me -

everything & anything that motivates me to be healthy.... day in, day out.

Thursday, July 28, 2011

July 28, 2011

My nummy snack this arvo! 98% fat free tuna with chilli
2 scoops of Scivation Xtend in Refreshing Watermelon




1. Introduction

As you sluggishly pull yourself toward the treadmill for your umpteenth run this month, the thought hits you: there must be a better way. And there is: dynamic, equipment-free moves like the ones in this four-exercise routine are an excellent way to add variety to your humdrum cardio workout.

Try doing each move for 30 seconds, resting 30 seconds to one minute in between, then repeating twice from the top for a total of three rounds.

2. Butt Kicks

Target Muscles: hamstrings, glutes, calves

How to do it:
Stand with your feet hip-width apart, arms at your sides and elbows bent. Jump and bend one leg behind you to draw your heel toward your glutes; on your next jump, switch legs. Continue, alternating quickly, for your entire set. (you can also ramp up the calorie burning by adding alternating bicep curls with dumbbells)


3. High Knees

Target Muscles: glutes, quadriceps, calves

How to do it:
Begin in the same starting position as the butt kicks. As you jump, raise your knee in front of your body, alternating legs with each jump. Land lightly on the ball of your foot, and aim to get your knees as high as possible. Repeat for your set. (variation, add overhead dumbbell raises)


4. Jumping Jacks

Target Muscles: leg adductors and abductors, calves, deltoids

How to do it:
Stand with your feet together, arms at your sides. Jump your legs out to the sides while raising your arms above your head; your body should form an X [A]. Immediately jump back into the starting position [B], and continue quickly alternating with each jump. (try doing 100 jumping jacks to get your heart rate up!)


5. Squat Jumps

Target Muscles: glutes, quadriceps

How to do it:
Stand with your feet shoulder-width apart, knees slightly bent. Bend your legs to sink into a squat; at the bottom, explode upward into the air, raising your arms overhead to help you gain height. Land with soft knees and immediately sink back into your squat. Repeat for your entire set. (my fave!!! for something different you can also jump onto a box/ledge/bench. these KILL your legs and make them sexxyyy :))




my huge dinner last night, very filling!
stir fry noodles with veggies, more steamed veg and choc 
protein shake with banana


Wednesday, July 27, 2011

July 27, 2011



this one seems more real :)

Sip java
Sisterhood of the traveling spill-proof mugs, rejoice! A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing, says Robert Kenefick, Ph.D., a research physiologist at the U.S. Army Research Institute of Environmental Medicine. Honestly, could there be a more perfect beverage?

Guzzle your water cold
Chase your morning joe with an ice-cold glass of H2O. Researchers at the University of Utah found that volunteers who drank eight to 12 eight-ounce glasses of water per day had higher metabolic rates than those who quaffed only four glasses. Your body may burn a few calories heating the cold water to your core temperature, says Madelyn Fernstrom, Ph.D., founder and director of the University of Pittsburgh Medical Center Weight Management Center. Though the extra calories you burn drinking a single glass doesn't amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.


Undo damage with dairy
Hey, it happens. There are days when no salad on earth can possibly overcome the seductive power of French fries. But you can make up for it with a calcium-rich afternoon snack, like eight ounces of milk or six ounces of low-fat yogurt. Calcium helps your body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste (yes, that kind), reports a study from the University of Copenhagen. Sorry, supplements don't have the same effect. 


Choose organic produce
You wouldn't fill your car engine with pesticides, right? Hell, no. Researchers in Canada found that dieters with the most organochlorides (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: Their metabolism stalled. Can't afford a full organic swap? Go to for the most (and the least) contaminated foods, then adjust your shopping list accordingly.  

Take it slow
This isn't easy, but when you strength train, count to 3 as you lower the weight back to the start position. Slowing things down increases the breakdown of muscle tissue—yeah, it sounds bad, but all that damage you're incurring is actually a good thing. The repair process pumps up your metabolism for as long as 72 hours after your session, according to researchers at Wayne State University. But pass on those featherweight dumbbells—you need to use weights that are heavy enough that you struggle to complete the final few reps.

Eat Nemo's pals
Fatty fish like salmon, tuna, and sardines are loaded with hunger-quashing omega-3 fatty acids. These healthy fats help trigger the rapid transfer of "I'm full" signals to your brain, according to the National Institutes of Health. Bonus: A 3.5-ounce serving of salmon nets you 90 percent of your recommended daily value of vitamin D, which will help preserve your precious calorie-craving, metabolism-stoking muscle tissue.

Skip the second mojito
Another reason not to overimbibe: Knocking back the equivalent of just two mixed drinks (or two glasses of wine or two bottles of beer) puts the brakes on fat burning by a whopping 73 percent. That's because your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores, report researchers from the University of California, Berkeley.



LOL harry love !


Thursday, July 21, 2011

Just as motivating as looking at half naked sexy girls

Look at the pressure on the ankles, how the organs are constricted, how the joints are held at awkward angles, and how large the internal organs are.
Look at all the subcutaneous fat (under the skin fat).
Which would you rather be?
Help your body take care of you everyday by taking care of it!

Wednesday, July 20, 2011

July 20, 2011


After an intense workout, what nutrient does your body need most?

