Run Elis Run . The End of 2009

This is a sleepless night, stop running make me very restlss.. of course with many many worries in my mind too.... esp the coming Hunney Bday, Really got no time, and too many pple to please.

Finally I overran myself and had a hurt heels, every step is pain, wne sinseh about 4 times, 1 time ma guang 3 time bedok reservoir, plus stop active running for 3 weeks, i managed to squeeze in Run for Hope 4km and the planned SCM 10k which is on Dec 6 2009.

The Day before nmy run, my left foot was still in a bandage.. yet I really dun want to miss this run. we have practised, planned , trained for the SCM, yet at this very last moment everything overturned.... well i complete it in 1 hour 56min, which is 4 min more than my Nike 10km, verdict is i walk faster than i run. I run most of the journey, enjoying every moment , in fear that this will be my last run. But ok lah, I am stilll alive, although my heels still hurt.

I am still not running yet... just rotting away *sign* , apart from running i dunno is there is other so convenient exercise, which u just need a pair of shoes to get moving...

I think i will continue to rot until 2010. Will go sinseh maybe 2 more times, determine to get my heel heal so that i am back on track again .. SCM 2010 Wait for me !!!

More than just running

I am wondering if I should try out some of the sprint biathlon/triathlon/aquathlon events. It will help cross train more areas, better for overall fitness and weight loss. Also not just focussed on running which has high impact on our legs, for heavy bodied people like us.

For Alice, u do cycling too, do u wanna consider trying Duathlon? Then you can train swimming and cycling too, take some attention away from just running.


http://singaporesprintseries.com/registration.html
RACE 1: AQUATHLON
--------------------------------------------------------------------------------
Kids: 150m Swim / 1.5km Run
Youth: 200m Swim/2.5km Run
Mini: 200m Swim/2.5km Run - considering this.
Sprint: 750m Swim / 5km Run
Location: Siloso Beach, Sentosa
Saturday 27 February 2010
11:00 -16:00 Race Kit Collection
Venue: Novena Velocity (Atrium)
No collection on race day!


RACE 2: Duathlon
Of course if your goal is to build into Triathlons then perhaps add the Duathlon (run/bike/run) to your stable of achievements:
--------------------------------------------------------------------------------
* Date: 14 March 2010
* Location: Mandai (TBC)
* Kids: 500m Run / 5km Bike / 500m Run
* Youth:1.5km Run / 10km Bike / 1.5km Run
* Mini: 1.5km Run / 10km Bike / 1.5km Run - considering this
* Sprint: 3km Run / 15km Bike / 3km Run


RACE 3: Triathlon
For the gurus not only do we have all the above but we also have the pinnacle - the Triathlon:
--------------------------------------------------------------------------------
* Date: 2 May 2010
* Location: Changi Beach Park
* Kids: 150m Swim / 5km Bike / 1.5km Run
* Youth: 300m Swim / 10km Bike / 3km Run
* Mini: 300m Swim / 10km Bike / 3km Run - considering this
* Sprint: 750m Swim / 20km Bike / 5km Run




http://www.safra.sg/page.aspx?pageid=84
Singapore Biathlon 2010
13 March • 7.00am • East Coast Park (near Car Park F2)
1.5km Swim • 10km Run
Ok, East Coast, I am not interested. And it is 10km run plus such a long swim, not good for beginners like me.


http://www.triathlon.sg/racecat.html
10th or 11th April 2010
I am looking at the Mini Triathlon, 200metres swim, 10km bike and 2km run. Early Bird S$45. Supposedly registration has opened but I cant see it anywhere on the website.
 
 
So, anybody interested? :)

Run 2010

Lets plan our runs for 2010! I got a calendar from here http://sgrunners.com/blog/2010-race-calendar/. havent seen any do-able run in January.


And these are what I think do-able


http://www.northeastrun.com/
14th March 2010, Pasir Ris Park, Registration Closing Date 16 Feb 2010
Men’s 16 km 6.45am
Women's 16 km 6.45am
Go Red For Women (Men's) 5 km 7.45am
Go Red For Women (Women's) 5 km 7.45am
Non Competitive Category Fun Run 2 km 8.15am



http://www.rustirun.com/RustiRun.html
Dog run - there is a 5km non dog run if you want to go. Too expensive if not I will bring my dogs.
7am - 5km events start
7.15am - 1km and 3km events start


http://www.rml2010.com/
East Coast run AGAIN. 31/01/2010. not putting details because I don't think we are doing east coast.


http://www.safarizoorun.com.sg/
Safari Zoo Run 2010 - Alice and I have signed up.
6th Feb 2010 (Saturday) at 3.30pm.
Fun Run Adult (Open to all) 6.2kmNight Safari & Zoo $38 4.00 pm
Kids (Between 3 to 12yrs old) *6.2km Night Safari & Zoo $18 4.00 pm
aLIVE Fastest Kid(Boy) Between 10 to 12 yrs old 3.2kmNight Safari $25 3.30 pm
aLIVE Fastest Kid(Girl) Between 10 to 12 yrs old 3.2km Night Safari $25 3.30 pm

http://www.facebook.com/pages/2XU-Compression-Run-12km-Newton-30km-Challenge-2010/190042866425
Dunno why I cannot access this one even from my mobile phone.


http://runforwatersingapore.com/
18 April 2010, 6km
Ehhhh… dun really know what run this is , time and other details!
About the Run for Water The Dow Live Earth Run for Water – to take place April 18, 2010 – will consist of a series of 6 km run/walks (the average distance many women and children walk every day to secure water) taking place over the course of 24 hours in countries around the world, featuring concerts and water education activities aimed at igniting a tipping point to help solve the water crisis. Jessica Biel, Alexandra Cousteau, Pete Wentz, Angelique Kidjo and Jenny Fletcher will lend their names and their time in support of this important cause. Click here for press releases and more info. Click here to find an event near you.


http://www.sundownmarathon.com/
Sundown Marathon, 29th May 2010
Women 10km - register by 17th Dec for SGD36 - going to register, either on personal internet or when my company lift the ban on the website T_T


Other Runs that we know but not open yet:
Shape Run - shall we do 10knm? http://www.shape.com.sg/
Great Eastern Run - 31th October 2010 - 5/10km http://www.women10k.com/
Stanchart - 10km.. Or… 21km? http://www.singaporemarathon.com/
Republic Run http://www.republicrun.sg/about.htm

Beivied - Exercise blog week 05 October to 20 October 09

never blog for two weeks, not much exercise to put in too. and i stopped my little notebook so i have a bit of hard time remembering.. current weight (as of last night is 71.4kg)

how about i go backwards..

Ok, I jogged about 6km today with my colleague. took about 58 minutes. not a good timing, but we kept at a constant pace which was good because i had been too tired and in pain to run these two three weeks. burnt 337 calories. this at least give me some positive feelings.

Yesterday Tuesday 20/10 I did Bollywood dance and bellydance at True Yoga. I brought Hanping's basic polar watch so I dunno how many calories was burnt, but i dare say at least 400-600 calories.

Monday 19/10 - went to gym did Bootilicious dance class with Megha. Pretty fun class. burnt about 240 calories.

Sunday 18/10 - did 5.8km slow and tiring jog with Hanping from about 10.30am. think took one hour. And I had a bad headache a few hours which lasted right till after midnight. Think jogging in the sun is really bad.

Saturday 17/10 - did I exercise? dont think so ..

Wednesday 14/10 - did a 5km jog with my colleagues. Bad bad bad. walked most of the way. dont ask me the timing.

Ok from here it is a blank. I doubt I exercised much here. I worked till 10pm or almost midnight almost everyday. Somewhere in between here i weighed a freaking 72.6kg @_@     @_@


06/10 - Bollywood dance class in True Yoga - whoa very fun! And very fast moving, can burn more calories.

05/10 - BodyJam dance class (supposed to be bootilicious but replaced) and Pilates class.

Run Elis Run 6 Sep to 4 Oct

1 month never blog ...

7 Sep 3.18km jog Weigh 108kg
9 Sep 2.16km jog
10 Sep 2.2kmjog Weigh 1078kg

14 Sep 2km jog
15 Sep 2.3km jog
17 Sep Jus Weigh 106.4kg

(after fasting, start of Hari Raya)
22 Sep AM 1.5km jog
22 Sep PM 2km jog
23 Sep 1.5km jog
24 Sep 1.5km jog
25 Sep 2km Ellipitical trainer
25 Sep 1.5km jog
26 Sep 3.85km jog Weigh 107.7kg

28 Sep 2.24km Ellipitical trainer
28 Sep 3km Easy walk
29 Sep 3km jog
29 Sep 3km Easy walk
30 Sep 2km jog
3 Oct 5km Pink Ribbon Run (53min)

dun drop your jaws cos this all is for 1 month exercise... and dun envy too fast cos I jus weigh-in, I am 110KG (Thunder... grong grong grong) after all these... of course i have to admit i feast every weekend but not really alot ma... so i conclude that I must have some muscle lost during the last stage of hari raya, hence. now when i exercise back, my weight come back so very fast....

well overall from Jul 09 , i still lost abt 2.1kg... BUT.... the yoyo is too too too much le ma.... is this what SM Lee Kuan Yew said about "W" recovery.

