Our new playground

I know i should have updated earlier. It has been..erm..i think about 3 weeks now? Since we moved to our new location.

So hows the new place? Well, our playground downsized to half from what we were used to. So with all of us around, its kinda crowded. The area used to be the gym's lobby so all the gym goers must pass by the now X45 pit. All eyes on us when they pass by. I must admit i did feel the need to show off a little. Hehehe..cant help it. Show a little girl power to those who think girls only go for dance classes.

But ah well, as long as there's a place to do our daily WODs. I guess it do-able.

Its a Wrap!

Finally 14th September 2012 came...the very last day Core Fitness Centre Point opens its doors to the public. *cry* All forced to move to our new playground...Citymall.

Our last WOD in CP :(

After our last WOD, it seemed like none of us want to go home. We ended up reminiscing the days when we first started, how weak we were and how we've progressed. Then we started fooling around with the remaining equipment there while we took pictures as remembrances. It was fun yet deep inside I knew everyone felt abit sad to say goodbye to CP.

A farewell will never be complete without food. Hey! Its our cheat day.

We will miss you tremendously 8th Floor CP!

Peanut Butter

When I was a kid, my mum would always scold me for eating the peanut butter with a spoon directly from the jar. She just couldn't afford to keep buying them every other day. Hehehe..I looooved peanut butter. Then as I grew older, I kinda stopped eating peanut butter mainly because I thought its fattening; butter makes you fat. And that it will cause major acne.

15 years later, when I started actively going to gym, I saw a few people eat peanut butter right off the jar! Just like I did when I was a kid. OMG! I thought "that's a fitness sin!" Then I was told that peanut butter is actually quite the opposite. Oh really?

As usual, I made use of my trusted iPhone and Google-d it. And so its true that peanut butter is really good for you. Especially if you have an active lifestyle and workout regularly. Yay!! So that made me run to the store and buy a jar of peanut butter all for myself (without having mum scolding me anymore).

As I sat in front of my laptop while enjoying my once favorite snack I went online and start reading more on the benefits of peanut butter. Here's the breakdown:

PROTEIN
Peanut butter is a good source of protein. Our body uses amino acids found in protein to build and repair muscle tissue. Protein also makes you feel fuller for a longer period of time. (Hmmm..no wonder protein shakes were created).

HEALTHY FATS
Hmmm....I guess its is true that peanut butter contains a lot of fats. But I missed out one important info. That it contains unsaturated fats, which is the good fats. The poly- and monounsaturated fats in it can lower our risk of developing heart disease and type 2 diabetes. Yay! More good news!

POTASSIUM
Excess sodium in our diet puts stress to our cardiovascular system. Potassium can counter the negative effects of sodium. Since our average food intake contains more than enough sodium our body needs, so knowing this helps. Try to choose peanut butter brands that have unsalted varieties which is even more heart-healthy.

FIBER
A 2-tablespoon serving of peanut butter contains about 2 grams of dietetic fiber. Fiber helps regulate our digestive system by promoting healthy bowel movement, and like protein, fiber keeps your hunger at bay between meals. Good to know for people who wants to shed some weight, no?

However, as much as its great to know that my favorite childhood snack has a lot of benefits, it beats the purpose if we stuff our face with a whole jar of peanut butter in one go. There are some health issues if we eat too much. So it all boils down to MODERATION. 2-tablespoon per serving is good enough.

I better stop eating this for now. My 2-tablespoon limit is over. Lets see if there is a difference in my workout later. Ciao!

Final week at Core Fitness Centre Point

For one year, we've been torturing ourselves everyday at this gym. We've gone through all the pain and agony. We've also gained a great bond with each other. We have our own identity here. We even have our own merchandising. When the management of this gym announced that they're downsizing and this particular branch is closing. We're all quite devastated.. Some of us kinda feel a loss cause they cant go to the main branch as its not convinient for them to travel. Some dont want to go to the other branch because the environment there is not that friendly. Not like what we have here. We're close. We hangout after workouts. But not at the other gym.

As the closing day comes nearer, i cant help but feel sad that i will no longer see this place. And i'll definately miss the after workout activity. Lazing around the gym and just socializing.

*sigh* I will miss you Core Fitness Centre Point

WOD 12-09-12

I went to the gym today...but i just sat and warmed the benches. My knee is acting up and i feel really tired. There will always be one of those days you will make a thousand excuses not to workout. And today is mine. Anyway, just to share, here is the WOD.

