Your Guide to Fitness

Reasons Why Your Exercises Are Not Effective

2012-02-04T14:49:00.004+07:00

Reason #1 : Cardio is Enough

Dr. Kenneth Copper the father of aerobic is finally admitted aerobics itself is not the one and only solution to fat loss. However, the latest survey stated over 80% women still not put the resistance training into their weight loss program. Why exercising with resistance is necessary ? The amount of calories that you burn during exercise is pretty minimal. The vast majority of the calories burned because of exercise are burned in the hours after you have finished exercising. And the length and amount of this ‘after-burn’ are determined by both the intensity of the exercise and the amount of muscle used during the exercise period..not by the amount of time spent exercising!!! So remember…you can exercise hard, or you can exercise long…but you can’t exercise hard for long.

Reason #2 : Resting Too Long Between Sets During Resistance Training

I have seen many people in the gym, who spend their resting time by checking messages in their phone or talking to the person who is next to them.

When you exercise a muscle, you are ‘breaking the muscle down’…tiring it out. However, the human body is a fascinating machine. The muscle that you just exercised to failure will regain about 50% of its initial strength in the first of 10 seconds rest. After one minute the muscle will regain its strength by 90%. So, if our purpose is to ‘break the muscle down’ with exercise, why on earth would we want to let it recover (almost) fully between sets? That means that we are starting each set almost from the beginning again. How inefficient is that?

Reason #3 : Poor Technique

You have the best fitness program that no one can beat, incredible motivation and amazing nutrition plan. But if you are not performing the exercises correctly, your results are still going to be far from optimum. Any exercise that is not performed correctly will only result injury. And if you are not performing the exercise correctly, you may be exercising completely different muscles than you think you are.

Reason #5 : Doing Outdated Exercise

We are living in the year 2012 now where many exercises have been improved and modified in order to minimize injury. Open up yourself to different types of exercise so you always have options and avoiding plateau. It's time to freshen up your routine and give yourself challenges in exercise.

Reason #6 : Crunches Help Lose Belly Fat

There is no proof doing 100 reps of crunches will shed the fat around your belly. Studies have shown that the belly fat area is most responsive to cardio and diet ( avoiding refined carbs, sugar and trans fat ). Speed up the process by cardio and resistance training. My favorite is planks. I still do crunches but limited only to 20 reps and do back up afterward.

What's In The Diet Pills ?

2012-01-30T12:24:00.000+07:00

Many of you who have overweight or obesity problem must have tried diet pills. I have to confess, that I have used different type of diet pills, not just pills, the slimming tea, and even laxative. Anything that says "melt away the pounds", "fat burner" I would buy it. Did they work? Yes, but only for short term! When I stopped consuming those pills, I gained more weight and my body become resistant to the pills.

The funny thing is, I lost weight by doing low carb which I design to my own need. So, I came to a conclusion, the actual fat burners are come from real food!

Herbal diet pills, even though they are "all natural" can have potentially dangerous side effects depending upon their ingredients. "Herbal" does not necessarily means "safe".

However, I still curious what's inside the diet pills. Why they can make promises losing weight so quick? When you read the ingredients are you familiar with the names ? Most diet pills mainly contain of these ingredients below :

1. Orlistat ( Xenical ) - is used as fat blockers and remove excess fats through the intestines. These drugs also reduce the body's absorption of essential vitamins and nutrients.

2. Sibutramine - normally used as appetite suppressants stimulate the sympathetic nervouse system, which can raise blood pressure and heart rate.

3. Ephedrine - Many use this drug as dietary supplement to purpose weigh loss and body building. Consuming too much of this drug will cause stroke, and heart attack.

4. Norepinephrine and epinephrine - are chemicals that dictate metabolic responses within the body, such as oxygen release in muscles, blood vessel dilation and constriction and raising blood pressure. They are commonly used to treat depression.

( In my opinion )these drugs probably consumed to maintain "the happy feeling" so we can stick to our exercise.

Surely, diet pills are not a magic solution for weight loss. If you can eat real food why bother taking diet pills?

Recovery After Exercise

2012-01-23T13:50:00.002+07:00

We are all know that getting enough rest after exercise is essential to a high level performance, but many still feel over train and feel guilty when we are taking a day off. Rest is physically important so that muscle can repair, rebuild and restrengthen. In worst cast scenario, having too few rest can lead to over training syndrome.

Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.

If you’re just starting out in exercise, it’s important that you build into it slowly to allow you’re body to adapt to the demands of sport. Maybe try exercising on two consecutive days, but have a rest on the third day. If you just keep going, without any rest, your body will soon start to fatigue and you’ll find it difficult to complete any exercise sessions.

If you have just started physical activity or performed a new exercise for the first time, you might be feeling a little sore or stiff but don’t start doubting all those promises of feeling better for exercising just yet. In most cases this is a reaction from your body as it tries to adapt to the new experience. Starting exercise or performing a new movement pattern can result in:

• Severe muscle soreness
• Muscle stiffness
• Decreases in strength
• Decreases in skill levels

For those who are more experienced exercisers and are maybe training for an event, rest and recovery is also vitally important.

Plan your training carefully, include rest days where you let you’re body recover from the stress and begin to adapt to the training. Try thinking ahead to the race/event date, plan different sessions for each week. Maybe do a couple of weeks of more intensive and hard sessions, but follow that with an ‘easy week’ where you’re body can adapt to all the hard training you’ve been doing .

There are things you can do to help you recover after exercise :

1. Sleep is one of the most important forms of rest and provides time for the body to adapt to the physical and mental demands of training.
• Make sure you’re getting enough sleep (8hours per night is a good guideline)
• Ensure your sleep is good quality, make sure the room is dark, quiet and peaceful.
Passive resting such as reading and listening to music are great ways for the body to relax, both physically and mentally.

2. Cool-down routines are important. If you cease exercise immediately, without cooling down, blood lactate buildup in the muscle tissue won’t be flushed away as efficiently, resulting in muscle soreness and swelling. Cooling down after exercise gives your muscles time to buffer the lactic acid, and it keeps the blood flowing through your capillaries, which reduces lactic acid buildup.

3. Rehydrate yourself after exercising.

Post-workout dehydration causes several unwanted conditions:

Waste products will remain in your muscle tissue, increasing your post-workout muscle soreness
Thicker blood stresses your cardiovascular system
Dehydration significantly reduces mental and physical performance
Nutrients, especially the serum amino acid needed for protein synthesis, will not be delivered to your muscle tissue as efficiently

Your recovery from exercise is dependent upon re hydrating yourself after working out. This is the most important step you can take. If you neglect re hydration, your recovery will stall completely.

Last Day of 2011: Being Healthy Never Waits

2011-12-31T08:31:00.001+07:00

Accompanied by the sound of rain from outside, my cup of sugar free coffee and I thought it's a perfect time to write an article.

So, today is the last day of 2011, a lot people are already preparing their new years's resolutions. Same like last year, this year I didn't wait until 2012 to start a better and healthier life. When I decided to start then it starts, I don't wait.

Starting a healthier life doesn't wait the day to pass by, the minute you realized it, the right minute you start. Don't say.."oh..I'll start my diet tomorrow and today I'll have my favorite cake" or "Tomorrow I'm going to start dieting, so today I can have anything I want".

The opportunity to live healthier is given each day, there's no special day to start a healthy life. You might not start at all. New Year is only one of moments to kick start, but why not start earlier ? Don't wait for 2012 or 2013 or the next years to have healthy life.

Happy New Year Anyway...

Abs Are Made in The Kitchen Not in The Gym

2011-12-29T12:00:00.000+07:00

The title above is inspired by one of Dave Zinczenko's tweets ( he's Men's and Women's Health Editor), and somewhat true. It's a wake up call for everyone who is doing hundreds of crunches for flatter abs, and yet still wondering why those fats still hanging happily in your belly.

Doing too many crunches at the expense of other, more comprehensive movements can lead to the dreaded “aerobic abs.” That’s the term celebrity trainer Steve Maresca coined to describe the distended stomachs of those who focus only on the rectus abdominus muscles targeted by sit-ups and crunches.

Thousand times of crunches and longer core exercises won't make your abs flat if you don't eat the right food. Now, the right food sure comes from the kitchen right? So, what to eat ?

Start cooking low carb food, embrace the good fat such as; olive oil, avocado, fish etc, avoid deep fried food as often as possible and try to reduce the sodium intake.

The man made his points though, I don't do much sit-ups ( 20 reps maximum ) for the last 4 years, I'm more focus on the food intake, how my food is prepared. I need to know what ingredients are in my food. I spend a long time doing my grocery because reading all the nutrition facts. When the food contains a lot of carbohydrates, sugars and sodium, I skip them.

The Flat abs starts in the kitchen!

I'd Rather Be Low Carber Eater Than Burning Calories

2011-12-25T16:14:00.001+07:00

When you consumingsomething, especially food that contain trans fat, sugar and salt, ever thoughthow to get rid of the calories that stay in your belly? or the effect causedafter you consume them? I don't mean to scare people off, but seriously whenyou find out how much calories you have taken and the effort to lose them, it'sprobably won't worth at all.

Here are some roughexamples and the estimated of calories you'll consume :

Muffin : 1 muffin is equal to 300-350 calories, 43.1 gram carbohydrates, 22.7 gram sugars.
Donut : 1 original donut is sames as 200 - 250 calories, 39 gram carbohydrates and 18 gram sugars. Bear in mind that the numbers of calories, carbohydrates and sugars are increase along with the type of glazing. If you take jelly glazed donut, the calorie intake will reach to 350 calories per 1 donut.
Cookie : 1 cookie carries 66 calories, 8.4 gram carbohydrates, and 3.5 gram of sugars. Yes, it's only 1 cookie, can you imagine if you eat up until 10 cookie chips? Just multiply the numbers !
Noodles : A 160gram of noodle contain 221 calories, 40.3 carbohydrates and 0.6 gram of sugars.
Croissant : 1 plain croissant is equal to 270 calories, 28 gram carbohydrates and 4gram of sugar

Now let's calculate howmuch effort you have to do when you eat the food above : To burn 300 caloriesyou need to run at least 5km with average pace of 8.5km/hour, do 45 minutes ofhigh intensity aerobic and the tough deal is even 500 times of crunches willnot make the calories to go away instantly.

Having one donuts will have to run
5km with pace 8.5km/hour

Just another note, thehealthy daily intake for carbohydrate is 300 gram/day ( that's maximum ! ). I mention the sugars on purpose, because sugar is typeof simple carbohydrate. So,if you eat 1 muffin for breakfast, the totalcarbohydrate that you have eaten will be 65.8gram. Now,in order to lose weight,you need to reduce your carbohydrate intake to 100-200gram each day. If youhave just one muffin in the morning, it will only leaves you to 35-135gramcarbohydrate (hmm...not really a good news eh? ).

The more calories youtake, the harder you have to exercise. If you have exercise too hard, willcause you over training, and not good for your body.

Conclusion ? Yes, I'drather be low carber than I have to work hard on burning calories. I want tomaximize my training by limiting my carbohydrates intake. If you don't fancy agym, reducing carbohydrates will help your diet.

Healthy Food Gone Bad

2011-12-23T21:04:00.002+07:00

I was strolling the supermarket yesterday, I was hungry and I was looking for some energy booster as I was going to exercise. I needed something fulfilling, yet still in low carb. And what I found out was not appealing at all..

