As I down my salad( made up of avocados, pumpkin ,corn ,Chicken and every other vegetable that is good for me ) while sam gets to enjoy the Bagel i bought with Bacon!
I wondered how much food do we really need ?
When do I stop eating the 'one last chip ' or paying visit to the fridge to take another spoonful of Nutella?
Did you know, that your stomach is approximately the size of your fist ? I'm still amaze how much food I can put in it before my belly expire and my even my gym tights cry in vain.
At the moment my food Look something like this!
9am-coffee with milk
12 -sweet potato /fish / vegetable
3-left over from my 12 o clock meal
6-to much nuts and a other coffee if I'm dying
8-avacado ,fish ,corn ,any vegetable
9pm-tea and milk /potato chips or tapioca chip /chocolate or both if my conscious is not clear !
So how much food should you eat?
How much food you should eat depends on many factors, which includes your age, height, sex, health status, daily calories output, activities engages, genetic makeup, body composition etc etc..
It also relates to your daily calorie intake requirement. If you consume more each day than you use up and you will usually put on weight, consume less and the opposite will happen well this is a general outlook of calories balance, common sense right?
Below are some general daily calorie requirements for males and females. Low active level includes from 30-60 minutes of daily moderate activity, such as walking at 5-7 km/h (3-4 mph). Active level includes at least 60 minutes of daily moderate activity. ( taken from www.medicalnewstoday.com)
According to the United Nations' Food and Agriculture Organization (FAO), the average person's minimum calorie requirement per day globally is approximately 1,800 kilocalories (7,500 kJ)
Now lets look at the estimate breakdown of calories consume, i'm not great with my geography, therefore knowing the continents helps. Higher up on the map closer to the Arctic Ocean people consume more calories due to the weather. It is also safe to say that the third world countries consume less as compared to their other counterparts. With this it makes sense in regards to the obesity rate found in different Countries. Interesting isn't it ? Well enough of sounding smart for the day, time to have some tea and rice crackers now. xx
Some say life begins at 40, but for me life begin when i ended my toxic relationship with someone after half a decade. Looking back I was just scared to moved on and be all by myself again, I always thought i needed someone to fill the void and love that my parent(single parent) did not provide and never seem to fit in my family.Situation got worst and i told myself its time to call it quits and move on,which also means moving out and managing my life all by myself, It took me about a year to get over it and spending more time with myself and realising that my friends was always there for me.
Then i met Sam , i didn't expect anything and genuinely though he just wanted to play tennis and bake me banana muffin that still happens to be in his do to list. haha. I never needed a man in my life but definitely wanted Sam to be part of it and up till today he never fails to shower me with his love and affection consistently.
I Never had so many amazing friends and coke light, getting drunk , pissing myself over food, doing silly things, trying out new stuff and just being me. So what if i'm a personal trainer, my life don't need to be revolve around broccoli and protein shake. I found the balance and never been happier. I never cry missing a workout or even if my thighs rubs against each other. I, Jasmine am genuinely happy at the age of 27! Never to late to find Love, Happiness and Courage to make the change.
Cooking is hardly difficult once you have taken the time to master the basics . Getting you're chicken nice and tender and vegetable less soggy just requires some practice.
Yes i I only eat chicken and fish as a staple and I avoid red meat just because I don't fancy the taste of it and when I was little I saw a baby cow die . Say whatever you want but hey I barely eat meat for at least 15 years and I'm still pretty much healthy ! It's just my food preference and I'm sure you have yours as well. As long as you're getting enough food and all the other necessities nutritions you will be okay.
He's a couple of way to prepare you're food even if you're using similar ingredient, I think eggs are my staple, I would throw I some avocado if I do happen to have any that's ripe in my kitchen ( so annoying they either are to ripe or hard as a brick ) What carbs do I eat ?
white rice or any form of rice
Bread once a while
wraps (I love them )
To me carbs are carbs and I'll eat it if I want to or need them , you won't get fat from eating them , you get fat from eating the cupcake and excess sugar like ice cream at night.
Grill chicken and cheese with bake white potatoes and veggies
Vegetable quinoa with bake salmon
stir fry chicken with sesame oil and garlic with diao miao
Stir fry chicken and beans Coriander ginger (from Mekhala living ) with red chilli
Boil chicken and beans with Green curry (from Mekhala living )
Can't remember why i made quinoa and chicken, it's been a while since i had it.Took me 20 min max to get both done and i'm not going to pay $34 bucks for a fancy name dish which is basically quinoa and chicken. In fact i love my home cook food more than any restaurant i come across, i love it more when my partner cooks for me xx.