No SWOD

WOD
Burpees
Front squat
Toes to bar

The Fran 21-15-9

WOD 11-09-2012

Seven-seven-for-seven day! Phew! Luckily today i have already set early that it's goin to be my cheat day. *grin* Im going to be burning the midnight oil again tonight so I dont want to finish off all my energy on my workout.

No SWOD

WOD
7 Press (i really cheated and used only 7kg barbell)

7 Push press (same weight *pfft*)
7 Lunges
7 Bicycle kicks
7 KB swing (12kg)
7 Push up
7 Mt. Climber

7 rounds for time

My time was 17:53

WOD 10-09-2012

After a busy week and not much workout, im back in the gym. Tonights' WOD was relatively easy but i've been slacking so yeah..my time isnt as good. I think i could do better. But at least i did some. Its better than nothing, right. I always remind myself that.

No SWOD tonight. *yay*

WOD
5 Pull-ups (i used the assistance of the rubbber band)
10 Deadlifts (my weight 85lbs)
15 Squats

WOD 05-09-2012

Up till last night, I still had diarrhea. So doing the WOD was not that smooth. I was still very weak. My usual weight for thrusters of 15kg was torture. I couldn't do my press properly.

So here is the SWOD & WOD

SWOD
Bench press 5x5

WOD
15min AMRAP of
10 clean & press
5 body blasters / 15 burpees (choose either one)

For clean&press, I used 15kg barbell and I chose 5 body blasters. I hate burpees. :)

WOD 04-09-2012

Yesterday we did a 'Fran' which is a set of 21-15-9 repetitions of each workout.

Last night is was:

Ball slam (one of my fave)
Pull-ups
Thrusters
*for time

My time wasnt so good lastnight because I had the case of diarhea so i was feeling kinda weak. For the ballslam, i usually use a 5kg medicine ball but last night it was somehow a liiil bit lighter..hehehe. Time to up the weight. Thrusters, i used 15kg barbell. And for pull-ups, i still use the aid of a resistance rubber band.

Cadio weekend, Les Mills style!

Friday, 31st August 2012 marked the 55th year of Malaya's independence and the 49th year of Sabah's independence. I celebrated it by spending the entire afternoon at the gym, the other branch as the one I always go to was closed for the public holidays. Since there was no X45 session at Citymall (the other branch), a few of us decided to try out other classes available. We all need to try something different once in a while right. So there we were full throttled cardio.  

12:30 pm - Body Combat

At first there was only two of us joining the class. I've joined this class before so I knew what to expect. My other friend didn't, I think. But she took martial arts in high school before so I think she caught up real quick. Body Combat is one of the many Les Mills programs. This one focuses more on mix martial art movements aerobics style. A lot of kicking and punching. Good for the arms and legs. 

"BODYCOMBAT™ is the empowering cardio workout where you are totally unleashed. This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as karate, boxing, taekwondo, tai chi and muay thai. Supported by driving music and powerful role model instructors, you strike, punch, kick and kata your way through calories to superior cardio fitness. Like all the LES MILLS™ programs, a new BODYCOMBAT™ class is produced every three months with new music and choreography."

Here is the official link to Body Combat <<-----Click here

1:30 pm - Body Attack

Then two other friends joined in on the Merdeka day cardio marathon. This time it was Body Attack, another Les Mills program. Second session, I was still fine. My late breakfast was still enough to carry me till the end of the hour. 

BODYATTACK™ is the sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises. Dynamic instructors and powerful music motivate everyone towards their fitness goals - from the weekend athlete to the hard-core competitor! Like all the LES MILLS™ programs, a new BODYATTACK™ class is released every three months with new music and choreography.

Click here to the official website ------> About Body Attack

2:30 pm - Body Pump

On to the next class. Now its all about weights. errk..I've always been scared to try this one cause this involved barbell works. Before X45, I would go to Citymall and join all the classes (eg. Yoga, Pilates, Dance etc) but never Body Pump. I would sit outside looking into the glass walls of the studio while pumping  my puny muscles on the bicep machine. Yeah I pump my muscle alright..."1,2,3,4,5,6,7,8,9,10...ok, I'm done" Hahaha..that was the longest I would go on a weight machine. That was a year ago. Now, that I am doing crossfit in the form of X45, I know now that those machines do very little on overall strength. And I am quite confident that crossfit has made me stronger physically. So I was ready to try out Body Pump. However, by this time I was getting a liiil' bit tired from all the jumping and kicking the past two hours. But what the heck. It's all mind over matter. 