The healthy foods that suppose to support our diet can go bad for us. We all know carrots, apple, peanuts, lemon, fish, chicken breast, oats, grains, shrimps and even water are really good for us. What make them bad is the additional ingredients. The number one is sugar, sugar can be used as preservatives or flavor enhancer. Sugar is easily absorb by the body, and change into energy. I've seen power bars that claimed to be good for you, but contain lots of sugar. Yes, it is really powerful before you go exercise, but when checking Another example is oat biscuits. We all know oat is good carbohydrate and high in fibre, but then the manufacturer add some sugar in it, then the oat biscuit become dangerous for your health.

As for drinks, I see many packaged drinks are loaded with sugar. Especially green tea drinks. Yes, green tea is very good, rich in nutrients, works as antioxidant but then the sad thing is the manufacturer add more sugar in it. So, the green tea which suppose to give us all the benefits turn into guilty drink, because the added sugar.

I had to put away the muesli bar and green tea, I looked for another option, peanuts and pumpkin seeds. Again, I was disappointed when I read the nutrition fact on the back, sadly the manufacturer put sugar and salt in it. Even the peanuts now have great deal of carbs.

Secondly, is salt. Same as sugar, salt is often used as preservative and give flavor to food. But when you have it too much, your blood pressure will increase. The high sodium food can be found on canned food or processed food.

Thirdly, deep fried food. Anything that goes too much will ruin your health and diet. I love dory fish so much, but when you fry it in deep oil or make it into fish and chips, your good fat turn into bad fat ( trans fat ).

So, let's maintain our food healthy and eat wisely. Cut back the sugars and salt. Might taste bland, but your body and taste bud will adjust. Make sure you read the nutrition facts before you buy anything.

At the end I bought apples and mini Babybel cheese and they are worked like a charm.

Hello Again Low Carb

2011-12-19T11:29:00.000+07:00

Low carb post workout meal : stir fry veggie, egg, plain
yoghurt with fresh fruits

From all the diet types I have tried, low carb is the one works best for me. Because I still can eat 4-6 times each, no hunger, no sorrow and yet I lose weight. Whenever, I feel to flatten my stomach, or gain weight, I simply cut the carbs, eat plenty of good protein and of course exercise 3 times a week.

The trick to be succesful low carb is cut the sugar and sodium, which is quite tough because they are hidden in processed foods, drinks and claimed low fat. Being low carber, you have be good friends with the good fat, such as butter, olive oil,etc. Your other best friend doing low carb is proteins, swap your mash potatoes, rice and other carbs with proteins to fill you up. To be really honest when it comes to food, protein and fat are the best mix. Fat makes your food tasty without have to add sugar or salt.

So, does low carb can be successful if you have sweet tooth ? Nothing is impossible, so the answer even if you have sweet tooth, low carb can be your success diet. How ? I chew on carrots for something sweet, or I'll blend plain yoghurt with kiwi fruit and strawberry. Have the sweet taste from fresh fruits, especially low carb fruits such as apple, kiwi, and berries. You may have little twist with oranges or grapefruits. Another trick is you can take dark chocolate to satisfy your sweet tooth.

Have these yummy food without worries!

The great thing about low carb is you can modify your own meal, not much of restriction and you don't need to count your calorie intake. What I do is limited the carb intake which is not more than 150g/ day.

Being low carber, it is something for long term not just temporary. It's changing a habit, breaking the ice and exploring something new. After 4 years as low carber, it's much easier to control the craving, more sensitive towards sugar and salt. Whoever invented this diet, I salute you. It's the best diet ever!

It's Full 4 Weeks Holiday!! and I'm Going Gym-ing!!

2011-12-17T08:22:00.001+07:00

The time for holiday is finally arrived, and it's full 4 weeks holiday! I'm staying in Jakarta for the whole holiday but I'm looking forward for the total fun in the gym. I'm making gym as my favorite hang out, my mecca ( okay..that's too much ).

As a start, I will work on my running techniques, endurance and hopefully I can increase the time on the treadmill. Another program I want to work on is more on flat abs and reducing body fat. And the fun stuff for me will be is more time to join the dance classes!

My holiday will filled by improving my health for the future and yet I'm still having fun..hellow holiday!!

Exericising at Home

2011-12-11T11:41:00.002+07:00

What a bugger for this morning, woke up early and ready for my gym. I defeated my laziness by still keeping it positive and march to the gym. I imagined running for 3km, and do total body workout ( because it's Sunday, and usually the machines are not used by so many members ). It was probably not a good start, when I got there the gym was still closed and there was a notice says "Will be open at 14.00"..I was like 'oh mann...'

I didn't want to wait until 14.00, so went back home and just decided to have exercise at home. My mind was already set to exercise,so when the gym closed, it didn't stop me at all.

For a start, I opened YouTube and checked up some dance exercise,and I found Ritmix 17 Flamenco is very interesting to start. So, I did that for 30 minutes. Then, I continued with abdominal exercises, from stand up crunch, obelique, and lower abs exercise. Finished with the abs, I did another 30 minutes of Body Combat ( I have downloaded some of Body Combat videos from YOuTube ), then wrapped my exercise with good morning for my back.

Considered what I've done today, I guess there should be no excuse not to exercise. You don't really need to go to gym just for exercise. It's simple, low cost and easy to do.

Adieu Vidal Gomez..It Had Been Six Amazing Years of Dancing

2011-12-06T18:35:00.001+07:00

Vidal's farewell party 4/12/11

Six years back, I didn't know how to dance, I didn't know how to move, how to count in dancing. I was a new member back then. This Spanish guy named Vidal Gomez came along, and he was new instructor in Jakarta. Joined his strict but fun classes from Latin dance, Celebrity Sculpt and Step. He's very expressive person until now. He told us how to let it out in dancing, how to become someone else when we dance, everything !

Vidal's last class at Celebrity Fitness PIM 2

I joined almost his classes, I loved and until now love his classes. He just has his own charisma, his own way to bring the best energy in the class. When I had all the break ups, I just joined his classes and everything turned out better. I learned a lot from him. Now, the six years has past. He's not getting any younger, he decided to take a break and move to Kuala Lumpur ( still in the same gym ). Six years seems very fast ( time flies when you are having fun ). One whole month, I chased him all the way, went to different clubs just to see him. You know, when someone is leaving, nothing you can do beside spending the time you have with that person. Same with Vidal. No matter how tired I was, I dragged myself to his classes. Six years of chasing him to different clubs, there was time I even got warning letter from my previous employer because I often ran away from work.

Last class at FX

Well, the time for him to go is finally arrive, I couldn't hold my tears running down from my eyes ( even when I'm writing this I can't help myself from crying ). He's always been my all time favorite instructor. My very first dance teacher. I wouldn't know how to dance if not because of him. Now, I can teach my friends how dance thanks to him. He always be missed, I will miss his classes. I know I have to move on, but I'll dwell for his departure for one week. Just one week. Then move on.
Adieu Vidal Gomez....six amazing years of dancing!!

Week 2 - Muffin Top Challenge ( My Confession )

2011-11-29T19:02:00.004+07:00

As I'm entering the week 2 for muffin top challenge, the challenge itself become tougher. And it's getting tougher to cut the carbs while you're on PMS. The urge to munch and eat a lot is increased. The body is bloating and nothing I feel beside feeling exhausted all the time.

Today,I cheated ( Yes..I confess ). I took so some potato crisps, not the whole portion, just tiny bit, and I had sugary meal on the way home. All of them satisfied me a lot and seriously divine!! Luckily I could stop myself not eating them too much.

However, this week is really challenging. I miss my Nescafe coffee so bad. I don't mind cut the carbs for the whole two weeks but my coffee?? Ohh..it's killing me! It's my toughest challenge. I haven't have my coffee for 2 weeks now. It's like missing your boyfriend unti it hurts ( okay I probably exagerrating ). Don't know what will I do if this challenge finally accomplished.

Well, anyway..my diet is not compeletely ruined, I had grilled chicked salad with avocado, kiwi fruit, and not to forget my fat fighther : Lemon Water!! Cheers!

Muffin Top Challenge - 3 Days Recap

2011-11-26T09:40:00.001+07:00

Although I can't really put my progress in daily basis, I'm proudly announce that my waist line is slimmed down. I haven't measured yet, have my trousers as my bench mark. Most of them are loose already, I think I'm back to my normal size. Now, I don't need to squeeze my abs to button my trousers.

I still have more clothes to fit on before I actually stop my muffin top challenge program. It's still going on, until I can fit to all my old clothes.

During my challenge, I found three new besties, they are avocados, edamame and lemon. Boy, they are my savior. Everyday, I take lemon water and to make my meal fulfilling I add extra avocados. They are tasty and divine. Avocados are good for anything, mix with chicken, tossed in salad, or as a dip.
I take edamame as my snack or whenever I have crave to munch something.

As for lemon, it really helps me burn more fat and great thirst quencher. I still have 10 days to do low carb ( limiting less than 100g each day ), by the time I finish with 2 weeks low carb, I will start gradually consume the good carbs.

Staying positive! Expect nothing but the result.

Going Bold for 2 Weeks Total Low Carb Diet - Day 1

2011-11-23T09:22:00.002+07:00

After 1 week decreasing my carb intake to just 175g per day, I'm rising the bar to a very low carb diet for just 2 weeks.

Today is the first day, for the first time after years and years I give up my favorite Nescafe French Vanilla *ouch* . Very tough indeed, I feel soo sleepy. My brain is not connected to real world, I felt not awakened yet. I hope that's just my mind set. I don't feel hungry, just very sleepy because I have to really give up my Nescafe french vanilla.

For breakfast, I ate lettuce with pan seared beef patties, tofu cubes and beansprout. Quite fullfiling although I missed my coffee.

At snack time, I had raw carrot sticks, canned tuna and lettuce. Because I couldn't help myself not having coffee, I changed my coffee to just semi black coffee with no sugar, just some tiny drops of low fat milk. Oh boy..I'm awakened already.

My lunch meal still consist of high protein and no carb. It was only sauteed beansprout, spinach and tempeh. If I get hungry among the 3 main meal times, I just much peanuts or carrot sticks.

My first day on very low carb is quite daunting, but I stay positive and just get on with it.

My Guilt Free Snacks

2011-11-21T10:48:00.002+07:00

Having an appetite like a wolf, I often get hungry in within 2 hours. And because I low food so much that I don't want to give up my food like that. So what to do ? I had done browsing and reading what food I can eat without gaining weight and deliciously fulfilling. Here are my favorites :

1. Edamame

Boiled edamame have it cold or warm

Also popular with the name green soy bean, vegetable bean or beer bean whatever you want to name it has many health benefits and very easy to prepare ( with just 2 minutes to cook in boiling water ). The soybean is a complete protein containing isoflavones and filled with antioxidants. Edamame has no cholesterol, very little saturated fat and has higher protein than other soy beans.
Edamame is also great addition for your salad or side dish. I love the natural flavor of edamame so I won't add any flouring, not even salt.

2. Peanuts
When the needs of something crunchy, I munch for peanuts. The delicious taste and crunchy texture is the reason why I love this snack. Peanuts can lower your cholesterol level and low in carbohydrate.

3. Cheddar Cheese
One slice of Kraft Cheddar Cheese can boost my energy before exercise. I often buy the single pack, because it's very easy to carry and can go with anything from just salad, tuna, beef and even fruit ( love the mixed taste of cheddar cheese and kiwi fruit ). If you miss the taste of dairy products then cheddar cheese is something you can grab.

