So the weather aye! The pollution should never stop you from being active indoors,Be creative, pick 5 exercise or do them all at once, set your timer at 1 min and do as many reps, repeat as many sets as you wish. Feel free to add jump ropes or high knees in between your exercises. Believe me there's no right or wrong exercises, even jumping on the spot for a minute is pretty much a movement.
knees to elbow
single leg lunges
single leg touch
seated boat twist
seated boat crunch
close-wide stance squat
plank to push up
I somehow manage to remain “lean” pretty much year round, even if I were to put on weight it wont stay for too long. Well this is also due to the fact I’m vain and my workout clothes aren’t the most baggiest of them all to hide all my dough in places.
How do I do this besides just working out? Mind you I only work out 3-5x per week and if I body need rest I give it and I stretch or just play around. Some days my workouts are child’s play some days I go all out. I do not have a set routine that i follow I just do what I think I need to do along the way, so sometimes I do cherry pick my exercise just because I like it. That also explain why my back has more definitions than my shoulders.. hmm
Do I eat junk food and cakes occasionally? For sure more than I actually require sometimes, my friends could validate my ferocious appetite, it also helps I am only 26 and trust me when I was younger I could eat like a grasshopper and still manage to look like those lalangs ( those coarse thin weedy grass swaying with the wind) Being lean and healthy is a lifestyle and should continue as such even after you've achieved the weight you want.
3 TIPS TO REMAIN LEAN
1)Monitor what you eat
2)Try new activities
3)Use the mirror and a Food diary
2)INSTRAGRAM HASTAGS or GOOGLE
i totally get inspired looking at what people eat, some of my favourite food Instagram folks are.. I could go on and on or just follow the people i follow, they are basically food folks.
3)THINK ABOUT THE RAINBOW.
Go to the grocery store and buy 3-4 different vegetable in different colours, they are not only visually appealing but good for you, trust me!
Here's a list to help you.
Who would have thought that walking could burn a substantial amount of calories on a daily basis. It's been three weeks being with Rewalkz.Me and I’m amaze that I get “ out stepped” by many others out there. Currently this is where I stand on the most recent challenge.
Today i would like to share with you a recent article I've read from Runnersworld comparing the amount of calories burned of running vs walking and how much calories do you exactly burn. Even if you do not own a Fitbit and might be curious, you could do the math yourself but it's best if you do own one and join us on the next challenge which i would talk about more in my upcoming post.
A group of researchers from California State University have just published a new Run v. Walk paper. It’s the best one yet, and it confirms (to a very high degree) the data I presented in 2005, which was mostly based on this paper. Even better, this group of investigators have included the “after burn” in their calculations. That’s a first.
It’s also entirely appropriate. Whether you finish your workout by collapsing on the grass, drinking a smoothie, or taking a shower, your body continues burning more-calories-than-usual until it returns to its basal metabolic rate. These calories are “free,” yet real.
The subjects in the new study were 15 male college students, and 15 female, with an average weight of 156 lbs. One day they ran a treadmill mile in 10:00 minutes; another day they walked a mile in 18:36. Afterwards, they sat quietly for 30 minutes, by which time their metabolic rate had returned to normal.
Lastly if you do not own a Fitbit to do the calculation for you, here is a calorie-burn charts that adjust to your body weight. As noted, the above chart only works if you weigh 156.2 pounds. Which you probably don’t. Here’s a very simple chart that lets you compute your personal calorie-burn per mile per pound.
To use the above, simply multiply your weight (in pounds) by the number shown. For example, if you weigh 188 lbs, you will burn about 107 calories (188 * .57) when you walk a mile, and about 135 calories (188 * .72) when you run a mile.
As you can see, running a mile burns roughly 26 percent more calories than walking a mile. Running a minute (or 30 minutes, or an hour, etc.) burns roughly 2.3 times more calories than the same total time spent walking.
Do what you can to burn as many calories as possible in exercise and daily living either by exercising, walking,running or taking the stairs. How I stay lean year round is by being active 7days a week!
Here is my 7 days data taken from REWALKZ.ME. Clocking in 10000-12000steps on an average! How about you? if you have yet to add me as your friend my username is jasminedanker
Rewalkz.Me (http://www.rewalkz.me) in a nutshell allows you to TRACK-ENGAGE and be REWARDED, like other platform that only offers virtual badges, REWALKZ.ME takes it a step further by rewarding their user. Now who do not like prizes?
After signing up and syncing your fitness device (Fitbit), this platform would do everything for you, providing you with,
This platform is so responsive and its user friendly for everyone that I actually look forward to see if any new challenge is up to take part.
Every week REWALKZ.ME challenge you to partake in their fitness challenge! All you need to do is be the first to join the available challenge so keep your eyes on the screen since this challenge is based on first-come-first-serve basis.
They are officially launch Rewalkz.Me! To kick start their 1st challenge, they are giving away a Fitbit Surge to the lucky winner in this auspicious Goat Year! Just walk 10000 steps daily for the next 14 days and you will stand a chance to win a brand new Fitbit Surge!
1) This challenge is only open to 120 RewalkzMe users. currenty there is about 60 slot left, last i checked.
2) This challenge is based on first-come-first-serve basis.
3) Each user have to complete 10000 steps PER day for 14 consecutive days during the challenge period in order to be eligible to be a winner of this challenge.
4) User with the highest step count and fulfill point 3 will win a Fitbit Surge tracker
So if you would like to be a proud owner of a Fitbit Surge, head over to http://www.rewalkz.me and sign up now! Remember to add me up as a friend (jasminedanker)
Feeling the urge to dine out yet you still want to be able to eat healthy? This is part 1 of what some athletes and fit people have in common when they still want to be able to enjoy food while dining out.Contrary to what you may believe, you don't always have to sacrifice flavor for nutritions. If you are not following them on Instagram do click on their user name and throw in a heart or two on their page.
"I would usually go for their chicken breast fillet wrap with lemon &herb dressing, it enhances the taste of the chicken, making it softer and juicier.It is also below 600 calories.”
“ When I feel like eating semi clean when I have no food packed, I’ll get the butterfly chicken breast. It comes in a generous portion and hey I get to track my macros too!”
Mr Prata at Tampines st 44 also serve my favorite chicken fajita wrap which is also at the top of my list.
”Double up chicken for me and i would pick a different sides to suit different dieting phase. They serve fries/corn/steam vegetable etc"
the daily cut
"Anything from The Daily Cut and restaurant that serves Salmon sashimi."
"Beast sized meal, which is simply 2 portions turkey and 1 portion steak on brown rice, Taste fantastic even without any condiments.'
toss and turn
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