My Fitness Routine ♡

FitnessRoutine

If you read my health and fitness journey, you’d know that I run and go to the gym a few times a week! I rotate between two different gym routines three times throughout the week (I will be referring to as A and B). When I first started getting into fitness, I was working out every single day but I’ve learnt that it’s important to let your body rest and repair itself after doing strenuous work. From personal experience, I tend to get fatigued and I don’t perform as well as I do when I take days off throughout the week!

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WorkoutA
3×5 Barbell front squats
3×5 Bulgarian dumbbell split squats
3×5 Barbell deadlifts
3×5 Assisted pull-ups
Abs circuit
WorkoutB
1×5 Barbell deadlifts
3×5 Barbell bench bench
3×5 Push press or incline shoulder press
3×5 Assisted dips
Abs circuit

➳ For those of you who are unfamiliar, the format AxB means A are sets and B are repetitions (reps)!

I was doing regular barbell squats but decided to switch to front squats to build up by quadriceps but I would definitely recommend doing regular ones to start off with! Front squats are really tiring and use up a lot of energy. I also deadlift on both days because I’m weak at doing barbell rows so with workout A, I focus more on getting my form right rather than building up numbers!

I am currently in the works of switching up my abs circuit but before I was doing variations of weighted crunches, dumbbell side bends and leg raises then I would always finish off with a wall plank. I am a huge fan of planks! =)

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Weekly breakdown:

Monday: Running (7km around the city at a 5:30min/km pace)
Tuesday: Workout A
Wednesday: Rest
Thursday: Workout B
Friday: Rest
Saturday/Sunday: Rest or Workout A

I usually take two rest days on Friday and Saturday, and do my gym workout on Sunday but sometimes if I or my gym buddy (aka my older brother) has plans then we will go on Saturday instead!

My current personal records:
LiftPRs

I hope you all enjoyed this post and got a better idea of what my fitness regime is like! =) Let me know what you like to do throughout the week! I always find it interesting to see what other people do hehe.

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My Typical Daily Food Plan ♡

TypicalDailyFoodPlan

Thank you all so much for the amazing support and comments on my previous health and fitness journey post. I was really overwhelmed by how much you all said it was inspiring and motivating, and that was exactly what I was aiming to do! Also, I’d like to thank Talking About Beauty for requesting to see this post! I thought it would be a great idea because it’s the perfect follow-up from my previous post. =) I believe in eating a well balanced and nutritious diet that incorporates all three macronutrients – carbohydrates, proteins and fats as well as . I don’t believe in deprivation of any of those and although eating junk food is definitely 100% fine in moderation, I don’t get cravings to eat them so I only will on special occasions such as birthdays (where there will be cake hehe, and I don’t want to be rude rejecting a slice)!

B r e a k f a s t

My breakfast is the absolute same every single day. To me, oatmeal is like dessert and I actually look forward to waking up just so I can eat it LOL. My oatmeal consists of:

♡ ½ cup of rolled oats
♡ ¾ cup of skim milk
♡ 1 tsp of chia seeds
♡ ½ tbsp of honey
♡ 1 sliced banana

It is really simple and quick to prepare in the mornings. I just add the milk into the oatmeal in a bowl and put it in the microwave for 2 minutes then add the rest of the ingredients. Of course, it can be cooked on a stovetop but I find that it adds time to the whole process and there would be more washing up to do! I really dislike my oatmeal in a porridge texture because I like a bit of crunch so I never buy quick oats or anything like that!

L u n c h

For lunch, I will usually have leftovers from the night before but if I don’t then I will grab something quick on campus or I really enjoy buying SumoSalads if I’m eating locally on-the-go.

♡ Meat and vegetables from dinner the night before
♡ Campus food (typically a sourdough quinoa grain long roll with ham, fennel, sundried tomatoes and some cheese)
♡ SumoSalad (I always get a medium mix of two different salads. My favourite combination is the free range pesto chicken and fresh avocado with the sweet roasted pumpkin and chickpea leafy salads)

S n a c k s

Snacking is where I mostly get my fats in for the day. I’m usually very hungry when I get home from university at around 4:00pm so I always want to eat something. Depending on how much energy I will need in the evening (if I’m running or going to the gym), I will eat more or less but my typical go-to snacks are:

♡ Unsalted peanuts
♡ Unsalted roasted almonds
♡ Pitted dates
♡ Fresh fruit (usually an apple, peach or a plum)
♡ Freshly pressed green juices (once a week my Mum likes to prepare green juices that contain kale, apples, carrots, pears and sometimes grapes for added sweetness)

➳ Tip: If you’re a big snacker like me, a good way to prevent overeating is to not eat straight out of the packet. Take a handful and put it into another bowl or plate and walk away! It means you’ll just be eating only what’s there and won’t be excessively eating.

