AT LEAST

naper at least ek tajuk gue??
sebenanyer ader sedikit improvement i wanna share with u all my beloved readers
wlpun achievement tak sebesar mana
tpi at least ader reduce ckit
semalam i went to celebrity fitness OU
so amik kesempatan utk timbang semula my current weight n of course my body fat
after dah about 2- 3months
last time my records were:-

body fat= 34.8%
fat to lose=9kg
berat =59.1kg

and 2 hari lepas result terbaru
body fat= 30%
fat to lose=7.2kg
berat =58.0kg

so total weight loss = 1.1 kg tapi body fat reduce 4%
although my target body fat is 20+% jerk, tapi at least dah reach 30%
suraya, work harder!!!

after long 2 days

I've been quite busy this two days

relly in tense becos of some prob n bebana kerja

tapi semalam hr yang sgt menyeronokkan

bertemu dgn geng² forum cari thread langsing yg kusayani

tahnks sis polin, aini01, tembamgirl, peachlily, sis shida n darren

you ols make my life more happy

all problems are gone when i saw your face guys

we have a good gath

thanks all for coming

thanks to sis polin for the souvenier

thanks also sis shida for the best brownies n bahulu gulung

hope our friendship will everlasting

amin

update workout ptg tadik: JM shape up
then pekena tosei mahbub(my favourite in BANGSAR)

dgn tandori...
tak rasa berslah sgt makan sebab quite healthy the menu
plus dh baca this artikel
BAKAR KALORI DULU: Makan malam bersama keluarga tidak mahu dilengahkan.Tapi, jgn lupa ke gim dahulu.Latihan kardio sblm mengambil makanan tinggi kalori dpt menangkis lemak di tubuh anda.Penelitian dr University of Michigan, USA mdapati wanita yang berolahraga sebelum makan, meningkatkan kemampuan tubuh utk membakar lemak
hehe
credit to RAPI

sgt2 moody pagi tadik tapi sabor jerlah,small matter so malas nak layan
update my bfast: perancangan awl nak mamam yang berat
last2 kugagahkan bawak bekal 2 keping breakthru
then hasilnyertambah baked beans, kuah sardin , scramble egg
nie after eating,x habis lagi half roti tuh
then for lunch berkesempatan memasak sendiri
so amik brown rice, sup sayur, telur dadar
simple but mengenyangkan..hehepetang nie workout SHAPE UPand pilates jerk kot..huhu
maybe dinner with thosei..nak hang up ngn friends

huh..penat

erm..i'm writing and update this blog dalam keadaan masih lencun berpeluh gara2 JM3 sebentar tadik
memula duk pikir nak wat w/o per sebab mmg jenis cepat bosan...huhu
so update for today
bfast= nasi lemak less than sesenduk, sambal bilis, kcg, telur rebus (white only)+ lots of cucumber
nescafe 1/2 gelas
drive balik KL
snack pagi= sepotong orange kek (kecik) + plain water
jumpa student2ku(geram cos dieorg suka wat keje last minute)
lunch= nasi ayam hainan pok ya pantai dalam(one of may favourite) teh o limau suam, air suam
snack teatime= 1 packet oat munchy hazelnut n semug HL low fat milk
WORKOUT ptg: JM3, but part kickboxing with dumbell ganti btl bedak sebab tak larat ngn 4lbs dumbell tuh(mesti sis polin gelak bacer nih)
oklah setakat ini sajer
jap gik mau kuar pasar malam
maybe makn yong taufu jerk kot for dinner

ok..seperti yang dijanjikan, i'm gonna put my picture after jog semlam
sonok sgt cause dh lama tak bersenam kat outdoor..hihi
next nak update today's menu and workout
pagi tadik no workout..bagun2, mandi
have a BIG bfast
pulut, lauknyer sambal, kari ayam, sardin
air teh..sedap sgt2
then after bertenet di forum CARI
of course insap tetiba= did pilates (arm sculpting + abs)
then pi umah arwah atuk..layan cousin2 ku yg comel smabil tgk melodi
lunch at 2pm= nasi sesenduk+ sayur taugeh, ikan kmbung rebus yg digrg
then my favourite telur ikan..sedapnyer
dah habis nasik aku pi balun lagik seketul telur ikan









nampak tak telur ikan yang size sebesar ibu jari kaki tue..sedap sgt(sebenarnyer besar ckit dr ibu jari kaki)









