Round 2: Day 4 of 100

Today's workout was a boxing session at Penalosa gym in Libis. The mitt rounds gave me a good burn, but the speed ball, hanging ball, and punching bag did not do a lot for me. The jump rope warm up was nice, too, as I watched my wrist rotate the rope...I think my singles technique is getting better...here's hoping I get to do a skip soon.

Here are the rounds I did after warming up: 3 rounds of jump rope; 3 rounds mitts, 3 rounds punching bag (I imagined this was the guy I 'like'), 3 rounds hanging ball, 3 rounds of speed ball (this always frustrates me to no end because I can't do it with 2 hands...practice!),  and 2 rounds of mitts again. I did not do the ab exercises anymore and proceeded to the stretching. My knuckles have some angry red lines. OMO.

Food journal:

Brekkie shake
1 multi-grain roasted chicken with canadian back bacon sandwich
2 pieces pichi-pichi (waahhh yummy)
1 americano grande
1 cucumber and carrot juice
1 cup chicken tinola, 1 piece chicken breast and green papaya
1 serving (palmful) roasted chicken

I met up with a friend I have not seen for a long time and he was surprised that I was slimmer. Hurrah for small victory! ^_^

Round 2: Day 3 of 100

No picture of today's workout. I was set on not working out today because we got home late, and I avoid working out after 8PM if I have work the following day as it messes my sleeping time. I am trying to get back on track in terms of waking up at 430AM.

But, when I thought of my workout journal and realized I will have nothing to input, I decided to do 100 modified push ups. I did more...when I was standing on the mat, my legs automatically did a squat and I decided to do 4 rounds of 25 body weight squats and 25 push ups. Gave me quite a sweat, to be honest, and enough burn on my muscles.

Food journal:
Brekkie shake
1 americano grande
6 bakeded tofu slices
romaine lettuce
tuna and baked beans (with yogurt, mustard, and jalapeno, split in 2; ate 1 serving)
2 slices of sugar free bread
1/4 cup chop suey
1 french roll with butter
1 lentil bean soup with chorizo
1 plain ice cream sundae
1 glass cucumber and carrot juice

---Too many sugars for the day. Boo.

Round 2: Day 2 of 100

Today's workout was brought to you by the ripped Craig Ballantyne. He makes body weight circuit training look easy, but holy crap on a cracker is it hard! I have been doing body weight workouts for more than a year now, and it still amazes me how much using just my body can tire me out. This was physically and mentally challenging for me, particularly the spiderman pushups (that's 20 reps not 15) because I felt my arms could not perform the pushup so I did the spiderman minus the pushup. I know, what a cop out, huh? Anyway, after the 2nd round, I was wiped and was catching my breath and wanted to give up. I had to take a 3-minute break while mentally psyching myself up to finish everything. I thought of the improvements I made and the taunts of some people that I cannot do it. It made me push myself to finish the entire circuit. Took me 35:31 minutes, and I pretty much wanted to sleep on the mat during my cool down. I was that beat.

Food log: Ah, today, I have been a bad girl, screwing my fairly clean diet a little. It is my nephew's 7th month so we had pizza for snacks and spaghetti and fried chicken wings for dinner. So here's what I inhaled the entire day:

Brekkie shake (I never change the ingredients so for all intents and purposes, I will only write the name moving forward, unless I add something)
1 grande americano (I always drink black coffee)
1 cup ginataang langka
2 tilapia fillet
1 pritong lumpiang togue (so sinful!)
romaine lettuce with apple cider vinegar with honey
1 slice pepperoni pizza
1 cup spaghetti with meat and white sauce (parmesan and chilli flakes)
1 fried chicken wings

Whew...that was a lot. Back to regular programming tomorrow. I could use a veggie cleanse.

Round 2: Day 1 of 100

Today's workout is care of Craig Ballantyne of Turbulence Training. After completing the circuit, I finished it with a 4-minute tabata composed of 4 exercises (body weight squats, thrusters with 5lb db, low jacks, and side lunges). The pull ups were really challenging, but all in all, good work out.

Food journal:

brekkie shake (1 cup water, 1 cup almond milk, 70 grams oatmeal, 2 scoops vanilla whey protein)

1 americano grande

4 chicken breast fillet adobo (eaten during lunch and pre-workout)

2 ensaladang talong

1 fresh lumpia without wrapper

8 oz water + 1 scoop vanilla whey protein

100 days of fitness (1st round): Day 133 - 10th June

33 days late to review my progress. Nonetheless, here it is.