Oh I am starting a NEW Walk off Weight Programme.... (sound familiar...) soon...

Beivied - Exercise Blog 21 Sep to 04 October 09

Very little exercise...

23 September - I got a one month free pass to True Yoga and did this Gentle Yoga - so easy that people like me also dont feel much. Not good.

28th September - did Bootilicious dance class with Megha.Supposedly to continue to do Pilates but Hanping didnt bring keys and I had to go off. See, I am not the only BLUR one! hahahaa

29th September - brought Hanping to True Fitness with a one month free pass from Credit Suisse. I could not exercise at all. Just five minutes on treadmil and I am half dead. So I swopped around from treadmill to epilitical trainer to bike to treadmill again, total only half hour workout.


3rd October -

Did the 5km Pink Ribbon Run at East Coast Park with Alice - clock 48 minutes, very bad, walked at least half the time and very breathless. I even felt giddy and a bit nauseous. Not sure if it is me getting lazy, or my night shift and extra hours in the day time is draining me of energy

In the evening, I went back to East Coast Park for the Yoga by the sea. Did only the Sun yoga, which was more like Cloud Yoga 'cos we didnt really see any sun. But it was quite nice, the first time I actually sweated when doing yoga.

I really need to work out more.. given that I am on NYK shift, I am always sleepy. Maybe I should break it up to 2km walk or jog everyday instead

Two weeks and I did so little exercise? Ivy... what are you doing... T_T

Beivied - looking back at where we started

As I was reorganising our blog, I decided to take a look at our first blogs, to see how far we have reached. Or, not reached.

This was what I posted.

http://lifechrysalis.blogspot.com/2009/01/about-me.html

"Ultimate Goals -

Goal 1 - to be able to complete at least one 5km run within half hour by the end of 2009.


Goal 2 - to be able to climb Mount Kota Kinabalu/Mount Ophir by end of 2009.


Goal 3 - to reach a healthy BMI of below 23 - which means I should not weigh more than 57kg. "

Goal number 1 - I have progressed from 55 min run time(Shape Run) to 41 run time(Run Singapore). to cut 11 minutes by the end of 2009? No confidence. I dont think I will do better at the Reebok Run next Sunday, as I realised I am going from NYK shift. I would be so tired man. I am dead meat.
Conclusion - Goal not met yet.

Goal number 2 - I didnt even arrange any climbing trips. Should I plan it for next year then?
Conclusion - Goal not met and wont be met

Goal number 3 - I only lost at best 4 kg since the start of our exercising routine in July. to lose another 14kg by end of 2009, I would need to lose one kilo per week.
Conclusion - FAT Hope.

I think I should do some goal revision.

Goal number 1 - this will stay as I still have Reebok Run, Great Eastern Run. Hopefully I can make it!

Goal number 2 - since I am not doing mountain climbing, I shall change this to "Run 10km under 1 and a half hours." Ok, doesnt sound fast, but basically I am using Hanping's friend's timing of 1 hour 50 minutes as my initial benchmark ;p I have 10km Nike Human Run (24 October), Run for Hope (22 November) and Stanchart Run (6 Dec). The fastest of 10km runs will determine if my goal is met.

Goal number 3 - I should not make this too easy, or else it is not a goal right? Though the way I am exercising and eating now (Just finished a Carls Junior burger!!!), it can never be realised. Hmmm... Ok, I will give myself a grading for this goal.
Less than 5kg loss: Less than Satisfactory.
5.1kg - 9.9kg loss - Satisfactory
more than 10kg loss - Exceed expectations!
Any weight gain - Disaster


神啊！耶稣啊！ 阿拉!   Kami-san! 救救我吧！ 赐给我做运动的力量吧！

Beivied - Garfield Philisophy

偶尔骗骗自己， 让日子好过一点。。。 加菲猫

Beivied - 新面貌，新气息

一时心血来潮，我决定让我们的部落格换个新面貌。可是选择不是很多， 据选了个绿油油的墙纸画面。 对眼睛也比较好吧，哈哈！

应该还会有增加比较好的features to upload images 和改变了post comment feature. 因为我发现我经常不能够在你们的部落格上加任何的评语。 现在可以一次过upload 好几张照片， 比较容易。


TESTING TESTING...

Beivied - Exercise blog week 7 september to 20 September 09

I didnt realise that i havent blog my exercise for two entire weeks already. i will just blog two weeks together la.

I got to the point of 70.1kg some days ago but alas i am now 71.8. Si bei sian. Any slack in exercise, the weight just pile on, especially if got food cravings.

My new job is quite stressful and working hours are pretty messy. I usually drink one cup of coffee. Since last week i can drink up to four cups of coffee in a day, and got a lot of food cravings. Just cannot stop eating. Sigh

7 sep to 13 sep
wed bodyjam one hour - its an interesting dance class and more calorie burning than bootilicious. I like!
Thu - spinning one hour - this is actually cycling on stationery exercise bikes in a group with music and an instructor. Very very very tiring.
Hmmm i m not sure if i did other exercises. I did run 5km with my colleagues with a not so good timing of 45min. Was that the week before? Hmmmmmmmm


14 sep to 20 sep
this was a free week for credit suisse staff to exercise at fitness first. And its right at my new dept office building.
tuesday - kickboxing one hour, and fitball one hour. Fitball is toning exercise using medicine ball.
Wednesday - mtv dance class one hour and body combat one hour. Thats the killer that left my butt and feet aching for two days

and i havent start training for the ten km run. WORRIED!!

Beivied - Nike Human Race 10km - Training Programmes

Now that Alice have also signed up for Nike Human Race Run, we have only five weeks left to train for our very first 10km run.

Since Alice is still fasting, it is actually more difficult for her also. so I start looking to see if there is a 4 week training programme.

http://www.time-to-run.com/beginners/first10k.htm this one, you need to go down to the last 1/3 of the page for the useful information. too much talk.

http://www.jogscotland.safety.ed.ac.uk/useful/training_prog.shtm also at the bottom of the page. look for the first 10km 4 week schedule, cos the next one is targetting a much shorter completion time.

http://www.rralebanon.org/content/10k-4-week-training-program this one is interesting because it shows what is easy, and the speed definition



The similarity of all/most of the training programmes:
1) Do interval running for at least two times a week, during weekdays, with one or two days rest day in between.
2) Rest days are not inactive days. You still need to do stretching, body conditioning exercises. Just not cardio. It can be a run also but a really easy one.
3) Longer runs on Sundays. Build up to 8k for most of the training program. something like 4km, 6km, 8km then final race day 10km. Only one program put run 10km the weekend before.
4) Every Sunday run, irregardless of distance, you have to run at the speed that you want to achieve at the 10km race. so our estimated completion time for 10km is current speed for 5km times 2.15. mine would be 41 min x 2.15 = 88 min, about one and a half hours. sounds a lot hor. sigh. so it is a 6.7km/hour speed to maintain during the weekend training runs.


if you look at the target time and the speed definition, we are always at Recovery speed. @_@


other programmes


http://www.endurancetraining.com.au/Articles/Training%20for%20a%2010k%20Event.pdf this one seems quite good.

the other one that i quite like is
http://www.fiterati.ca/news/beginners-6-week-walkjog-10k-training-program/

It is kinda weird that the same website has two different training program for 10k
http://www.fiterati.ca/news/training-plan-run-10k-in-6-weeks/ I think the walk jog program is more suitable for people like us.

have to start training.. have to start training!

Run Elis Run 31 Aug to 6 Sep 2009

Lazy Lazy Lazy.. I am not even sure if i can complete a 5km let alone the 10km anymore... i can bearly lift my leg (or rather my butt to run)

Everyday is a rest day except Tuesday 3.3km drag and walk, and Wednesday 4.5km leisure cycle to and for 7-11 to buy slurpee and ice-cream.

apart from friday got majis iftar, saturday go darul iftar and sunday yvonne birthday , i revert to junk food diet, it just make me feel better , and I am able to fast better...

*Iftar - mean break fast and ususally feasting... hahaha

Beivied - Exercise blog week 31 August to 6 September 09

this is a very very short blog.

