August 7 - The Kung-Fu Workout.. Hi-Yaaa!

Weight: 162 lbs.
Height: 5'5

Cigarettes: 0
Alcohol: 0
Vitamins: 1,000 mg Vitamin C
Other Medications: 0

Today was a good day to finally do that Kung-Fu workout video that I bought about 4 years ago! I bought the disc but I never got around to doing it! Maybe I tried it once but I never did it again... Too much effort! But today was THE day I completed it!!

I did pause a little bit during the workout but not exceeding a minute to catch my breath. But the overall experience was fun and i would definitely do that again!

My activities for today:

- Outdoor Jogging (for warm-up)
Time: 20 minutes

- Cardio Kung Fu Workout
Time: 45 minutes (high-impact)

- Stretching
Time: 15 minutes

I am still having a bit of palpitations. I feel that I have yet to do the complete blood tests for this but I would like to give this a month before I do. I would like to see what I will feel in a month's time of diet and exercise. I just wish this could go away because it's really annoying!

Although, I had a good sleep last night. I no longer wake up in the middle of the night breathless and as I am gasping for air.

My heels are a bit sore and are feeling tender when being pressed. I should also start looking into Mizuno running shoes for better staying power on the treadmill and on the pavement. I was told before that it also prevents sore knees. Something that I really need.

BREAKFAST
1/2 cup cooked oatmeal with milk mixed with 125g Nestle Yogurt Berry Mix

SNACK
1 mini corn cob

LUNCH
Healthy Shabu Shabu - Pork Tenderloin and Vegetable Set

SNACK
1/2 of Goolai's Pre-packed salad with Greek Vinaigrette (Lettuce, red peppers, melon seeds, olives, tomatoes)

DINNER
Dinner at Kai - Grilled Hamachi head (yes, again!)
3 pcs. soft shell crab sushi
2 pcs. Salmon Sashimi

I feel a little guilty about eating out twice today, but I did eat wisely and healthily. I will abstain in dining out tomorrow. Well, except for the baptism reception of my sister's baby... So I'll be good the rest of the day!

August 6 - Return of the Wheat Bread

Weight: 162 lbs.
Height: 5'5

Cigarettes: 0
Alcohol: 0
Vitamins: 1,000mg Vitamin C
Other Medications: 0

My activities for today:

- Elliptical Machine (Warm-up)
Time: 5 minutes
Level: 4

- Circuit Training with my personal trainer
Time: 40 minutes

- Treadmill
Time: 15 minutes
Speed: 6.5 - 7.2

I realized something important today too. Bread or any carbohydrates that is loaded with fiber IS important in a diet. After my gym today, I bought a sandwich from Subway and just ate half of the 6inch sandwich... I drink lots of water and you know what? It lasted me 2 hours, I wasn't getting hungry! I guess a better snack for me would be oatmeal, wheat breads, or whole wheat pastas...

BREAKFAST
1 cup assorted fresh fruit cup

SNACK
1/2 of 6 inch. sliced chicken sandwich from Subway with yellow mustard dressing only (lettuce, tomatoes, onions, cheese, jalapeno, cucumber, green onions, whole wheat baguette)

LUNCH

Grilled Lemon Mustard Fish Fillet (Recipe at the bottom)
1/2 cup brown rice
3/4 cup veggies (corn kernels, green peas, carrots)

SNACK
The other half of of 6 inch. sliced chicken sandwich from Subway with yellow mustard dressing only (lettuce, tomatoes, onions, cheese, jalapeno, cucumber, green onions, whole wheat baguette)

SNACK 2
1/2 of Goolai's pre-packed salad with 1 1/2 Tbsp. garlic Parmesan dressing.

SNACK 3
Light Weight Chimara Popcorn (sour cream flavor)

DINNER
Other half of Goolai's pre-packed salad with 1 1/2 Tbsp. garlic Parmesan dressing.

In all fairness, my average jogging speed now is 7.2 which is really good. I just hope that tomorrow I can do another 5k. I want to try to run 5k again in Fort... Maybe this Saturday early in the morning so that there won't be much people. It's harder to run on the pavement than on the treadmill. I have to train more outdoor than on the treadmill if I am going to do the KR Urbanite Run on the 15th!

I read an article in Women's Health magazine today, and according to the article, I have to still increase my workout if I want to lose weight. Hmm... I have to look into the Group X classes at the gym tomorrow.