BODYPUMP™, the original LES MILLS™ barbell class, will sculpt, tone and strengthen your entire body, fast!

Great bodies aren't born, they are transformed, using the proven BODYPUMP™ formula: THE REP EFFECT™ a breakthrough in resistance workout training. Focusing on low weight loads and high repetition movements, you'll burn fat, gain strength and quickly produce lean body muscle conditioning.

BODYPUMP™ is one of the world's fastest ways to get in shape as it challenges all of your major muscle groups while you squat, press, lift and curl.

The cutting-edge BODYPUMP™ choreography, and chart-topping music is refreshed every three months, so with your choice of weight and highly-trained instructors you can get the group effect and the results you've been looking for!

BODYPUMP™ is enjoyed by millions of people around the world!

Link here ---> About Body Pump

However, I must admit that all four of us who are cross-fitters had our moments where we got so sore from the repetitive movements. Our weights were nothing compared to what we carried in crossfit but hell the repetitions was what we were not used to. But good experience. 

3:30 pm - Zumba

Last one. It's Zumba time!! Wuhuuu!!! (I'm just being sarcastically hyped up cuz that's what Zumba fanatics do :) I've been to few Zumba classes and I admit it's really fun. Very good cardio workout. But I just don't understand some ladies would go all out with full make-up and matchy-matchy neon colored bandanas, tops, pants, shoes, bands, earrings, hair accessories etc.  Gosh..you're gonna sweat like a pig anyways. Your hair is gonna stick to your face, arms and neck. And that ain't a pretty sight. But, hey, whatever makes you happy. Any workout is better than no workout, right. Like I said, Zumba is very fun. I like it. Just don't get me in all the Zumba merchandising shit. 

Oh, I forgot to mention that Zumba is NOT part of Les Mills ya. Here is a link to find out more about Zumba.

Anywaay, back to my main topic. The last session of our cardio holiday celebration, only two remained standing. Vann (who joined from the 1:30 class) and yours truly. Wow! I cant believe I can actually go on for almost four hours. ALMOST...hhehe because halfway through Zumba, I got sooo tired and mostly hungry. So yeah..it was ALMOST 4 hours of non-stop workout. Wuuw! *fist bump*  Went home feeling happy even though my legs were sore all over. 

So that was what I did for Merdeka day. How did you spend your holidays?

WOD 29-08-2012

I've been doing X45 for almost a year now. I should have been keeping track of my WODs but typical me, the procrastinator (its a disease i tell you) i waited this long to finally post them. Luckily my gym mates took pictures of the WOD board everyday and post it on our group Facebook page.

So here is today's workout:
SWOD
- Back squat 5x5

WOD
21-15-9
Knees to elbow
Ring rows
SDHP
Prison get up

For time

Now i just need to compile all the past WODs and i'll try and post them here. Stay tuned.

Olympic 2012 - Hot bods Part 1

This years Olympic, I had a rather specific interest in watching the games. I used to just watch one or two sport that i like and the rest i couldn't be bothered. But this time round, I particularly wanted to see athlete's bodies. Now don't look at me in a perverted way, although I do admit goggling over really handsome guys. I was more interested in observing the typical physique for each sport. This was what I saw;

Beach Volley / Volleyball

source:  http://www.fitsugar.com/Womens-2012-US-Olympic-Beach-Volleyball-Team-24120762 

Long, lean and toned all over. This particularly is my most favorite figure of all. Not too muscular. The sport requires them to jump and stretch out a lot so i guess that's probably the reason why their overall shape is well proportioned. And also notice their height, a useful requirement when they need to jump. They are mostly tall. That's also probably why they look really lean.

Weight Lifting

In my previous post, I've mentioned that I do a bit of cross fit and some of the workouts entails lifting weights - back squats, front squats, clean & jerk etc. Basically A LOT of squats. Because of that, the thighs tend to become bulky (I know this because its harder for me to find the right size pants now). Watching the Olympics, it's obvious that the weightlifting athletes are very muscular and bulky. Man, those thighs! Yikes! I suppose its because when doing the snatch or clean & jerks, you need very very strong legs to carry all the weight, more than 100kg mind you. The arms also have to be just as strong to lift it above their heads. Since this kind of sport doesn't really need a lot of endurance, hence most of them are not the slim and toned figure. They can be very big but they are mighty. Don't mess with them.