I was sick the whole week. Full stop.

On wednesday i still had a slight fever, according to doctor. Dunno how high it was when i was out at sea. It was a whole week of coughing, eating medicine and work.

Sunday i went for the Run Singapore, which was officially 5.067km. My sports tracker logged the run as 5.6km. I completed the run in about 41 minutes. And i almost drop dead coughing. So it's another few days of rest

Beivied - Exercise Week 24 Aug to 30 Aug 09 Part Two

This was my holiday week so there wasnt going to be much exercise.

We reach Sheraton Hotel in Jakarta at about 6pm. We wanted to jog around the place however it was too dark. So after a sinful A&W dinner, we went to the hotel gym. I jogged on the treadmill for about 4km for about 40 min or so, cant remember now. Then i lifted some weights. About 5kg. Cannot remember again but i do some bicep curls, tricep curls and shoulder lifts.
Then i had two and a half sweeeeet doughnuts as breakfast.

So thats it, in that whole week i only exercised two days. Well, diving is a bit of exercise but theres a lot of food as well. I vaguely remember prata, satay, fried rice, bee hooon, crabs and prawns and fish. There was also goreng pisang, marbled cake and ice cream. I also had lots of fruits, both fresh and canned.

On sunday i started to fall sick. I felt feverish and giddy. I skipped lunch to rest for two hours before the next dive. All in all, from sunday to tuesday, i took 16 panadols and skipped two to three meals. Some meals i could barely eat.

On tuesday night when i reach singapore, i weighed myself 71 kg. Amazing that i still lost almost one kilo!

Run Elis Run - Inspirator

Adidas advert always got some Inspirator .. and I find this close to what I am heading

When long run become short run...

for me, my 2.4km now become my short run... used to be the weeking endurance run... so what does it mean? it means my run run have to be longer now...

Shd i slow down.... hahaha

Beivied - Exercise blog week 24 August to 30 August 09 Part One

this will be a very testing week for me. Holiday everybody will eat and eat and eat, and not exercise. I am now sitting at thebudget terminal area, waiting for check in, waiting for hanping to berak finish, i am blogging my almost impending fatten-me-up week.

Yesterday I went for gym dance class and pilates. Each session only burned 135 calories but the dance class can help improve coordination and the pilates class was really good body conditioning. I am beginning to love Mondays ;)

i hope this is not the only exercise session that I am blogging for this week...

This holiday is a diving trip on a 28m length boat. Its not a cruise where you can swim, play tennis or run a few rounds. Now i finally appreciate a cruise. I wanted to bring a skipping rope but hanping feel that while on a boat you can never guarantee it will be stable and i may hurt myself. So i will be stuck on a boat for full seven days with no running no swimming no skippping. No exercise. Only food, food and more food. Diving doesnt burn calories. I have been diving for more than six years, thats prettty good evidence ba.

My strategy: i brought two things with me. Carbo blocker pills and two small box of healthy raw mixed nuts. If i cannot resist the fatty food, hopefully the carbo blocking pills will help a bit. If i can resist, hopefully the raw mixed nuts will keep me fuller but healthier. I also need to remember to eat more vegetables n fruits, less fatty meat . Drink a lot plain water. Do jumping jets, push ups and crunches at night.

First time on a trip that i am worried about the calories i am going to take in. I weighed myself to be 71.9kg just now. Will i come back with a few extra kilos? Oh GOD help me!

Beivied - Exercise blog week 17 August to 23 August 09

this is the first time i am blogging from my mobile phone, so pls pardon me for any typo. It's not easy using fat fingers to type many words on a small screen. :)

Last week was a pretty lazy week too.

monday was a rest day after the safra 6 km run so didnt exercise but pig out a lot.

tuesday i got my new New Balance shoes and brought it out on atrial run. I was full of energy that night and for the first time I sprinted further and longer than I ever thought I could and clock a 4.76km run in less than 37 minutes. shiok!!


Wednesday I did a thirty lap swim with my colleague. The first eight laps was interrupted and miserable because of two friend small problem. Anyway i still had to struggle to finish the thirty laps.

And thats it. I didnt exercise on thu, fri and saturday.

Then comes the sunday race against cancer. It was a lethargic., almost painful run. In between i at least walked one km. Thankfully hanping pushed me on. I completed the run at 46 and a half minutes. Gps sports tracker says it is 5.76km. Althoguh there is some improvement from shape run timing but i felt lousy as i couldnt maintain a consistent pace.

I did some soul searching n felt that i might hv been too ambitious and started off at a slightly faster pace. That might exhaust me faster. Also i didnt consciously maintain my training and preparation for the run. Maybe the impproving results from the prev three runs made me forget that i should put in lagi more effort instead of slacking. This is a lesson for me and i must train after my holiday and before the F1 circuit run on 6 september.

Must work harder!

Run Elis Run - Ramadhan version Week 6 24 Aug to 30 Aug

Week 6

Summary
Mon - 4.7km
Tues - 3.3km
Wednesday- 3.3km
Thursday- 4.2km

Monday
Day 3 of fasting... Morning ate Nasi Sambal Goreng, Buka with Brown Rice and Marcoroni Soup.
I was tired... very tired... pop 2 pills then wore my running shoes and out i go... I think even the first 500m was difficult... so i decided to do away with the hack interval training or tracking speed per KM.. i just do the most comfortable tortoise run... ( hunney was walking way infront of me) so i just hop hop hop for as long as i can , as far as i can...

Started with a walk as warm up .. then tortoise run , then cool down by walking for another 500m.. in all took me 1hr 15min... then the next day i Map My Run... was about 4.7km hahaha.. nevermind... i shall aim for long hours jog rather then speed or mileage for the time being until i drop to 80kg maybe... (that will take about another 10years?)

Tuesday
Same as monday except more tired than Monday. Somemore today Helmey's bicycle paddle came off so did only a 3.3km.

Wednesday
Today Helmey felt asleep at abt 8.30pm.... so decided to go with Hunney... went on the 3.3km, detour to 7-11 and bought a Slurpee and some corn snack thingy... opps it is supposed to be a secret....

Thursday
The children decided to feast/break fast at the Mosque (but they made a wrong move cos there really isn't as much food as last year) so i went along, tried another new route... I think i killed a snail accidentally (sorry) and clock 4.2km. Only 1 word... TIRED and another word PAIN....

Friday
It was so bad... never been so bad before.. be it fasting or running, i bet these 2 things dun gel together... okay okay today will be a rest day... so i went home, load myself with lotso food... (french fries hahahaha) no exercise.... BUT i really feel so much better. I am tired...

Saturday
today i decided to skip my pills... skip my exercise too... just rest and rest and rest.... anyway i clock 15km this week le.. i should be easier to myself. i walked about 1.4km to Sun Plaza.. this is also exercise ba

Run Elis Run - Ramadhan Special Introduction

this is the week 6 of my running programme. and also the Day 3 of fasting...

is it going to a stop... I am not too sure... Fasting month mah... and due to the long hour of fasting.... according to an article, Muscle lost is more and they are not able to perform as better.... and your body will go on a hibernation... and the diff between me and the bears is , I still need to go to work and bears dun need to (hence explain why they dun eat for the whole winter.. u still dun see skinny bears around).. so the least i can do is not to put on extra weight.... do abit of exercise Keep Running ... Keep Running.....

and also I officially announce the $20 Newly bought shoes is stolen... and to Whom who stolen my cheapopo shoes.... Keep Running and make sure you dun fall your front teeth off....

May Allah bless me with the power to Fast... to Run ... and to lost weight

(hey hey ... i have been LS for a week and lost an extra kg lei... hahaha I am now 108.8kg)

Run Elis Run - Week 5

Monday

was a rest day after the 6km run... my body hurts alot.... its kind of dumb for many runner out there, or even my dear friend who walked 6km and it only 10 min behind me... may be if they carry some 240pounds then they will understand how hard is my every steps

Tuesday

Muscle still aching... Sleepy .... almost want to give up .. i just wear my shoes and convince my self to run at least 1.5km... the first km was hard... but after that the leg just carried itself... and i went on the 2.8km which i stopped infront of a park thinking that i want to do some workout but too many baby crows flying around , so i decided to just go home... tired tired tired

what's happening to me....

Wednesday

Woke up late... no run... body feel better but tummy aBig bloated... Went Swensen for lunch.. come back LS.... ate all sort of medicine...

At night decided to go and find my night route... run 2.29km according to MapMyRun... at night dun really sweat alot... but okay will slowly build up... explore other route...

