This past weekend my family gathered to celebrate the harvest over Canadian Thanksgiving. My brother, Rene, his wife, Jody, their 3 kiddies, my mother, my kids, and some of their friends joined us for a delicious weekend. Saturday was our big turkey dinner.I spent most of Friday prepping with help from my girls. Here Kiersten and I are testing out a fresh batch of homemade applesauce. Some of us
There is a lot going on this week in the world of Eating Clean.Be sure to catch me tomorrow on Extra. Click here to find out when it will be on in your area.On Thursday my segment with The Doctors is airing. Click here to watch the promo video.Finally, check out this delicious recipe for Molasses Bread Pudding from The Eat-Clean Diet Cookbook featured in the Omaha World Herald. Yummy!Enjoy!
Syawal Day 24
Puasa 6 [4 days done, 2 days to go...]
5:00am sahur
Cappu shakes: 4F1+2F3+250ml low fat milk+150 plain water
400ml plain water
Tak leh tido, of coz leh sahur :P
7:08pm berbuka
1 pc of red dragon
1 plate of mee sedap + egg
1 mug teamix
1 mug plain water
11:30pm supper
Cappu shakes: 2F1+1F3+250ml low fat milk
1 packet of granola bar: Nature Valley Pecan Crunch
1L plain water
Workout
20 minutes++ mix workout: abs + yoga + strength done!
Satg musti ader question kan yoga nih banned... haram, apasal buat? Mmm... take it as a sport ok. Mantra2, hum hum duduk bersila semata2 tarik nafas sajer tak der dalam workout yoga haku nih. Breathing exercise nih sangat2 memerlukan haku bergerak 1 badan so xder istilah duduk bertapa.
Aku akan eleborate more dalam posting workout part 5 nanti. Sebelom tuh, leh bacer2 nih dulu... http://en.wikipedia.org/wiki/Yoga, check area "Islam". Mana lah tahu... incase ada yg melatah or tersedak pulak nampak perkataan yoga dalam workout haku... kalo takot sgt, bacer yoga = breathing exercise.
For me: as long as you know what you doing, InsyaALLAH... xder aper2. Jangan peningkan kepala yg sedia pening :P
... no pic kot... samer jer menu haku cam kelmarin dulu :D.
ps: kelmarin dulu = bahasa penang = maksudnyer 2 harik lepas :P
Puasa 6 [4 days done, 2 days to go...]
5:00am sahur
Cappu shakes: 4F1+2F3+250ml low fat milk+150 plain water
400ml plain water
Tak leh tido, of coz leh sahur :P
7:08pm berbuka
1 pc of red dragon
1 plate of mee sedap + egg
1 mug teamix
1 mug plain water
11:30pm supper
Cappu shakes: 2F1+1F3+250ml low fat milk
1 packet of granola bar: Nature Valley Pecan Crunch
1L plain water
Workout
20 minutes++ mix workout: abs + yoga + strength done!
Satg musti ader question kan yoga nih banned... haram, apasal buat? Mmm... take it as a sport ok. Mantra2, hum hum duduk bersila semata2 tarik nafas sajer tak der dalam workout yoga haku nih. Breathing exercise nih sangat2 memerlukan haku bergerak 1 badan so xder istilah duduk bertapa.
Aku akan eleborate more dalam posting workout part 5 nanti. Sebelom tuh, leh bacer2 nih dulu... http://en.wikipedia.org/wiki/Yoga, check area "Islam". Mana lah tahu... incase ada yg melatah or tersedak pulak nampak perkataan yoga dalam workout haku... kalo takot sgt, bacer yoga = breathing exercise.
For me: as long as you know what you doing, InsyaALLAH... xder aper2. Jangan peningkan kepala yg sedia pening :P
... no pic kot... samer jer menu haku cam kelmarin dulu :D.
ps: kelmarin dulu = bahasa penang = maksudnyer 2 harik lepas :P
Salam,
Ok, this is sambungan darik Part 3... ok layan...
For those who miss my previous posting read here:
Part 1
Part 2
Part 3
Ok, the next workout is:
30 Days Shred by Jillian Micheals
[self DVD and follow from You Tube].