4. Kiwi Fruit
Seriously, I can never get enough with this fruit. I can have 2 kiwi fruits each day. Kiwi fruits is very rich in vitamin C, lower carbohydrates than apple (kiwi has 11g carbs and apple 16g of carbs ). The refreshing taste ( and little bit of sour ) really fits my taste bud. Beside high in vitamin C, Kiwi also another great source of antioxidants and potassium. Cut the kiwi into half and just scoop it out!

5. Apple

The old saying one apple a day keep a doctor away is really true. Consuming an apple each day can fight the bad cholesterol. The other benefit is apple can reduce the risk for breast cancer and colon cancer. The pectin in apples can lower the insulin level and may help for those who suffer diabetes.

6. Carrots
Eat them raw or cook it into soup or toss them into salad, carrots is just good in any way. The sweet crunchy texture, high in beta carotene, respectable calcium content is top notch for fat fighting. Recent research from Harvard University eating carrots five times a week, can decrease the risk of stroke.

So, there you are my favorite guilt free snacks to keep your body fueled. Have them in any way you like, but make sure to exclude sugar in the process and limit the salt.

My Week 1 Progress (3 Weeks Muffin Top Challenge )

2011-11-20T14:09:00.005+07:00

I didn't realize it's been one week that I decided to back on my low carb diet and with well planned exercise. For the record, I'm really happy with my result. There's no significant result on the weight but I'm cheering for the 1.5cm disappearance of my muffin top! Woot..woot...

Though I've had done low card diet before, doing it again now is still a challenge for. The first day is the toughest of course, the second day my body start to adjust and the next days are just easier for me to do. On the day 1, I only consume 250g of carbs, next day I lowered down to 200g, on the next day 175g until now, I maintain to 175g of carbs each day.

I go to the gym 4 times in a week, with combination of weight training, running and dancing. If I don't have my dance class, I run for 3km if I have class, I don't do running. Saturdays is my cardio day, when I have 3.5 running and 2 dance classes ( with 2 hours rest before my dance classes ).

This result surely motivate me to do more. Get myself more active, learning the right techniques when doing weight training, eat more sensible food. By the way for the last one week I've been tracking my food intake on www.livestrong.com.

Since today ( Sunday ) is my whole day to rest my body, I limit my carbs intake just until 150g and more on protein.

I have 2 weeks to go to shed some kgs and banishing my muffin top. Wish me LUck!!

When Life Gives You Lemon..

2011-11-20T06:24:00.002+07:00

Just simply squeeze it and make it into juice and if you are too lazy to squeeze a lemon then cut into 2-3 slices and make fresh lemon flavored water!

Daily consumption of lemon can make huge difference for your skin. It acts as anti-aging remedy and can remove wrinkles and blackheads ( bye bye expensive skin treatment ), lemon also contains vitamin B, riboflavin, calcium ( who would ever thought? ) and magnesium.

Lemon waters works like wonder to control your blood pressure consider the content of potassium in it. Lemon water can treat a person who is suffering from cold, flu or fever. It helps to break fever by increasing perspiration. The very best of lemon is it is good for weight loss !

If lemon is so good for you, how much you should drink ? It depends on you. If you are weigh less than 70kg, one ounce of lemon juice is enough for you. But if you are weigh than 70kg, it is preferred to consume 2 ounces lemon juice each day.

So, don't be afraid when life gives you lemon, simply cherish it!

How Far Would You Go To Lose Weight?

2011-11-18T18:53:00.002+07:00

Yes..how far would you go to lose weight? Starving yourself ? Never ending exercise? and if you have extra money perhaps you would go for surgery to get rid off the fats. I think those that I mentioned above are the common examples how women is very determined to lose weight. And...I thought the things I mentioned are already extreme enough. I wouldn't go there,definitely not.

While I was browsing about diet trends, foods and exercise, I stumbled upon to more extreme diets that actually exist in this world. The articles and the video how these diets are really shocking. The shocking part is there are actually people who are doing it.

I put top two extreme thing that people will do to lose weight. First is HCG diet. When I read and watch the video on YouTube about this type of diet, I was dumbfounded..I was like..'seriously?' It's a hormone injection. But not just any hormone, but it's hormone from pregnant woman's urine *straight face*. So this diet only allows you to eat just 500 calories a day! And you inject this hormone to make your body thinks you are pregnant ? *please correct me if I'm wrong*

The second one is tongue patch diet. Now this is also interesting, would you dare yourself to have a mesh to be sewn on to your tongue? and you can only have liquid food? what if you want to eat solid food? Will you be craving some more? Again, in the name of losing weight many still doing it.

If we have given the opportunity to do the both in order losing weight, would you dare to try it? I would not if you ask me. No matter the temptation to lose weight fast, I'm not going to do it. Well, yes..I need some improvement in my other body parts, but I don't think to go that far, do I ?

Yes, would be nice if you are thin then you can wear anything. But then again, will you be willing to pay big bucks just for the numbers on the scale?

What matters is being healthy and by being healthy you can stay happy and positive!

Months, Weeks, Days, Hours, Minutes and Secondss

2011-11-15T19:20:00.001+07:00

After months and weeks and days I haven't updated my blog with deepest sorry that I have to lose my title as "Suddenly Slimmer" and turn to "Suddenly Chubby" for couple of weeks. This happened because I'd been trying my old trousers again..and what came to surprise that they are all tighter than before. Well..I'm not supposed to be surprise if you see me eating like mad even though I still go to the gym for dance classes and running.

Just on Sunday, the force to getting back on track, eat the right food, planning my exercise, getting all motivated. and finding the spirit back. I'm back on doing researches about latest exercises, food, everything that I need to support me back as "Suddenly Slimmer".

So with motivation and determination as my allies, the journey is begun.

PS : this is not just for dieting and exercising but everything in life..

Don't Like Being Sick

2011-09-16T17:24:00.002+07:00

Yesterday, first thing in the morning, I felt my tummy hurts, forced myself to work. When I got to work, I started to feel nausea, feverish and head spinning. I knew,I wasn't well. I finished the day feeling miserable. However, since I've brought my gym bag and I didn't want to waste it. I put my whole the rest energy to join 2 dance classes. Well..I ended up nearly fainted.

Today, I went to the doctor the result..my blood pressure is very low. She suggested me to take some rest. I know, I haven't rested enough. I had been juggling among dancing, practice for running and doing chores. So I guess this is time to rest my body.

Nobody like being sick. I can't go to the gym. I miss my dancing classes already. I couldn't dance to the max. I couldn't run longer enough.

Hopefully..I will feel better tomorrow.

Challenging Myself

2011-09-04T17:13:00.006+07:00

Having new love for running, I am very keen to educate myself the whole thing about running. For example, what food is best to consume before running and after running, how to run for longer duration without getting exhausted, how to avoid injury during running and still many more. I do really visual myself to be a better runner.

Another goal is..my holiday to Bali which is in 4 weeks time. The bikini body program is starting already. It's still contains running and weight training. To avoid over training, I have to sacrifice one of dancing days. It's sad, but I only miss 1 dancing day and hopefully it will work as expected.

Today, as I have done some researches and some recipes, I've made work out plans, eating plans and even resting plans. So basically, today is the official kick off for the challenge.

In Love for Running

2011-08-30T16:50:00.005+07:00

Although I know the benefits of running, I've had never fancy running. When my trainer taught me how to run properly, I still didn't have the interest to run for longer than 15 minutes. Running was a dreadful thing for me.

It all started when I had more time in the gym and I got bored with the classes. So, slowly I increase my time on treadmill, I did it by 5 minutes each time. With same speed but run longer. I did it every time I run. Next week, I increase the speed with same time length.

Without realizing it, I have already set some goals for myself. By the weeks go by, I can run for 45 minutes without stopping. My best time was 7km with 50 minutes of running...Not bad eh?

Now, every time I go to the gym I always spare 30 minutes on the treadmill for running, even though I have classes after wards.

Anyway, as a beginner runner, I've got some tips to share :

Start easy and start with short duration.
Focus on how long you can run and not the intensity
Progress gradually
Set a goal every week
Last but not least, be patient. It takes time to be a good runner, especially for long distance. I'm still learning to be long distance runner.

Well, I hope my post today will give more motivation to run. Cheers!!

Again..It's Been A Long Time

2011-08-29T11:00:00.003+07:00

Oooppps...I'm really lost track when was the last time I wrote in this blog. Not that I'm running away from healthy life. It's just I've been totally busy with everything (..and lazy too -_-).

I never forget my routine, gym 3 times a week ( at least, minimum ), dancing ( still ), and have balanced diet.

The recent updates is, these days I'm into running. Yes, I never know I'd like running. I thought running will be a boring exercise! Hail to the long distance runner ( even until now )! The fun of running because my dance instructor was away for few weeks. And as always I need some serious exercise. So I started running. First the time, how long can I run on treadmill, then I increase the speed which automatically increase the time.

So running has become my new regime. And I have idea what to write for the next post : about running!

See you soon...

Stop Looking At Those Numbers On The Scale!

2011-02-21T12:15:00.002+07:00

Yeahh, I got tired hearing my female friends complaining about their weights and they are just looking fine. Numbers on the scale don't represent anything. I told them what matter is whether you girls are healthy. Seriously, I have a friend who is fairly skinny but her cholesterol level is very high. Your appearance is not based on the numbers on the scale.

What really matter is you girls being healthy and happy. Stop worrying the numbers on the scale. Go to the gym, eat right, be happy, and have enough rest.

Gym Walking Time : Celebrity Fitness Gandaria City

2011-02-17T08:55:00.004+07:00

I know...I have been very lazy and busy to post in this blog. But it doesn't mean that I'm putting away my health conscious. My love for gym hasn't faded yet. As matter of fact, couple weeks ago, me and my friends went to the grand opening of Celebrity Fitness' new branch at Gandaria City. It was great fun. The pictures above are hip hop performances by the instructors. *Love y'all* Thanks for bringing the hip hop to the gym !

Of course, because I'm a big fan of Celebrity Fitness, I have to try and give a little visit. Since it's not far from Pondok Indah Mall branch and my house. About the club itself, it's nice good ambiance. The layout of aerobic studio is quite bad, I don't know what are the pillars doing in the studio. They only make the studio small. The floor is not really good for dancing.

However, the good part is the location. The mall itself is pretty attractive, lots of eateries,department store and theater. So, it won't be boring to wait for the classes.

Gym Walking : Special Class @ Celebrity Fitness Central Park

2010-12-25T20:01:00.007+07:00

stolen presents

Yaaayyy...I'm very happy to have special Christmas class all the way at Central Park. What was the special class? It's 2.5 hours of dance class!! How fun is that!! With my awesome dance mate Mega, we traveled all the way to western part of Jakarta. But it was all worth of time and effort. The class was very awesome, the energy was great..and we didn't forget to take pictures ( although all of them are taken before and after the class )...overall it's a very happy gym moment.

Locker's poser

Happy Christmas

Big time posers 3

Big time posers 2

big time posers 1

before the class

After all that fun at Central Park, I can't wait for the next special New Year class next week!! Same place and same time.

Always Workout Always Happy

2010-12-21T09:00:00.004+07:00

Having my plates, bar, step ready for my Body Pump class

Yeaappp!!! Working out is always been my one of best ways to let the sorrow away. I have had just recovered from another painful breakup ( with the same guy !! he always a cheater and a liar ). Again and as always I go to the gym, work out and join dance classes. Like in these photos below, proof that I don't sit around, sobbing, regretting what that ***hole had done to me. NOO!! I get up, and go to the gym! You will never regret yourself for having great passion in fitness.