pastue ptg mak suh drive teman dia pi shopping
dptlah ku rembat HL low fat milk choc, breakthru bread n also anlene concentrate 4 kotak
thanks mum
pehtue before kuar ader snpa gambor ngn baju my sis
dulu nak masuk pun tak lepas baju nie
skang just nice
hop to kurus some more sebab msh nampak abs tak cantik pakai this pink shirt
korang layan jerlah eks sebab hrnie terlebih rajin amik gambor bebanyak
ok itu sajer setakat ini
thanks sudi baca kemerepekanku yer
cyg korang

copy and paste

hehe..my diet n w/o routine for smlm..just cut n paste from forum..hihi
malas type
gambor jog semalam tak tempek2..nanti2 lah eks
update semalam
715 am=jog with full intensity..ahaks, 1 round besar tasik, 2 pusingan kecik, sky walker machine 500x
bfast= half nasi dagang, semug nescafe, cakoi 1
lunch= nasi sesenduk and half, sayur terung+ kacang botol, ikan tenggiti kari less gravy
snack1 = roti bakar (peanut) kopi o
snack 2 (pi umah org)= teh segelas, ckit (1/4 lompat tikam), i piese small fried banana
WORKOUT 2=JM2 (finished strong compared to before)
dinner at 7pm= laksa sesenduk tapi kuahnyer sinfull, i piece ayam breast part less gravy, 2 biji pajeri terung
malam= kantoi jajan2 kepek ckit2 n makan pulut dalm half senduk with sardin(dpt dr kenduri
kesimpulan; byk makan semalam, nasib banyak exercise tapi tetap rasa bersalah
nak wat camno den kat kampung (alasan..)

RAYA..hehe

Kira RAYA lah kan sebab dah habis puasa 6
rayaku tersamalah plak ngn deepavali
patut malam tadik goreng maruku..hehe
tapi rayaku dimulakan dgn aktiviti jogging di pagi hari
I finished strong jog tanpa henti satu round besar taman rekreasi temrloh
followed by sky walker machine 500x hayunan
then tambah 2 pusingan kecik tasik
sonok sgt
tapi bfast ader indulge ckit since dh poser 4 hari
what i take?
1/2 bgkus nasi dagang less gravy kuahnyer
sambal kerang
sekeping cakoi
1 mug of nescafe tarik kurang manis
(rasa heaven sgt sebab 4 hri tak dpt kafein melainkan green tea..ahaks)
i'm gonna paste my plain looks n peluh2 face after jog ptg nie eks..hehe

akhirnya tamat

Alhamdulillah, hrnie last day puasa, tamat gak ganti 6 hri di bulan syawal
aku niat ganti jerk, if dpt pahala puasa 6 syukur ke hadrat-Nya
menu berbuka tadik sonok sgt
sebab menu bonda
sayang mak..tlg masakkan ayam merah sebab gue ngidam..padahall pandai jerk masak sendirik..hehe
pastue terung masak lemak
enak sgt berbuka tadik

oleh kerana hrnie sy sgt rajin nak mengupdate blog ini dgn gambar, maka saya pun mengork gambor2 yang ader dlm lappyku..ihiks...
nie aku jumper 3 gambar maser aku dlm keadaan MOK2..pastue takder keinsafan nak kurus
duk makan jerk..byk gik sbenarnye tapi terjumpa 3 nie jerk
Antara kawan2 aku nie..akulah plaing mok2..tgk my abs, masa nie atas berisi bawah berisi..sekata tahap kegemukan..hakhak
gambor nie palak menunjukkan betapa pear shapenyer aku..see the bottom ..hukhuk..hazab
Nie nak zoom muka, tembam gilos...skang chubby2x gak tapi nampakler lonjong ckit

oK, skang after start workout n diet, byk improvement, rasa lebih ringan, lebih senang gerak, more fit n healthy, salah satu kejayaan dh berjaya pakai kebaya size S, kalau dulu2 mau tersembul lelelmak, (gambar pakai kebaya ader kat older post) nie sajer nak tempek gambor raya, hehe
Then ader lagik gambor pakai kebaya,sebenarnyer nie my auntie's kebaya.dia bagik I, mula2 kebaya nie la2 sgt sendat sebab my auntie nie dulu kurus tinggi orgnyer..skang i manage to fit in this kebaya...siap longgar lagik..sonok sgt2
Sekian(sebenarnyer dh lama type tapi baru publish sebab server down,nasib baik ader dlm draft rupanyer..hukhuk)