Mmm, where to start? Rasa nya banyak posting pasal 30DS nih dan ramai yg dah ader DVD dier and some even workout with it and make it happen right? Cth paling dekat Miss Einaz kita lah kan... Hi Einaz!!! *wave*
Korang leh dapatkan DVD JM kat mana2. Download the torrent [ehem2] cakap pelan2... >:). Choices of her workout sangat2 banyak. Even kat You Tube sampai tak terikut lah sebab banyak sangat anyway yg paling senang nak ikut is 30DS. Easy to follow and only 30 minutes plus to make it done.
The thing that I enjoy when doing 30DS with JM is I always see and hear her thru the monitor wahahaha, so it's like having workout with your trainer in front of you. Actually you will have this feeling when you see any workout DVD right? U'll never get bored and the only things that you might slightly do is... cheating? Ahah! I know... I did that several times :P.
But then I keep thinking, it's my body... it's my life, why am I cheating in workout if I wanna see the result? So it will make you get back on your but again wahahah!!! This is pretty intense! tambah2 pulak JM erkk.. quite garang wahahaha... not garang lah.. dia cam tegas sket kan... so if u don't feel anything that boost your energy and adrenaline while do her workout, something wrong somewhere :P. Plz re-check ur self teheehehe... :D
What kindda training she have in 30DS?
Ok, dalam 30DS ada 3 level. Each level ada dalam 30 minutes [or maybe a little more minutes] and you'll get a total 30 days workout [if you follow it religiously] hihihi...
Here is what u may seen in Level 1:
Circuit 1
a] Warm-up: arms cross, windmills, jumpings jack, hips circle, knee circle, jumping jacks again
b] Strength: push up, squat and press [X2]
c] Cardio: jumpings jack, jumps rope [X2]
d] Abs: basic crunch, reverse crunch
Circuit 2
a] Strength: Back exercise with dumbell roll, static lunges with bisep curl [X2]
b] Cardio: but kicks, punching [X2]
c] Abs: crunch across body [ legs switch left and right]
Circuit 3
a] Strenghth: Chest fly, side lunges [X2]
b] Cardio: jumpings jack, but kicks, punchings, jumps rope
c] Abs: bycle crunchs,
d] Coldown: streching backs of hamstring, crawl centre, backs, shoulder, elbow, do it all for left and right. Then, last one... stand up tall, pull in your right legs back with left hands closed to thighs. Same, do it for ur left and right legs.
Ini baru Level 1. Level 2 and 3 is much more to go...
Ok, it's really hard to explain here but if u can have her DVD's and see it for your self, it's better. Most of the strength exercise, u may need a dumbell... more or less around 1kg only... I think for beginners this is actually acceptable. Because you will have repeatations over and over so if u have more weight on your hand, it might slow your workout.
But when you picking up your momentum, you'll get use to it, u might need to add extra more weight, depends on your capability. Always ask your body. Don't injured your self, we don't wanna see any injury [copy ayat JM :P] ahaks...
I found out the You Tube version; the video have been disable. Here is the link:
http://www.youtube.com/watch?v=6WSPkxYX2Xc&feature=fvw
And only Level 1 Part 1 left there... the other 2nd and 3rd half is already gone. If you want to see all part, you may need to download it from the respective JM website [or any torrent... ehem2 - clear throat], or get ur self a copy from any DVD shops. Or ask Einaz akekeke... Einaz, promote nih promote, wahahaha >:).
Ok, I found this... actually many of it hihi, but I like this one... do follow it if you like. make it happen in 30 days... if u want. If you really do this non-stop for 30 days, u may lose at least 10 lbs or 4.5kg in a month... fuh! I do need that! Ini JM yg cakap ok... bukan haku keh keh keh. Ulang balik kata2 dia dalam nih ... the more effort you give, the more committed you are, the more time you spend, the more weight u put on it, the greater result you will get!