Posing before the class

Almost time for Body Pump!

New Gym Routine

2010-12-13T10:04:00.002+07:00

Now since I'm working in the same area as my gym, I have a gym routine now. If usually I go to the gym in the afternoon after work. Now, I'm doing it in the morning. Quite hard in the beginning, because my body was not just to it. But after for few days, I get the hang of it. Enjoying working out in the morning. I have lost another 2kg of body fat.

Yaayyy...good for me!

It's New Year Already ( For Me )

2010-11-21T17:01:00.004+07:00

loving my new hair!! but it's not the only one that change!

2010 ends in just 42 days, but I'm feeling New Year already. It's all brand new me. From new hairdo, new opportunities ahead, working in new place, new routine, new perspective and perhaps ( hopefully ) a new boyfriend, new body ( I'm working out a lot harder these days with new program ). Whatever happening in my life right now are brand new me.

After the storm, I had ( my fiance is having an affair ), my life is totally changing. I don't know the God's plan for me, but I handled my problem very well. Of course there was emotion involved. With God's help, I'm moving on.

The exciting news is, my work is very very close to my gym! How cool is that. I wanted this thing to happen.
So, like I said, it's New Year already FOR ME!! And I hope for the people out there. No need to wait until 2011 to make changes. Changes can start anytime.

Give It Up To My Man....EMINEM!!

2010-11-17T11:34:00.003+07:00

Yeapp...HOLLA at Eminem! I love his come back album and being mature in his raps. It's all started on one boring morning and was watching MTV and there it was his "Not Afraid" video played.

Somehow like magic, it really moved me. That moment my whole life was falling apart. My fiance ( now ex fiance aka John Tucker ) is being a total jerk, I'm glad I made it through the storms he's been giving me.

Well, anyway, let's get back to Eminem now. Since his songs are in iPod and I keep listening to them while working out. The energy is huge, I feel the power running through vein listening to his music. What do you know, when I use to listen to up beat music for exercise and turn out rap can be motivating music. My weight training is improving, my muscle mass increased. I feel so GREAT!!

One of The Best Treasures : FRIENDS

2010-11-16T09:16:00.008+07:00

High on green tea...hahahahahahahah......

Just empty wine bottle...Love my gal Mega for her craziness

Outside the restaurant

The whole gang!!!

The pictures above are me with my gym friends, my dance friends to be specific. Dance unite us together and we become family. I love being with them, I treasure my moments with them. With them it's always filled with laughter. Special thanks for Hamdi Fabas who has been so patient teaching us breakdance moves.

Jakarta in Gridlock

2010-10-26T10:10:00.005+07:00

Photo taken in Jl.Antasari at 4 PM, flood everywhere, we were stuck in the same street for 3 hours.

Yesterday, the traffic in Jakarta was like hell! Flood almost in the main streets and caused huge traffic jam until midnight. My plans to give tutorial, then gym, then meeting old friend at FX were all canceled.

The heavy rain didn't stop for 3 hours. The Mother Nature really cried, pouring all her sadness to Jakarta. I was still lucky that my sister came to my house and gave me ride to my student's house. On the way there, we thought the rain would be like 10-15 minutes tops. Because that's been happening recently. So we were positive, nothing to worry about. Well..it didn't.....

Traffic was totally a huge gridlock!! For 45 minutes we didn't move a single inch. Took us nearly 2 hours for distance just 1 km. Many sedan cars pull over, because of the flood.

In the car, we tried to make the best of it. We sang, we played games, and thought about positive things.

We didn't make it home, the traffic was so bad, my sister couldn't drive any further. We checked in to the nearest small hotel and checked out 4 am.

What a night and what an experience...surely unforgettable.

PS : When I read the newspaper this morning, there was an earthquake in Sumatra, a volcanic mountain in Jogjakarta is going to erupt soon,many have been evacuated and it happened yesterday the same time when almost all Jakartans stucked in traffic. And somehow...I'm grateful..I'm still luckier..

I Need Some Serious Dancing

2010-10-24T14:10:00.004+07:00

Yeap, I need some dancing here. It has been too much weight training and just body combat. And this week was supposed to be "dance week" for me. But I only made it one, which was last Monday.
On Tuesday and Thursday when I usually have my dance classes, the instructors are covered with lame ones. So, I didn't bother to join. However, I used my time in the gym to do weight training.

Today is Sunday, I very often go to the gym on Sundays..but today is just so boring and I don't feel like carrying my heavy gym bag. It's been many weeks of Sunday I have never absent going to the gym and do Body Combat. Now, I get too fed up and I need dancing!!

My mood hasn't been good as well. I really need dancing. Dancing releases my stress, express myself, somehow dancing is the bond between me and friends. Dancing is always been good exercise for me.

Ohh..I need dancing, especially hip hop. I saw Step Up 3D the other day and how I want to dance.

Losing Weight and Weight Training

2010-10-22T13:50:00.003+07:00

I see lots of people, especially women gone through a rigorous cardio exercise for hours and hours. Well, I was one of them too. My belief that time, in order to lose weight fast is join lots and lots of aerobic classes. Two years later, weight training came to my life and I lost weight by doing weight training.

You see, losing weight involves many aspects, not just hours on treadmill, counting your calories intake, or starving yourself.

Let's say you happen to be quite obese and you have a high percentage of body fat. I used to be in that situation; I know what it feels like. Underneath that body fat you actually have a very strong skeleton and strong muscles. Your body has built up those muscles in order to carry all of that extra body fat when you move your body. Just the very act of standing up, walking across a parking lot, going up a flight of stairs or lifting your arms requires more effort when you're overweight, especially if you're obese. So the heavier you are, the stronger your muscles have to be just to allow you to do basic, everyday things.

Now this can actually work to your advantage -- if you manage to keep all of that muscle mass and bone density in place while you are losing body fat, then you can maintain the high metabolism that's associated with that lean body mass even while you are dropping body fat. But if you starve yourself, you're going to lose all the muscle resources you already have. It's a mistake a lot of people make. They try to lose body fat by starving themselves, and as the body fat vanishes from their body, their muscle mass also disappears. Why would the body get rid of muscle mass? Because, frankly, it doesn't need it.

The solution to all of this, the strategy I want to focus on here, is to engage in strength training while you are losing body fat. If you do this, then you will be able to maintain the muscle mass that you already have underneath your body fat while you are in the process of losing the fat. This will leave you with a greater proportion of lean body mass to body fat, meaning that you will be slimmer, yet you'll have the muscles that you had when you were overweight.

If you get rid of enough body fat in this way, then those muscles may begin to show -- if you're a man. If you're a woman, don't worry. You're never going to bulk up. A lot of women are mistakenly afraid of strength training. They think that if they pump a few weights they're going to turn into Lou Ferrigno overnight. They think they're going to have this competition muscle-bound body from lifting a couple of weights. Believe me, that is not the case at all. Most of those bodybuilding women are using steroids, and they've trained for years, even decades, just to produce that kind of muscle mass. Women are not built to puts on lots of muscle mass, so don't be afraid that you'll bulk up. Women who are afraid of exercising because they think it's going to make them look bigger have it all wrong.

The benefit doing this is that strength training will greatly increase the speed of your weight loss effort. It will double the effectiveness of any weight loss program you're on. Losing weight by calorie restriction alone is very, very difficult. In fact, personally, I've never been able to do that. The only way I've been able to lose body fat is to engage in exercise that includes both a strength training component and a cardiovascular component. My belief is that you cannot keep weight off just by modifying your diet alone, unless you happen to be extremely gifted with just the right genes that don't ever turn on the hunger signal for you. If you're in that situation, good for you. But you should probably think about exercising anyway, because of the other cardiovascular health and brain chemistry benefits that are derived from frequent exercise.

Find a way to start strength training today, and your body will immediately start showing results

What To Do After Workout?

2010-10-21T09:15:00.003+07:00

Many of us have a great workout routine. We drink plenty of water, warm up, stretch, work the entire body, and even get in some cardio. Then, after the last exercise, we promptly head back to the locker room, change, and journey home.

But it's not just that, what happen after minutes and hours after workout? The way you treat your body after workout might has direct effect on muscle soreness, strength, and growth and staying hydrated.

Here are what you have to do after workout :

Cool Down : This brings your heart rate down at a slow and steady pace, which helps you avoid feeling sick after a workout. Walking on a treadmill for five minutes is a good and easy way to cool down.

Stretch: Stretching allows your muscles to rebuild, growing bigger and stronger, and thus allows you to get the full benefit from your efforts.

Drink Water: It's recommended that you drink another 2-3 cups within two hours after you have finished exercising.

Exercise Extra: The longer you cool down after a workout, the less sore you will be the following day. So before you head home, make you sure you do what suggested above for maximum result of your training.

To get maximum result of your exercise, keep in mind to do the things above before you head home.

How Can I Resist Burger King?

2010-10-20T08:31:00.003+07:00

Call it as guilty pleasure. Last night, after 2 hours of exercise and 1 body combat class, the power of Burger King was calling me. My feet instantly moving to the restaurant.

Yep, I know..it should've been exercise first then have those junk food. But, I haven't have junk food for 2 months now. So I guess it's alright *justifying myself mode*

I know too that Burger King is not a healthy choice for dinner. It's high in sugar ( free flow of frozen coke, with same price ),high in simple carbohydrates, high in fat, high sodium. None of them are good for the body.

In my defense, now I go to the gym 5 times a week. So having guilty pleasure it's fine once and a while. As long not everyday or every week..make it like every month or so.

OMG I Haven't Been Posting Anything!!!!

2010-02-25T14:34:00.002+07:00

Ohhh my gosh...shame on me...claiming myself has a passion in writing but has been ages not to post in my own blog. Shame...shame..what a shame. But at least I have valid reason why I haven't been posting :

1. Simply because I ran out of ideas what to write
2. I was too lazy to write
3. I've been busy to write

A news flash for you people...now I'm teaching salsa and kickboxing for my fellow colleagues. Well..umm...the money not so good, but it's a good experience and challenge to teach something that I really like. However, how to teach salsa and kickboxing are in my list what of I need to learn.

90 Days Motivational Program : Day 2

2009-12-29T15:07:00.003+07:00

Now I'm on day 2 of my program. I gave a little twist to my usual routine exercise. If even during holidays I go to the gym in afternoons, today I did it in early morning, 8AM. A new experience and good to avoid boredom.

I'm working on my lower body parts, which are gluteus, hamstring and quadricep muscles. Training with machines still convenient for me instead of free weight. Before, working on the targeted muscles, the very must thing to do is 30 minutes cardio and wrap up with 15 minutes to cool down.

I'm still having fun with my motivational program and the hardest part of this program is maintaining the motivation and enthusiasm to focus with my exercises.

90 Days Motivational Program

2009-12-27T18:11:00.003+07:00

The program is designed exclusively by me and used by me. Although it's still in scratch, the countdown starts as December 27, 2009. Since today is Sunday, where I usually spend hours and hours in the gym. The kick-off, I think, it's pretty awesome. I started ecliptical machine for 15 minutes ( high resistance ), as my body got warmed up, I focused on my chest, back, triceps, abs and a bit of shoulder muscles.

