Health & Fitness - The Operation Thigh Gap

Posted by penus on Thursday, November 14, 2013

I have been requested to write about this new trend among female teenagers worldwide, and this is something that bothers me much. As I was googling to find out more, I discovered that there is even a pinterest topic called 'Operation Thigh Gap'! I briefly browsed through the photos and realised there are like-minded people like me who commented to say that this obsession is not healthy. Well, so what is this obsession over thigh gaps about?

Firstly, girls out there, please do not obsess over not being able to achieve a thigh gap, in other words, this should NOT be in your list of fitness goals. Why so?
1. Everybody's legs are shaped differently.
A. Straight - You are lucky to get this leg shape, straight and non-bandy.
B. O-shaped curvature - This is a congenital bone deformation where only your ankles touch in standing position, making your legs form a letter O.
C. X-shaped curvature - Another congenital bone deformation where your knees touch in standing position, making your legs form a letter X.

Looking at this, I'm sure you can identify what kind of leg shape you have. Very often when your legs are slightly O-shaped, your thigh gaps are larger. Vice versa for A. Straight and C. X-shaped. I'm no osteologist so I'm nobody to judge on the different types of leg shapes but I do have a slight X-shaped curvature (a little bothered!).

2. Whether you have thigh gaps or not will also be dependable on the size of your hips (of course and the leg shapes will then come into picture). You will only be able to reduce the fats around your hips, but unfortunately, unless you can cut the hip bones at the sides (sounds really silly), your hip size is rather fixed genetically.

Conclusion, do not think that just by losing weight (healthily or not), you will be able to achieve this because we are made differently! Instead, try focusing on your fitness goals to live healthily, exercising/working out regularly, eat well, having ample rest; having a healthy lifestyle will lead to longevity, which is much more worth it than obsessing over getting thigh gaps. 

If you have been following me on FB and Instagram, I think you might have already heard of Brandnewstart SG. Do check it out if you are looking for a personal trainer to kickstart a fitness regime, OR, if you know of somebody who needs such help! Our team of trainers are ever-ready to help! 

These are the 4 main programmes that Brandnewstart offers:
For ladies who are looking to burn fats and tone up!
For men out there who are looking to shed some flabs and that beer belly!
For men and women who are looking to gain some quality muscles!
Lastly, for men and women who are athletes or are looking to train up to be one!
Take your pick and simply email enquiry@brandnewstart.sg if you are already sure of what programme you are interested to sign up for, otherwise, feel free to look up www.brandnewstart.sg for more information!

I know I promised HEALTH TIPS! Coming up next! Have a great weekend ahead! 


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It's Even Sadder in Adulthood

Posted by penus on Tuesday, November 5, 2013

Over a year ago I stated that I would not rant about the aspects of our society that I deem to be horrible and tragic and focus this minute particle of the world wide web on health and fitness and the beauty of stand up paddling. However, this whole story about the bullying going on within the Miami Dolphins locker room has put me in a mood. Being that this story is related to sports and overall health and wellness, I figured I would exorcise some of what has been bothering me since the news first broke.

I was bullied. For almost two years in 6th and 7th grade I lived in fear of a classmate who thought nothing of punching me in the arm or chest without any provocation. I was nowhere near being considered a "big kid." I always lined up near the front of the line when our class was told to arrange ourselves from shortest to tallest. Also, I was a quiet Christian kid who enjoyed going to church and Sunday school (on most mornings) and I was pretty obedient. My momma raised me well and she took particular care to teach me to treat others kindly. I know, I know things changed when I turned 16 but before that I was an angel...Needless to say, I was easy prey for anyone with a mean streak. What made things worse was the fact that not only was I fairly well behaved and polite but I was the new kid in Mrs. Hatfield's 6th grade class. Being the new guy is awful...