D i n n e r

In my household, dinner varies every single day but it will typically consist of a main carbohydrate and then a selection of meats and vegetables. Once or twice a week, we go outside traditional Chinese meals and we will have steak with vegetables and pasta. A typical dinner for me consists of:

♡ Brown rice
♡ Meat (either chicken breast or red meats such as beef, lamb or even pork)
♡ Vegetables (varies everyday but my top favourites are spinach, sweet potato and broccoli)
♡ Freshly squeezed orange juice

P o s t – D i n n e r

Depending on how late I eat dinner (I usually eat at 7:00pm), I will have something else to eat at around 9:00pm. I know people say that you shouldn’t eat after a certain time but I haven’t had an issue with this at all and I think as long as you’re not having another whole entire meal then it is perfectly fine!

♡ Low fat vanilla yoghurt with a handful of frozen berries along with fresh strawberries and blueberries (sometimes a bit of mango too)
♡ Freshly brewed green tea (my favourite is organic Japanese matcha green tea powder)

➳ Tip: Greek yoghurt is probably one of the best choices for yoghurt but I don’t enjoy the taste of it so I opt for yoghurts that have the least amount of sugar in my supermarket aisle. Don’t fall into the ‘low fat’ trap – remember to always read the nutrition label to make sure the fat isn’t just completely replaced with sugars!

I hope you all enjoyed reading about what I typically eat everyday. I’m someone who doesn’t mind not having variety. If I like the taste of something, I can eat it all day everyday! =)

My Top Favourite Fitness YouTubers & Workouts

TopFavouriteYoutubers&Workouts

Before I started going to the gym or when I wanted to do some extra exercise, I was working out at home using YouTube videos. They are perfect because you can access them anytime and anywhere! I’m someone who doesn’t like working out by myself but when I watch videos, I feel as though I’m working out with someone else and it’s convenient because you just follow along with the exercises they’re doing!

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① X H I T  D a i l y

XFITDaily

This was the first fitness YouTube channel I got into when I first started out. Unfortunately, they no longer upload new videos (they have been re-uploading their old videos) but their previous videos are still available and they are great nonetheless. They have a wide range of workouts available! I especially adore the workouts by Kelsey Lee and Rebecca-Louise (pictured above). They’ve moved on to make other workout videos so if you like them as much as I do then you can YouTube their names for more updated videos!

My favourite workouts:

♡ Feel the Burn Cardio
♡ How to Get Toned Arms
7 Minute Abs
Olivia Wilde Sexy Abs Workout
♡ Miranda Kerr Butt Workout

② F i t n e s s  B l e n d e r

FitnessBlender

I really enjoy Fitness Blender for their more longer workouts, but of course they have a wide range of shorter workouts too if you don’t have a lot of time. A lot of them also include a warm-up and a cool-down so you can get right into it without doing anything extra. Not only do they upload workout routines, they also have some nutritional informative videos for a lot of frequently asked questions people want answers for when it comes to health that are well worth checking out!

My favourite workouts:

♡ Freeze & Squeeze Bodyweight Bootcamp
♡ When I Say Jump HIIT Cardio
♡ Insane Cardio Workout Challenge (Climbing the Mountain)
♡ Total Body HIIT & Cardio Kickboxing
Legs on Fire

③ B l o g i l a t e s

Blogilates

Blogilates is probably one of the most popular fitness YouTubers and when you give her workouts a try, you can definitely see why she is such a great personal trainer. She also has some quick, cheap and simple recipes on her channel that you can try out. Her workouts are very intense and they seriously burn. If you’re short on time but you want extremely effective workouts, Cassey is someone you seriously need to check out!