Thursday

Morning did a 2.4km jog... slow and easy... and some toning on the playground =D. Tml will be last day to do a morning

Friday

Woke up late... went to work then fetch mama to hospital.. come back damm tired le. So REST day

Saturday

Thot of going jogging at night. I am all ready at 9pm... BUT i cannot find my shoes... sop sop sop... i took a pair to office... another one which i run with on Thursday morning hilang... (and worst off i dunno which one hilang)

If it is the orange one.... she ran 2 Shape Run with me in her 2 year lifespan for the price of $39.90 from World of Sports... Thank you all these while... all the kickboxing, ABT session, and all the run... you have done worth your price and continue running with your new owner... hope to see you again on the track.

If it is the blue one... bought for 2 months from World of Sports for $20 only... but she is the main jogging shoes for these while... and run my best 6km Safra Run.... ( somehow i got a feeling that this is the shoes i brought to office) mmmm anyway whoever who pick this shoes.. take care and treasure it.

Sop Sop Sop

Okay , i just wore my slippers and go on my bicycle for 4.5km... and come back NO SWEAT... so i step on Yvonne treadmill on 3km/hr for 20min....

How am I supposed to run without shoes...

Oh by the way I started fasting today... all is fine but still got LS.... (hoepfully can help to loss more weight like that)

Run Elis Run - Safra 6km fun run

That was yesterday... and i still feel abit of muscle ache... a bit sleepy, a bit tired today...

Today is the official REST day... and I am still loading Carbo hahaha

Guess what , I weigh myself this afternoon, I was 111.5kg , compared to last friday 109.9kg... opps load too much Carbo.. or tired muscle weigh more, i hope is the latter...

can hardly open my eyes after, i Ikan Bawal Penyat, 1 medium KOI bubble Milk tea, and Rojak from Toa Payoh hub... i definately hope my boss is as sleepy as me...so that we can sleep together...


what shd i say abt yesterday...personal best timing is 56min for 6km although alot doubt that it is 6km...








This is the event Tee, cheapo po and this is the exact 500m uphill which i did not run....

I almost run the whole 6km , except for this track... so personal best is run 5km ba







This is the 6km finish point, yayyyy finished le, and may pple is taking photo there.. the flag off is 8am , this photo is taken at 8.56am....

Beivied - Exercise Blog Week from 10/08/09 to 16/08/09

I started a little book tracking my exercise and food log... brought it back for the weekend but forgot to bring it back ... now cannot really remember what I did ..

Monday 10/08/09 -
if I am not wrong, I jogged back home for this one. Should be about 3.7km.

Tuesday 11/08/09 -
Body Balance at lunchtime. It was not bad, and hurt my tummy for two days..
Evening time, Hanping jogged with me. To and fro about 3km or so. I sweated a lot more than the 3.7km that I did on Monday cos Hanping kind of force me to run faster. Initially he tried to force, didnt work, so he chatted with me and unconsciously made me jog at a faster pace. Good workout!

Wednesday 12/08/09 -
Swam thirty laps at Suntec swimming pool.

Thursday 13/08/09 -
Went jogging with my friend. Again, she finally realised how slow I am. and duno why I have very little energy, and still aching from the swimming. So I only slow jogged 3km, and walked another 3.5km back.


Friday 14/08/09 -
Rest. Oooooommmmmmm.

Saturday 15/08/09 -
Rest. OOooommmmm. Eat. Uuuuuuuummmmm. Rest. Oooooommmmm.

Sunday 16/08/09 -
6km Safra Fun Run. My timing was 50 minutes 7 seconds which I was elated when I reached the finishing line. I still suspect that it is not full 6km but even at 5km, my timing has improved from Shape Run's 55minutes so I am still happy :)

Now I need to continue training for this Sunday's 5km Run Against Cancer at East Coast Park.

The ability to exercise feels empowering. I feel alive and able to do a lot more things cos I have come to realise there are things that I can do but I have never tried hard enough.

Suddenly the need to lose weight feels more like second priority to being able to run the distance and in a shorter time. Of course, can lose weight is good la, ahahah!


Train train train!

Run Elis Run - Take Little steps

I read this many many times...so many times that ... now i have reach certain stage of training .. i truely believe this passage and look forward to reach the next level of training...

This is an extract from a Shape Run's handbook, from a woman who only started running when she is 40 years old...

Taking Little Steps

From a medical point of view, it is best to start slow and easy. Running is a high impact activity, with ground reaction forces averaging 3 times our body weight. Our bodies are able to tolerate such forces, but only if we increase the load progressivly.

For a start, brisk walk, cycle, row, swim, use the eppliptical trainer, or engage in the other non/low impact activities, as you go fitter, make a gradual transition towards running.

On the topic of brisk walking, that was all i had initially planned to do and something i could envision myself sustaining everyday. But after a month, i wanted to do something more, so i strapped on some wrist weights to tone my upper arms. At the end of second month, my feet begin to jog. The rest is a blur of an addictive runner's high. Today i am out on the pavement on one long run every Sunday clocking 5km to 6km twice a week

Elis is now on the trying to buy some weights to strap on my wirst cos i want to tone my upper arms too stage... I am looking forward to get addicted to running... it is really that u dun start u cannot believe thing... i just prayed that the feeling can keep on and on and on and on.....

Run Elis Run - Week 4

Week 4

Monday
still got some holiday hangover.. my shoulder still hurts after the Saturday birthday bash.. and also had another one today... at connie place

today is a Public Holiday so i brought Helmey and the sleeping beauty to for morning jog at 8.15am... sleep late..

i feel that it is very hard to do long run with the kids.. i enjoyed their companionship but also they have alot of dong gua tofu .. so today just 2km..

Tuesday
I tried to do a long run.. to make up for the slacking for week 3 but my body is stil in recovery mode , so i do only 1.8km

Wednesday
I decided not to bring my children cos i seriously need to do a long run and get enuf rest for the Race Day... so i went on to run the full Sungei Sembawang... at 3.5km i started to feel my forehead numbe le.. so i slowed down and walk the rest of the 500m... so it is a 4km??? within 50min... in between i splint....

Thursday
This is my first attempt to do a evening run with my boss Ellys in TOa Payoh Stadium.... I can only tell u, it is a very awful experience.. a few lesson learnt

Lesson #1 - never do a evening workout with out a pre workout snack...

Lesson #2 - it is not easy to spin right round and round the stadium... i nearly lost count on the number of round.... well i did at least 5 round... hence 2km but prior to that we walked 1km to the stadium...

After the run , i went toa payoh mrt, i really dun care how fattening is a cup of bubble tea anymore... i needed one so badly !!!

For Ellys she finally agreed that I am doing a tortoise run....

However i still need to find way to get used to night jogging cos i dun want to break my running routine in the fasting month....

Friday
Today i went back to the estate track and did a 2km run.. follow by some toning exercise.... ahhh how i long to run in open air... open road... with sunshine , i feel much much better then spinning in a stadium...

Saturday
Today is a rest day cos tml is the Race Day ... somemore raining... so i brought the kids to the evoid deck,m while helmey ride his bike, i was teaching hunney how to cycle.. er... i think she need more practise and a new coach... i give up!!!

Beivied - Run for Hope!

The title of the run should mean a lot to both of us too. Run for OUR Hope - Hope of being healthy, Hope of being less overweight! (See, I dont even dare to think of ever possible at my ideal weight)

Alice and I have just sign up for Run For Hope, 10km run at East Coast Park on 22nd November.

Run for Hope, here we come!

Beivied - Exercise Blog Week 03/08/09 to 10/08/09

Monday
Bootilicious Dance Class at gym - it was a little more tedious than the previous week so there was a little bit of sweat. After that I met up with Alice for dinner and didnt go for the pilates class.

Tuesday
Body Combat at gym during lunch - tired tired tired!
Then I did a 4km walk along Republic Avenue with my dogs. My intention was to check out the area and see if I can jog to work or from work to home. Dunno why I felt really sick later, giddy and nauseous. So I end up with MC on Wednesday.

Wednesday
No exercise, just lots of food and rest. Oh no. FOOD.


Thursday
Now I cannot remember... ... oh! I walked home from office, along republic avenue. I only managed to get to the scenic route when I reach the ducktour vehicle's route to go into the river. The original intention was from Singapore Flyer, but the roads have been blocked to prepare for F1 Circuit, and the nice nice walking pavement is now cold black tar. So I walked along the road beside smelly smoky vehicles for a while. The Nokia GPS Sports Tracker recorded it as a 5.15km walk, which I am a little bit surprised. 4km should be somewhat more reasonable. I might walk back again today, so I can try to tweak the settings and see how it helps.

And I havent weight myself so far. Not sure what is my weight now. But I know it cant be good because of all the food I ate over the weekend.

