LTW7 Central - Physical Activity #11

We are doing boot camp for number 11 physical activity :) 

There are 5 stations and they all quite tedious but surprisingly one of the motivator say i am fit :)

LTW7 Central - Physical Activity #10

Today we had Kpop dance for Physical Activity 10, even though I look stupid dancing but I am enjoying this session.

Friends make Fitness more Fun?

This weeks homework for LTW7 - find frenz or group to jog / do some activities together. Jogging with frenz may be a good way to be motivated - jogging with Thaubah, her stamina improved so fast that I could barely catch up with her... Love running with her as we will be gossiping and luffing about our colleagues while jogging. 

There are some pple I never like doing activities or to jog with... Some irritating assholes whom is god damn fake. They are not motivator, but some bitch who loves to somehow demoralized you in an "encouraging way". They sounds so god damn real being concern about you yet seems so sarcastic... Activities they can't do, they gave excuses that they have old injury and their age, but when you can't do it due to your old injury, they think you are bullshit. They are the cause to your mental breakdown, is either you fight the devil or lost the battle.

Seriously m I mentally sick?

Dear Bitch, 

Because of the mental torture you gave me, I will fight with you till you drop dead. I will show you I can make it one day and till that day kindly save your fake congrats because I will not appreciate it.

Thank you.

Regards,

J.

LTW7 Central - Physical Exercise #4 & #6

We had 2 kick boxing session 12 & 19 March 2014.

Benefit of Kick Boxing for Woman:

• Melt Fat Fast
• Tone Your Entire Body
• Learn Valuable self-defense moves
• Take out Stress and aggression
• Feeling Sexy and Confidence

I enjoyed the kick boxing session and had lots of fun. The warm up is like aerobic, a bit of hopping then came the serious kick boxing move where we kick , punch, upper cut and block. I perspire a lot today, and leg sore ~>.<~

12 March 2014

When I reach home, I felt that I didn't have enough abs training and randomly pick up an abs exercise, did 2 reps of 10 before bed.
No 5 is quite hard, when i tried to push my hips upwards, i felt the abs tighten and strain but that's a good one!

LTW7 - Central Physical Activity #3

Today's Physical Activity is to teach us how to use a resistance band. The workout is mainly training our arms...and there may be some band snipping tragic.

Nutrition Workshop @ SMU

We are the Cauliflower team!!!

This workshop is a general basic knowledge on how much intake we need in order to lose weight. The most ridiculous things facts is to lose 1KG of body fat, you need to have an energy lose of 7,000 kcal and it takes 7-14 days to burn 1 KG of body fats. So it would take a century for me to burn 20kg go fats ~>.<~

There were also talks about alternatives of food such as replacing rice with whole meal grain and remember to half your intake. Everyday u take 1 bowl of rice, now try taking half bowl. Lunch muz include fruits and vegetable, 2 serving each a day...fish twice a week. Especially exercise, first 20 mins of the exercise is to burn sugar, after that then fats start burning so it's best to exercise 45mins to an hour but first timer should take it easy.. Start with a 15-20 mins exercise first. Most importantly plain water!!! And drink before every meal....

We also had some activities to play. I was so surprise that 2 rolls of popiah is less than 200 cal means we can eat it everyday! Others include yogurt with fruits, popcorn salted, pandan cake, thosai...

My team mate is so cute.. She stated take 5 mins to eat a Mcflurry and need  1 hr 5 min slow jog to burn it.

After effect...

After yesterday's strenuous workout, I woke up with a sore thigh.. Is my fats burning ? I have 4 days to lose 2 KG *whoosh*

LTW7 - Central Physical Activity #2

Today's activity was quite tough but easy which can be done at home.

First Half session:

Squats

Squat exercises are great for a total lower body workout.They effectively work most of the major muscle groups of the butt, hips and thighs. Adding weights (dumbbells) to squat routine engages the muscles of the upper body, giving a full body workout in one exercise. Repeat the exercise for a total of 2 to 3 sets of 10 - 20 reps, beginner should start low.

