End of March progress... I may not there yet, but i'm closer than I was yesterday.

Muscle muscle please grow faster! XD

Fitness is not a fashion, competition or hobby, it is about your lifestyle. 

I'm a normal human too, I have craving for nice foods or snacks too and having some hard time to workout but I find a way out to make it easy and after sometimes it become a habit. I don't find the time to exercise, I make the time to exercise. 

Craving for sugars, choc, snacks? You can find an alternative for snack cravings by substitute them with the healthy version. 

No time for gym? Find time for it, there is no excuse if you wan to ... 

Hopefully I can be like them too :P

Fitness is not owned. It's rented. And You Have To Pay Rent Everyday.. 

Motivate others will motivate yourself too. Trust me! 

Home-made protein powder

Brown rice, Lentils, Steel-cut oat

Ingredients:

• 1/3 cup steel cut oats
• 1/3 cup brown rice
• 1 cup dried green lentils (can replaced with soybean)
• cocoa powder / black coffee for flavoring (*optional) 

*100 g of soybean (raw) contains 36 g protein; 100 g of lentils contains 26 g protein

* You can play around with the ratio, increase the ratio of lentils or soybean for more protein, reduce the carbs intake (less oat & rice)

Mix it in a bowl and grind into powder form. Keep in a air-tight container for consumption.

 

Rocky banana with nuts & berries

Ingredients:

- Dark chocolate bar/ Choc chips

- 3-4 large banana

- 1/4 cups of goji berries,  Peanuts

Peel and slice the bananas. Dip/cover in the chocolate and then roll in the nut/berry mix. Put them on wax paper on a tray and stick in the freezer for 1-2 hours. When they're frozen, take them out and wait 10 minutes until you see the bananas start to "melt". Devour.

Natural Skin Lightening Remedies

1. Lemon Juice

With a high content of vitamin C, lemon juice is the perfect natural skin lightening agent. You can apply lemon rind to the darker areas, soak your hand and feet in a mixture of lemon juice and water or even try a lemon lotion (two parts lemon juice, one part rum and three parts glycerin).

2. Sandalwood Powder and Tomato Juice

Red sandalwood powder is an excellent way to lighten your skin. Turn it into a paste with tomato juice and keep it on your hands and feet for 30 minutes before rinsing.

3. Cucumber Juice and Milk

Mix equal parts of cucumber juice and milk (full fat). After application, let it sit for 20 minutes before rinsing with lukewarm water.

4. Yogurt and Honey

Natural unflavored yogurt mixed with honey (half the quantity of the yogurt) makes for an excellent pack for darker skin. Rinse after 15 minutes.

5. Turmeric and Gram Flour

Mix equal parts of turmeric powder and gram flour with cucumber or lemon juice. Leave it on the area for 15 minutes before rinsing.

Choc-oat mixed with goji berries sweet treat

Ingredients:

• 8 cups of rolled oat 
• handful of goji berries
• 2 & 1/2 tbsp of honey
• nuts of ur choice (almonds, cashew nuts, peanuts etc..)
• 1 tbsp of cocoa powder
• baking chocolate 
• 1 tbsp of crunchy peanut butter

1. Mix rolled oat, goji berries, honey, cocoa powder and nuts together. 
2. Put some boiling water so that the mixture can stick firmly. 
3. Place the oat mixture into a square baking box or a Tupperware. 
4. Refrigerate until firm, about 15 to 20 minutes. 
5. Put both baking chocolate and peanut butter over low heat and cook, stirring occasionally, until the mixture is melted and smooth. 
6. Spoon the chocolate mixture on top of the oat layer. 
7. Refrigerate for another 20 minutes. 
8. Cut into 1 inch squares and enjoy!

Benefit of oat:

- low calories food, helps to stop cravings. It stays in stomach longer, making you feel full longer.

- provides high levels of fiber, low level of fat and high level of protein.

- stabilizes blood sugar and reduces the risk of diabetes.

- High fiber and complex carbohydrates which helps to slow down the conversion of whole food to simple sugar.

- Removes bad cholesterol

- Contains unique antioxidants beneficial for heart disease.

- Gluten-free safe

- Enhances immune response to disease.

Cornflake Marshmallow energy bar

Ingredients

• 4 cups cornflakes
• 1/4 cup butter (or non-dairy spread)
• 250 g marshmallows 
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• Generous handful dark chocolate chips

Directions

1.		In a large saucepan over low heat, melt the butter until starting to foam. Add marshmallows, vanilla, and cinnamon, stir until completely melted.
2.		Reduce heat to very low and stir in the cornflakes until completely coated in marshmallow mixture.
3.		Tip into prepared square baking tin, using either the back of a spoon or your asbestos hand, press down firmly and evenly. While still warm, scatter over the chocolate chips. Let the residual heat soften them, then spread the chocolate over the top of cornflakes.
4.		Set aside to cool completely, then cut into squares and store in an airtight container. Lasts a few days.