Ok, that was my last bit of exercise for last week. Doesnt seem like enough exercise... sigh. must work harder! And need to train a bit for the SAFRA run this Sunday.

Alice, it is your revenge time... ....

Run Elis Run - Week 1 to 3

week 0 (the week before my week 1 start)

After the great setback i have in Shape Run, I have decided to just wake up earlier , wear my shoes and bring my son along.. he is my best friend... so i need hom along anyway he need to trim down also... so why not...

before i had my compliation ready, I just jogging continuously around the estate whick is about 1.4km... coming to 3 times for that whole week... sweat alot and met the Aunty which i mentioned before who lost alot of weight by walking and walking...

she was glad that i finally decided to lift my butt up and started joining the morning run mob...one day i stopped and did a small talk with her.. she said she did 5 X the distance what I was running daily.... opps.... no wonder can slim down lah,..... but too bad she is apple shaped.. so u know what i mean....

this is one of the good proof for my morning run .. i saw Sun rise hahahaha at Sembawang....

Week 1

It was easier to just wake up and run in week 1, more or less my body already accustomed.. or rathered conditioned to wake up earlier ... abt 6.30am and leave the house by 6.50am and just run and come home by 7.30am... washed up a nd leave for work at 8am... well first of all I must give credit to my maid... without her all these is IMPOSSIBLE, thanks bibik.... and my son.... u must be wondering why he is so enthusiatic... cos i allow him to ride on bicycle while i run.... well i must admit that riding bicycle really dun help him much but at least he moved his butt... for Hunney... ai... she is a sleeping beauty... so she prefer to sleep....

I was one 1 min jogging and 3 min walking interval... my song list start from the Song Green light as warm up brisk walking ... follow by Just Dance 1 min then Poker face 3 min.... then repeat the 1 min 3 min thing.... for me it is easier cos i used to running.... Yvonne u should try this.... later of the week i changed to 1 min walk 3 min jog (haolian again) and i did the 1/4km for 4 times a week and also added an what i called Endurance Run (chim) for 3km which i will use my favourite 45min fastforward Kylie Classic to just keep on running ... for a good solid 3 km.... so meaning I ran 5 times in week 1 ... feel so good....

i am still on the estate track... then i realised that i alot of fatter pple run in the morning... all inspired by the Aunty one ba hahahaha ... and I am proud to say I am maybe the fattest pple that can jog jog run run bounce bounce ba.. hahaha the truth is I really never master the art of brisk walking... how shd i twist my butt and walk faster .... hmmmm

Week 2

Week 2 programme was Right round as warm up then Boom Boom Pow 3 min and Womanizer 2 min... Ivy asked ... why womaniser for brisk walk... reason ... i need to train my stamia to complete a 5-6km.... not just 2.5km then no strength liao ya u are right I am talking abt my Shape Run flop ...

I ran almost every weekday except one day rained...

then that Saturday I decided to explore a new route which many of the Sembawang runners go and i never went there for the good 8 years i stayed here... it was called the Sungei Sembawang or the Park Connector under the NParks.... It is the Endurance run of the week... plus I am truely Wow at such a wonderful place in Sembawang.. curousity brought me along for a good 4km run .... (there is maker on the floor) i could not believe it ... i came back as red as the lobster ... and suffered body ache for a few days....

Week 3

was a busy week cos we had a ministerial event..so i only ran on friday 2 days ago... I did a 2.4km.. after all the weeks i decided to leave my 1.4km track and moved to Sungei Sembawang and increase my mileage.... ya I am freaking you all out sisters hahahahaha

and Saturday i run 2km ... cos i need to prepare for Helmey Racing Birthday ... eat alot of food... food and food....

Sunday ... finally is TODAY , i supposed to do a Endurance Run.... but I run abt 3km onl, cos my body hurts alot... slept late last night... not much energy then after i came home... we had yesterda left overs for lunch.... then i slept from 1 am to 5pm ...wake up to watch NDP... then Shah came back and oler Pizza Hut ... so until now I am very very full... and I am going to blog until the new week start hahahaha (how I am supposed to wake up early and run tomorrow) ....

Conclusion

The Programme sort of works... it builds up endurance and i can run even longer time le.... now moving to Sungei Sembawang more and more pple overtakes me... esp pple doing brisk walking... oh today i jogged pass a lady who is on her skates.. hahaha finally I am faster than someone....

Okay .. food wise ... I am still on brown rice for Monday to Friday ... Sat Sun ...and Public Holiday are FREE TO EAT days... (i still got tml)

Training.... 2 things i will focus on...

#1 my boss just taught me a running technic... is run on tip toes which she say will less stress on the heels and knees .... i will try next week.

#2 crosstraining... which I am very lack in ... alot of exercise mag says it is very important to increase flexibilty and stability which will help in the runs...

So see my next update next Sunday ba

Run Elis Run - Shape 10km running programme

this is a complicated programme, posted in Australia Shape Mag website... so complicated that when i copied to Excel file... i was abt 12 worksheets (cos it is 12 weeks) *lame*

Week 1 :
So, you’ll begin with a solid 10 minutes of brisk walking to warm up. Then, intersperse one minute of jogging with three minutes of walking, and complete this combination five times.

then every week they just increase the X minutes of jogging with decrease Y minutes of walking.. complicated right....

But I was a little clever that I actually use the Window movie maker to make a wma clip with music intervals then convert to mp3 and just sent to my Omnia... then i just play the music and change tempo when the music changed

Of course to make it less complicated, i use one track per week, instead of the suggest combination which will give me more work....

Run Elis Run - foreword

okay okay .. ivy say i should post my run journal here so she will not be so lonely

frankly speaking, 2009, i did not really exercise so regularly, i thot just join the Shape Run 2009 then start practise 12 weeks before like what i did last year.... 12 weeks which i ran once per week... about 400m ..

this year the first run was JP Morgan - Why? its sponsored by company and of course my motivator , also my boss asked me to go with her... so i joined, with Ivy... my running partner for 2 years...


16 Apr 2009

It was a 6km event.. it was



frankly speaking (again) we did not train much... we just intend to walk 6km... hence we just happily went there....



well quite terrible... less then 1km, my leg and my heart can hardly carry me thru... so when we saw a whole group of girls go for a shortcut, we happily followed... this is the greatest regret of my running life.. the words cheater bugs still bugs on my head... in the end we run abt 3km... so paiseh... we swear we will never take short cut no matter what.... (exclusion clause : unless we have decided so with good reasons)


Jun 2009 - we signed up a series of Nike Breakfast Run as part of the programme to Shape Run... we sign up for 3 run and run only 2 run.... in between i went to gym to do about 2 km on the dunno what the machine name thingy once a week... but the 2 Nike breakfast run series I ran about 2km continuosly... that added pressure on my running partner...

19 Jul 2009 Shape Run 2009 5km

the big day came... i was still on my once a week running which I was very proud of compare to u know who.... so i was very hao lian and told my partner : "ok i am going to run without you see you at the end point" on the same time, i had set a target of 2.5km... then walk the rest of the journey =)

so i started my tortoise run, dragging my every steps to the 2.5km marker... leaving my running partner behind me.... the way i run every one actually can overtake me.. and I am going to repeat this again... while i was still doing my slow jog at abt 1km mark... my running partner... that is Ivy , if u still confused, brisk walk thru me... OMG and her finish timing is 200 in position better than me... and 3 min faster than me... can't believe that 200 pple ran pass the finish point in 3 min time... Congrats Ivy... u see u proof that you can jog and brisk walk 5km... and still faster than me.... now I know what is over confidence...

So I have decided to talk my training a little bit more serious especially when Ivy start to sign up every running event in Singapore ...

So i search the net and found a 10km running programme to prepare ourselves for the Ultimate 10km Standard Charthered Marathron 2009 (SCm 2009) y6 Dec 2009

SCM is one of the best running event i every go, I went last year for the Kids Dash... they had free flow of 100plus and granola bars... hahaha

So here we go.... start of my running training .....

Beivied - Running Thoughts

Runs Completed this year
JP Morgan - somewhere in May?
Runway Cycling - 21 Jun
Shape Run 09 - 19 July

Upcoming - Registered
SAFRA 6km - 16 August
Run Singapore 5.067km - 6 September
Great Eastern Women 5km - 1 November
Stanchart 10km - 6 December

Upcoming - Registering
Race Against Cancer 5km - 23 August 8am East Coast
Run for Hope 4/10km - 23 November East Coast

Analysis
Hmmm. nothing in October.
If i sign up for Race Against Cancer, quite siong hor. I tried to register twice but failed. Maybe it is predestined?