*****

Grilled Lemon Mustard Fish Fillet Recipe

1 pc. Sole fish fillet (or whatever fish you prefer)
1 fresh lemon
1/2 tsp mustard seed powder
1 tsp. Spicy Brown Mustard
1/8 tsp Nu Salt Salt Substitute or any other salt substitute you are using.
Fresh Ground Pepper Mill (to your liking!)
Use a butter flavored cooking spray like the one by Crisco. It's Canola and fat-free!

Combine all ingredients together and marinate for 30 minutes. Set your griller to high-heat and grill for 3 minutes on each side moistening each side with the marinade. Serve with a side of blanched veggies.

August 5 - Another Increase in Speed!

Weight: 162 lbs.
Height: 5'5

Cigarettes: 0
Alcohol: 0
Vitamins: 1,000mg Vitamin C
Other Medications: 0

I woke up this morning aching all over! At first I thought that I might be coming down with something again, but as it turned out, it was the mattress I was sleeping on! Hahaha!

Ok... So, even before I could decide about going to the gym in the afternoon instead because my sister's kids were here, I fought it and decided to go to the gym and just go for it!! Good thing I did because this afternoon, I couldn't have gone to the gym anymore.

My activities today:

- Treadmill
Time: 29:00
Distance: 3.53k
Speed: 6.7 - 7.3
Calories Burned: 192
w/ cool down: 45minutes total

- Leg Press
Reps: 12
Sets: 2

- Rotary Calf
Reps: 15
Sets: 2

- Abdominal Workout

Woohoo!! I am so happy coz I was able to jog at 7.3! I actually surprised myself that I was able to do it because I would normally just jog at 6.5... Well, I have been increasing my speed for a few days now, so I guess I was able to up my stamina a little bit.

My menu for today:

BREAKFAST
1/4 cup Springfield Oats & More Sweetened Multi-grain cereal
1/4 cup Skim Milk
1 cup Assorted Fresh Fruits

SNACK
1 cup Nestle Fruit Yogurt
1 Banana

LUNCH

4 sticks Grilled Chicken Breast Satay (Recipe at the bottom)
1/2 cup brown rice
Bok Choy in Oyster Sauce and Sesame Oil

SNACK
1 cup Assorted Fresh Fruits
2 Tbsps Cottage Cheese

SNACK 2
1 cup cooked oatmeal with skim milk and tsp of honey

DINNER

Yakiniku (Chicken, Cuttlefish, and Scallops)
1/2 cup white rice
2 pcs. Uni Sushi


I honestly feel a little bit frustrated that I get hungry every hour now... I have increased my workout levels so I don't know if this play a big factor in my appetite. But, I am able to keep the hunger minimized when I drink a lot of water... But going to the bathroom to pee is getting kind of annoying and is starting to get in the way!

I can't wait to train again tomorrow!

*****

Grilled Chicken Satay Skewers Recipe

2 pcs. Chicken Breast Fillets cut into cubes
1 Fresh Lemon
4 cloves garlic, crushed
1 Tbsp. crushed ginger
1 Tbsp. Kikkoman 43% Less Salt Soy Sauce
1 Tbsp. Sesame Oil
1/2 tsp. Turmeric Powder
1 Tbsp. Cumin Powder
Barbecue sticks

In a medium sized bowl, combine all ingredients and mix well. Massage meat carefully without tearing the cubes. marinate over night. Arrange chicken cubes into barbecue sticks and grill for 3 minutes on either sides of the chicken. Serve with Satay Sauce (you can buy this in supermarkets! Just choose ones that have all natural ingredients.)

Bok Choy in Oyster Sauce and Sesame Oil Recipe


1 bunch of Bok Choy Leaves w/ Stems (You can eat a whole bunch of this... It's rich in fiber!!)
4 large crushed garlic
1 Tbsp Sesame Oil
1 Tbsp Oyster Sauce

Wash the leaves very well and lay them on a plate that would fit your steamer. Drizzle oil and oyster sauce and top with the crushed garlic. When the steamer has been steaming for 5 minutes, then you can put your veggies in. Steam for only 6 minutes. Do not overcook your veggies, you don't want soggy leaves :/

August 4 - The OB Appointment

Weight: 162 lbs!
Height: 5'5

Cigarettes: 0
Alcohol: 0
Vitamins: 1,000mg Vitamin C
Other Medications: 0

Ok, it's the yearly PAP-Smear and breast exam with my OB. We also discussed the Cervical Cancer Vaccine and some other concerns I have about the monthly red flag. She did tell me that weight really does play an important role for the regularity of the monthly period... My OB also told me that women who suffer from PCOS (Polycystic Ovarian Syndrome) like me are more prone to Diabetes when pregnant, so she told me to watch my weight. Chances of conception for PCOS women are also on the slim side but when the weight is under control and at bay, then the chances go up. So, here's another reason for me to lose the weight and live a healthy lifestyle.

