Greens and Sweat

1000ml water
Sweet and Sour Fish and a cup of rice for lunch
A can of Pineapple Orange for snack
Ceasar Salad for Dinner
22 minutes of JM’s shred

Good sweat! Shall blog about it next time coz as of this moment, it’s already bed time.

Adjustments, all adjusments

I love my job, I really do except that I’m seated for 8 hours and the only cardiovascular I get to do is when I climb a flight of stairs going to and from the train station, few minutes of trying to do a pseudo walkathon to work and having to walk from the end of our street to my home.

2 sets of 7 Modified Push ups
3 sets of jumping jacks
1 set of jump rope
2 sets of crunches and leg raises

I’m winded already, run out of breath and felt nauseous. I’m tired and just came from work but swore by that no matter what – I shall work out and have my heart rate up. For the last 4 weeks I have been struggling on waking up early for a early morning jog but I’ve been epic failure due to the time I get home hence I have no other choice but to tire myself more for strength training soon as I hit home.

I can feel my thigh, love handles and my tummy widen by every milliseconds hence this adjustment period should come to its end and just to keep on trying until I get my endurance up especially in terms of waking up early and heading myself to work.

Tons of adjustments, that’s what happens plus I’m under medication trying to regularize my ovulation and taking good care of my hormones.

Just when I thought I’d be able to train myself back to achieving 27 minutes to a 5k and have it beaten up to my 25 minutes goal back then. No, aint stopping, ain’t going to quit trying. I’m a runaholic – I’ll just head on and keep myself going.

Morning has broken

It’s so hard to wake up early 5am for a morning run before preparing myself for work but I really have to work on that challenge and I have been trying since forever. I tried but I feel exhausted, spent and sleepy when the clock hits 3pm which is bad since I have work and It’s a long ride away from home.

Will still push through and try until I get to hit a schedule that’ll let it all happen.

Few more weeks before the wedding date and my birthday

The Equation

Note to self:

If you decrease your calories and increase your intensity, you will start to lose fat.

It’s as simple as calories in versus calories out.

Trust the science, do the hard work, and reap the results. Remember that nothing worth achieving comes easily.

7 current health tips

1. Adopt that positive attitude

When you believe in yourself, you also grasp the action to move steps nearer to your goal and you get to do what is necessary to do in order for you to achieve positive results.

2. Drink up more water, the clear one.

Anything liquid may sound part of sarcasm but there’s a difference between having to drink up water itself than having to drink up soda’s, iced teas, carbonated water and those other liquid form that you may drink up.

Remember that water has zero calories, come in for free and it doesn’t add up to the calories you should budget yourself on unlike how certain sugars may inject you not only calories but also different other symptoms such as diabetes.

Go on, park a liter of water beside you and drink up!

3. Exercise

In any form. A movement is truly a movement. If you’re living through a deskbound lifestyle, remember to sit up straight than slouching which may cause a protruding belly and terrible posture along the way.

If you’re not the type of person who wants to hit the gym or is on a huge budget there are tons of exercise videos online and tips that you may gather. If you need such equipments make use of water bottles!

4. Eat every 3-4 Hours

Which includes having to eat your first important meal of the day: Breakfast and not Brunch. Eating small meals boosts your metabolisms and would help you in terms of cravings without the extra effort. It’s the best appetite suppressant and not those pills you see over the counter.

5. Don’t mind the scale

If you feel good, your program is indeed working well for you. If you’re the type of girl who gains the muscle mass – then be glad that you did because muscles burn more fats rather than stocking up on fat all the way until you feel terrible and too lazy to move as a couch potato.

There are certain body wherein they burn more on inches rather than the scale and then as soon as you keep on going the scale would follow.

Just like me, those stubborn pounds can be irritating on the scale but having to know that my body fat percentage has been improving every each time I check – the scale has been having my mind off to its relevance BUT that doesn’t mean I’ve got to ignore it all the way to the finish line.

6. Make yourself a Priority not a chore

Mark your calendar and have a plan. It’s great knowing you get to tick off a work out task and by the end of the week be surprised on how much you have worked on taking good care of yourself and by the end of the month you’ll be delighted on how much you have become responsible on having to come closer to a much healthier lifestyle – longer life, more things you get to do and having to achieve that you’re in control of yourself and not the factors surrounding you.

7. Reward

Don’t splurge on that chocolate cake but rather think of the reward differently. If you were able to work out 4-5x a week consider yourself responsible hence the reward of proving yourself right that you can do it, you’re the one in control and that you’re a step closer to your goals.

Have a spa and relax those muscles, go ahead, you deserve it!

Medical Diagnose

I had my Medical examination for my employer last month and I was diagnosed with this strange assement which says Acute Pyelonephritis, as much as I wanted to know what it meant I searched through wikipedia only to read upon more strangeness but understood from the key words that it had affected on my kidney and urine which the diagnose also mentioned I’ve got to consider I have disfunctional uterine bleeding.

It must have came from all my surfing spree’s, medicines I have taken especially the steroids which I have been trying to detox out of my body for almost 2 years now however the irregularity of my menstruation has gotten affected for the course of almost 4 months now.