Fall at a new school wasn't so bad. I got along well with everyone in the class, even the bully for most of the time. I joined the soccer team late and soon enough some of my athletic prowess was noticed by the coaches and I took over a starting position. I think this is when some of the bullying started. To sum things up, it continued into basketball season when I purposely asked to be on the "B" team as the competition for starting point guard for the "A" team was between myself and the bully. When I presented my request to make the "B" team Coach Hatfield understood the reason why and did not press the matter but he told me there would come a time when I would have to stand up for myself and it wasn't right for me to not try to reach my full potential. I wasn't ready to stand up for myself. He must have seen the panic flood my face and body because he granted my request. I played on the "B" team that season and watched the "A" team point guard flounder on the court. Despite his lack of ball-handling skills he could throw a punch to my arm that would send pain throughout my whole upper body.

On bathroom breaks it would not be unusual for me to be pushed in a corner and punched by the bully and maybe another one of his friends. There I would cower and take a beating until either more people would come in the bathroom or one of the pugilists would need to pee. This went on for some time, but I was too scared to tell anyone about it.

Also, I didn't fight back because I was scared of the pain that might ensue. Being punched in the arm hurt; in 6th and 7th grade I couldn't imagine how much a punch to the face would hurt. I didn't want to put myself in the position to experience such. (Oh how I wish I had kept that way of thinking in my 20s!)

The bullying stuck with me throughout the middle school years and summer breaks were my only reprieve. The bullying would have continued in 8th grade but my parents finally convinced me to stand up for myself. The climax to my fear happened at dinner on my 13th birthday. My parents took me to Baltimore for the weekend to explore my birth city and have a special birthday. However, I was so scared of showing up to school on Monday that I broke down in tears at dinner at the Rusty Scupper and told my parents all that had been going on for the past 2 years. I think the waitress gave me free ice cream and a lot of napkins that night! My poor parents! They were upset that I had been beaten on for an extended period of time without their knowledge, that I was turning out to be much more of a pansy than they expected, and that they knew this was a situation that I needed to take care of myself. They backed me up and they told me God would be there for me as well. I believed them and I was soon to experience evidence that there indeed was a God that was watching down over His children. I have to give a lot of credit to my parents for staying out of it and giving me the opportunity to take care of the situation myself.

To sum things up, Monday came around and I stood up for myself. No punches were thrown and I was never bullied again.

Which brings me to the story of Jonathan Martin's experiences as a member of the Miami Dolphins. I know what I experienced as a small kid getting bullied so I cannot imagine someone who is tough enough to play in the NFL can be a victim of bullying. If I was a big and strong kid I would have broken some necks if somebody tried to bully me or maybe not. I might have still cried at dinner....but the point is: this is some horrible stuff to come out of Miami. It blows my mind that bullying could happen among adults, much less huge adults, and have such a tremendous affect on someone's adult life. The effect that bullying had on my adolescent years was awful; this has got to be worse.

Imagine the gentleness in this man's heart to be so sensitive to what others think of him that he has to leave such a high paying job, out of fear, to seek solace at home with his parents. This story makes me so angry and upset because I know that being the victim of bullying as a middle schooler is a horrible thing that being the victim of bullying as an adult must be overwhelming. Obviously it is overwhelming. Who turns a blind eye to this type of behavior among grown men? It is so disgusting and there is no other way to put it.

Of course nobody but those involved know the whole story and us outsiders are just speculating. I am speculating but as a victim of bullying; I determine it to be my right. We all need to keep an eye out for bullying in our communities and in the lives of our loved ones. You are not being a "rat" notifying the proper authorities when it comes to bullying. Any time it can be stopped it should be stopped, immediately if not sooner.

Bullying is a shameful part of our society that goes on everyday in every community. This morning I read that bullies are often the victim of bullies, which makes sense but I never knew before. Obviously there are a chain of events that take place and spread beyond just the dynamic of the bully and the victim. Often I see ads for programs that are trying to stop bullying. This is such a great thing to see. Personally, I wish they had these hotlines to call about 30 or so years ago!! :)

I am so glad we don't have these kind of issues in the stand up paddling world despite those mean prone surfers call us sweepers!!