I lost 10 pounds in 133 days. I still have a long way to go, but the progress is encouraging.

100 days of fitness (1st round): Day 15 - 13th of February

So i have been remiss with my daily log. Sorry. Too lazy and tired to compose thoughts at the moment so here's my dismal workout for the day:

ZWOW #4: 3 rounds of:
50 pendulums
20 burpees
10 push ups with crab kick ups
15 kb swings
2 mins jump rope

I only managed 2 rounds and it took me 31 minute to complete. I was a ball of sweat! I will do this workout again!

Food can be better. I thought I was within 1200 but no. So need to re-evaluate my normal meals...and i cheated today and had 11 chips!

5am 1 trail mix bar (140 kcal)

8am 1 apple 1/2 cup oatmeal 1T flaxseed 1 cup almond milk 1 cup water (270 kcal)

10am 10pcs singkamas wedges (36 kcal)


11am 1/2 cup red rice (300 kcal)  2pcs chicken breast adobo (300 kcal) 1 large pineapple juice (100 kcal)

315pm 14pcs roasted salted almonds (85 kcal)

630pm 1/2 cup red rice 3pcs beef steak with 2 potato slices

730pm 11pcs ruffles sour cream and cheddar (160kcal)

100 days of fitness (1st round): Day 10 - 8th of February

I moved my workout today after work (more like 4 hours after) because I had a concall at 530AM. I was very sleepy when I got home so I took a 10-minute nap and forced myself to get out of the bed and workout the Bonchon lunch I had. I received a compliment today that I lost weight already so yes, forging through!

Today's workout was a 20-minute interval (tabata) cardio sweatfest. Do 8 rounds of 20 seconds work; 10 seconds rest for each exercise:

1. jump rope (originally high knees with jump rope but i can only do the beginner level for now)
2. burpees (damn yooouuu)
3. long jump with squats then jump backwards 2x (no fancy title haha)
4. kb swings (8lbs)
5. leg shuffles (hard to explain but yes, was the easiest of them all)

I had to rest for 3 minutes after the 3rd exercise because I was just out of breath. Again, a simple looking work out but very deceiving. Try it!


MY food intake wasn't that good because I had 1 cup of white rice and double-fried chicken. Bonchon, why soooo good?

6am breakfast 1 cup almond milk 1 cup water 1 cup oats

730am cafe americano grande

1145am 1 cup white rice 4pcs bonchon wings 1 small iced tea

430pm 3/4cup red rice, 1 salmon sinigang steak

815pm 1 granola bar

100 days of fitness (1st round): Day 9 - 7th of February

Do not be deceived! What looks like a simple exercise is actually not. The 1-leg lunges and pushups/superman pushups really killed me. They looked so simple and easy! But it's not! My lower body is sooooreee!!! Good workout!

Today's workout:
Pyramid reps: 5-10-15-10-5
Exercises: Split squat jumps, 1-leg lunge, push ups/superman push ups, and  skaters
No rest in between (only when needed)
Completed in: 23mins 54sec

Today's food journal:

Pre workout snack 5am 1 slice 12-grain bread 1 tablespoon sugar free orange marmalade
6am breakfast 1 1/2 cup skim milk 1/2 cup water 3/4 cup oats 1 banana
730am cafe americano
1030am 2 slices 12grain bread, roasted eggplant and yellow bell pepper
1230pm 1/2 cup red rice 1cup kimchi stew 1/2 slice embotido
6pm 3/4 cup red rice, 3T corned beef, 1 slice spam, 1 pc sardinas sa paksiw

The dinner was quite heavy; I was really famished today. I think this is because I ate mostly veggies instead of my normal chicken viand. I will get used to this. Plus, I need to always remember to bring baon and snacks to ward off hunger.

Excited to start adding flax seed to my morning shake. Good night!

100 days of fitness (1st round): Day 8 - 6th of February

Mondays are usually the hardest. I was already awake at 415AM and decided to stay in bed for a few minutes. Managed to get out of the bed by 445AM to get my pre-workout meal and get ready for a "Deck of cards" workout care of Coach Ross Enamait.

Go here if you want to read the gist of the workout--->BURPEE!

 I assigned exercises to the the cards:

Heart - prisoner squats
Diamond - pushups (i did reverse pushups for 3 sets, i think)
Spade - Mt. climbers
Club - db rows
Joker (red) - 10 burpees
Joker (black) - V-crunch with butt lift

I completed the deck of card exercises in 26mins and 14 seconds. Lovely workout!