Lemon + honey

【蜂蜜檸檬水-瘦身+養顏】
起床，先喝一杯蜂蜜檸檬水。
▲檸檬水-清熱減肥，美白皮膚
▲蜂蜜-抗氧化，養顏美容
注意：
1.水要是冷的，因為蜂蜜要冷喝才潤腸
2.十分鐘後再吃東西

Importants of breakfast

Breakfast is the most important meal of the day, but many people skip this meal. Most people have very busy schedules, and that leaves little time to eat breakfast. 

 There are a number of benefits that you can reap from eating breakfast.
Energy Boost
If you feel sluggish in the morning, then a nutritious breakfast can give you the energy that you need to get through your day. Fiber, vitamin C and vitamin D are just a few of the many nutrients that will help increase your energy level. Whole wheat toast with eggs and an orange is an example of a nutritious breakfast.

Help You Focus Better

It will be much easier for you to focus on work or school if your stomach is full. On the other hand, you will have a harder time focusing if you skip breakfast. When you are hungry, it is hard to think about anything else except for food.

Prevent You From Gaining Weight
Researchers have found that people who skip breakfast are more likely to be overweight.When you skip breakfast, you are much more likely to overeat during lunch and dinner. Additionally, you encourage your body to store calories when you skip breakfast.

Boost Your Metabolism
Your metabolism has a tendency to decrease when you go to sleep. Eating breakfast helps you jumpstart your metabolism. A faster metabolism will allow you to burn more calories throughout the day. That is another reason why regular breakfast eaters usually weigh less.

Help Decrease Your LDL Cholesterol
Your LDL cholesterol is better known as the “bad” type of cholesterol. LDL cholesterol builds up in your arteries and can increase your chances of developing heart disease. Studies have shown that eating breakfast regularly can help lower LDL cholesterol.

Prevent Heart Attacks
A new study done by Harvard School of Public Health has shown that people who skip breakfast may be at a greater risk for having a heart attack. Skipping breakfast increases the risk of high cholesterol, obesity, high blood pressure and diabetes, which are all heart disease risk factors. 

Chicken Salad with Lemon Mustard Dressing

Make a salad using all your favourite salad ingredients (mixed lettuce leaves, tomato, spanish onion, sweet potato, avocado, berries etc) and chicken slices.

Pour over a dressing made up of the juice of 1/4 Lemon, 3/4 tsp Dijon Mustard, 1 teaspoon Extra Virgin Olive Oil (EVOO) and cracked pepper.

Enjoy!

Foods to eat to build muscle fast

1. Organic Beef

Organic Beef contains lots of CLA (or conjugated linoleic acid)

which is basically a fat that helps you burn fat but many studies show how CLA helps you gain muscle mass – for example…

According to one study a group of men who took only 5g of CLA per day gained more muscle over 7 weeks than men who did not take CLA.

2. Eggs

Eggs have lots of GOOD cholesterol in them that helps you maintain your current testosterone levels and according to one study…

People who ate 3 whole eggs per day while on a muscle building workout plan gained twice as much muscle as the people who only ate 1 egg everyday.

3. Fish

Almost all fish like salmon, tuna, and herring are high in Omega-3 fats and people who have higher levels of Omega-3s in their diets reported greater levels of muscle strength than those who didn’t include that much Omega-3s plus…

Omega-3s help your muscles recovery faster after workouts and Omega-3 fats increases muscle growth basically by helping your body use most of the protein you eat for muscle building.

4. Wheat Germ

Wheat germ is high in octacosanol and if you eat wheat germ about 30-to-60 minutes before your muscle building workout… The octacosanol in wheat germ will help increase your muscle strength and endurance during your workout plus…

This high-carb food source also has lots of protein in it.

5. Brown Rice

Brown rice is high in GABA (gamma-aminobutyric acid) and GABA will increase your growth hormone levels by up to 400%

6. Spinach

Spinach is high in a compound called beta-ecdysterone that increases your body’s ability to use more protein for muscle growth by 20%.

Slim down juice

1 cup grapefruit or orange or pineapple juice,
2 tsp apple cider vinegar
1 tsp honey

mix them and drink before each meal ...

It helps to breaks down fat cells faster 

Eating Clean doesn't have to be boring

The list of healthy alternatives for junk food is almost endless. The key is to think about what you’re eating and see if you can find a healthy, but great tasting alternative that will satisfy your cravings. 