Jillian Michaels: The Great 1-Month slim-down
Ok, in here ader:
1. Hot stepper [use chair or anything like it]
2. Reverse squat [with dumbell]
3. Plank up [modified]
4. Plank [easy modification]
5. Prime climb [with dumbell]
6. On your mark
7. Take a bow [with dumbell]
8. Power pike [push up with stability ball] ... this is hard huhuhu :-s
9. Flye chest [ermm, sebelom nih aku eja chest fly ajer, whatever... korang paham kan?]
My advice, do every step in 10 X 2 or 3 reps, depends on your capability. Maybe nak buat 1 rep dulu then move on bila dah selesa. I like the plank version, ada banyak version plank rupanya wahahaha... 30 seconds of 1st plank is easy, 2nd 30 seconds might be hard. Itu baru easy plank, modified plank... fuh fuh... do it, feel it, u'll get what I meant.
Ok, that it for now. See you guys in last part... ermm... when the times come wahahah >:)...
Ok, this is sambungan darik Part 3... ok layan...
For those who miss my previous posting read here:
Part 1
Part 2
Part 3
Ok, the next workout is:
30 Days Shred by Jillian Micheals
[self DVD and follow from You Tube].
Mmm, where to start? Rasa nya banyak posting pasal 30DS nih dan ramai yg dah ader DVD dier and some even workout with it and make it happen right? Cth paling dekat Miss Einaz kita lah kan... Hi Einaz!!! *wave*
Korang leh dapatkan DVD JM kat mana2. Download the torrent [ehem2] cakap pelan2... >:). Choices of her workout sangat2 banyak. Even kat You Tube sampai tak terikut lah sebab banyak sangat anyway yg paling senang nak ikut is 30DS. Easy to follow and only 30 minutes plus to make it done.
The thing that I enjoy when doing 30DS with JM is I always see and hear her thru the monitor wahahaha, so it's like having workout with your trainer in front of you. Actually you will have this feeling when you see any workout DVD right? U'll never get bored and the only things that you might slightly do is... cheating? Ahah! I know... I did that several times :P.
But then I keep thinking, it's my body... it's my life, why am I cheating in workout if I wanna see the result? So it will make you get back on your but again wahahah!!! This is pretty intense! tambah2 pulak JM erkk.. quite garang wahahaha... not garang lah.. dia cam tegas sket kan... so if u don't feel anything that boost your energy and adrenaline while do her workout, something wrong somewhere :P. Plz re-check ur self teheehehe... :D
What kindda training she have in 30DS?
Ok, dalam 30DS ada 3 level. Each level ada dalam 30 minutes [or maybe a little more minutes] and you'll get a total 30 days workout [if you follow it religiously] hihihi...
Here is what u may seen in Level 1:
Circuit 1
a] Warm-up: arms cross, windmills, jumpings jack, hips circle, knee circle, jumping jacks again
b] Strength: push up, squat and press [X2]
c] Cardio: jumpings jack, jumps rope [X2]
d] Abs: basic crunch, reverse crunch
Circuit 2
a] Strength: Back exercise with dumbell roll, static lunges with bisep curl [X2]
b] Cardio: but kicks, punching [X2]
c] Abs: crunch across body [ legs switch left and right]
Circuit 3
a] Strenghth: Chest fly, side lunges [X2]
b] Cardio: jumpings jack, but kicks, punchings, jumps rope
c] Abs: bycle crunchs,
d] Coldown: streching backs of hamstring, crawl centre, backs, shoulder, elbow, do it all for left and right. Then, last one... stand up tall, pull in your right legs back with left hands closed to thighs. Same, do it for ur left and right legs.
Ini baru Level 1. Level 2 and 3 is much more to go...
Ok, it's really hard to explain here but if u can have her DVD's and see it for your self, it's better. Most of the strength exercise, u may need a dumbell... more or less around 1kg only... I think for beginners this is actually acceptable. Because you will have repeatations over and over so if u have more weight on your hand, it might slow your workout.
But when you picking up your momentum, you'll get use to it, u might need to add extra more weight, depends on your capability. Always ask your body. Don't injured your self, we don't wanna see any injury [copy ayat JM :P] ahaks...
I found out the You Tube version; the video have been disable. Here is the link:
http://www.youtube.com/watch?v=6WSPkxYX2Xc&feature=fvw
And only Level 1 Part 1 left there... the other 2nd and 3rd half is already gone. If you want to see all part, you may need to download it from the respective JM website [or any torrent... ehem2 - clear throat], or get ur self a copy from any DVD shops. Or ask Einaz akekeke... Einaz, promote nih promote, wahahaha >:).