I was weighed in the steal scale at the doctor's office and it seems I lost another pound. *pat pat pat* GOOD JOB! Hahaha!

My activities for today:

- Elliptical Machine
Time: 20:00
Level: 4-5

- Circuit training with a personal trainer
Time: 1 hr.

I would have lasted longer at the elliptical machine but I didn't want to over train myself. Besides, I just came from being sick so I didn't want to get sick again... I also have been having minor panic attacks lately. I don't know if it's just paranoia or there really is something wrong with me... I would like to lose some weight first and make this very good before I go see a doctor. All these symptoms may just be related to my being over weight?

My menu for today:

BREAKFAST
1/2 cup Springfield Oats & More Sweetened Multi-grain cereal
1/4 cup Skim Milk

SNACK
1 cup Nestle Fruit Yogurt

LUNCH

1 pc. Almond Crusted Spicy Terriyaki Fish Fillet (Recipe at the bottom)
1/2 cup brown rice
1/2 cup corn kernels

SNACK
1/2 serving of Goolai's pre-packed salad with raspberry vinaigrette (lettuce, walnuts, peaches, melons)

SNACK 2
1/2 serving of Goolai's pre-packed salad with raspberry vinaigrette (lettuce, walnuts, peaches, melons) added 2 Tbsps of Cottage Cheese

DINNER
Healthy Shabu Shabu - Fish Fillet & Vegetable Set

I was a little weirded out that I was hungry every hour and a half... I was expecting to get hungry every 2 hours, but for some strange reason... Today I was getting hungry fast! I'm not sure if it's because I worked out in the afternoon? Well, nevertheless, I had a fantastic workout today!

*****

Almond Crusted Spicy Terriyaki Fish Fillet Recipe


2 pcs. Sole Fillet (or fish fillet of your choice)
1/4 cup unsweetened pineapple juice
1/4 cup Worcestershire sauce
1/4 cup Kikkoman 43% Less Salt Soy Sauce
1/2 tsp. garlic powder
1/4 tsp. cayenne powder
Fresh Ground Pepper Mill
1/4 cup Whole Unsalted Almonds (chopped and minced)
Butter Flavor Crisco Non-Fat Cooking Spray

Marinate Overnight: combine all your ingredients except the almonds in a bowl and marinate your fish overnight. Before grilling, coat our fillets with almond bits. Spray your griller with the cooking spray and grill the fish for 3 minutes on each side.

August 3 - Dealing with a sudden migraine attack

Weight: 163 lbs.
Height: 5'5

Cigarettes: 0
Alcohol: 0
Vitamins: 1,000mg Vitamin C
Other Medication: 1 Imigran 50mg.

Ugh. Today I was not in my game... I woke up perfectly fine but when I got to the gym, I was staring too long at the TV at the Cardio Theater that my eyes were seeing stars! I really thought I was going blind! So, I didn't get the maximum jog time that I was hoping to do...

Then, to make matters worse, I was thinking about the stupid eye thing that I triggered a migraine... Yes, this is the card that I was dealt with... MIGRAINE! PLUS! My back muscles had spasms that I couldn't run long too! Sigh...

So, I just went home after my cardio workout and took my migraine medicine and went straight to bed. I woke up an hour and a half later feeling refreshed but STARVING. I wanted to treat myself out so I drove to Powerplant to eat at Healthy Shabu-Shabu!! Yey!!

My activities for today:

- Treadmill
Time: 20:00
Distance 2.08k
Speed: 6.0-6.9

- Leg Press Machine
10 reps, 3 sets

Inspite of the short gym time, I was pretty satisfied with my workout. I was able to increase my speed at the gym and I was jogging continuous with it! So, that still made my workout worthwhile.

My menu for today:

BREAKFAST
1/2 cup Springfield Oats & More Sweetened Multi-grain cereal
1/4 cup Skim Milk
Nestle Fruit Yogurt

LUNCH
Healthy Shabu-Shabu - Fish Fillet & Vegetable Set

SNACK
1/2 serving of GOOLAI pre-packed salad with Rasberry Vinaigrette (lettuce, peach, corn kernels, dried rasberries, roast chicken slices)

SNACK 2
The other half of GOOLAI pre-packed salad with Rasberry Vinaigrette (lettuce, peach, corn kernels, dried rasberries, roast chicken slices)

DINNER
Turkey Sandwich (Darn it!! Ran out of lettuce! So I piled on the tomatoes, cucumber, and onions!!)