  • Carbohydrates
  • Protein
  • Fat
  • Vitamins
  • Antioxidants


Carbohydrates. Roughly 60% of the calories you eat at this time should come from carbohydrates. Contrary to popular belief, your body needs more carbohydrates than protein after a workout, to replace the muscle fuel (glycogen) you used up and to prepare for your next exercise session. Moderate exercisers need about 30-40 grams of carbohydrates after an hour of exercise, but high-intensity exercisers need more—around 50-60 grams for each hour they exercised. 


How many pounds of calcium are in the average adult body?

  • 2-3 pounds
  • 4-6 pounds
  • 7-9 pounds
  • 10 pounds or more


Calcium is present in the body in greater amounts that any other mineral. Calcium builds strong bones in both length and density and is vital to the formation of teeth. There is about 2 - 3 pounds of calcium in the body, mostly concentrated in the bones and teeth.

True or False: Your body needs an adequate amount of carbohydrates to be able to burn fat.

  • True
  • False


For fat to be metabolized properly, carbohydrates must be present. The basic message is simple when it comes to selecting the amount and type of carbohydrate foods. Carbohydrates should make up 45% - 65% of the total daily calories in a healthy diet. At least 130 grams of carbohydrate should be included in the diet to prevent ketosis. Whenever possible, replace highly processed/refined grains, cereals, and sugars with minimally processed whole-grain products.

If your friend becomes obese, your chance of becoming obese, too, increases by how much?


  • 17%
  • 27%
  • 37%
  • 47%
  • 57%
  • 67%


Research published in a July 2007 edition of the New England Journal of Medicine found that when one individual becomes obese, the chance that his or her friend will become obese increases by 57 percent--even if their friend lives far away, and especially if their friend is of the same sex--71 percent in that case. 


 only a short bloggy today, back to study! have a happy, healthy day :)


Monday, July 18, 2011

July 18, 2011

The Raw Truth
(Good Health Magazine May 2011)


... to increase its effectiveness as a cancer fighter.  
Cooked carrots contain 34% more antioxidants than raw ones.
They also have more falcarinol, a compound with strong anti-cancer properties.
Researchers believe it's because when carrots are cooked, their composition
changes so that they lose their ability to retain water, and as that happens the concentration
of falcarinol increases.

don't chop a carrot before you cook it
dicing carrots increases the surface area, so more nutrients
leach out during cooking.
carrots that are cooked whole contain 25% more falcarinol.

eat it lightly cooked or raw protect against breast cancer.  
women who eat four or more serves of raw or lightly cooked cabbage a week
during adolescence are 72% less likely to develop breast cancer in later life, compared
with women who eat only one or two serves a week.
increasing cabbage consumption during adulthood also provides
a protective effect.

opt for red cabbage instead of the white variety.
packed full of the same compounds that give berries their 'superfood'
reputation, red cabbage has antioxidant activity at least 
6 times higher than the white-green variety.

eat it cooked & cooled

... to give your immune system a boost.  
diets high in resistant starch which is found in cold rather than
hot boiled potatoes, can lead to lower levels of white blood cells,
a sign that the body's immune system is working efficiently.

it's thought that the effect is produced in the large intestine where resistant starch
ferments after being pushed there from the small intestine,
an organ that cant digest starch in this form.

boil potatoes whole.
they contain many important nutrients and boiling them
whole retains as much as 75% of their mineral content

eat it cooked

... to maximize how much of its calcium and lutein you absorb.
spinach is naturally calcium rich, but it also has a high 
oxalate content, an acid that 'traps' or interferes with the calcium accessibility.
but research shows that cooking can significantly reduce a vegetable's
oxalate levels, while boosting lutein content.
while a cup of raw spinach provides 3.6 mg of lutein,
an antioxidant that helps protect against age-related blindness, a half-cup serve
of cooked spinach contains 6.3 mg.

don't worry if the spinach you buy has been sitting
on the supermarket shelf for a few days.
this green leafy veg is one of the few that actually benefits from exposure
to harsh supermarket lighting, increasing in vitamins C, K, and E and
folate as well as many other nutrients, including lutein, after
as many as nine days left on the shelf.

30 ways to outsmart temptation

Mix up some milk.
If you're craving
creamy chocolate treats
and nothing else will do,
mix up a cup of lowfat
milk with some
chocolate syrup, then
slowly savor each rich,
sweet sip. Bonus: You'll 
get a boost of calcium!
:) this is what i do if i'm craving sweets
i make a cup of low fat hot chocolate with
Cadbury chocolate powder
skim milk & a sachet of Equal
.. or i make myself a chocolate protein shake :)

Fake the fries.
Swap the "fries"
for some "bakes." Cut a
potato (or sweet potato
or butternut squash)
into wedges, sprinkle
with oil and spices and
bake at 450 degrees
Fahrenheit for at least
30 minutes, flipping

this is also a good tip. the other day i wanted fish and chips
really frikkin bad.  but i'd already splurged that day
so i ordered grilled fish and baked some low fat chips 
in the oven (from supermarket). still satisfied my craving
but with a lot less fat. otherwiiiise if i really want chips,
i just grab a small size from maccas or something. 

Envision the
What will this
indulgence do to your
plan? How far will it set
you back? Will you be
able to bounce back
quickly, or will it take
weeks of work?

this trick/tactic has helped me COUNTLESS of times.
if i want to just keep eating even if i'm full, i automatically
think, uhhh then that's another 1,500 kJs i gotta work
to burn off bleh. 
im not saying DONT ever treat yourself. i'm all for moderation.
listen to your body. it'll tell you when you're full. LISTEN TO IT.