haih
rasanya kalau balik kuantan nih
confirm berat naik

esok bbq plak tuh kat rumah
damn!

2010 Health Resolution
1. Lose 5 kg in 12 weeks
perut dah buncit, seluar pun dah ketat
nak beli baju pun malas sbb mesti ketat
so need to lose that 5 kg
and i am giving myself 12 weeks
i will monitor closely
haih-my love-hate relationship with my own weight
bila laa nak abis

2. Eat more good food
2009 is chaos
i've neglecting my own self due to emotional eating
i know it is not over yet
but i need to start eating healthy again
just like before
it is hard without him by my side
lecturing me to take my fruits and veggie
but i need to change

3.Exercise,exercise, exercise
it is my personal morphine
i forgot how good a running session is until i registered myself in a gym month ago
how exhilirating it is to be able to see all the miles i ran, and all the calories i burnt
and i vow, the monthly RM60 will not go into the drain
for starter, to aid my 12 weeks weight challenge
need to spend 90 minutes per day 5 times a week
for cardio and weight training

at home
kalau dah kat bintulu
jangan haraplaa nak exercise

tambah2 plak tengah period

balik kuantan nanti kena carik running shoes
my nike finally gives up on me
last day kat gym before go home
tapak kasut terbukak atas treadmill
nasib baik masa tengah cool off
banyak woo kenangan ngan kasut tuh
masa kat us i never use winter boot
so time winter rempuh salji pakai sneaker jek

baru jek buat bargain dengan diri sendiri
hanya akan tukar kasut kalau dah lose 5kg
now tgh fikir
samada nak beli cheapo shoes dulu
or high end running shoes
tgklaa budget mcm mana nanti

15 min run
30 min on recumbent

nice workout today :)

270 calories
11.4 km on recumbent bike

forgot my shoes
so takleh nak lari

treadmill : 2.24 km, 124 kcal (25 min)

recumbent bike: 7.23km, 166 kcal, 20 min

malas nya nak gi gym semalam
good thing I did not succumb to my own self
drag myself to gym
and feel good for 300 calories that I burned yesterday

after work
straight to gym

spend 30 minutes on threadmill + 10 min cool down
manage to run + walk for 3.15km
i'm a bit heavy right now
so definitely put some strain on myself
but i am proud for finishing my 30 minutes

then do some strength training
main2 jek
buat kaki 3x10

i am not familiar with the equipment yet

so far senanglaa arrangement camnih
after drop off friend
straight to gym
sembahyang and tukar baju dekat sana

time nak maghrib orang dah tak ramai sangat

bought some meal replacement too
protein shake
then later I can replace my dinner with the shake
senang
takyah fikir
heavy breakfast + protein for lunch + shake for dinner
with fruit + snack in between

went for a gym this morning
start the morning with cereal + low fat milk

then off to the gym

Run on the treadmill for 20 minutes
then use the bike for another 10 minutes

do two chest exercise
should've done more

one mistake though
i did not do stretching before run
boleh rasa muscle tighten up

kena buat jadual untuk strength training exercise
senang sikit nak monitor

aim to do 30 minutes aerobic for 5 days
and 1 double workout

i'm aiming for 12 kg weight loss for 12 weeks

still at 70 kg
so decided to enroll myself at the gym

plan mcm nih
if i'm going to office
then i will be going to the gym after coming back from office

if not,
i will do the workout in the morning

i need proper plan
or i will get drifted away again