Abs workout

Homemade lemon dressing for your salad bowl

1 cup lemon juice, use as much fresh as you can
1/2 cup oil
1/2 cup sugar <-- could sub a little bit of balsamic or fresh squeezed orange juice. 
1/4 teaspoon ground ginger
1/8 cup lemon zest (2 tablespoons)

*mixed some sesame 

How to curb ur endless cravings?

1) Add protein to your breakfast

While eating breakfast has been shown to reduce hunger throughout the day, research suggests a protein-rich breakfast is more effective as it reduces brain signals that control food motivation and reward-driven eating habits. Researchers found that by incorporating protein-rich foods at breakfast time, we’re more likely to be satisfied for longer and less prone to snacking during the day.

2) Chew gum

Regularly chewing sugar-free gum has been shown to prevent snacking and in particular, prevent cravings for sugary snacks, which contributes to weight gain. It has also been found to help reduce overall calorie intake and increase energy expenditure, allowing us to balance our energy levels.

3) Toss out the junk food

You probably haven’t driven to your local grocery store to satisfy your appetite as many times as you’ve raided your pantry for all the forbidden top-shelf goodies. Rather than having food temptations lurking in your kitchen, get rid of them! Easier said than done? If your stomach won’t take “no” to cravings as an answer, try adding a healthy twist – instead of chocolate ice cream, for example, eat yoghurt ice cream.

6 health benefits of salmon

Inflammation

Research on fish intake and joint protection has shown that the omega-3 fatty acids found in salmon can be converted by the body into three types of compounds that prevent chronic inflammation. What's especially interesting is that it combines these anti-inflammatory benefits with anti-inflammatory relief related not to fat but to protein.

Recent studies show the presence of bioactive peptides in salmon may support healthy joint cartilage and other types of tissue. One bioactive peptide named calcitonin has been of special interest because it is also made in the human body by the thyroid gland, and we know that it helps regulate and stabilize the balance of collagen and minerals in bone and surrounding tissue. Such peptides may combine with salmon's omega-3 molecules to provide powerful anti-inflammatory benefits for joints. The incredibly high content of vitamin D and selenium found in salmon have also been shown to be key agents in preventing unwanted inflammation.

Cognitive FunctionMuch research has proven docosahexaenoic acid (DHA) to be the most important fat found in the brain, and the substantial content of this omega-3 fatty acid in salmon explains the benefits of salmon intake for thinking and the decreased risk of certain brain-related problems. Salmon intake is associated with decreased chances of depression, hostility in some studies of teenagers, and decreased cognitive decline in older people. Some studies have also demonstrated an association between IQ and a diet rich in omega-3 fatty acids.

Of particular interest is the recent discovery of what are called protectins. These are special compounds made from DHA which studies have shown play an important role as anti-inflammatory molecules, particularly when produced by nerve tissue. There has been speculation that some of the brain-related value of omega-3 fish intake may be due to conversion of the DHA in these fish to protectins that can aid in preventing excessive inflammation. Vitamin D has also been shown to be a major factor in supporting cognitive function, and salmon abounds in this nutrient.

Cancer PreventionVitamin D has been shown to play a crucial role in lowering the risk of several types of cancer, including breast, prostate, and colorectal cancer. Salmon contains particularly high levels of vitamin D and selenium, which is also associated with prevention of certain types of cancer, including colorectal cancer.

Omega-3 fat is also connected to decreased risk for several types of cancer, including colorectal cancer, prostate cancer, and breast cancer. Regular omega-3 intake has been proven particularly effective against the blood cell or lymph cell-related cancers such as leukemia, multiple myeloma, and non-Hodgkins lymphoma.

Eye HealthIt is well known that fish oil is good for improving vision. It also helps in avoiding age related macular degeneration. The omega-3 fats found in salmon have been demonstrated to be effective in combating both macular degeneration and chronic dry eye. In the case of macular degeneration, two servings of salmon per week is enough to significantly decrease risk.

Studies on dry eye have begun to focus specifically on the neuroprotectins made from DHA in salmon and other omega-3 fish. These omega-3 derived molecules might aid in preventing chronic dry eye by alleviating inflammation.

Cardiovascular HealthIntake of salmon has been connected to a decreased risk of numerous cardiovascular problems, such as heart attack, stroke, heart arrhythmia and high blood pressure. Consumption of omega-3-containing salmon is also linked with improved metabolic markers for cardiovascular disease.
The high levels of the antioxidant selenium in salmon have also been shown to be especially important in cardiovascular protection.

Skin and Hair HealthThe omega-3s found in salmon lock moisture into skin cells, encouraging the production of strong collagen and elastin fibers, which contribute to more youthful looking skin. Omega-3s have also been known to alleviate skin blemishes and maintain a good luster of the hair. Omega-3s provide nourishment to hair follicles, helping hair grow healthy and preventing hair loss. A rich supply of proteins is also important for hair growth. The high protein content of salmon helps maintain strong, healthy hair.