This is my food journal for today:

Pre workout snack 5am 1 slice 12-grain bread 1 tablespoon sugar free orange marmalade

6am breakfast
1/2 cup almond milk
1 1/2 cup water
3/4 cup oats
1/2 cup frozen blue berries


730am tall cafe americano

1130am 1 whole wheat in cornmeal sandwich---turkey, chickenm egg whites

3pm 11pcs roasted salted almonds

7pm 1/2 cup red rice, 1/2 cup pinakbet, 1 dalagang bukid, 2 pineapple wedges

My learning for today (and the week past) is that not preparing your food leads to disaster...or choosing something that has higher caloriers than what you would normally prepare. So plan, plan, plan.

Off to sleep. Thank you for a great Monday!

PS...I drove myself to work today! Hurrah!

100 days of fitness (1st round): Day 7 - 5th of February

Today, I did not work out. I just had a very lazy day, except for the bit when we went to the mall to buy a new phone. But yes, very lazy day and I indulged a little with my food.

I did manage to snap out of buying dunkin' donuts; good thing the lady infront of me was talking so long. Small victory, hurrah!

This is my food journal for today:

10am
1/2 cup red rice
Adobo with 2 pcs pork and chicken (cube) and 1fried egg
2T ketchup
Chilli powder

1230pm
2pcs pork sinigang
1/2 cup red rice
2wedges pineapple
1 royce chocolate with champagne

215pm
1. Chicharon ni mang juan (170 cal)

630pm 1 bola bola siopao

9pm 1 cup pancit malabon
1/2 tuna sandwich on white bread

I need to do my grocery tomorrow and plan my meals for the rest of the week. Good night, world!

100 days of fitness (1st round): Day 6 - 4th of February

Managed to get my fat ass off the bed and workout. I mainly did nothing all day, literally living out Bruno Mars' Lazy song.


I am quite proud that I did not gorge on junk food as I thought I would be. I tend to eat so much during weekends, which negates the weekday calorie limit I set. I did increase my food intake, though, particularly for rice and allowing ketchup to touch my tongue. Who would have thought that ketchup is a sneaky little bugger when it comes to fat gain.

For my workout, I did an interval training of cardio and core. This was my workout:
4 rounds of: 4 minutes jump rope: 1 minute crab kick ups.
I completed 1020 jumps and 114 kick ups! Happy Saturday!!!

My food journal:

1030am
1/2 cup red rice
1/2 tortang giniling
Chili powder
2T tomato ketchup
1 cup black coffee


2pm

1/2 cup red rice
3 cubes pork binagoongan (with eggplant)
Chili powder
1T bagoong
5 slices indian mango
3 cubes dark chocolate with chili pePper

4pm
2 cubes royce chocolate with champagne

710pm
1/4 cup red rice
Adobo with 2 pcs pork (cube) and 1 whole hardboiled egg

100 days of fitness (1st round): Day 5 - 3rd of February

My planned workout didn't go as well as I hoped and planned. Pull ups were really challenging and burpees had my heart pumpin'. I only managed to do half of the required rounds. This was the workout, as designed by Coach Ross Enamait (Google him; he is awesome!):

Work Capacity 101 - conditioning workout
10 rounds in 20 minutes:

1. 5 pull ups
2. 10 medicine ball slams
3. 10 burpees
4. 20 jumping jacks

I only did 5 rounds and for more than 20 minutes. I did the pull ups with the help from a chair to lift myself up, but I couldn't. On the 3rd round, I ditched the pull up bar and went to the dip station to do reverse push ups instead. On the same round, I ditched the 8kg medicine balls and just simulated the slamming movement. I feared for our terrace ground. I will get myself a lighter one.

I really feel bad with how I performed. I keep shaking my head when I think about it. So, I will do this workout again on Sunday, with  no time pressure, just focusing on completing the movements and rounds in proper form.

Damn you, pull ups, I will learn you! In the meantime, I will be substituting lat pulls for pull ups and build strength. I will also stretch before workout and ensure that I allot enough time to stretch afterwards.

So, that was my dismal performance for today. I like the workout, though. My arms are sore. :)

- - -

Here's my food journal for today. I had to struggle to select healthier food when we had dinner at Johnny Rockett's earlier.