Lots of time spare before Body Combat class, I broke down my exercises into :

Chest :
- Smith incline chest press
- Inclined dumbell chest fly
- Dumbell chest press

Back :
- Barbell good morning
- Rowing
- Back up

Abs :
- Ball sit - ups
- Torso rotation

For shoulder I only did shoulder press. And when I looked at the time, I stil had 1.5 hours before my Body Combat class. So, I used 30 minutes walking on the treadmill and 1 hour to rest.

I'm pretty happy with my exercise today and feeling positive about my own motivational program.

Oh yeah, you must be curious what's this all 90 Days Motivational Program ? Well, people I'm going to UK next March for 2 weeks holiday. Yaaaayyyy!!!!!!!!! And I want to look stunning in all my pictures.

So, I have 90 days, which is the very sensible time length to see the outcome.
Wish me luck, peeps!

Cheap Entertainment

2009-12-20T19:32:00.002+07:00

Need some good time? Just go to the gym, have a exercise!..Yeah..yeah...we've heard that for many many many times. Yes, I even have to drag myself to go there, going up on those machines for warming up or burning some calories. But in the end..I feel good about myself.

I don't go to the gym just for losing weight, it's something that can't be stopped. It becomes a habit. If I don't go for one week, I feel my body very heavy, lazy, bored, depressed and very lazy to move.

Again it's about giving a kick in the butt, don't let the lazy mood get over you. And you will find, exercise is the cheap entertainment, healer for body and soul. Why so? Imagine the amount you pay for clubbing or buy foods, then think about the impact to your body? It's just temporary. But, exercise? with the monthly fee you pay, you can go exercise any time you want. The result...healthy feeling, detoxicated, you'll sleep better and who knows you'll lose weight.

It's better to be healthy, faboulous, fit and less sad right ?

Getting Back On The Track

2009-11-29T06:48:00.004+07:00

Whether you are just recovered from your illness, been lazy going to the gym, birth of a chile hitting the plateau or anything that stop you from exercise. Going back is a challenge. You either can be unmotivated or very eager to start.

Although long long time ago you were a top athlete or top gym freak, your fitness level won't be the same as you were before. Your muscle mass is different from now and then. Your metabolism has changed. Thus, it's wise if you consult with physician before you start, especially for those who has just recovered from an illness. For the first goal for your comeback, just make exercise as a habit first.

Starting easy, don't be too hard on yourself. You'll get your pace.

Do some gym walking, perhaps your old gym already a little bit too rusty. Perhaps there are new gyms that just opened.

Find out why you stopped going to the gym earlier? Discover new you by making fitness program that suit you. Hire a personal trainer if necessary. He/she can help you when things get rough.

And don't forget to keep track of your progress.

Welcome back to healthy life.....

You're Going To Get Beat Up Along The Way

2009-11-24T21:34:00.005+07:00

Life is not a success-only journey. You're going to get beat up along the way

I found this quote while writing my journal, then on the way to the gym, I thought that this quote can be applicable on losing weight or keeping fit. Well, it's not literally that you'll get beat up during your losing weight process or maintaining you weight until you have bruises and stuffs.

Here's the thing, after the long hours of exercise and training, I attained my losing weight goal. But turn out it's just one success, it must be followed by maintaining it, and that's what I interpretation of "to get beat up along the way. "

How so? Because maintaining my success story is the hardest part. Imagine when I hit the plateau. Imagine when I'm soooo lazy to go to the gym, no motivation. Imagine when my crave for fatty food is extremely high.

The journey of losing weight and/or keeping fit doesn't stop just when we reached one success. Just consider we have reached one level then we continue to the next level. Another challenges come along. And that's the time for you to get beat up along the way.

But that's not you should worry, take it as a challenge, take it as "the rainbow" of your keeping fit journey.

To Walk For

2009-11-17T18:57:00.004+07:00

For some walking is an exercise that considered not important. You might say, this type exercise only burn little calorie. But don't underestimate the impact of walking. If you don't know how to begin to exercise, walking is the very first step.

It's the easiest exercise, low risk of injury and very cheap. You only need a pair of comfortable shoes. But I do wear sandals for walking to the bus shelter. The biggest challenge is motivation and developing a habit. Well..I get bored of walking sometimes but I always put in my mind, this is for my own good and try to enjoy the morning air.

Like all types of exercise, the key is start slowly and increase gradually. Try with short distance and short lenght of time. After you have formed a habit, you might want walking all the time and the distance you have passed so far will seem very short for you.

To maximize your walking, keep your posture right. Think of elongating your body. Tighten your abs muscles and buttocks.

Have a nice walk!

Want To Lose Weight? Spare Some Time

2009-11-04T08:43:00.003+07:00

"I don't have time to go to the gym"
"The gym is too far"
"I'm busy with work"

Those are the excuses that we often heard from people who actually want to lose weight. And it's just too bad. From 24 hours, you only need to spare 30 minutes from your daily activity each day to exercise.

And during that 30 minutes, you don't need to go to the gym. It can be just walking or jogging or cycling around your neighbourhood. There are different options to maximized your effort, take a walk to your office. If you have to take vehicle, ask your driver to drop you couple of kilometers before your office or park your car little bit further. Take your dog for a walk.

You need to take time for your own health. Try to do it for one week and see the result.

One Saturday To The Old Town That Once Called Batavia

2009-10-31T20:41:00.010+07:00

Today's post is not about health but more to leisure after tiring work. We went to one of Jakarta's sightseeing Old City Batavia where you can see lots of Dutch heritages especially the buildings. All of us had great time and the pictures taken were 144 but I just put some.

Welcome to Batavia!!!

Ok..ladies listen! Here are our itineraries for today

Woooohhhoooo....Batavia.....!!!

In front of the museum

On the steps

It was great ...now it's time to go home

It's Been A While Again

2009-10-25T22:12:00.002+07:00

It's been a while again after my last post. Busy with school work as usual, many things going on. Glad it's at ease now, at least can breathe again and no more sleepless nights thingking about what to do.

I can workout in the gym now. Start the low carb diet, start jogging and start doing the routine workouts that I have left for couple of weeks. Over all, I'm happy that the issue passed smoothly.

Good night.....gotta work again tomorrow...my students' performance, portfolio, semester exam and report...

New Saturday Morning Routine

2009-10-04T15:16:00.002+07:00

This is what I can quote "When one door closes, the other door opens "..yeap..my breakdance instructor is very busy and cut some of his classes ( oh no!! ). So last week, I decided got up early just to go to the gym. What do you know, it was good!

It's been two Saturdays and I've been enjoying it so much. Enjoy the 30 minutes on ecliptical machine, weight training for 1 hour and relaxing with Body Balance.

Ahhhh...what a life.....

Starting On Breakdancing

2009-09-28T16:18:00.006+07:00

Yeap, it was popular in 1970's and it's popular again these days. Breakdance it's street dance based which involve body movements, coordination and style. It's a also known the oldest version of Hip Hop. You might want to thank James Brown and Michael Jackson to bring all these breakdance moves.

Like any dances in the world, the very basic element you need is music. Hip Hop is not the only option. You can choose 70's, soul, funk, some people even use jazz tunes. My favorite is Beastie Boys.

Learning breakdance is quite tricky and can cause injury, thus having knee pads and elbow pads are essential. Just for the info, my knee got swollen practicin the moves. But if you are too shy or you think you have good flexibility wear long pants to cover your knees from bruises.

Breakdance considered as exercise, make sure you do some warm up before you hit the dance floor.

Another important element from breakdance is FASHION! I don't mean to advertise certain brands, but Nike and Adidas have very stylish dance clothing line.
The clothes and the color you choose should show your own personality. Wear t-shirt that fits but don't restrict the movement. Buy some good socks, 'cos breakdancing is lots of footwoork.

So far, the benefits that I get from breakdancing are ( apart from the happy feeling and look cool ) I gain more flexibility and of course found a new to train my core.

Happy Breakdancing!

Confessions of A Nikeholic

2009-09-27T18:38:00.006+07:00

Some confessions from ( my new discovered nickname )Nikeholic :

1. Bought another new pair of Nike from its dance clothing line ( love that golden logo print ). Since I'm into breakdancing and oldskool dance. Well, the outfit sort of draining my salary..but what the heck..I'm brokenhearted ( again ) and gotta look cool when dancing!

2. After for nearly 10 days splashing the swimming pool, kinda miss my gym. So yesterday, I was back in action as gym rat went to different clubs in same day. From Body Balance, Body Combat, Breakdance and wrapped with Street Jam!

3. My old love to my Spanish instructor, Xabier ( too bad he's gay ) is blossoming...I miss his classes and really enjoyed his Body Balance yesterday. Will come again for sure babe!

4. In love with Body Balance, feel enlighted with this exercise.

5. Dreaming about this latest edition of Nike..( oh god ). It's red and orange and can be synchronized with iPod....( hhhmmmm....I have the iPod but I need the SHOES!!! )

6. Making excuses to buy those Nike shoes, eventhought I'm broke..( wish I'm filthy rich..I would buy the whole store, if possible I'd buy the Nike company ! )

One Year Celebration

2009-09-08T21:48:00.002+07:00

Wheewwww...how time flies..! My blog is celebrating its first anniversary this year. Like all anniversaries or birthdays, I do have wishes for my blog. I hope more people enjoy reading my blog. I hope my writing skill can be improved. I hope myself to be stay healthy so more things to write.
Ok, I'm still tired from hip hop class and still having bad flu..so again...HAPPY FIRST ANNIVERSARY MY DEAR BLOG!!!!

Diet with Patience

2009-09-06T16:10:00.022+07:00

Our patience will achieve more than our force
-Edmund Burke-

For almost couple of weeks, I've been taught the art of patience, including about food. I'm a woman with huge apetite of eating. I'm also an emotional eater. As for this year, I made a promise to myself that my fasting should be better than last year.

So far, I have lost 2 days of fasting due to my bad sore throat. However, I learn really valuable things. I thought I could never live during this fasting month. I thought I would fail again. More temptations to just swallow those food.

But you know, as time to break the fasting comes, all those foods who seem calling me to eat taste ordinary. And I'm telling to myself "Hey..that wasn't so bad after all".

It takes a courage to be patient in dieting. Patience to wait for the result. Patience to resist all the temptations ( fatty food, deep fried etc ). We may fall during our patience, and when you fall you don't stay on the ground but get up and find that patience within you. If it applies in everyday living then it should apply in dieting as well.

Hip Hopping 'Till Your Problems Away!

2009-08-16T21:23:00.006+07:00

The HipHopper Chicks with Da Instructor

Wooohhhooooooo...what a fun day today! Two hip hop classes with my favorite instructor who reminds me of Wade Robson. And in the middle was Body Combat. How fun is that?? Today's choreography the instructor used Beastie Boys "Ch Check It Out" and for second class something from Old Skool none other MC Hammer "Too Legit To Quit". If couple months back when I broke up with my boyfriend ( or whatever he was back then ), I fell in love with Kickboxing. But these days..I found my groove back through HipHop.

Ahhhhaaaa...the famous hiphopper bunny before the second hip hop class

Well, I've been big fan of hip hop since I joined this fitness club,basically I love dancing. Whenever the blues attacks me, I bounce back with dancing. Unfortunetely, one by one the instructor left. Until this guy came along ( picture later ). I found my motivation to go to the gym again, although still feeling rather lazy doing weight training.

Hmmmm...ColdStone...another guilty pleasure

To wrap up the weekend and to forget my problems away...a large cup of Coldstone Ice Cream!! As my defense, I just did 3 classes and I'm going to the gym again next Tuesday for another HipHop Class!

