Salam,
RED FLAG DAY 411:30 am brunchHomemade shakes:
250ml low fat milk
1/2 cup 20g mango yogurt
3 spoons Familia Choco
3 spoons oats
1 pc IKO muesli cracker: orange
2 pcs prunes
*blend all*
Aku dah tak der idea nak makan aper pagik2. Gamble buat homemade shakes which is ada susu dan yogurt, prepare to sakit perot today [if any]... harap2 tak... dah nak last2 period nih so... I hope nothing bad happen to me :-s, InsyaALLAH. BTW, 1/4 sandwich dan 1/2 Lurve kelmarin masih belom bersentuh, musti [try] makan hariknik. Lurve tak risau sangat, mmg letak dalam packet yg fresh seal so selamat la dok lama2 dalam tuh. Sandwich jer risau... lama2 even letak dalam freeze dah tak fresh kan kan kan. InsyaALLAH.
Oh yer! Yang kali nih punya shakes maybe sebab meriah barang2 kat dalam so melimpah sikit so i think next time leh letak low fat milk around 200ml cukup. IKO dah berat, prunes lagik, bender2 berat buat shakes melimpah more than 400ml per glass. Tak banyak,sikit jer... but stil melimpah kuo. Kena minum sket then pour the balance out kali ke 2 yg last tuh.
Almost forgot :-s, ader lagik leftover Monday; carrot cake uhuhuhu... malam nih xyah makan aper lah, abehkan sisa makanan ajer :P
In between1 glass
teamix green tea
1L plain water
Ops! Teamix abeh sudah... tak oda lagik. lengah2 pulak... so selongkar2 laci dapor, terjumpa green tea. Layan...
4:12 pm snack1/2 packet of Lurve: Hot and Spicy
4 pcs dried figs
Ermm.. bila makan mix nuts, aku selalu TER-tinggal figs [buah ara] nih last2 sekali baru nak makan sebab kerasnyer, dan isinyer yang kering [kesian dier]. Kadang2 dapat yang sangat kering sampai kat dalam dah tak der aper, dah berongga sampai tak rasa isinyer. Nasib baik sikit kekadang dapat yang lembut [not actually] tapi still ada isi lagik lah walaupun kering, tapi yang jenis nih sedap lah nak mengunyah. Anyway, the point is the last mix nuts yang aku akan tinggal setiap kali makan tentulah si figs nih ahehehe.
Turn out tadih, aku simpan 1/2 Lurve yang kelmarin dalam seal packet mix nuts. Masa dah nak sampai hujung packet, leh rasa la ada leftover figs yang aku tak abehkan since... erk... I dun really remember. So I guess, it's time to finish it. The besh things is all 4 pcs tak der yang betol2 kering atau kosong berongga. Semua masih 1/2 kering means aku leh rasa isinyer dan sedap la pulak hahaha... Enjoy pulak makan figs nih tadih. Sedey bila dah abeh [chaih].
Here is some info about figs:
NutritionFigs are one of the highest plant sources of calcium and fiber. According to USDA data for the Mission variety, dried figs are richest in fiber, copper, manganese, magnesium, potassium, calcium, and vitamin K, relative to human needs. They have smaller amounts of many other nutrients. Figs have a laxative effect and contain many antioxidants. They are good source of flavonoids and polyphenols.[3] In one study, a 40-gram portion of dried figs (two medium size figs) produced a significant increase in plasma antioxidant capacity.[4]Read more here: http://en.wikipedia.org/wiki/Common_figNice! Another fruits yang ader sumber potassium dalam nyer. Bagus makan before and after workout nih. Sumber tenaga nih ahehehe. You guys can google yourself about other info of figs if you like to read more... :D
6:45 pm workout10 minutes yoga-bell workout done for today8:08 pm dinnerHomemade shakes:
100ml low fat milk
100ml chill plain water
1/2 cup 20g mango yogurt
2 spoons Familia Choco
3 spoons oats
2 pcs IKO multi grain cracker: white
2 pcs prunes
*blend all*
Percubaan brunch yang tidak menyakitkan perot so I think I can go for 2nd shakes tonite. Again, actually tak tahu nak makan apa wahahaha :)). Teruk betol. Kalo time keje, leh gak g cafe tapau nasi. Kat umah walau sumer bender ader, tapi harinik mcm malas nak masak apa2 gagagagaga. Naper tak terpikir to add my cappu tadih... mmm... tgh addicted dengan my homemade shakes nih... layan... >:)
In between1 glass
teamix green tea
1L plain water
Bila nak makan baki sandwich nih??? Adoyyaiiiii... :-?
update 11:04 pm10:30 pm late snack/supper1/4 sandwich
Bbrp teguk yogurt bliss drink
... akhirnya... >:)
ps: yeahh!!! esok keje pagik, leh makan nasi time lunch nyum nyum. tak kisah lah lauk aper pun, asal menu nasik. Pelik... orang lain siap contest bagai xmo makan nasik, aku kemaruk nak makan nasik... gagagaga... >:)
Tips!
WORKOUT
I've email everybody under me recently [tak der lah ramai sgt] to check on their progress; cause some of them are to shy to email me and ask a question; I have to email them first :-s... and I'm glad to find out that 2 of them just started workout. I like that. The one that go for gym class, I left it to her self to experience the beauty of workout ahehehe, but the other one just started on her own in house and start to use the dumbell. As I don't want her to completely focus on weight lift only, I ask her to do some simple interval workout along with her dumbell.
Of course I do gave her a sample of my interval workout where she can use her dumbell in it. Thought I might share here with you. You guys can follow, mix it with your own workout or double it so you have as many as circuit per session if you like or if you feel you can do more than once.
1. jumping jack barehand 1 minute2. sit up barehand 1 minutes3. jump in place wih dumbell on your hand or if you want resistance, can lift up and down carefully while u're running 1 minute4. push up barehand 1 minute5. jump rope barehand 1 minute6. lay back and flying arms with dumbell 1 minutes7. mountain climbing barehand 1 minute8. punch with dumbell 1 minute9. plank barehand 1 minute10. slow down inhale/exhale your style to pump down breathing and end the workout sessionNow you have 10 minutes of your own workout at home. Double it if you think you can do more. Make it 1/2 [30 seconds per step] if you still in beginner stage. Ok, that's it. Wish you a good luck. Love ur food, love your workout, love your life... eat wisely and stay moderate :D
ps: I remember someone did email me ask if I can explain more how do I do my workout but I think I do share almost everything, every step and every info that I have in
here. Erkk, ok, maybe not everything, I still owe everybody 'my yoga part' that I've not blog out about it yet but still, there's other workout here that is really usefull to follow. I did thinking about video my workout hahaha, but it quite funny looking my self doing workout :P. Maybe later aheheheh!
I tell you what... There's plenty of workout session in internet you can follow. If you don't know how to do a certain step of workout [only know by their name but you have no idea how to do it] just google it or search it in youtube. I'm sure it will help you. I do that everytime and it help me a lot's... :D.
