I hate that this is going to be it, but

The first week I felt like something was really off about me. My muscles were feeling sore for longer than usual, and I felt lethargic and grumpy all day and I generally felt depressed about how stagnant I was with my weights whenever I was at the gym that week. I got worried so I went to google up what could be happening, and I realised that I could possibly be overtrained. So the following week I forced myself to take it easy in the gym and stop pushing myself so hard. I also changed my diet slightly since I thought I did not have enough nutrients to support my lifestyle, and began eating more carbs. Then then the third week came along, and bam I was knocked out with stomach flu and flu for a week and a half, and was incapacitated in bed for half that duration. I rested till the end of the week and then I was plunged deeper into a personal crisis that meant that I could not go to do my masters (as planned). I deferred successfully (thank you kind australian university for your sympathies). And here I am… far from what I was 8 weeeks ago when I was on my way to fitdom. I fell sick and lost a lot of weight, and then I got awfully stressed and devoured my way through tons of chocolate, chinese new year cookies, and marks and spencer cookies.

But today I will stop, and I will try to get my life back in order. Fitness-wise, I have been absolutely stagnant. This 8-week hiatus really threw me off track with the progress I made last year as I found out yesterday in the gym. I’m a lot less strong as I could only lift the weights I did when I first started a year ago, and I tire very easily during my work out. Well, anyway, I will try to document in this blog my climb up again from ‘zero’. I would love for anybody who is on their workout journey to leave a comment so we can give each other moral support!

 

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Day 4 Workout: Legs/Calves

Here is my workout for Day 4. Oh LEGS AGAIN?! Yes, out of my 4 day gym plan, I have decided to work on my legs twice a week because I have small legs and doing legs just give me such an awesome workout! Also, I work on my legs twice because I wanted to work the two major groups of leg muscles separately, namely my quads and my glute/hammies. What’s the difference? The quads (or quadriceps) are the group of leg muscles above the knee that faces the front. The hammies (or hamstrings) are the leg muscles above the knee, below the glutes, facing the rear of the body!

Here is a photo to better ‘see’ what I’m talking about:

quads-glutes-hamstrings-calves

(photo source)

On Day 2, I focussed on mainly the leg muscles facing the rear, hence my glutes and hammies. Yesterday, I worked on the leg muscles mostly facing the front, namely the quads. And also my calves because they get sore easily so I try to work it only on the last day of the gym schedule :D

Here is my workout:

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Day 3 Workout Shoulders/Triceps

So I blogged yesterday that I thought I did not work myself hard enough? I’m totally wrong, and I am totally aching right now. Today’s gym day targeted my shoulders and triceps but I don’t think I pushed hard enough today because I am really exhausted from gyming 2 days in a row. Well, good thing is my break day is tomorrow!

Here is my workout routine for my shoulders/triceps.

girly gets fit shoulder tricep 1

And… read on for my day in food and food preparation tips! :D

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Ass Motivation and Day 2 Workout: Ham/Glutes

Today was booty day! Oops, it’s not booty call okay, it was all about working my glutes at the gym! Yes, the right terminology for ass is ‘glutes’ when you’re in the gym. Here’s an ‘ass-pire’ board I put together to motivate!!

girlygetsfit asspire boardClockwise from top right corner: Stephanie Buckland, Ana Delia, Jessica Arevalo, Christina Halkiopoulos, Alice Matos, Stephanie Davis, Michelle Lewin.

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#12weekchallenge

It has been a really long time since I last blogged! And unfortunately, this also meant that I am not on track with my fitness goals. My health took a dip, and my life has been quite stressful for the past few weeks and I became either too physically drained or emotionally-charged to work out or blog.

Anyway, I decided I should put my foot down and begin exercising proper again. I have began easing myself into working out intensely again (hopefully 4-5 times a week at some point) by hitting the gym at least twice a week for the past two weeks. Meanwhile, I have been doing a bit of meal-planning and workout-planning so that going to the gym and eating right would be more of a habit and routine and less of a hassle! I am determined to reach my goal figure by the end of this 12 weeks (it’s now or neverrr!!!).  I plan to document my journey here so do leave comments if you are on your fitness journey as well and it would be awesome if we can give each other support!

Celebrity-spotting: Renee Zellwegger and Gordan Ramsey

Celebrities getting more than just in shape, they are also getting fit by working out. I thought it’s nice to kinda learn about what they do, and it’s not surprising that they put in a lot a lot of work into their diet and exercises in order to look good.

Renee Zellwegger

Zellwegger was recently in the limelight for doing something to her face, as well as for looking painfully skinny. I thought it was unfair that the only showed photos of her face and not the rest of her figure.

renee-zellweger

 

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Looking and feeling older than you really are? You could just be dehydrated – read more here.