Choosing The Right Personal Trainer

2009-08-06T20:45:00.005+07:00

Finding a right personal trainer is like finding the Mr.Right and I have a reason for that based on my own personal experience. First of all there should chemistry between the personal trainer and his/her client. When the chemistry achieved, the next thing is same vision and mission from both sides. The vision and mission I'm talking about here are the fitness goals, what programs does this trainer has for you.

The right personal trainer not just having same vision and mission, and chemistry but she/he must but certified and skilled in order to maximize your fitness goals. He/she should be able to protect you from injury and teach you the right exercise.

Don't underestimate his/her customer relations skill, it's part of the chemistry built.

Last but not least is think about the budget you have. Count carefully whether his/her service fits your budget.
As I said above finding the right personal trainer is like finding Mr. Right so don't be afraid to ask questions,shop around and take your time to choose the right personal trainer.

Busy..Busy...Busy...

2009-08-01T19:18:00.003+07:00

This post is my 100th post..but I won't considered this is a real post since it's more to a sad post. I've been busy with work so far, my students this year are very challenging and I need to adapt again with new class.

Luckily, I still make my time to go to gym for at least 2-3 times a week. I knowwww....it's not much and I need to make more. I wish for more hip hop classes at Pondok Indah club led by good instructors of course.

Apart from fitness life..wishing..day dreaming about studying journalistic abroad. Even short course...
DO wishes come true?

Old Skool Fever

2009-07-20T13:00:00.002+07:00

Always been a hip hop fan but this new hip hop instructor gives new groove to my hip hop class. He brings back the Old Skool...and boooyyyy...I love the old skool!!!And I'm totally in love with his classes. I feel my life is back! I can't wait Tuesday, eventhough it's far from my work but it's all worth it.
I'm wondering if I'm too old for the hip hop thing?

I Condemn The Terorists and The Bombings

2009-07-20T09:45:00.002+07:00

Yes, I condemn the terrorists and the bombings which happened Friday ( 17/7/09) last week. Not just the casualties but the daily life. With these bombings, the malls increase their security level and they don't use metal detector anymore but the old fashioned way checking the inside of the bag one by one. Which is ( for me ) a privacy assault. Why? because I often carry gym bag, and inside it are my private belongings. Can you imagine a male digging out my bag? Where's my privacy.
Another thing is there was rumor of bomb threat and caused the classes are cancelled.

I hate you terrorists, you make other's people life more difficult and don't make religion as justification to your evil actions!

My Guilty Pleasures

2009-07-09T07:23:00.008+07:00

Hey even top athletes or world record holders have their own guilty pleasures, right ? Since I'm a food lover, live in country filled with spices and great eating buddies. No surprise I have my own guilty pleasures, here they are in random order :

Nasi Padang ( Padang Rice )
Hmmm..a perfect lunch, this bento type with Padang style. Padang is another name for West Sumatera where its food rich with coconut milk and the green chilli.

Chilli Crab
I'm a cancer with crab symbol, means I love crabs and including chilli crab. Very delicious. BTW, when it comes to crab, I'm very selfish..so no sharing please!

Keripik Paru
These chips made from cow's lungs ( yikes sounds gross ) very delicious snacks and rich with saturated fat hehehehehe...

Rujak Buah

Indonesian style fruit salad with peanut and brown sugar dressing. I often crave for this during my PMS. Perhaps because of the sour , hot and sweet taste.

Sate Kambing ( Lamb Satay )

My family love this dish. This dish is very dangerous for those who have high cholesterol. Sweet taste of soy sauce combined with peanut sauce and completed with sticky rice and pickles.

Es Podeng ( Ice Podeng )

Indonesian dessert, great to wrap up the meal. Near my school there's this es podeng seller who sells his ice at 8am!!!! Best for hot weather like Jakarta.

There are more on the list such as french fries with melted cheese on top and others that I can't list here. Because it would be very llloooonnnnggg.....

Hot Yoga Anyone?

2009-07-05T12:23:00.002+07:00

Last Wednesday, I was on top of my plateau and dead bored playing with those weights. Then went to yoga studio to check the timetable. Hmm..hot yoga is on at 6 o'clock, I just gave it a go. I never been a yoga person, although I've tried some yoga classes but seems there's no fire flickering between me and yoga. But hey when hitting a plateau it's time to spice up the exercise.

Hot yoga is which the temperature set to 42 degrees celcius and it's just another name for Bikram Yoga. The challenge I felt : my patience!! Why? Since the movements are slow and the room temperature is heat up you might feel fed up with it and just want to give up. It was like in sauna and doing yoga for 1 hour! The sensation was great though.

The tips and caution :
1. Drink a lot of water to keep you away from dehydration.
2. It's wise not to consume any meal two hours before
3. If you're expecting, this is not a yoga for you because it raises the core body temperature
4. Make sure you smell good :P

Hmmm....

2009-06-29T18:09:00.003+07:00

Hmmm..yeaahh...my diet seems falling apart. Overeating is clinging over me. I can't resist the food around and this holiday I have more eating buddies. I'm too scared to look the scale. I'm still going to the gym 3 times a week. But it looks thats not enough. I'm overeating!!

Tonight, I'm determined to start my diet by cutting the carbs but ummm..how can I resist this kung pao chicked with fried rice ??Hmm..start tomorrow perhaps?

Holiday Workout : Swimming Time!

2009-06-24T13:48:00.003+07:00

One day after my birthday, let's say it was a good day. There are many wishes and spent the day with the one I love.
During the holiday, my days filled with...swimmingggg!!! Yeah, I love swimming. It's my first love of exercise. Luckily I have the access to the best swimming pool in town. The only side effect is dry skin but thank God there's lotion. So nothing to worry about, put on the bathing suit and jump on the water !!

Holiday..Holiday...

2009-06-13T16:30:00.002+07:00

Wow..it's been ages since my lost post. But now it's holiday so I hope I have moret time to write my blog. Okay, it's quite disappointing because I can't get my summer body back. Well, I haven't been working out and watching my diet.

Holiday plan? Not much, well actually I have no plan for holiday. Just going to the gym and eat?

Well,I'll see.........!!!

Fighting Temptations

2009-06-02T21:22:00.003+07:00

Giving myself a pat in the back. For 3 days in a row I manage to drag myself going to the gym. My body still feels heavy just to get there. But once I get there, I defeated all temptations. Like today for example. I was tempted to have sushi. But told myself I have to be focus and focus. Guess what..30 minutes run on treadmill, 1 hour lower body exercise and 15 minutes fat burn using ecliptical machine.

Well, even my situation no is filled with boredom. There was a bit of luck yesterday. I met my ex trainer. He was free and gave free 1 hour session. Wooohooo...I was lucky.

Plan for tomorrow? Body combat, upper body exercise and of course another 30 minutes run.
Go Alia..must stay in shape..don't let the boredom and sorrow get to you.

( Not So ) Suddenly Slimmer

2009-05-31T16:26:00.002+07:00

Yeah, I think I'm putting on weight. I do know why though. It's the boredom. When I'm bored I turn to food, not healthy one but high carbs one. Well according to research carbs makes us more relax.

The effect of course not good. Putting more weight and stuffs. Tried going to the gym today but didn't make sadness away. I felt happy when I was doing the training..it's blank again. Empty and lonely.

The boredom of course the same routine and less dancing classes. T_T

Glad I Decided Went To The Gym

2009-05-24T16:44:00.002+07:00

How good I feel after working out. I was faced with two choices in the morning, going to have my nails done or exercise. And I'm soooo...glad with my decision. Started with run on treadmill for 15 minutes then total body weight training, and wrapped up with BODY COMBAT! YAY!

Oh yeah speaking of Body Combat, the regular instructor was substituted with a rookie, still young but he looks okay. So I gave it a go...turned he's pretty good, had good sweat. I think he'd be great instructor someday. He's got the patience, his instructions were clear, he knows how to keep all the members motivated. So good for him.

Next, is my sister. Quite harsh with her today. I'm completely clueless with her. She's very obesed!
For years, I've been telling her to be more active. Even the doctors she met, told her to lose some weight. But she DIDN'T EVEN LISTEN! She finally joined in the same gym with me..but she has thousands of excuses not to exercise and now she discard the membership. Now she come up with new excuse : being pregnant! Hey I've seen lots of people pregnant but still active.

I have no idea what to do with my obesed sister. She's 5 years younger than me, but her body already looks she's been give birth for 10 times.

Is There Anyone Beside Him?

2009-05-20T05:30:00.002+07:00

Seems that my world evolve just around him. Try to be out from the "orbit" like going to the gym
( very lazy these days ), occupy myself with friends and family, watching funny movies, eat and so much more...but yet he's still in my mind.

Having crush in the gym didn't help, because I saw him bought a ring in a jewelery shop.

Grrr...I hate this actually.

To My Mum

2009-05-10T19:55:00.004+07:00

That's me on her lap

GOD made a wonderful mother,
A mother who never grows old
He made her smile of the sunshine,
And He molded her heart of pure gold
In her eyes He placed bright shining stars,
In her cheeks, fair roses you see
God made a wonderful mother,
And He gave that dear mother to me.

~Pat O'Reilly~

Though you are not here with us, you're still in our heart. Love you always....

Shoulder Exercise : Arnold Press

2009-05-09T13:47:00.008+07:00

Spice up your shoulder exercise with arnold press. This is my most favorite shoulder exercise using dumbbells. It gives wide range of motion as you lower the dumbbells well down in front giving that maximum stretch other shoulder exercises lack.

Here's how you do it :

1. Stand up right with dumbbells on each side. Position your dumbbells to your shoulder with palms facing you.

2. Similar to dumbbell press, in this exercise is the dumbbells are twisted so that the palms face forward at the top of the movement.

To finish the step, simply lower your dumbbells like the first position. Enjoy the workout!

Gym Sunday Supreme : Boy I Had A Blast

2009-05-03T19:25:00.006+07:00

It's Sunday and it's time to for gym! Today, I'm taking my 6 years old niece with me because every Sunday there's Kids Dance which she can join while I'm doing my Body Combat. Well, not just my niece I'm taking but my sister and my baby nephew Justin ( of course they are not joining any classes, just strolling around the mall while waiting for us).

I had a great time with them. Enjoyed my niece companion, we had a great meal at Burger King ( bad for meeee...!!!! ). Today it's just awesome. So thankful I've got them.

Happy smileys after workout

Before the workout

My Sunday gym stuffs ( pinky..winky )

Out From Plateau : Back In Da Gym..Yayyyy!!!

2009-05-02T19:51:00.002+07:00

Yeap..this chick is back in the gym! She found her groove back to hit the gym and do the exercise routine. Well, mostly just do the classes. But that's an improvement compare to previous weeks right? Thanks to the new instructors who just came and thanks to my Latin Salsa guru who's been totally amusing during his classes. And another trigger is I felt my body "so heavy".

This week itself, managed to go to the gym for 3 times. And will be going again for Supreme Sunday Gym ( just my term to get me motivated ).

Here are the things I did to get out from this plateau :

Download happy songs ( mostly R&B ) to accompany me during weight training
Download new exercises and dance videos from YouTube
Bring gym bag everyday
Uploading new motivations within myself.

Going Back To The Gym

2009-04-28T05:36:00.002+07:00

It's 5.35AM, about to go to work. My pink Nike gym bag already stuffed with all the gym stuffs hopefully after work, I'll be still motivated to go. Exercise planning ? Just total body workout with weight and little bit of cardio.

