesting spots that’s available !

Meal:
AM : oats with milk and protein 1 scoop

Snack : banana, nuts and a tall Latte

Lunch : turkey breast slices, cottage cheese and pumpkin pancakes

Dinner : beef slices, veg, nuts and dried apples, almond milk

Snack : whey protein, pancakes, cottage cheese

Bed and get ready for Tomorrow!

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