My favourite workouts:

Extreme Abs Workout
♡ ABC Abs
♡ The Bold & The Bootiful
♡ Victoria’s Secret Bombshell Butt Workout
♡ Intense Inner Thigh Challenge

If you are just getting into fitness or just really dislike going to a conventional gym, YouTube is a great source to look for different workouts that suit your own needs. What sort of workouts do you all do and where do you do them? I would love to know! =)

My Health & Fitness Journey (Text Heavy! =P)

Health&FitnessJourney

Before I go into more specific posts on health and fitness, I wanted to share my journey along with all the past life experiences and steps I’ve taken to get to where I am today! This is a journey that I’ve never really talked about before but I thought it would be appropriate to share it with you all so you won’t make the same mistakes I did when I first got into the whole “dieting” fad. Bare in mind that I am in no way a health professional and this is just my own personal experience so if you have plans to become more healthy and fit, please take into consideration your own bodily needs! Please also don’t mind that this post will have no images and will be really text heavy so if this isn’t something you’re not interested in reading about, of course I’m completely fine with that and you can skip this post! =)

To start things off, I have to say that I was overweight for a majority of my life. I was definitely by no means morbidly obese but I was overweight to the point where I was ridiculed by other people at a young age, just because I was larger than an average child. Thankfully at the time I had really thick skin and I didn’t take anything negative anyone said to heart because they were just telling me things I already knew, and I didn’t want to give them the reaction or response they were looking for. I was happy with myself at the time and I had no concerns with body image so I went on with my daily life with no worries about life in general.

I didn’t have an interest in becoming “skinny” until about 8th grade. It didn’t last long at all but at the time I was skipping breakfast and didn’t eat meat at all. Please bare in mind that I had no knowledge at all about health and nutrition at the time, so for me I was under the impression that anything that wasn’t a fruit or a vegetable was bad for the body. I was doing no exercise at all, apart from PE in school and I definitely did lose some weight but it was completely unhealthy and I gained it back almost immediately after I started to eat normally again. I would never recommend anyone to do this regardless of your health and fitness goals. It’s always important to eat a balanced diet that incorporates all three macronutrients – carbohydrates, proteins and fats!

Fast forward three years, I decided to take health more seriously than I did before and started to exercise with a goal to become more fit overall. I started to count my calories using the MyFitnessPal app and I incorporated really basic bodyweight exercises into my routine before I went to bed at night. I was doing minimal sets of various crunches and squats. In the beginning, I was eating an avocado on a multigrain toast every morning but eventually I stopped enjoying the taste of it so I started to make my own berry smoothie using a handful of frozen mixed berries, skim milk, some low-fat vanilla yogurt and a few ice cubes to top it all off. I was eating at a calorie deficit of about 1,200 calories with an aim to reach 50kg (I was around 62kg at the time and I was 15 years old). I was dropping weight fast because I transitioned from eating all kinds of unhealthy food to completely eliminating anything that was fried or sugary. Anything that would be classified as junk or unhealthy, I did not eat at all. It definitely took a lot of willpower but I have to say that after two weeks, it was easy for me because I developed the habit. I no longer craved eating unhealthy food and I started enjoying eating more healthy. I think my friends started to get annoyed at me at this point because every time they tried to feed me something unhealthy, I would refuse to eat it. =P I did get really skinny to the point where my family and friends were commenting on it but because the weight dropped really fast, this meant that it gained back fast too. I was back to my original weight within no time at all, especially since I stopped exercising in my final year of high school so I could focus on solely studying.

I didn’t start being more informed and become more health conscious until 2013 where I got into weightlifting at the gym. I stopped weighing myself because this was the time when my fitness goal was just to become stronger. It was no longer about wanting to be “skinny” but to build muscle and recompose my body fat and muscle ratio. I was doing both dumbbell and barbell work, doing full body workouts. In 2014, I started the StrongLifts 5×5 program. It incorporates the three big lifts – the bench press, the barbell squat and the barbell deadlift as well as a few other compound lifts. It is a great beginners program that I would recommend for everyone. The website explains everything perfectly and clearly so if you are interested, please do check it out! I know a lot of other people recommend the program too. Even until now, I still incorporate the exercises into my gym regime and I am as strong as I ever have been – and continuing to get stronger! I visit the gym three times a week and alternate between two different workouts. I’ve also taken up running every Mondays doing 7km at a pace of roughly 5.30min/km. Until the start of 2015, I was also doing a combination further cardio (mainly HIIT) and pilates on my rest days for an hour in the evenings. I was following YouTube workouts such as FitnessBlender and Blogilates, which are both fantastic by the way and I will do a post on my favourite fitness YouTubers! But now I’ve decided to focus on building numbers in my lifts so I have decided to use my rest days as actual rest days.