Hope to out from this plateau soon...

Still Finding Exit Plan From The Plateau

2009-04-26T13:26:00.002+07:00

Okay, it's been 3 weeks I'm trying to get out from this plateau and finding motivation to go to the gym. So far I have only managed 2 times a week with low intensity. Often I get sleepy while doing exercises, unless I do latin salsa class.

My friends say that I have to change the routine because I've been in the gym for years and years. Perhaps they are right.

But ummm...I walk almost everyday for 10 minutes..does it count? And not to forget I do house chores too. Then again..my diet seems very disorganized these days. I hope next week is better.

Getting Out From Plateau Part 2

2009-04-19T18:39:00.002+07:00

With extra dose of fat burner, finally managed to do 1 hour weight training and 2 classes ( Hip Hop and Body Combat ). My abs still looks flabby.

At home,I had another exercise : house chores!!!!!!!

I'm so dead tired, still heaps of laundry to be ironed..but oh what the heck...I'm going to bed.

Next schedule to hit the gym is on Wednesday..gosh I hope I still have the energy left.

Getting Out From Plateau : Fighting Over My Laziness

2009-04-18T19:59:00.002+07:00

I'm trying to go back to the gym again. Last Wednesday, I forced myself to go to Celebrity Fitness FX. Still lazy to do weight training, so I only joined Latin Salsa class. On Friday, no matter how lazy I was, dragging myself to go the same place. That time it was better, at least I did 1 hour weight training and followed by spinning class.

Now this Sunday ( which is tomorrow ), I have prepared everything for 2 classes: Dancing Queen and Body Combat. Before will do weight training. Let's see if I can do it.

I'm Hitting Plateau!!!!!!!

2009-04-13T21:38:00.004+07:00

This is bad...really bad..I'm hitting a plateau. My motivation to go to gym just evaporated,vanished in thin air. Gym seems not a best place for me now. I want to complain..I'm bored with exercise. I need something different. One whole week without gym still didn't make me miss the gym.

I do try to look whats the problem though and what I figured out are work; I get up at 4.30AM to avoid traffic, spend too much time on the road. Takes about 1hour 45 minutes from home to work. I have no maid, I lack of sleep, dancing classes have been reduced and no cute guys in the gym *sob*...last time I had a crush in the gym few days later I saw him bought a ring..noooo....*another sob*

Please help me recover from hitting this plateau!

Back To Work

2009-04-12T09:23:00.005+07:00

Everything must has end, so does my holiday. I had fun during the holiday..just it is too short ! ^_^
So tomorrow is back to routine chasing this green and white mini bus, full with people. The great thing about this bus is because it travels fast and the ride is breathtaking.
If you see the bus on the right...that's my bus.

And tomorrow is back to my students, lots of things to do : portfolio, report cards, school production and sport days.

So take a deep breath and get ready for work.....

Body Combat @ Home

2009-04-07T21:55:00.002+07:00

With average ( or perhaps rather below) IT expertise, I managed to upload some tracks of Body Combat. In the end, I spent the rest one hour doing full Body Combat of different releases from YouTube. And oh boy it was fun! The first time I did Body Combat at home. Wasn't so bad after all, as matter of fact I'm over excited now heheehheeh....

Cupcakes : Not Good As It Looks

2009-04-07T17:52:00.003+07:00

Cupcakes are everywhere these days. From birthdays to just a thank you symbol. I got some cupcakes as christmas gifts, my students gave away cupcakes as goodie bag.

Cupcakes come in different decorations, relatively inexpensive and many of them are so pretty and cute that it is a shame if you eat it. Here, I found some facts which might stop you to eat them :

1. A cupcake is equivalent to 3 slices of pizza ( ouch )
2. In general, one cupcake consists of 25o calories

3. A cupcake is high in sugar and high in carbs ( do you know what it means right ?)

4. Since a cupcake is high in sugar, so I can assume that a cupcake is nothing but an empty calorie.

Well,I hope the 4 facts above might give a second or third though to consume them. If you fancy to have cupcake/s,it would be wise to exercise in the next day ^-^

The Greatest Wealth

2009-03-23T19:16:00.006+07:00

How do you measure your wealth? By diamonds and gold ? Money in the bank? Some people call happiness is the wealth.

For me health is my wealth. You might want to argue with being happy. This is my argument; can you find happiness if you are not healthy? Think a lot of things you can do when you are healthy and think again if you got cancer, what can you do? Mind cancer, how about just cold?

Can you enjoy your life? Can you feel the sun? Can you reach your goals?

If you are healthy, means you are happy. Why? In order to achieve healthy life are exercise, balanced diet and enough rest. When you exercise your body produces endorphine, a natural morphine. Eating the right food, you are putting natural vitamins, natural immune system and detoxicating your body. When you get enough rest, you feel relaxed and recharged.

If you are healthy, you will be able to attain your dreams, you will be able to pass all the troubles in life means you will be happy.

Even we have all the money in the world, but if we just able to lie down in bed with nothing to do. Will you be able to enjoy your wealth? Take vacation, eat fancy food or just shopping ? If you are sick, don't you think your money just goes to the doctor, hospital fee, medicines etc?

We often forget to value health as our investment to live our life. Instead we often torturing our body with toxic. Remember sickness comes because our own fault, we invite the virus or the bacteria to ourselves instead building a fort for our body.

It's never wrong to enjoy life while you are young, but it is always right to enjoy your life in healthy way.

So be healthy and be wealthy..

A New Blog Is Born

2009-03-23T05:23:00.002+07:00

Yes, now I have two blogs. This new blog is my manifestation of my thoughts and words which just been wandering in my mind, which is irrelevant if I put it in this blog. It is my diary in reaching peace of mind, a journey of letting go and everything about it.

This blog can be found at http://journeyoflettinggo.blogspot.com

Piggin' Out

2009-03-21T17:02:00.005+07:00

Typical Indonesian Food Scene (for me this is really good scene!*smile*)

Oh my God, I turn to food for comfort! Hopefully this is just part of PMS. For whole day, nothing I did beside pigging out. By the time I woke up...bread with honey, just 30 minutes later banana chips. Finished with banana chips, had this sticky rice and risoles ( traditional indonesian food ). For lunch KFC's famous fried chicken! And dessert chocolate sundae.

Not to forget last night, I had beef satay ( very delicious ) with the sticky rice. On the way home from gym I couldn't resist the temptation of Coldstone ice cream.

As redemption, I did house chores...I hope it's enough to burn the calories. And I hope to get iPod chromatic soooonnnn.....

*Must go to the gym tomorrow.....must go to the gym....don't be lazy* contemplating myself over and over...

Peace At Last....

2009-03-15T17:29:00.005+07:00

This post is more about my lesson of letting go someone. Someone whom at first, had filled my heart with new hopes after a storm. It was painful, I was suffocated with hatred. I even planned a revenge, a very nasty one. Thought about him as my punching bag.

None of them helped to go through letting go phase. As matter of fact, I only nurtured hate and became the person I didn't want to be. Until last week, nothing I felt beside deep hurt and hate. Was good thing I didn't really use him as punching bag.

Anyway, got into my senses that I just had to bend on my knee and pray to God,"Please help me to accept this, please don't let the anger and hate overwhelm me".

All the hate and anger replaced with peace and comfort. I'm accepting what had had happened, accepting somethings just can't go my way, accepting he doesn't love me the way like I do, accepting everything.....the funny thing is I don't think of his face anymore as the punchbag.

Now, no matter how he had hurted me..I still want to thank him for giving me the opportunity to learn how to let go....

And peace at last............................

Don't Take My iPOd!!!

2009-03-14T09:49:00.006+07:00

Hiks...hiks...sob..sob...my iPod is just "dead". It was my fault, I forgot to take it out from my gym bag when I wanted to wash my gym bag and my iPod just soaked with water.
Ohhh....noooo....how could this happen??How can I be so reckless????
Anything but my iPod! My ex could leave me, my credit card can go... but not my iPod.
It's like my heartbeat when exercising, running on the treadmill, when the traffic is bad, when I need hip hop to dance with and when everything is blue. It's been my everything for nearly 3 years.

Now, it's dead..can't be fixed..*hiks* Please not my iPod... now must wait for 2 paydays to buy the new one....hiks...hiks...

Becoming Alia Balboa : Done Chasing Pavements

2009-03-07T18:32:00.008+07:00

Today, I actually had the great ever opportunity to practice my kickboxing lesson with the actual person. The person whom his face that I had always thought as my punchbag. Why I didn't do it?First thing was just be calm and second thought... I could get arrested for attacking someone and that's not good.

Well anyway, I'm glad I didn't. There will be more kickboxing lessons coming, have more energy to let out all the anger, sadness and hatred. However, as much I wanted to think about his face while doing the punching and kicking. Somehow it didnt come out. I have accepted the pain and let go the hate. No matter it hurts and no matter how my heart is boiling with anger, I hope to be forgiving.

For the ladies out there : the best revenge when somebody hurt you is just go to the gym, get yourself healthy and stay in shape. That's I'm doing even there's still feeling for him, missing him etc just hit the gym!
Beside it's more fun being healthy and in shape bitch than one angry bitch with a vengeance.

Oh yeah...one more : as much I want to buy more and more Nike outfits and go shopping as justification to cheer myself..I decided to cut my credit card off. That's another THE HARDEST THING TO DO! Way hardest than let go my ex.

Bring The Sexy Back

2009-02-24T11:59:00.001+07:00

The muscles in the back are some of the largest in the body. They provide the support and protection that your spine needs as you go through daily life. There are some muscles in the back that are a part of your core muscles that will help you to be strong and coordinated. When you develop your back muscles, you will be getting a very sexy look while you make you are making yourself stronger.

Many alternatives available to train your back, but these two are my favorite and the most I often do :

DUMBELL ROWING

GOOD MORNING

This Is Me..Outside Gym Life and Teaching Life

2009-02-21T15:19:00.017+07:00

The Bday girl and her lovely,beautiful and fit muse*hihihih*

While waiting for our lunches

It's been another two weeks I haven't written anything in my blog. Very busy with work, looks that my writing ideas sucked into making lesson plans, parents teacher interview,school production and personal life.

Anyway...last week, I went to my friend's birthday lunch. She is my fellow writer and colleague. This week, due to my lack of inspiration just sharing the pictures...the other part of me as gym junkie. BTW thanks to Mira for her wonderful birthday. Love the restaurant darl....very cosy and warm

My eating,drinking,shopping,colleague BFF

Drunken Masters

Books are our friend*lol*.....two lovely writers

After a nice and hearty lunch

To Diet For

2009-02-08T16:37:00.004+07:00

When you hear the word diet, what comes in your mind? How would you define a diet ?
Before, my definition of diet was skipping meals, restricted food intake and any effort to lose weight.

I met a girl last night in a gathering, she's been smoking and skipping meal just to lose weight. She said it was her diet. I wanted to be preachy about it, but it's her decision..just feel pitty.

Diet for me now is feeding your body with right nutrients in order to make myself healthier. Not just number on the scale or doing a yo yo diet.

A diet should be not a quick fix to reach your so called ideal weight but it should be a change of lifestyle, a change of to healthy eating habit.

Becoming Alia Balboa : part 2

2009-02-02T22:07:00.003+07:00

*kickboxing face* hihihhii..too cute not so fierce

*front kick*

Just sharing some of my pics during my kickboxing , they are quite blurry but next time I hope better...