Swimming

The typical physique of a swimmer is that they have very broad shoulders as most of their movements are in the arms.

Diving

Divers have broad shoulders too but not as big as their other swimming counterparts. They are a bit smaller than the swimmers. They are, however a bit more flexible and need all over strength to control their precise movement when they jump off the plank.

Synchronize swimming

For this sport, their bodies are very much smaller than the other swimmers. They are the ballerinas of the aquatic world. They are smaller mainly because, of the three aquatic sport here, this sport requires more stamina as routines are about 2 1/2 - 5 minutes long. In the sports arena, that's quite a long time especially when you need to constantly keep moving (or else, you might just sink). I do noticed one thing about swimmers, their butts are quite flat. :) Me no like.

to be continued...

Olympic 2012 - Lee Chong Wei vs Lin Dan

Second time round, the two titans of the badminton arena meet again at the London Olympics. The last time they fought the battle in the same game was in 2008, Beijing and homeboy Lin Dan of China won. 

Last night, almost every Malaysian (and China's population) in the world are tuned into the sports channel for the Men's singles finals between Lee Chong Wei & Lin Dan. One of the most anticipated matches in the Olympic games. It was intense as the score was neck to neck. Going through my Facebook wall feeds while watching the game at the same time, everyone on my list were rooting for Dato' Lee Chong Wei. Hopes were high. It would be Malaysia's first ever gold if Lee Chong Wei wins. But come the 2nd match, it was for Lin Dan. The 3rd match was it. Spectator's hearts were thumping, shrills of nervousness, palms sweaty...everyone was tensed. But alas, history repeated itself and Lin Dan won yet again. It was devastating to watch Lee Chong Wei drop to his knees and his coaches comfort him. That was it. His last chance to play at the Olympics, his last try for gold. He felt that he has disappointed his country when he tweeted twice saying "I'm sorry" & "Thank you everyone. I'm sorry I could not get gold" 

But nonetheless, he has without a doubt already won the gold. He did not disappoint us, he won our hearts. As the ESPN commentator said "Skills win you medals, but attitude wins hearts". We know he carried the entire nations hopes in winning that first gold. He was such a patriot when he said that he cried when he could not get to hear the national anthem Negaraku played at the Wembley stadium. 

Dato', you have done us proud. You gave your opponent a good fight. It was indeed worth all your effort. You are our hero. 

Oops! I did it again

Dear Blog, I have a confession to make. My last post was in January. Its been close to six months since I posted anything here. I am truly sorry for neglecting you for so long. I have a decease. I procrastinate. But I'm getting help. I will start moving again and i promise to post more frequently. I hope its not too late and that you will forgive me.

From the bottom of my heart, your blogger.

What's your excuse?

Everyday there is a battle going on in your mind. The two sides fighting over you. One side pushes you. And the other holds you back. Most of the time, if not always, the pull is stronger than the push. I'm talking about our willpower to get our asses moving and getting the exercises we need. I say 'our' because I am also guilty on that account. 

We always complain about how out-of-shape we are and envy those who look like they've been running 5 rounds at the park every morning and lifting weights in the evening. We tell ourselves the donut that's about to go into our mouth is the most sinful thing ever and it can kill us. But guess what? Those people you envy, actually did run 5 rounds every morning and lifts wights in the evening. And the donut went down our stomach like lightning no matter what we say. Heck, we can even talk while that donut is going down our throat. 

We know theoretically that to be fit we need to exercise and eat well. We know that cardio workouts build our stamina and that weightlifting builds our muscles. We know that eating uncontrollably makes our weight..well..uncontrolled. You eat the greasiest food, you gained the greasiest fat inside your skin. We get fat basically. We know all these. We know how to get healthy and fit. 

We mentally push ourselves to eat right and workout. But that's how far the push goes, just mentally. Cause there's that other side of us, pulling us back down. We make up a gazillion excuses not to. Like I said, the pull is stronger than the push. Since the pull is always stronger, then we have to change it the other way around. Instead of pushing ourselves to workout, we should pull ourselves up to workout instead. If you think that doing it alone is hard, then get friends to help pull each other up. I did exactly that, and it worked. 

I found this video and thought I should share to motivate you. Im not saying that you must do crossfit, just exercise in general. I've used most of the excuses before. But now, I know, the only excuse i make is why I should workout. 

So what's your excuse?