I’m definitely really proud of my progress but I’m still dreaming big and I want to continually get stronger and stronger. Several years ago I never would have thought I would be able to finally be reasonably content with the way my body looks but now I am able to say that I am. Any sort of health or fitness journey requires commitment and consistency. There is just no way that your body will transform overnight. It takes time but the results are so worth it! =)

The lessons learned in my experience that I want to pass onto anyone who wants to achieve their own fitness goals:

♡ Start slow! If exercise is new to you, there is no need to go out and do anything excessive. Your body needs to adjust to the pressure and changes that occur with exercise so take it easy! Everyone starts somewhere and it’s all about the baby steps. Any sort of dramatic and fast weight loss is unhealthy and means that it will pack back on really easily.

♡ Don’t bother weighing yourself, measure yourself using a measuring tape instead. I spent the longest time believing that weight loss meant fat loss and I couldn’t have been more wrong. Weight can be composed of fat, muscle, water or anything else within your body. A good way to effectively note your progress is to take pictures of yourself and continue to at the end of each week. You can see your body change visually – it’s never about the numbers on the scale!

♡ EAT! Don’t deprive your body of food. You need food to survive and function properly and a good diet is necessary for you to actually exercise! A lot of diets involving eating ridiculously little are ineffective because they cause yo-yo diets where once you start eating properly again, the weight will add back on within days.

♡ For the girlies – don’t be afraid of weights! You will not get bulky and it requires a very high calorie surplus to do so. Strength training is one of the most effective ways to burn body fat but increase muscle mass at the same time. The more muscle you have on your body, the more calories you can naturally burn everyday too!

I hope you enjoyed my post! I know it was so long but I wanted to share absolutely everything about my journey. I will be uploading a post tomorrow on a few of my favourite fitness YouTubers so I hope you look forward to that! =) Please do share your health and fitness journeys with me too if you want to!

♡ Haul: Nike & Lululemon Athletica Workout Clothes

Haul-SportswearMarch

On my Dad’s birthday last weekend, I went on a family trip to a few factory outlets and picked up some new sportswear. I always get excited to pick up new sports clothes because it’s the only time I will actually wear more bright and fun colours LOL. It’s also just fun to pick up some new cute clothes to wear to the gym. =) If you’re interested in buying new workout gear, I would recommend you either buy off Eastbay online or search your local factory outlets. They often have great deals on and it’s always good to save money whenever we can!

N i k e

NikeHaul1-1

This top is so soft, it looks plain in terms of its style (it’s just a basic T-back tank top) but it feels amazing and lightweight. I literally cannot stop touching it when I wear it LOL (I probably look like a creeper D=). It looks pastel pink in the photo but it’s actually a pretty, bright bubblegum pink shade! I took the tag off this one and I’ve seemed to have forgotten the price but I believe it was between $18 to $20 after discount!

NikeHaul1-3

The material of this tank is different to the one above, it’s not as soft but it still has the same fit on the body. For exercise, I prefer more slim fitting clothes because I find them to be more comfortable and they don’t get in the way like baggier clothes do! This tank is a brighter coral shade and it was reduced at 50% off from $50 to $25!

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I didn’t have that many running shorts before this shopping trip, I had a phase of purchasing a lot of different pants but because it still gets humid here in Australia, I wanted to pick up a few more shorts so I could rotate around them more easily!

NikeHaul1-4

This is the same style of shorts as the one above but in a highlighter, neon yellow shade! I love how bright these shorts are. =) Both of the shorts were further 50% from an original price of $35 so they were $17.50 each.

➳ All of the items I picked up from Nike are from the Dri-Fit range, which is designed to keep the body cool when you sweat during exercise! =)

L u l u l e m o n

LululemonHaul1-1

These tanks were reduced from $75 to $19 so I just had to pick them up! I liked the cut-outs because I thought they were quite unique. A lot of my tops are more on the simple side so I thought these would be a nice way to change things up a little.

I hope you enjoyed this haul! Also please excuse how awkward the clothes look splayed on my bed. It’s difficult for me to get them to look nice and neat! >< LOL but thank you all for reading! ♡