*getting ready for front kick*

DietWeightLoss-O-dRama

2009-02-01T18:18:00.003+07:00

A looking back over my shoulder of my weight loss drama. I never thought losing weight could be so much drama. But do you feel the same?
Do you feel when something bad hit you and nothing you want to do beside eat fatty food and feel sorry for yourself? Moi..Been there...

Don't you think my weight loss now came easy..I had my ups and downs. I had frustration with my diet, when the scale wouldn't go to the left. When I had break up, when I things just didnt right.

Whether you realize it or not, dieting and weight loss somehow has effect on you psychologically. That's my personal opinion after everything I've been through.

It's all about mindset and yourself. The success of diet and weight loss not because of top personal trainer and top nutrionist. But it's in you.

YOU ARE THE KEY! yes...you are the one who determine your own success. When you lose the spirit nothing you can do beside whip yourself to go back on track. I know it's hard, especially if you are grieving but just do it.

It's happenning to me now. I'm having a painful broken heart and boy how I want to eat all those fatty food! Well I did though, but still in manageable portion and today I just got back from gym instead of feeling sorry for myself.

By the way, a little tip...if you just broke up...join boxing class, trust me you will feel a lot better. Today I had body combat class and I thought of his face during punching and kicking..you know what...IT FELT GOOD!!!

So, again...the success is within YOU!

Common Faux Pas When You Exercise

2009-01-26T16:14:00.010+07:00

Exercise looks very easy to do, you go to the gym to exercise, do weight training and join the aerobic classes. But how come you're still not getting the result you desire ?
Check out the common mistakes below and perhaps you've done the same thing.

Too eager,too excited and too soon : This usually happen to people who want to lose weight fast and looking for quick fix. They have the tendency to exercise frequently and excessively and they don't know their fitness level. It is important to find the right balance to ensure that your body gets necessary rest.
Improper Technique : Perfecting proper weight training techniques can be difficult. There are an infinite number of incorrect ways to complete the moves. Without proper guidance, it is easy to perform exercises incorrectly. This can easily lead to injuries.
Wrong Type of Workout : Where did you learn your exercise? Just watching from people? mouth to mouth?common myths? When I didn't see any result from my exercise, I decided to seek professional help and which was very helpful.
Not Eating Right : Diet and exercise are like the referee and his whistle it connects with each other. Many people are in denial about the foods they eat and especially the quantity consumed
Fixtating On The Scale : We often see our results just from the scale only, but you might want to change the way you think. Try to measure your success with your blood preassure, your increased endurance and your fitness level.

Gong Xi Fa Chai...another wishes..another blabbing

2009-01-26T13:48:00.006+07:00

Another new year celebration, this time for Chinese New Year. I dont celebrate Chinese New Year though but it's public holiday here in Indonesia which give me another year to cherish.

No resolutions have been made but I do have wishes, perhaps not so important...but this is my blog..I'll write them anyway....

1. Nike outfit ( again...?) sorry guys..I have big fetish on Nike.

2. Live closer to my gym

3. Sipping my martini or ice tea at Loewy

4. Finding my soulmate *no more broken hearted please* hiks...hiks....

5. Book published

6. Body and hair treatment fee voucher

7. Famous fitness and health writer.

8. A place in Oakwood

Well I think that's all...for this time...GONG XI FA CHAI EVERYONE

Starting Low Carb Diet

2009-01-26T09:07:00.004+07:00

When my trainer asked me to do low carb diet to lose weight, I was shocked and hesitated. To be honest I'm not a good dieter and wasn't ready to give up my favorite food.

So, as a newbie, I started to browse the net everything I need to know about low carb and let me share my tips as low carb dieter :

Don't go extreme : means don't totally eliminate the carbs from your diet, have healthy with high fibre for breakfast. In the beginning I only crossed carbs for dinner only and gradually reduced the carbs for lunch.

Educate yourself : find as many information about low carb and pick the one which suits you best.

Get support : be with positive people since you are changing you life style.

Go for protein and good fat

Last but not least...exercise!!

I've been a low carb dieter for one year but the flexible one even when the time my goal was to lose weight.

Don't Stop Me Now!!! sing with me people

2009-01-25T19:55:00.005+07:00

Eventhough there is something grief at this moment and my mind quite occupied by it, I still go to the gym, still eating the right food and definetely still looking good! Believe me..and I'm working on upgrading myself.

Anyway...when I was packing for gym I thought of this song by Queen without waiting I logged on Imeem and keep listening and singing this song the whole day as I was doing my gym routine..as matter of fact I'm listening to this song while I'm writing to keep me energized!

Open your YouTube or Imeem and sing with me (lyrics below ) and let's bring out the legendary Queen with "Don't Stop Me Now"

Im a shooting star leaping through the sky

Like a tiger defying the laws of gravity

Im a racing car passing by like lady godiva

Im gonna go go go

Theres no stopping me.........................

Becoming "Alia Balboa" :)

2009-01-12T00:12:00.003+07:00

Anyone remember the legendary Rocky Balboa? I might follow his path, not become the boxer but copy his training.
Last week, the gym gave me the opportunity to join the introduction training ( for free and it supposed to be for personal trainers in upper level ) of kickboxing. It was like love at first sight and couldn't stop thinking about it.

For short, I made negotiation with the gym and it went well ( kinda ruin my financial plan ). So guys, within few months this chick will have kickboxing certificate in her pocket and I might write about kickboxing to kick your exercise.

It won't be easy training though...

Love Is In The Air - Valentine Fitness Challenge

2009-01-09T07:54:00.008+07:00

Still looking around what to motivate going to the gym, go have a look to your calendar and yes..there's Valentine's day! You have approximately 6 weeks to challenge yourself. Of course I'm not encouraging you to lose weight drastically, let's set up a goal that you will lose weight at least and maximum 1kg/week.

First thing you have to do is make your own workout plan. You can copy mine below or you can modify according to your needs or fitness level. The best part is make your own workout plan as cute or just design as you want it. Since it's Valentine..why not put cute little hearts and with many pinks?

Secondly, make your own photo of before and after. Thirdly, keep track of your waist measurement instead of your weight. Fourthly, reward yourself by body treatment not with food.

Just for a reminder, if don't have a date by Valentine's day at least you boost your fitness level and confidence. If Valentine is about love then let's celebrate Valentine by loving your body and health. Good luck with the challenge!

I Believe I Can Chest Fly

2009-01-08T18:14:00.013+07:00

Chest fly is another way to work your pectoral muscle, this is one of my favorite chest exercises. Chest fly make a nice complement of push up and chest press. In order to avoid hurting your shoulder is you'll need lighter weight to do this exercise. Also take care when lowering your arms.

Since my I like to challenge my core, I prefer to use exercise ball instead of bench. But if you think your core is not strong enough, you may use the bench or step.

A. The starting position is lie on the ball with your upper back and head supported by the ball. Grasp dumbbells in both hands by facing to each other.
B. Keep slight bend in elbows and stretch dumbbells out to side.
C. Slowly return to starting position ( A ).

Finding Motivation

2009-01-05T20:24:00.002+07:00

How many people in this world who are so eager to lose weight but just within few weeks, you'll hear the same lame excuse again, "I easily get bored", "I don't have time" or simply just being lazy. Your motivation just disappear in thin air. You feel frustrated and find yourself in the old routine.

If you are a beginning to exercise person, then finding the right motivation at the right time can be critical to your success. You might get motivated when you want to lose weight to have the bikini body. Whatever the reasons for starting exercise, congratulation on just starting.

Now, the hardest part is to continue to exercise. The key is to keep in mind what is work for you. You must find your own motivation, deep inside yourself. I can yanking or blabbing about the importance of exercise but if the motivation doesn't come to you, then nothing will work.

In my opinion, exercise motivation is unique for each person.

PS : This post is inspired by Lance's Sunday Thought for The Day : "The golden opportunity you are seeking is in yourself. It is not in your environment, it is not in luck or chance, or the help of others, it is in yourself alone."-Orison Sweet Marden--

I think the quote above can be applied when you need exercise motivation when you need it most.

January 1, 2009

2009-01-01T23:19:00.005+07:00

The first day of 2009...I started with birthday lunch with friends from gym, then followed with Spanish Rythm class...It was soooo FUN, we couldn't stop laughing and exciting. None of the people came out from aerobic studio with along face. However, I couldn't upload the video of the class, even the pictures are bad. It would be more than words..how happy I'm and while I'm writing this post, I'm watching the video.

Oh yes, one of wishes on my previous post came true, which is light weight laptop.

Well, I had so much fun and I'm happy that year 2009 is started with a smile and I hope it will continue that way.

Easy Push Up

2008-12-29T22:47:00.005+07:00

If you think push ups are just for army buffs or men only, you might think again. Push up is very beneficial for women, especially to train your tricep and chest. Below are the pictures to do the easiest push up.

Position A : Place your palms flat, arms open as wide as your shoulder, including your legs.

Position B : Lower your body slowly without changing any position and pause for a moment.

Tips :

To isolate your chest more during a push-up, widen the position of your hands a little bit. If you want to work out your triceps more, do the opposite and bring your hands closer together so that they're under your chest.

Kickstart New Year with New Workout Plan

2008-12-29T20:28:00.003+07:00

It's that time of year again and what I've seen the number one New Year resolution is to lose weight, and it's not really that difficult. But many expect such thing to be done in overnight, and they tend to lose their motivation when it doesn't happen. You didn't gain weight overnight, so you won't lose weight in overnight either. Took me 6 months to lose weight and took me discipline to achieve that.

In order for a workout plan to succeed, a person must know that the weight scale won't go down by just first clutch of a dumbbell. Exercise must be part of regular routine than short term solution.

Joining a gym is one of many ways to start the fitness routine. But often motivation disappears after few weeks. According to the statistics, it is found that about half of the people who begin an exercise routine quit after six to nine months.

Personally, making a workout plan is very enjoyable, it is like making my own lesson plan. I type my workout plan in my laptop with cute fonts. Let me share the other tips :

1. Sit down with weekly calendar and determine how many days of the week you are willing to exercise.
2. Balance the cardiovascular exercise and weight training.
3. Commit yourself to follow your plan.
4. Follow your schedule at least one month.
5. If you are beginner, hire a personal trainer or find a buddy who is a fitness freak to motivate you and show you how to use the machines. Other alternative is browse the internet about exercises.
6. When you make your workout plan, make sure you put something you like.
7. Always vary your exercise to keep you stick with plan.

Hope my tips above will help you to attain your new year resolution and HAPPY NEW YEAR!!!

SMILE! and The Whole World Smiles With You

2008-12-21T07:34:00.004+07:00

The title above it's another my favorite quote and when you see the picture above, don't you feel you want to smile too ? A smile is very related to our fitness. Why so? a smile can improve your health level, your stress level, and your attractiveness. But it's not just it. Smiling can boost your immune system, smiling also releases endorphins, natural pain killers, and serotonin. If you have high blood pressure, try to smile and see the difference.

Or when you are on your weight loss program and it seems to fail, just smile..it will brings positive energy and give your spirit back.

As for me, it takes practice to smile and it wasn't easy task. At first, I was just faking it and I was even nervous just smiling, until I can actually smile even to my sorrow moments.

So, when the world brings you down, put a smile and the world will smile back at you. But before you smile, I have a little tip : don't forget to brush your teeth :)