Scary? I have been quite scared but prevention is better than cure, I searched through more online. Aside from staying away from too much iodine induced foods I’ve got to pay attention on the excess intake of sugar or sugar made foods such as refined flours, carbohydrates, certain kind of meats, and been drinking insufficient amount of water and all these were caused because of a deskbound life style (truly, I’ve had such lifestyle for almost 6 months)

So while I need to reduce the intensity of pain caused by possible kidney stone, or be  under medication of this problem, I’ve got to avoid these foods to prevent further deterioration of the ailment.

Alongside to that, I am still on Jillian Michael’s 30 Days shred and the sore sure is shredding me.

Under Pressure

Under Pressure. Under Pressure. Under Pressure

I haven’t had the chance to run but I have been incorporating as much walking as I can since I have to every single day on my way to work and during at work; albeit it’s hard for me waking up early in the morning, the motivation knowing I have few more weeks before August – I have been undergoing Jillian Michael’s 30 Days Shred challenge. Yes, I finally have a copy and I’ve been sweating, feeling the sore, fighting for every move within that 20 minutes killer work out.

My thighs, arms and lower body is feeling the sore and I’m looking forward to every change that will turn up all for the love of marking all my promises done and swear by to take good care of myself no matter what happens. I am still struggling with my endurance and stamina since the prednisone in my body really gave my system a shut down – I’m glad I’ve been able to recover.

I just really need to get back into a hardcore running training and hit 24-27 minutes on my 5k again but for now, it’s all about strength training, endurance, stamina and continuous progress for my betterment health wise. Burning the fat percentage and aiming to achieve every rate percentage I aim to reach.

Few more days before 2nd fitting for the bridesmaid dresses and I’ve got to submit measurements for my uniform at the hotel.

Jillian Michaels’ Badass Workout

I’m not just a fan but I’m an avid follower. I shall find ways to do this routine. Phew. Love to hate and hate to love Jillian.

I have been having a hard time on squeezing in a routine since I started working back at the hotel with a desk job but then again, I knew for a fact that I have released myself away from making excuses hence although my runaholic webpage hasn’t been much about my runs; fitness at its finest is on priority.

You’ll never go wrong with Jillian Michaels’ direction. I just found my morning routine until I get to adjust myself on waking up at 5am and having to work up until 7, home by 9 or 10pm.

I swear, this one is a real quick killer.

BMI Calculation

In every weight loss program it is important that you understand the mechanics on how metabolic rate affects the weight gain and loss of your body as well as how your body burns calories in order to do work. Knowing how to calculate your RMR (Resting Metabolic Rate) and all the other factors such as BMI, designated calories for your height and being aware on portion control; taking good care of your body wouldn’t befuddle you much except that knowing is much different from practicing what you know.

RMR = 9.99w + 6.25s – 4.92a =1.66g – 161
w = weight in kilograms (weight in pounds divided by 2.2 = weight in kg)
s = height in centimeters (height in inches multiplied by 2.54 = height in cm)
a = age in years
g = gender (1 for male, 0 for female)

Isn’t the math computation giving you a nausea? Make your life easier and have it done at a BMI Calculator online and have yourself asses on what your Basal Metabolic Rate should be to help you boost your calorie burning for weight loss or weight gain.

It’s interesting enough too that you get an estimate on how many calories should you burn in order to lose a pound.

Here’s mine:

BMR & RMR

Bootcamp Burn fat in a circuit Excerise

Supplement it in the AM

Obviously, I haven’t been in touch with the sunrise for a route but today, I achieved on waking up early. A 20 minute steady cardio since the girls and I had a collective errand. I figured it’s much better if I already condition myself for early morning runs since I’ll be back to work this Monday and having runs in the afternoon isn’t as feasible as how work was then.

The route turned up into a interval training which was composed of : jogging – steady walking – fast walk – sprint – run – comfortable pace. My ankle started to hurt which had me realize that I wasn’t able to heat up my muscles for stretching. Albeit it was not much a good route, the fact that I was able to accomplish my purpose gave me a head start for the upcoming days.

Vitamins

Also, I bought myself few vitamin supplements which will join in together with my flaxseed and vitamin C.

• Ferrous Sulfate – for the anemic in me which purposely might be the cause of the delay of my monthly visit.
• Carnicor – for metabolism, L-Carnitine.
• B Complex – for all of its benefits which includes Metabolism, immune system, healthy skin and muscle tone

Good start but terrible follow ups. I had French Fries and Hash brown come after on drive-thru but I had Beans early on before I worked out. That was just terribly wrong, Protein came in before the Carbohydrates. That’s sodium which I have been telling myself to stay away from. Wrong, wrong, wrong.

I achieved on loading myself with the right dosage of fruits.

But during the later, lunch was composed of Pineapple Orange drink, small serving of protein and garlic rice which was soaked with chili which is a metabolism booster! Phew, I was spent the entire day, I got back home and fell deeply asleep for 5 hours. I got myself up since my Dad woke me for dinner which I only had 1/8 amount of rice and roasted chicken plus a banana.

Here I am logging in as I finish a cup of milk and shall hit the sack again. Until the next morning run!