COOKING and FOOD

Oleh kerana semalam pun puasa, maka otak nie dh set nak masak resepi baru utk berbuka, hehe.So semalam bukak forum CARI bhgian F&B terus cari resepi aper yang patut.Last2, tertarik dgn KERABU TOMATO, so bleh wat sayur utk berbuka nanti..hehe
Jadi petangnyer juadah berbukaku adalah: brown rice, kerabu tomato with ikan bilis, ayam kicap, telur bistik.




haa, nilah rupanya kerabu tomato dgn ikan bilis, senang sangat nak buatnyer, kredit utk forumer cari yang tepek resepi nie, at least dpt aku sajian yang mudah dan menyihatkan, tak perlu goreng2.











hah, nie plak telur bistik, tak berapa jadik aku bungkus sebab telur kecik sgt, so aku spread lebihan inti daging kat atas telurnyer...
















gambor ayam kicap wa tak amik, sebab dh selalu wat..hehe
sekian sahaja for my menu today
skang update my diet routine semalam:
sahur at 430: nasi+ tomyam
puasalah the whole day
workout= beatbox session from PUMP IT UP DVD, followed by bonnies pilates
(belly)
menu berbuka= seperti yang diceritakan di atas...hehe

alhamdulillah tamat ganti puasa hari ke-3 di bulan syawal
esok insya allah nak sambung lagik
update my routine for today
up at 430 = begin with glowz(skin supplement)
sahur mamam alfredo spageti yang dipanaskan
diakhiri plain water
then petang at 550= JM1 with botol bdk 500g
x berani nak bawak my 4 lb dumbell, sakit plak muscle kang maklumlah puasa
sonok sgt peluh
berbuka with feel fresh orange
brown rice+ tomyam ayam with vegies, sayur sawi, telur dadar

hehhehe..tajuk cam menarik jer semalam yang indah kan..takderlah indah mana pun(sakit hati ader sebab tuggu kete kense servis lama bangat)
tapi sonok sebab semlam ader majlis makan2 bersama housemate ku tersayang
mmg tetiap tahun bulan syawal wat makan2
menu semlm simple jer
azie tlg masakkan spageti alfredo , senang jerk, beli yang prego just add rempah ratus n daging cincang ramly, lupa lak nak snap gambor...then myself grg nugget n fries
semlam iols tarak mood nak makan spageti, duk balun fries n nugget (ala2 cheat day gak arr semalam)
so update ckit rutinku semlm
bfast= sesenduk bihun+ 3-4 sudu mee grg,telur mata , teh o
lunch= nasi sesenduk 1/2 + sayur sawi putih, petola, deep fried fish(sebab beli kat mamak stall)
snack= sambil tggu kete kene servis 2 jam, bleh jer nak cepat tapi memandangkan iols suh dia wat algnment and balancing, tapi yang geram appment 230 ptg, dia start panggl I kul 3, geramnyer
so sambil tunggu snack= cashew nuts, plain water, nescafe
dinner yang ke laut at 7pm= alfredo spageti dalam sesenduk, fries n nugget tak terkira..ahaks
so hrnie automatically BERPUASA
sahur tadik= panaskan spageti n kuah, makan tue , and plain water

FitNess and ME!!

Since i dah bertekad nak memfitnesskan diri, i would like to share some equipment which i used in order to lose weight n to be fit of course..hehe
tak sangka dah terjebak dgn fitness nie dah jadik one of my commitment
but it is positive so let's enjoy the FITNESS LIFE...


My sport shoes(home use only)..ingat lagik memula duk workout kat umah tak pakai kasut, last2 invest gaks..berbaloi, takderlah kakiku ini sakit lagik, suka sgt2 kasut nie sebab mmg ringan and sesuai utk lompat2 kat umah tapi still serap hentakan, takdelah tersiksa my feet
then , start beli DVD, my 1st DVD was PUMP it UP, then dpt free 30 days jm(that's why dlm picca takder cover, ader dvd jerk..hehe..thanks sis bim)..pastue tambah algik ngn PILATES, skang become more and more collection but all inside my lappy(download free kekdahnyer)
NEXT!!!
of course my dumbells, how can i live ithout them..hihi, start with 2lb and the pink colour(dah tggal kat kg utk workout biler balik) so dekat umah skang ader yang 4lb...orange..sonok sgt dh dpt upgrade, itupun gigil2 when it comes to JM workout...hahhahahahah
and finally the latest one i bought was the workout mat..yerlah asyik berpeluh2 jerk kan..beli yang murah jerk corak hello kitty gituh...still good for my abs workout...