Ok, I found this... actually many of it hihi, but I like this one... do follow it if you like. make it happen in 30 days... if u want. If you really do this non-stop for 30 days, u may lose at least 10 lbs or 4.5kg in a month... fuh! I do need that! Ini JM yg cakap ok... bukan haku keh keh keh. Ulang balik kata2 dia dalam nih ... the more effort you give, the more committed you are, the more time you spend, the more weight u put on it, the greater result you will get!
Jillian Michaels: The Great 1-Month slim-down
Ok, in here ader:
1. Hot stepper [use chair or anything like it]
2. Reverse squat [with dumbell]
3. Plank up [modified]
4. Plank [easy modification]
5. Prime climb [with dumbell]
6. On your mark
7. Take a bow [with dumbell]
8. Power pike [push up with stability ball] ... this is hard huhuhu :-s
9. Flye chest [ermm, sebelom nih aku eja chest fly ajer, whatever... korang paham kan?]
My advice, do every step in 10 X 2 or 3 reps, depends on your capability. Maybe nak buat 1 rep dulu then move on bila dah selesa. I like the plank version, ada banyak version plank rupanya wahahaha... 30 seconds of 1st plank is easy, 2nd 30 seconds might be hard. Itu baru easy plank, modified plank... fuh fuh... do it, feel it, u'll get what I meant.
Ok, that it for now. See you guys in last part... ermm... when the times come wahahah >:)...
Syawal Day 23
Puasa 6 [3 days done, 3 days to go...]
5:15am sahur
Cappu shakes: 4F1+2F3+250ml low fat milk+150 plain water
400ml plain water
Thx God! I wake up muhahaha :))
7:08pm berbuka
3/4 red dragon
1 bungkus nasik ayam cili padi
1 mug teamix
1 mug plain water
Yo yo ooo jer nama nasik ayam nih cili padi :P. Yer ker byk cili padi hihihi... dah makan nanti haku update ok bebeh... beli kat pasar malam, hariknik kan harik senin. Pasar malam Bukit Gedong ada setiap harik senin, nyum nyum nyum...
...updates...
xder le pedas sgt alahai hikhikhik... gimik je kot :P. Ada la rasa pedas2 sket, lidah leh tahan lagik... haku nyer pedas tahap cili dah pedas dah, so korang leh bayangkan nasik ayam nih xder pedas langsung agaknyer akekeke...
11:30pm supper
Cappu shakes: 2F1+1F3+250ml low fat milk
1L plain water
Workout
30 minutes Level 1 of 30DS JM done!
Thx God again! I workout today! Lagipun dah siapkan draft Workout My Way Part 4... esok haku publish hokeh bebeh. So masa dok ushar2 video dier, adrenaline rush up mcm haper jer tadih >:). Kaki tangan dok tergedix2 dah tapi xleh nak workout sebab masa typing posting tuh tadih haku kat Toyota Service Centre keh keh keh. Kang tak pasal2 orang cakap haku giler pulak dok kat waiting room tuh sambil buat workout wahahaha :)).
Haku menahan dirik ku sampai petang, dan petang tadih right before berbuka, Alhamdulillah... complete Level 1 non-stop without cheating. Urrmmm, I'm impress with my self. U go gal!!!
Syawal Day 22
Puasa 6 [2 days done, 4 days to go...]
Sahur
...erk... terjaga kul 6.30am so no sahur. Niat malam tadih yg meneruskan puasa haku hariknik :P
7:08pm berbuka
1 plate of mee sedap
5 pcs scallops with cheese
2 pcs nugget
1 mug teamix
1L plain water
Banyak betol haku sental sos tomato tadih... mcm nak abeh 1/2 botol. Erkk.. I do love ketchup more than chili's so... huhuhu...
11:30pm supper
1/3 bowl of cereal [Familia Choc+Post Select] + oat +low fat milk
1L plain water
Kalo aku tak bangun sahur lagik sok pagik, sah inilah makanan sahur haku untuk esok, mmm...
Workout
No workout today!
It's been a while... mmm... bila nak start balik nih, ggrrr...!!!
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