SNACK

1 cup Assorted Fresh Fruit Cup (pomelo, apples, grapes, strawberries)

August 2 - Menu Planning

Weight: 163 lbs.
Height: 5'5

Cigarettes: 0
Alcohol: 0
Medication: 0

I was hoping to do some yoga today from Pulse Yoga in Pasong Tamo, or maybe at the gym but I had a 10AM appointment this morning. Instead, I woke up at 7AM and went for a jog around the village.

My activities for the day:

- Outdoor jogging
Time: 30:25
Speed: 6.0

- Bench Push Ups
Count: 30

Menu of the day:

BREAKFAST
3/4 cup Nestle Honey Gold Cereal
1/2 cup Skim Milk

SNACK
1 cup Assorted Fresh Fruit Cup

LUNCH

Spicy Herb & Garlic Grilled Sole Fish Fillet topped with grilled chopped red peppers and corn kernels (Recipe at the bottom)
1/2 cup Brown Rice

SNACK
1/2 of 6inch Subway Chicken Sandwich (Chicken slices, lettuce, tomatoes, jalapenos, onions, cucumbers) with yellow mustard

SNACK 2
The other half of 6inch Subway Chicken Sandwich (Chicken slices, lettuce, tomatoes, jalapenos, onions, cucumbers) with yellow mustard

DINNER

Goolai pre-packed salad with mango vinaigrette (lettuce, cherry tomatoes, mangoes, crab sticks, squid rings)

I am so happy that I was able to go back to my diet right away after my "treat day" yesterday. I didn't feel guilty about yesterday, I felt that every now and then I had to satisfy some cravings, otherwise... What am I doing all this for right? Everything in moderation... I just have to keep everything at bay, no going over board!!

I was able to do a little menu planning for this week last night so I went to the supermarket today with Raul so that we can shop for this week's menu :) I love this day! We included shrimps, squid and pork this week... But we'll only have pork once every week and trying to stay away from beef!

I got a massage at 10:30PM but I wasn't happy!! The reward massage that I promised to get myself for not smoking each week wasn't so good... Spaholics was so booked that I had to settle for Asian Massage... Sigh... Well, at least it was still a massage :) Haha!

*****

Spicy Roasted Garlic & Herb Grilled Sole Fish Fillet Recipe

1/2 pc. Lemon
1 pc. Sole Fish Fillet
1/2 Tbsp McCormick Grill Mates Roasted Garlic and Herb
Cayenne Pepper (To your liking! Hihihi!)
Small pinch of Nu Salt (This is from Healthy Options, but you can actually skip the salt)

Marinate your fish with the lemon and let sit for about 5-10 minutes in the ref. Set your grill on high heat. Then, rub all the ingredients on both sides of your fillet, and spray the grill with a non-fat cooking spray. Grill your fish for 3 minutes on both sides.

Grilled Chopped Red Peppers and Corn Kernels Recipe


1/4 cup red bell peppers, chopped
1/4 cup corn kernels

Skip the oil. If your grill is big enough, you can grill your veggies with your fish. Just let it sit and roast for 3 minutes, then move it around with a saute spatula. Serve on top of the fish!

August 1 - "Treat" Day

Weight: 163 lbs.
Height: 5'5

Cigarettes: 0
Alcohol: 0
Vitamins: 1,000mg Vitamin C
Other Medications: 0

Ok, instead of calling it "Cheat Day", I'm calling this one "Treat Day". I will still stick to my diet and treat myself to a little something for sticking to my diet each week. Like for example, maybe have steak for dinner, or a small healthy cookie... A little treat to reward myself, and yet not go overboard.

I had lunch with my sister and friends today. We all had ourselves some Mongolian Buffet! I was able to keep the portion to a minimum, and I was able to eliminate the rice to balance it with the stir fried way of cooking. I had just enough (with a huge serving of veggies) so that I can have myself a bucket of popcorn at the movie theater.

My menu for the day:

BREAKFAST
1/2 cup Nestle Honey Gold Cereal
1/2 cup skim milk
1 cup assorted fresh fruit cup

LUNCH

Mongolian BBQ (Veggies, Chicken, and Seafood)
Gambas

SNACK
Cheese Popcorn

DINNER
1 cup Assorted Fresh Fruit Cup

I could have gone without the flavoring but I couldn't... So, instead of removing the flavoring, I didn't have any diet soda or some iced tea to go with it! Just lots of water...

I had no time to go to the gym this morning so I switched my rest day from tomorrow to today. I'm going to do my workout tomorrow! Oh... And cleansing for snack and dinner tonight... Had a heavy lunch and a sinful snack.. Hehehe...

Can't wait to go for a jog tomorrow morning before work :)