I went to the bike shop to fix my crank, The people at HUP LEONG BIKE COMPANY (chinatown )are amazing, they really look after me and Sam all the time. Someone actually owns this tandem bike that cost $110k, ridiculous!
Sam just watching the rules of netball since we got a game this week for mix netball!
This is absolute absurd, how to use the lift at my apartment.
Resolution of blogging everyday, failed! Well I guess sometimes I can’t keep up with my active self and sitting down and typing isn’t exactly therapeutic. If you happen to see me keep still on a desk for more than hour, I probably fainted or died from hunger.
So day one of no junk in my trunk. I've not been good with my nutritional intake, to much sweets, cookies and ice creams, A week in Jakarta have made it worst, it is time now for me to pick things up and playing netball again means i got to be more agile and lighter. Obviously i won't want to be paper thin but i enjoy the challenge that a sport offer than just training in the gym. I REALISE how unfit i am on court and catching my breathe and being lazy while walking on court, i give myself 6 week to work on my endurance level!
Do you have any 6 weeks goals? I love the variety of activities i can do at the moment and definitely having Sam share the same passion as me, helps. He makes sure we are always active, either running, playing ball in the pool or table tennis at home. I'm a lucky girl to find Sam! He literally makes me more human. I enjoy the outdoor more , worrying less over getting dirty, being a child all over again and he finds joys in everything he does. The energy he gives out is contagious, even buying a new shirt gets him all excited. He always makes me feel wanted and never leave me out about any decision he makes, picks me up when i'm down and we have so much fun together. I've never laugh so hard and smile so wide with the little things he does for me. I shall save you the details but i never though i would love again, after losing faith and trust in love. Sam hugged me so tight than he fixed all the pieces together. xx
Surviving in the fitness industry is purely hard work and circumstances. I've been in the same industry since 2009. It's been a good ride. Some months are better than the other, it's never been smooth sailing. Sometimes i'm surprise by how much i can make a month and sometimes i'm disappointed for lost of sales because my changers are high but i would never down grade my capabilities. I make sure every cent i charge is worth the result i give my clients and that is how you survive! Brave through the storm and believe in yourself.
Besides walking the talk. you need a myriad of skills to become a personal trainer. If this was your rice bowl i am sure you wouldn't just be counting reps for your clients. I love my job to bits and i never see myself doing anything else. The best fulfilment i receive is not just getting result from my client but changing someone's lifestyle and mindset on exercise in the long run.
So if you want to be a personal trainer, do what it takes to survive in this industry, don't just work within your schedule given by them company if you're starting full time. Go out from your comfort zone and learn, ask question and even train people for free to get more hands on work. Everyone's body is amazing and different and the more practise you get the more you get good at what you do, common sense aye.
Just did my grocery shopping and found instant avocado, also just read the ingredient label of my favourite pesto that cost $12 bucks, The ingredient is so simple that i'm going to make them next time.
Why does pine nut cost like a million of dollars? It its only tiny and taste horrible on it's own.
My lazy dinner of tuna quesadilla yesterday night.
My workout yesterday :
10 single leg deadlift
10 lateral raises
10 kettle bell sumo squat
10 push up and jackknifes
10 bendover flies
10 front squat
10 shoulder press
10 back shoulder press
10 bendover rows
Now where was I ? So busy today, work drained the daylight out of me. I've decided that I got a sweet tooth and nothing is going to stop me but i'll make it up eating some chicken breast. Just so you know a single chicken breast (4.2oz=119gram) has 27.2gram protein. How much protein do you need? well it depends on your fitness goals. On an average i eat about (90gram - 120 gram of protein ) i don't count calories, i just make sure every meal that i eat is balance (protein/ fats/carbs) and stop when I'm full.
Decided to coconut my chicken yesterday for dinner, turned out crisper than i expected.
ARE YOU GIRLS ANNOYED THAT YOU'RE BOYFRIEND CAN EAT WHATEVER THEY WANT AND THEY DON'T GET FAT! SO ANNOYING.LOL
Vegetable (check ) assuming that rhubarb is a vegetable
This sweet ticks ever single of my checklist!
After eating kaya toast today, i had to make up with a bowl of salad and chicken and so much pesto because vegetables are for goats( a lot of it, just a little for me) i usually ask less vegetable and fill my salad with pumpkin, sweet potato, chicken, cheese,avocado and eggs.