Safra rest one week then reach Race Against Cancer liao.
Rest two days go diving for six days.
Come back Singapore four days is Run Singapore.
Then nothing all the way until November.
That is about eight weeks gap to Great Eastern Run
Then three weeks to Run for Hope.
Three days later fly to Japan for four days come back on 29 November
Seven days to Stanchart Run.

T_T zhen de ke yi ma....

Beivied - XnDo?

Have you girls seen those XnDO Ready meals or XnDo cola in 7 11 before?

I just notice on facebook that they have a weight management center and has weight management programmes. dunno good or not, but their programme is mainly using their food and drinks, and it seem like the price is inclusive of the meals.

For example, their most basic Guaranteed Action Plan is SGD450, comes with 60 meals, dietary tools and health screening. Each Xndo meal should cost about SGD6 to SGD9 if I am not wrong. At SGD6 per meal, thats SGD360 already.

Their most expensive plan Serious about Health is SGD2000 with 360 meals, which is probably around SGD2160.

Later I go 7 11 see how much is one meal and the nutrient content. Will also find chance to check with SGH dietician. :)

Beivied - Body For Life 12 Week Challenge

Give it a try! But dont buy the products lah.

What is the Challenge?


The Body-for-LIFE Challenge is a 12-week healthy living contest based on the proven principles in the best-selling book Body-for-LIFE. Participants are encouraged to record their progress with before and after photos. They are also asked to record their inner transformation in a short essay and they are judged on the quality of their outer and inner transformation.

http://bodyforlife.com/challenge/whatis.asp

They have an exercise program

The exercise techniques on Body-for-LIFE are based on universal principles that have already produced breakthroughs in tens of thousands of people.

Countless studies show that high-intensity training burns fat more effectively than low-intensity exercise, plus the addition of strength-training exercise allows you to not only increase your metabolic rate, but change the actual shape of your body. This is why Body-for-LIFE’s combination of targeted strength-training workouts and high-intensity cardio workouts is so effective.

Body-for-LIFE’s recommended programs:

Weight-training
Cardiovascular

http://bodyforlife.com/exercise/index.asp




This is what you should eat in the 12 week


http://bodyforlife.com/nutrition/index.asp

http://bodyforlife.com/nutrition/foodlist.asp


Think it is useful? My friend say she has the book and will lend it to me. Alice the speed reader, i will send to you and you read and summarize ok? Hahahahhaha

Beivied - Exercise Blog Week 27/07/09 to 02/08/09

This is a week that I hardly exercised but actually lost some weight.

I only did Body Combat on Thursday/Friday night. Thursday/Wednesday I had a shopping trip, that required some walking on my MBT but not much.

Sorry am a bit tired now from doign Body Combat during lunchtime, and my stomach was still aching. Now a bit half dead cannot remember my exercise details from last week...

Best thing is my weight went down to 72.0kg just before i went for Body Combat. The next morning after Body Combat, it was 72.4kg. SUnday it was 72.5kg. I had bad diarrhea yesterday and this morning, I weighed 71.8kg. No wonder people eat laxatives in hope of slimming down ...

Elis - am back!!

hey hey i dun remember what i called myself

ok... I recently went for medical check up also... despite all that i have done thru out the year I weign at 112.6kg.. well on the other hand if i never do anything then i will be 122.6kg ba hahaha

Finished Shape Run 09 at 59min.. and could not believe that that fellow who said she cannot run just twist her butt pass thru me and finished at 55min... 3 min earlier than me... choi choi choi

So i reflect n myself and found out that I walked too slow, i should learn to twist my butt like her... so I am on a walk run walk run type of training now... finished week 1 and 2 .. hope to complete all 12 weeks.

First level Target 5km under 56min
Second level Target 6km under 1hr and 15min
Third level Target is 10km... no time limit (hahahaha)

It doesn't matter how slow you go.. as long as you don't stop. =)

Beivied - Five Days of Inertia

I have not exercised for the last five days. Getting Lazy again! Saturday was rest day. Sunday was diving day, which there is not much exercise in diving. Monday I was on MC to go SGH. I went back to do some housework. Tuesday afternoon I lazy didnt go for bodycombat. Wednesday I work until 7.30pm and husband came to fetch me at 8 plus.

So five days no workout. And I weigh myself today at 73.0kg today. I lost half kilo. IRONICAL!!!!!!

Beivied - 100 Simple Secrets of Healthy People - Secret 1

Use a Plan, not a Piecemeal Approach

When a house is built, all the steps of thr process have to be considered before construction starts. Otherwise you could wind up installing the doors and find that the fridge wont fit in. Similarly, your health plans have to be considered together as a whole instead of one piece at a time.

Your chances of sticking to a health improvement plan - eating right, exercising regularly - are higher if you focus on your overall health rather than just the task at hand.

In other words think about the things you could do to improve your health and how they fit together, and each act will reinforce everything else you are trying to do.

Example 1 - 72 year old Lee was walking with a cane until six years ago he started to do research and reading on preventing aging. He change his diet and added exercise to his regime, and now do exercise two hours a day.

Beivied - SGH visit

I went to visit the dietician and doctor yesterday.

My last record at SGH was 70.5 kg. Yesterday measured 74.4 kilo there. Although I am defiant about it being 74.4 instead of 73.4 (thats what I just weighed myself), it is still obvious that I gained weight within the last 4 months.

My blood and urine tests came out to be fine - Cholesterol level is good, blood pressure ok, liver function is well. Thyroid is fine (if not fine it can be the reason for obesity no matter how you eat or exercise, as it can mean your metabolism rate is far too low). Urine test a bit off as I was menstruating during the test. So, I do not have any predisposed conditions that make me fat.

One sad thing that came out of the talk with the dietician - I am eating too much fruit. I told her that I can eat 2 kiwis, one bowl of cherries, one slice of water melon, one slice of pineapple and some jackfruit, e.g. She say I can only eat maximum two cups worth of fruits each day. I felt kinda sad cos I was using fruits to make myself feel fuller and eat less fattening stuff.


She also say that it is very unhealthy that I eat all three meals outside, as the food often has hidden calories in the sauce and dressings. Both doctor and dietician suggested that I change one meal to meal replacement - those kind of nutrition milkshake like Ensure. Feel more depressed. Low fat milkshake is not the tastiest thing on earth. Nevertheless I bought a vanilla flavour Ensure, as the doctor also suggested to have vanilla flavour, where I can blend in some fruits for different taste now and then.

Dunno if it is all that they said. I end up craving more for food these two days. And I have not exercised these two days. BUT I STILL WANNA EAT!!! Arrrrggghhhhhh



As I am writing this blog, Tofu and Pickles are busy chasing each other around the house. How I wish I have that kind of energy - although it only last them for half hour. :)

Beivied - Exercise Blog Week ending 26 July 2009

I think I can wrap up for this week, cos I wont be doing a lot of exercise for the next two days le ba.

Monday - Bootilicious Dance Class, and Pilates
Tuesday - None
Wednesday - Cardio Shape in the afternoon (didnt finish cos too tough), and Yoga in evening
Thursday - Body Combat
Friday - Pump Tennis, a cardio tennis workout. just finished at lunch. Freaking tired now.
Saturday - Should be none
Sunday - Diving

Current weight - 73.1kg. Two days ago - 74.4kg

if you read from the start of the blog, I am actually getting heavier. :(

Beivied - Exercise Report July 13-19, 2009

I have been going to the gym since last week. Thought of trying to an exercise report on a weekly basis..


Monday - Bootilicious Dance Class
Tuesday - Body Combat during lunch hour
Thursday - Body Combat
Sunday - Shape Run 5km, and swim 5 laps for cooling down.

So proud that I managed to slowly jog through the 5km ... dunno if I can ever manage it again ..

No weight loss so far.

Free walk / run

Hey , if the walk or run is free , think keong will go . U all know his pattern de lah , he ask me 16/08 de walk free or not ? haiz .... anyway if is free or maybe less than 20 bucks , maybe lah hor , think he will go . let me know , sms remind me oso ok =)

Beivied - cheaper version of MBT shoes - Skechers Shape Up

I was walking back from Carrefour to my office just now during lunch, and my sharp eyed colleague who knew I am wearing MBT shoes saw it on the display window at the Skechers store. The only difference was, it was Skechers, not MBT. It looked very much alike, with the little boat hull like sole, but different design. AND, different price. It goes for SGD169, which is 200 bucks to 230 bucks cheaper than MBT.

Wanna consider, sisters?



I like this one, maybe a bit better with my office clothes than my current MBT which is very sporty.



This one looks good for school, but is a women model.


The only mens model


Other designs

Beivied - Portobelle Mushroom Sandwich/Burger

I just made myself a ham and mushroom sandwich today, which I think is heavenly!