Pre workout snack 5am 1 slice 12-grain bread 1 tablespoon sugar free orange marmalade

6am breakfast
1/2 cup almond milk
1 1/2 cup water
3/4 cup oats
1/2 cup frozen blue berries

730am
1 grande cafe americano black

930am
6 pcs roasted salted almonds

11am 1/2 cup red rice
1 chicken breast adobo
2 grilled eggplant

330pm
6pcs tuna sashimi with soy sauce and wasabi

545pm 1 chicken breast adobo

7PM 1 slice whole wheat tuna salad sandwich
1 bowl chili
10 pcs french Fries
1 tablespoon ketchup


Hoping for a better performance tomorrow. I will be drinking, so, errrrm, this I need to control.

100 days of fitness (1st round): Day 4 - 2nd of February

Again, waking up was a bit of a struggle, but managed to get my butt out of bed by 445AM. After my pre-workout meal, went to the terrace to do the Boom Boom workout (from bodyrock.tv). It started out easy, with the sumo squats with jump squats...and then it got harder with the side burpees. I did the beginner variation because I could not do the normal side burpee and perform a knee tuck. I will get there.

I kept fighting off hunger pangs, but even when I focus on stuff that I need to do (like, work hahaha) or drink water or chew gum, I was still hungry. You will notice that in the frequency of my food intake.

I also felt guilty eating siopao, because it is white bread filled with yummy fatty goodness. Good thing I had the decency to just eat half of it.


I am starting to like my workouts in the morning...I don't have to skip a workout because I got off work late. :)


Today's workout:


Part 1 – 4 minutes of Interval Training 
6 rounds of Triple Sumo Squat (1 squat, 2 jump squats, side to side knee up) - 10:30 interval

Completed: 5 reps per round; total of 30

Part 2 – Time Challenge
Complete 6 rounds of Plank Side Jump – 10 reps and One Leg Toe Touch – 10 reps 
Time: 8 mins 21 seconds

Part3 – 4 minutes of Interval Training
6 rounds of Side Burpees with Push Up and Knee Tuck - 10:30 interval
Completed: Left side - 8 7 6; Right side - 6 7 7 = 43 reps (The variation I did was to step to the side instead of jumping, and then resting my hips and doing press up and knee tuck instead. TOUGH!)



Today's food journal:

5am 1 slice 12-grain bread 1 tablespoon sugar free orange marmalade

6am breakfast
1 cup almond milk
1 cup water
3/4 cup oats
1/2 cup frozen blue berries

730am
1 grande cafe americano black

9am
5 pcs roasted salted almonds

1045am
1/2 cup red rice
1/4 piece Sweet and sour lapu lapu fillet
1 lumpia veggie with sweet sauce


2pm
6 pcs roasted salted almonds

340pm
3 egg whites

630pm
1/2 special siopao :(

100 days of fitness (1st round): Day 3 - 1st of February

No workout today since I had to wake up at 230AM to make it to Araneta before 4AM. So, since this was my active rest day, I  made an effort to walk around Greenbelt when I was there earlier.

My stomach keeps growling, but I ignore it and drink water instead. Saw a colleague earlier and boy did he lose a lot of weight! I asked what he was doing and said it was called hunger strike. T_T I know I am not starving myself, just letting my stomach get used to not binge eating.

Here's what I had for today...and I am looking forward to my workout tomorrow morning.

340am 1 cup almond milk 1 cup water 3/4 cup oats 1 cup protein powder
7am 1 grande cafe americano
1050am 10pieces roasted salted almonds
1120am 1/2 cup red rice 1/2 cup bean sprouts with tofu 1 chicken breast adobo
230pm 1 chicken breast adobo mixed greens no dressing
7pm 1 veggie salad with egg wrapper and sweet sauce

And I'm off to bed to rest my weary body.

100 days of fitness (1st round): Day 2 - 31st of January

Ok, I only have a few minutes to spare as I have work at 4AM tomorrow. My early morning workout will have to be moved in the afternoon. I haven't decided yet if I will workout at home or at 360 fitness club (yes, I think it's time to test if I can go back to doing their circuits. AC sprain on my left shoulder).

So, waking up at 430AM was a struggle. I hit the snooze button and woke up 30 minutes after. I spent a few minutes contemplating if I should get up and workout or sleep for another hour. Working out won. I had my pre-workout snack to give me the energy to finish and complete my WOD---it's so on right now from BodyRock.TV. Holy motheroffrack was I sweating like a pig and struggling to complete my exercises. I gave my dad a scare cos I was breathing loudly (that was me just exhaling).

Anyway, I need to sleep better so I can perform better. It really sucks that I felt so worn out and my reps were blah.