Healthiest Superfood Combos

More Energy = Vitamin C + Iron
Iron is extremely important for the body and can be found in both leafy greens, oats or even red meat. The problem is that the body doesn’t easily absorb iron through plant based foods so the best way to help the body absorb it is to combine it with Vitamin C rich foods. By combing your oatmeal with a glass of fresh orange juice you increase the amount of iron absorbed by sixfold. These 2 foods combined together give you energy, cleans your arteries and helps carry oxygen to your muscles, brain & throughout the body.Plant Based Iron: Oatmeal, Legumes, Leafy Greens, Dried Fruit, Artichokes, TofuVitamin C Sources: Tomatoes, Peppers, Citrus Fruits (Kiwi, Strawberries also), Broccoli

Cancer Fighter = Tomatoes + Avocados

Tomatoes are rich in Lycopene Antioxidant. This carotenoid found in Tomatoes has been known for it’s cancer preventing properties combine it with a monounsaturated fat and boosts the cancer fighting properties making it 4x’s more effective.

Antioxidants = Green Tea + Lemon

It’s all about Green Tea these days and we all try to drink it a few times a day but the best way to really reap all it’s many benefits is by combining it with even just a squeeze of lemon making the catechin 5x’s stronger a DNA repairing heart healthy antioxidant. The Vitamin C in the lemon helps our bodies absorb the nutrients better.

Muscle Recovery = Bananas + Yogurt
After a kick-ass workout we know that a Banana is a great post workout food but did you know that by combining it with a zinc rich food such as Yogurt it maximizes absorption of muscle-repairing glucose & amino acids. This combo speeds up the muscle recovery while strengthening muscle cells.

Healthy Heart = Apples + Dark Chocolate

Apples are rich in quercetin an anti-inflammatory crucial to heart health (especially the peel). Dark Chocolate contains high amounts of the flavonoid a powerful antioxidant. Combine the 2 together and you have a delicious snack that fights blood clots, improves circulations and reduces the chances for heart disease.

Fruits

100 calories snacks

Ideal breakfast

Crunchy peanut butter, banana & chia seeds on toast

Reason why should add chia seeds to ur diet:

1. Get more fibre - 28 g of chia seeds has 11 g of dietary fibre. Good for digestive health
2. Combat diabetes - As a potential natural treatment for type 2 diabetes because it has the ability to slow down digestion. The gelatinous coating chia seeds develops when exposed to liquids. 
3. Stock up on Omega 3 - 5 g omega 3 in one ounce serving & these fats are important for brain health.
4. Stronger Bones and Teeth - A serving of chia seeds has 18 % of the recommended daily intake for calcium. Helps to maintain bone, oral health and preventing osteoporosis.
5. Contains Manganese & Phosphorus - Manganese good for bones & helps body use other essential nutrients like biotin and thiamin; Phosphorus good for maintain healthy bones and teeth, it also used to synthesize protein for cell and tissue growth and repair.
6. Great source of protein for vegetarians - 28 g serving has 4.4 g protein
7. Fight Belly Fat - Fights insulin resistance 
8. Get Full faster - Helps to regulate appetite, sleep and improve mood
9. Improve heart health - improve blood pressure, increase healthy cholesterol while lowering total LDL & triglyceride cholesterol.

Vegan Hot Cocoa

*Substitute almond milk with skim milk or soya as M'sia hard to find almond milk in the store =.='' 

*sugar is optional based on personal sweetness 

Mix all the ingredients into a saucepan & stir the mixture while heating. Sprinkle with some cinnamon powder and enjoy! 

Abdominal exercise 1 - Weighted side bends

• Stand with your feet shoulder width apart and take hold of either a dumbbell or a plate. This is the start position.

• Bend over to one side as far as possible.

• Slowly raise back up to the straight position, feeling the contraction in the obliques.

• Repeat for the required amount of reps.

• Switch sides and repeat.

Weighted side bends target primarily on external and internal oblique muscles, target secondary on rectus abdominus. 

Snack that everyone should fall in love!

Trust me... This is so good, filling ur stomach before u workout and yet delicious!

Cut the banana into slices. Spread some peanut butter on one slice of banana and put another slice of banana on top. Melt the dark chocolate using saucepan. Cover ur banana peanut butter with the melted choc. Put in freezer for 15 min.
Enjoy! 

Abs progress

Will work harder to get more obvious abs!

You have to believe in the journey - if you are eating right and training hard there is NO WAY you won't get the results you want ...

Don't concentrate on the results, 

Concentrate on having fun & working out and eating right ....

Concentrate on the Lifestyle Change !!