Tomorrow I will make portobello burger - yummy!



Simple Portobello Mushroom Burgers

Ingredients (use vegan versions):

2 portobello mushrooms, whole
1/2 cup white vinegar, separated
1/4 cup oil
burger buns
veggie provolone cheese (or similar, depending on availability)
vegan mayo (optional)
thickly sliced onion (optional)

Directions:

Use a paper towel to clean the mushrooms as best as you can.

Heat a pan on medium high. Add oil and half of the vinegar, add the mushrooms cap side down. Cook one to two minutes before turning. Add the rest of the vinegar. Cook until they turn a golden-brown on the cap-side, turning a few more times if you've like. The vinegar-and-oil should be a murky brown color by the time they're done.

Place cheese on the cap and let it melt before placing on a bun with mayo and onion.

Enjoy!

Note: I don't usually measure. Adjust the measurements according to your tastes.

Serves: 2

Preparation time: 15 minutes

Beivied - on the wrong side of the scale

I finally bought a new weighing scale.. Pooh, if you didnt know, my first 50 dollar weighing scale died when a few drops of rain fell on it. So heart ache..

About three weeks ago, hanping went to carrefour to buy another one for me. this one is 19.90 dollars. When we reach home, it could not switch on at all. Not in one day, two days, one week. Fate has it that I cannot look at my weight. Two weeks later, we went back to Carrefour to change it again.

Now we can weight, but dunno how to use the fat and water content, and Hanping left the manual with the cashier when he tested the weighing scale. Ha ha.

Yesterday I weigh myself in the morning. 70.3kg. Hmm not bad. At least I didnt gain weight from the last weigh in. Then at night I weigh again, it is 72kg. Ta Ma De...

5 Factor Diet .. just remember the word 5

Weight Loss Made Easy…
http://www.5factordiet.com/publicsite/funnel/howitworks.aspx

5-week plan
This plan is designed to give you results in five weeks! And it's so easy and effective that you may naturally turn your five-week plan into a lifestyle.

5 meals a day
Say so long to hunger and cravings. By eating five 5-Factor meals every day, not only will you start losing weight but you'll feel less hungry throughout the day!

5-ingredient meals
Eating delicious and healthy meals doesn't have to be hard. Members get hundreds of recipes that use only five ingredients and take only five minutes to prepare.

25-minute workouts
Based on Harley's training experience, he believes that working out more often for shorter periods of time is more effective than spending hours at the gym.

5 cheat days in 5 weeks
Taking a diet break one day a week can empower you. You should never feel as if you're in a diet prison! Plus, Harley believes that controlled cheating can actually help you reach your goals.

Here come the Pooh =p

Hey , sis ......

recently almost every saturday went for cycling , but today nv go as mense come not comfortable =(

For the past two month , i nv take take rice for dinner , only soup but doesn't slim down , well weight ofcoz nv goes up lah ......try to skip dinner totally as ah keong now drive taxi from 6pm till 6am ( alone at night ) so maybe try nt to take anything but maybe maipian only ..... then slp early ....so wont feel hungry .....

really peifu u all can write so many @_@ , i lazy to read oso , hahahahaha.....

Beivied - article about someone's experience with MBT shoes

I havent found out how much the shoes cost, but came across an article about someone using MBT shoes.

http://www.streetdirectory.com/travel_guide/43587/fitness/mbt_trainers.html

"Losing weight is something that many people are struggling with from time to time. For me it all changed drastically when I discovered fitness walking and all its benefits. I started to walk with Mbt trainers (also called the "cellulite shoes") as often as I could, aiming for about 10 000 steps a day ( I got myself a step counter to keep track). And I promise, if you stick to the walking program that you set up for your self, walking those extra fifteen, twenty or forty five minutes a day, it will soon start showing on your scale. As I mentioned, I fuelled the walking up with a pair of Mbt shoes, that are supposed to be good for posture, toning and firming your body. And they really worked, to my own amazement (I must admit, I was a bit skeptical at first). I noticed a big change in my legs and buttocks and even stomach. They where much more toned, cellulite was reduced and my stomach was firmer and flatter. Just by walking with these shoes.

When I decided to do some extra walking, I didn't set a goal to do it all at once in the evening or morning. I started to walk partly to and from work, stepping off the tube two stations earlier each way. I walked a short one at lunch if I had the time, something that really helped my with my afternoon tiredness as well. On my step counter I could follow how many steps I had been taken during the day, and if there where steps missing from my 10 000 steps goal, I took a walk in the evening.

And, as it showed, this was the easy way for me to lose weight. I didn't change my diet much, just trying to eat some more fruit and veggies. In three months I had lost 15 pounds!

So, do like I did and don't suffer with extreme diets, get a pair of Mbt shoes and a step counter, and get in the shape of your life!"

Brooks Republic Run

Information on the Brooks Republic Run @ North West 2009
Date:28th June 2009, Sunday
Venue:The Republic Polytechnic
Categories:5km Competitive Run (19yrs old & above)5km Youth Run (14yrs old to 18yrs old)5km Fun Walk & Run (any age)

Reporting Time:0630 hrs
Run Start Time:0730 hrs

Objectives of the Event
1. To promote a sporty and healthy lifestyle in Singaporeans especially the young;
2. To encourage acts of givings to the less fortunate by participating in the run; 3. In conjunction with the Youth Olympic Games, to promote the YOG values of excellence, friendship and respect; and
4. To promote more activities in the North area of Singapore so that more people will be given the opportunity to know about the area.

$30 - no see any discount for early bird... lousy goodie bag... only thing is near my house... might give it a miss...

Beivied - MBT shoes, help strengthen and TONE UP your body

I saw this on a video in a shopping centre in Milan before but didnt think much of it at that time. I saw it again in an overseas Shape magazine that I bought last month, but didnt find out more about it. Today, when I am googling for stuff that helps strengthen ankles, I see it again. Maybe I should go to the retail outlet and take a look...


http://www.swissmasai.sg/Benefits.aspx

Beivied - what can I do to Strengthen my Ankles?

Here are some stuff that I found for ankle strengthening.. I want to carry on dancing and other activities, like cycling, running etc. So I thought I had better make sure my ankle can take it.

http://www.csuchico.edu/~sbarker/injury/ankle/ankle_rehab.pdf

Extract - these can be done in office :

Anterior Tibialis Stretch
Sit in a chair and cross your right leg onto your
left thigh. Your malleolus, or ‘ankle bone’,
should be about 2 inches off your thigh. With
your left hand, grasp the top of your foot and
pull your foot towards your left side, making
sure movement occurs at the ankle joint. A
stretch should NEVER HURT! Attain a good,
pain free stretch and hold for 15 seconds then
switch and stretch left leg, repeat 4 times.

Toe Taps
Sit in chair. Begin with right foot. Keep heel on the ground. Raise toes up toward body, then
lower so toes touch ground. Perform 2 sets of 10 repetitions. Repeat toe taps for left foot.

Towel Scrunches
Sit in a chair and stretch a towel on the
floor in front of you. Begin with right foot
and keep heel on the ground and off towel.
Now, using your toes scrunch the towel
towards you. Scrunch the towel as far as
possible, then straighten and repeat a total
of 3 times. Switch to left foot and repeat.
(When exercise becomes easy, place a
book on the far end of the towel and then
scrunch.)
Ivy note - it actually hurts a bit for me to do this

Beivied - Injured Ankles

Recently taking up bellydancing again has reminded me of my near sprain at Lau Pa Sat.


It was at least a year ago. I was on night shift, and going to Lau Pa Sat with my colleagues to buy dinner. When walking down the stairs, I missed one step and fell towards my left side. At that moment, I thought I felt something crunched in my left ankle. After that, I limped for two or three days. But, I eventually recovered. So I did not really think it was a sprain. I mean, no bruises, not really very swollen, and I recovered in a few days. Doesn't sound like a sprain, right?



Well, guess I wasn't exactly correct.



Thereafter, everytime I tip toe and dance, it would hurt. I have stopped dancing for 9 months and never felt any pain in my ankle during this period. I could already feel it in my first lesson, and, today, the last lesson of level 2, I felt as if my left ankle is a towel and I am wringing it everytime I tip toe and dance. It felt worse than 9 months ago, more intense and the wringing pain is worrying me. This cannot go on.



So, I go on the internet to see what can be done. Probably good for you two too, cos I remember you two had pretty bad sprains before, and may have painful ankles once in a while when you exercise, like me.