On the food front, I did my grocery yesterday to tide me over for a few days. I cooked a batch of broccoli/zucchini soup for baon. I was thisclose to eating a bag of chicharon ni Mang Juan when I got home when it hit me that I was blogging about my fitness journey. Went back to my mom's room, returned he bag of chips, and drank a glass of cold water. To ward of the munchies, I kept myself busy and watched The girl with a dragon tattoo.

Weekday temptations, please leave me alone.

- - -

This was my food intake for the day:


5AM pre-workout snack - 1 slice 12-grain bread, 1 tablespoon sugarfree orange marmalade
6AM breakfast - 1 cup almond milk, 1 cup water, 3/4 cup oats, 1/4 cup frozen blue berries
730AM - 1 tall cafe americano black
930AM - 1 granola bar
1145AM - 1/2 cup red rice, 2 chicken breast cooked adobo style, mixed greens without dressing, 1/2 cup broccoli/zucchini soup, 1 large pineapple juice (no more juices!)
2PM - 1 cup green tea
330PM - 1/2 cup broccoli/zucchini soup
5PM - 1 slice 12-grain bread, 1 tablespoon sugarfree orange marmalade
730PM - 1/2 cup red rice, 1/2 fried tilapia, 1/2 cup adobong kangkong

Wow, written down that seemed like a lot. My stomach is getting used to not eating a lot again. So hush, be patient my stomach!


My workout was quite dismal. Here's what I did and how I fared:

Workout of the day: It's so on right now (from bodyrock.tv)
Instructions: Do 2 rounds of all the exercises doing as much reps as you can using a 10:50 interval
Exercises:
1. 8-lb kb swings 26 | 25
2. Burpees 9 | 7
3. Turkish get up 6 | 6
4. Crab kick ups 28 | 24
5. 1-leg (L) elevated squats 10 | 10
6. 1-leg (R) elevated squats 12 | 7
7. Jump lunge with knee crunch 7 | 8
8. Mt. climbers 35 | 16
9. Lunge-low jack combo 4 | 5
10. Deep squat with knee crunch 12 | 11

And I am off to sleep!

100 days of fitness (1st round): Day 1 - 30th of January

This is my public journal as I document my days of fitness. I am not an expert, I am just applying what I have read, watched, and experienced. There is science to fitness and health, but at the end of the day, it is personal to you.

Because I have the tendency to not finish what I started and because I bite more than I can chew, I have decided to focus on 4 things to improve and add 1 per week. Here are my 4 key behaviours:

1. Sleep on or before 10PM to have at least 6 hours of sleep.
2. Wake up at 430AM to workout before I go to work (except on days when my call time in the office is 4AM, which will then be my active rest day).
3. Bring packed food/lunch at work and document my food intake.
4. Map out my daily and weekly work out the week before to avoid cramming.

Sounds simple enough, but they are challenging. I have to focus my mind to organise what I need to do and this is something that eludes me.

On a different note, here was my workout for today :

Monday workout:
90 seconds jump rope
50 prisoner squats, 50 DB chest press (5-lb), 50 v-crunch

90 seconds jump rope
40 prisoner squats, 40 DB chest press (5-lb), 40 v-crunch

90 seconds jump rope
30 prisoner squats, 30 DB chest press (5-lb), 30 v-crunch

90 seconds jump rope
20 prisoner squats, 20 DB chest press (5-lb), 20 v-crunch

90 seconds jump rope
10 prisoner squats, 10 DB chest press (5-lb), 10 v-crunch

It took me 27mins 46 seconds to complete the entire workout. When I did this last 7th of January, I finished it at 35mins 29 seconds. Not bad! Yey!


Here is my food intake (i forgot to take note of the time):

Pre-workout: 1/2 Kashi granola bar
Breakfast: Shake made out of: 1 cup unsweetened almond milk, 1 cup water, 3/4 cups oatmeal, 1 banana
Snack: 1 tall cafe americano (black), 1/2 kashi granola bar
Lunch: 1/2 cup red rice, 2 chicken breast cooked adobo style, 1 cup steamed broccoli
Snack: handful of roasted salted almonds
Dinner: 1/2 cup red rice, 1 salmon steak sinigang (OMG soooo good!)

I always drink more than 8 glasses of water, and I drink vitamin C and fish oil regularly.

To cap off this very long first day update, here is what I currently look like (i will take a better angle over the weekend):

On the 100th day of my fitness journey, I am targeting a 15 pound weight loss. My current weight is
190lbs and the last time I had my body fat % checked, it was at 38.7%.