Burpees

Burpee is the ultimate full body exercise. Just one simple movement tests both your strength and aerobic capacities. With each repetition, you'll work your chest, arms, front deltoids, thighs, hamstrings and abs. Because they are such an intense workout, the burpee is one of the best exercises to burn fat. 

*It makes me nauseous and light headed LOL

Reverse Lunges

To perform a Reverse Lunges, stand with your feet slightly apart, place your arms at your hips, back straight and abdomen tight.Take a step back with your right leg, lower your body toward the floor until your front knee reaches 90 degrees and your back knee nears the floor. Press through your left heel to return to the standing position and repeat the exercise with your left leg.

Reverse Lunges is a simple exercise which work on Quadriceps, Glutes, Hamstrings, Calves and Abdomina muscles.

Jumping Jack

• Assume an erect position, with feet together and arms at your side.
• Slightly bend your knees, and propel yourself a few inches into the air.
• While in air, bring your legs out to the side about shoulder width or slightly wider.
• As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
• Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent

Second Half Session:

Flutter Kick:

CrissCross:

Bicycle Crunches:

Bridge:

After all these exercises, my legs are wobbling but had lots of fun n sweat.. And the cute trainer Nicolas *^.^* *motivated to lose 2kg this week* 

All the exercises are quite easy, I can do it at home  every night before I sleep :)

After the workout I was hungry :( noodles or rice is the question .. Meat ball soup is the better choice? I dabao home n added more vegetable to fill my big tummy

LTW7 Central - Physical Activity #1

I am so excited for Lose to Win 7 first physical Activity Session. The Activity was initially held at 20 Cantonment close but had a last minute change in venue to Health Promotion Board instead as there was a funeral going on there. LOL so heng!

Having the PA held at Health Promotion Board is so much better than some stupid HDB Multi-purpose Hall with no toilets and water cooler. The session started of wasting quite a bit of time explaining about exercise safety and forming of groups.

So today we had circuit training...

1. Jogging on the spot interval. - Slow 30Sec jog then fast 30 Sec jog, repeat.

2. Regular Squats

• Stand Straight with knees relaxed, feet hip-width apart and toes slightly turned out, hands by the side. 
• As you bend your knees, extend your arms, tilt hips back and slowly lower like sitting on an invisible chair. Keep back straight and upper body muscles in a tight contraction.
• Aim to squat down until your thighs are parallel to the floor.
• Lift up Slowly from the squat by pushing with your heeds.

Squat exercises are great for a total lower body workout.They effectively work most of the major muscle groups of the butt, hips and thighs. Adding weights (dumbbells) to squat routine engages the muscles of the upper body, giving a full body workout in one exercise. Repeat the exercise for a total of 2 to 3 sets of 10 - 20 reps, beginner should start low.


3. Tuck Crunches

Lie on the floor with hands lightly touching ears, knees bent. Raise upper body towards knee, using strictly abdominal muscles. Exhale through your mouth while lifting off the floor, inhale through nose and lower back down slower.

Crunches are an exercise that target your abdominal muscles, toning and strengthening.

4. Push Up

Place knees on the floor and the lower to the ground like normal push up.

Push ups up focuses on strengthening the upper body and core along with triceps.

Oh man! I got difficulty doing my push up with the knees on the ground. *ouch*.



5. Jumping Jack

• Assume an erect position, with feet together and arms at your side.
• Slightly bend your knees, and propel yourself a few inches into the air.
• While in air, bring your legs out to the side about shoulder width or slightly wider.
• As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
• Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent

It's an hour session but the trainer spend too much time talking at the beginning, the training wasn't that tough yet short. Nevertheless, I am god damn motivated to trim some fats becoz... the trainer is soooo CUTE!!! LOL

*All information are taken from websites.