Got this from a Straits Times article. Also learnt that there is a type of ankle brace that can be worn during exercise. It looks pretty stylo milo too, hehe.

http://www.mmbrace.com/bodyparts-braces/ankle/compression.html

But I am not sure where to buy it in Singapore?

http://esportsbraces.com/push-med-ankle-brace.html
this one looks so complicated, and very expensive.

http://www.integratif.com.sg/orthotic/inner8.htm
in singapore, but dunno how much ..

More Exercise Events in 2009

www.mizunomtfaberrun.com
14 June 2009 - 10km - maybe not for me cos I dont think I can try 10km now..

National Runway Cycling and Skating Event
http://www.safra.sg/page.aspx?pageid=333
Date: Sunday, 21 June 2009
Venue: Paya Lebar Air Base
Time: 8am (Gate opens at 7am)
Registration is FREE! Wanna go?


SAFRA Half Marathon
http://www.safra.sg/page.aspx?pageid=300
got 6km run which I think I can manage a bit better..
16th August Sunday
Alice, you have discount for this?

Free mass workout by Amore, didnt know! It is registration full liao, hai ya.. :(
http://www.womenandsports.sg/index.php?option=com_content&view=article&id=40:mini-mass-workout-for-all-by-amore-fitness&catid=15:homepage

Run for Hope 2009
22nd November, dunno whats the distance, website never say
http://www.runforhopesingapore.org/

Streetwise Run - was Milk Run

Dunno why the Milk Run website automatically become this Streetwise Run.. no more milkrun?

Anyway, it has a 4km non competitive run for those who are not under 21 and not under 14 - US!

5th July 3.40pm for the 4km non competive run...

http://www.streetwiserun.sg/runner_info.html


Wanna go?

Beivied - Exercise - Fitness Boot Camp, the "Real" Thing

I knew about this company but I dont really believe in burning 1000 Calories in one hour. If it is true, the exercise rate would be something that I will not be able to tahan. Most probably they include the calories that would continue to burn post-exercise. This is possible if you do resistance training. Anyway I think the promotional rate of SGD28 per hour is quite ok to give it a try before deciding if it really is anything good.

Invest in FITNESS!
Usual rate: S$50 per session (S$500 for 10 sessions)
Promotional rates: Only $28 per session!
1 session of Fitness Bootcamp @ $28 (Usual $50) - No Risk Trial :)
See details below - Free workout if you're not satisfied with it!
Max of 1 trial session per person
5 sessions of Fitness Bootcamp @ S$140 (Usual S$250)
10 sessions of Fitness Bootcamp @ S$280 (Usual S$500)
+ 1 Session Free (Worth S$50)
15 sessions of Fitness Bootcamp @ S$420 (Usual S$750)
+ 1 Session Free (Worth S$50)
20 sessions of Fitness Bootcamp @ S$560 (Usual S$1000)
+ 2 Sessions Free (Worth S$100)
+ 1 FitnessBootcamp.sg Dri Fit T Shirt (Worth $30)

Beivied - Exercise - Fitness Boot Camp

This came from Elis too ...

Wish to improve your mobility, strength and stamina? Sign up for this Boot Camp then! A scientifically proven exercise system, it aims to make you stronger, leaner, and more athletic. Instructor Sarjit, a fervent believer in exercise and fitness training, will coach and guide you to a fit, strong body.

Date: 8 Saturdays, 4 Jul to 22 Aug 09
Time: 9am – 10am
Place: Club CSC @ Tessensohn

Fee: Member $65, Public Officer/Guest $75

Contact: Gavin at 63915607 or gavin_he@csc.gov.sg

Register by: 27 Jun 09

Beivied - Exercise - Deep Water Aqua Aerobics

This was actually sent to me from Elis, but I thought it is good to put on the blog.. notice how the ladies in the picture look ... older.. and... fatter.. .. .. ?

Ideal for cardiovascular conditioning and body toning, aqua aerobics makes rhythmic limb movements a breeze! For this level 1 class, lessons will be conducted in a 1.5-metre pool. Non-swimmers are welcome to join as Float Waist Belts will be provided. Date: 10 Tuesdays, 2 Jun to 4 Aug 09 Time: 6.45pm – 7.45pm
Place: Club CSC @ Bukit Batok
Fee: Member $65, Public Officer/Guest $75 (Fee includes rental of Float Waist Belt)
Contact: Yuqi at 63915620 or au_yuqi@csc.gov.sg Register By: 27 May 09

Beivied - Should We Meet Up Every Week?

Hey Sisters,

I was thinking, should we fix a day and time as our Meet Up, to do some exercise together, and also to have our weight maintenance meeting? We can change the place and activity, as long as it is something that makes us exercise... for example, Swimming, Cycling, even walking also good. And we should also make sure on that day, we have one meal together. A healthy, low fat but still delicious meal.

What do you gals think?

Beivied: Exercise Updates

Belly Dance
Alice already knows, but for the sake of blogging it, I have gone back to doing bellydance. It is really quite a happy thing, dancing again, toning up, making friends.. I went back to more beginner level, 2 and 3, which level 2 is a "hip hip" dance, level 3 is veil.

This week is the last week, which I am doing two hours each for the last class, Thursday and Friday. That definitely burns some calories, not sure about losing any weight. But it makes me a happier person.

Though I would be even happier if I have company, cos now I just go for class and go home, on my own. I dont even have to open my mouth to talk. Got one or two new friends but really just saying Hi and Bye..

I have signed up for Level 4, Cane Dance, on Sunday mornings 11am to 12 noon. Considering should I sign up for the Finger Cymbal class too.

The student-turned-instructors are gradually progressing up the levels. I rather have Yuki teach in that case. I dont think Joey is going back to the lower levels when she come back from giving birth. Elis..?

Swimming
I just did a 15 lap swim today at Jalan Besar swimming complex .... went to the swimming pool too late, only swam from 8.30pm to 9pm.

Got called up by the pool guard at the 15th lap. My plan was to swim 20 laps, minimum.

Also got told off for wearing a running t shirt over my swim suit... I am too fat to appear in a bikini lor, but I cant tell that to the guard right.. so, time for a new swimming suit that can cover most of my fat but dont give me an ugly tan line on my shoulders....

until now still dunno whats the distance covered for 15 laps in a 1.0m height pool. One lap is to and fro once. Today I didnt have the painful muscle aches that I had the last time when I swam 20 laps. Does that mean I didnt exercise enough? Hmmm.

Shape Run 2009

I am Back

No use lor for writing all these , i did check wad u all wrote but i nv reply as dunno ad to write .

from CNY till now no one slim down at all =( by june ......instead of slim down all get fatter n fatter haiz.......

Bento Week 1

This is Monday Set
Brown Rice
Steam Carrot and Brocolli
Curry Tuna (low fate version)
(this is mine set)







This is Helmey's .. He loves the curry tuna








This is 2nd day
Chicken boiled wtih carrots and snow peas
and lettuce











This friday
Tang hoon
Chicken with snow peas












this is

helmeys

JP Morgan Chase 2009

Today Elis and I went for the 5.6km walk .. turned out to be 3km, because we sillily followed a group of Anlene girls to take a shortcut. thought we only cut out 500 metres or so, suddenly from 2km mark we reached the 5km mark!

Haiz, a bit bad ah, that we shoudl have exercised and walked for at least 2km more .. but never mind la, next round add more oil! 加油！！ AND NO MORE Popeyes Chicken and Biscuit after exercise!!!

Apsara Asia Dance Class Promotion

Anyone interested?

Event: Step Up! (in conjunction with International Dance Day 2009)
Date: 25th April 2009 (Saturday)
Time: 2.30pm to 8.30pm
Venue: 2 Kampong Kapor Road Singapore 208674
Cost: $5 per class or $15 for four classes Contact: 6298 0996 or e-mail at Info@Apsara-Asia.com.sg

http://www.apsara-asia.com.sg/index.php?parentMenu=3&childMenu=10&mode=viewevents&recID=105

Bento way

heyo

due to the recent economic downturn... alot of the working class has choose to bring their own packed lunch to work... esp the Japanese... bring bento has become a culture to them...

hence i checked out the web and found the website... quite interesting
http://justbento.com/handbook/getting-started-bento-making/easy-diet-bento-rules

i used to tabao left over food, regardless of healthy or unhealthy.... just tabao cos i dunwant to waste food,.... now I have decided to cook healthier and bring bento... to save money and as part of the slimming programme

same same for helmey.... he will have more steam vegetable...

tml i go pasar .... start monday... (well at least i never say wait for the maid come then start)

I have been putting this idea aside cos i thot of buying a small rice cooker cum steamer.. the fact is i dun need one to start this diet plan at all....

check this out man ...

and may be i will start a lunch bento blog as well =D .. if they look nice enuf lah

=D