OFF TO BED NOW
Can't wait to go home and watch another episode of Game of Throne. I never really watch any TV really, if I do watch it's just British series. Last month alone I finished 6 seasons of Shamless , 3 seasons of Sherlock , 2 seasons of idiot abroad and 5 seasons of Spartacus. Imagine all the hours I have wasted sitting down doing nothing , all the inactivities.
I was tired all the time but I would stay up till 5am to finish another episodes followed by another 2 more. It was terrible, I didn't feel great and i stored more fat on my belly because of lack of sleep and come on you have to eat snack while watching tv, unless you're not human.
Dinner last night and movies. I'm so active throughout the day by the end of it i'm totally knackered.
I guess someone's prepared for world war 3 either that or i'm going to eat canned tuna for the entire month, found this babies in Sam's drawers.
Cooked salmon and quinoa for lunch today to pack for work since i didn't have work in the morning.
Yes it's a real dog! What is he even thinking. good night!
Woke up earlier than usual, to head to work at botanics. Did you know, we have the most beautiful park on Earth! Yes i'm proud of it and the fresh air at this garden is amazing. Watching parents making sure their little one still know how to play and all the cute puppies going for a walk.
I saw a monitor lizard, crying babies and people who covers themselves with every protection you can imagine away from the sun. Yes i know the detriment of excess sun but come on your phone or your handbag can't protect your face, that's just silly.
Pit stop: Mr Prata.
Sam wants a plant for our balcony, after telling him a spider story before bed i think he changed his mind about having a plant. haha
The lovely people from VIM & VIGOUR RP (Neha) send me a lovely gift to kickstart my 2016, a complimentary 3 day detox trial which have been perfected by Chief Naturopath Graham Rowe and made with love in thailand, along side with some gifts from Samujana and Amrita.
I did a little research of this retreats since luxury wellness retreats are continuing to grow as a consumer travel trend, Koh Samui's boutique private villa estate, Samunjana, is introducing a unique week long package which enable guests to achieve the ultimate decompression, by combining the stretching, breathing and relaxing exercise of yoga with high intensity workout and endurance training of Thai Kickboxing.
The first two retreat would take place on 20th February 2016-27th February AND 7th May 2016- 14th May 2016. The pricing range from $3820 for a couple room to $4180 per person.
Just thought i share with you some ideas for a holiday instead of just shopping and sight seeing, break the norm a little and maybe do a retreat? I would love too this year for sure!
Out for dinner with mom now, pizza and ice cream anyone?
I'm not sure if i enjoy eating or cooking more, either ways it goes to my belly. Made pesto pasta, the usual and ate to much biscuit and chocolates to grow a cocoa plantation in me. Don't think i can stop eating junk, but as long as i get my diet 80% healthy and 20 % whatever i want it shouldn't be a problem .
My favourite pesto, its 2x the price of the regular pesto but there's no preservative or anything i can't pronounce. Imagine reading the ingredient label that goes something like this when you purchase a bottle of pesto:
Acidity regulators,Sodium fumarate,Potassium malate,Sodium hydroxide,Acetic acid or Lactic acidCitric acid ,Malic acid,Tartaric acid
Well it would scare the shit out of me, knowing there's so much things going into a bottle.
I love cheddar, and guess its so much cheaper buying them shredded compared to the whole block.
Sorted out my lunch and dinner i had a wrap with chicken, ice cream and Sam's company.
Took my body fat analysis , even with eating biscuits, chocolate and candies i managed to dropped 1kg in body fat and tweaking my exercise for the week. My goal isn't weight loss but just maintenance. 10 more days to a photoshoot, i'll try to cut out the sweets and see how it goes.
Hi, my name is Jasmine, if you ask me what i do for fun, I can't decide if its sleeping or training, most of the time I'm solar gazing and trying to be the best brown as I can, Love love love the outdoor and helping people be the strongest version of themselves!
Drop me a message at firstname.lastname@example.org and I will get back regarding any enquires.
Feel free to follow me on Instagram or Facebook for more updates.
Thank you for dropping by my page and advance apologies if you do find spelling or
grammatical errors which i assure you will be more than a handful!
The owner of jasminedanker.com will not be liable for any errors or omissions in this information nor for the availability
of this information. The owner will not be liable for any losses, injuries, or damages from the display or use of this information.