I just saw this amazing article about how drinking the recommended amount of water has helped Sarah Smith look and feel younger. Her diary-like article details the little adjustments she made to her lifestyle in order to increase her water intake for 4 weeks, and the difference it made to her appearance and mood. I quickly found two things particularly fascinating: (1)  the importance of drinking adequate amounts of water, and (2) how easily we overlook this and unknowingly abuse our own bodies!

WS_FEMAIL_WATER_2.jpg

(image source)

As you can see from the before and after pictures, drinking more water led to an improvement in the texture of Sarah’s skin as the wrinkles became less obvious. Also, her overall complexion improved as her skin tone became less blotchy. These changes made her look drastically younger. Dehydration had caused her skin to lose its elasticity and appear more shrivelled and wrinkled. With adequate hydration, Sarah’s complexion became more dewy, plump and clear.

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Where to buy Chia Seeds in Singapore?

chia-seedsImage Source

Chia seeds are a pretty awesome supplement to any diet as the tiny black seeds are super nutrient dense and convenient to consume. Just a tiny amount packs healthy omega-3 fats, dietary fibre, protein, vitamins and minerals. It is also great for dieters because of its ability to suppress appetite, and regulate blood sugar. It’s usefulness does not stop there, chia seeds form a gel when mixed with liquid and can be used to replace eggs in recipes, or as a thickening agent in soups and sauces. Furthermore, it is convenient to consume since its flaxseed superfood equivalent needs to be grounded up before it becomes readily available for the body.

Chia seeds are tasteless on its own, making it versatile to add to other foods. It absorbs the flavour of the liquid you put it in. You could easily add them to smoothies, salads, and yoghurts. It also can serve as an egg-replacement when made into a gelatine-like substance. Since it’s high in fats, some people may use it to replace butter. I usually add two tablespoons into my breakfast protein shakes to get my fats, dietary fibre, and to thicken up my shake. BTW, it does not expand right away so I would either have to wait about 10 minutes or what I like to do is to prepare my shakes the night in advance just so that it gives time for the chia seeds to to become nice and fluffy when I drink it in the morning. My mom likes to eat her chia seeds in hot milo while my dad uses it to top his yoghurt. Awesome!

If you want to learn more, here are 10 awesome uses for chia seeds.

Chia seeds from the supermarket

I thought I would share some of the different brands of chia seeds I found on my trip to Jasons Market (Ion) recently. They have three brands of chia seeds: Bob’s Red Mill, Simply Natural, and Nutiva. If you are curious, I purchased Nutiva because it was cheaper for its net weight. And I liked how it came in different forms: original (black), white, and milled. The different forms have the same benefits, so the deciding factor is really personal preference.

girlygetsfit jasons grocer

girlygetsfit nutiva chia seeds

girlygetsfit chia seeds

Chia Seeds online

I recently too bought Chia seeds from an online local shop, BGO Ecoshop. At its original price, it is slightly more expensive than Nutiva brand found at Jasons market. However, if you check out their bundle offer, you can get two 500g bags cheaper with more convenience.  I also appreciated their quick and efficient service. I made my purchase on a Sunday night, and my payment was immediately processed the very next morning, and delivered within 3 working days (Thursday morning)! The package I received was wrapped in bubble wrap (awesome!) and included a personal note written on the invoice, thanking me for my purchase. I thought that was really sweet, and I would definitely purchase from them again.

girlygetsfit organic chia seeds

Here are some other places that you can get hold of Chia Seeds in Singapore

- Supermarkets

  • Fair Price NTUC ( I haven’t seen it for myself, but I read in an online forum that it is possible. Perhaps check out the bigger fair price outlets)

- Online shops

  • Iherb – note that Iherb is shipped from the US and you would have to account shipping fees.

- Organic Food Shops

  • Four Seasons Organic Market – may be the cheapest way to get chia seeds so far, since I read in a forum that a customer bought chia seeds 1kg for $47.80.

- Supplement Stores

  • GNC – unconfirmed because I could only find chia seeds from its US website, not Singapore.

Do you add chia seeds to your daily diet? Did I miss any places that you can get chia seeds?

Updates:

21/3/2014 - I found chia seeds going at SGD14.80 (340g) on qoo10.sg, who knew?! Qoo10.sg is really such a treasure, I should do a post soon about the randomest stuff I buy from them because it’s always so affordable!! That place is so bad for shopaholics!

11/7/2015 – Live and breathe super foods? You may want to check out www.superlife.co because they ensure bundles of premium grade chia seeds and quinoa land at the convenience of your doorstep every month! Otherwise, you can also purchase the chia seeds in 150g or 500g packages.

 

 

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