If you know someone who is being bullied here some outlets that offer help:
www.stopbullying.gov
www.pacer.org/bullying/
www.stompoutbullying.org
www.bullying.com
www.ncab.org.au
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Hapa Fitness & Us

Posted by penus on Monday, November 4, 2013

I'm sure some of you will have seen what Hapa Fitness (as mentioned in my previous post too) is all about on our instagram feeds. We are official now and very excited to reveal what we have to offer for all of you out there! We will be sharing about health tips, workout tips and tutorials, fashion receipes, beauty (girls will still be girls righttt?), yummy healthy food, and events in time to come! Stay tuned and follow us @hapa_fitness if you haven't done so! <3


This is our very first diet challenge for all of you! For everyone who is as excited as us that Christmas is coming and all the feasting and log cakes will be part of the holiday season, try this diet on your own and give it 30 days to let your body feel the change and transform!

It may seem difficult for some of you so we are going to share some of what we eat. Today, till now, this is how my meals look like.

Breakfast:
1/2 avocado (Fats)
1 tablespoon of Golden flaxseed meal (Fats)
150 ml of milk (Protein)
1 scoop of vanilla whey protein (Protein)
Everyday smoothie!
I headed to the gym to hit my shoulders and back after my smoothie, had 1 1/2 scoop of whey protein post workout and headed back for lunch.

Lunch:
Approx. 1/2 serving of pasta (Carbs)
Approx. 1/4 of red and yellow peppers each (Veggie, Carbs)
Approx. 100g of chicken breast (Protein)
Pinch of Olive oil (Fats)

Snacks:
1 cup coffee, unsweetened (Fats, Protein, Carbs - coffee addict, here I confess and am guilty)
Handful of nuts (Fats)

Feel free to post your meals on Instagram if you have and #hapa_fitness and #santarinadiet so we can learn and from one another! My meal plan may not be the best so do let us know if you have a more effective and efficient way of preparing your meals and creative way to spread your meals out during the Santarina Diet challenge! Good luck!

Last week had been an eventful week and here is a summary of last week in photos!
Tuesday: Trained with Jasmine at GYMM BOXX (XS) at Punggol CC and met the courtesy lion!
Wednesday: Those who know me well enough, THIS is one of my weaknesses. I just had to have this since it was one week off any diet! Teehee. I always order without butter though. 
Friday: Went for my haircut with @johnthamyuehan at Salon Vim, looking like sadako because it was a day after Halloweeen. HURHUR
Outfit of my haircut day, dress from Allyfashion and clutch from Epicurations.
It was Nic's actual birthday so we had dinner before adjourning for Nic's place, followed by Karaoke (phew that was a super long day!)
Say 'Hi' to Dazzle! Such a beauty!
Smiley Dazzle
Me looking tired, with super hyper Dazzle!
Saturday: Met Jasmine before our training to get some work done 
Super yummy bread HOMEMADE by Jasmine! So loved!
Ended our workout with a good stretch

Our FITFAM!
Sunday: outfit to church
Accessories from Tod's, BCBGMAXAZRIA, Forever21
I will be writing about some health tips next so stay tuned and have a great week ahead everyone! Be safe wherever you are! <3<3<3
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Ke Nalu Paddles and Picking the Right Accoutrements

Posted by penus on Thursday, October 31, 2013

How do you choose the right paddle that fits your style of paddling?

Over the last couple of years, I have been fortunate enough to try several brands of paddles. Most are effective enough and will take care of all your needs, some are completely worthless and should be taken off the market, (one super-popular brand is downright un-usable) but there can only be one that is the best. In this paddler’s humble opinion, Ke Nalu paddles hold the crown. They are very competitively priced, super light, easy on the joints and muscles, and the Oregon based company provides enough components with varying degrees of flex, size, and weight to ensure that each and every consumer finds the perfect combination to end up the paddle that suits their style best. When it comes to choosing a paddle from Ke Nalu there are at least 3 different options for each part that makes up a complete paddle so I thought I would write about my experiences with all the components and offer up some feedback as to what might be the best fit for you! AND…read on to find a way to get a good deal on a new paddle!!

BLADES:
Everyone always wonders about blade size. As a guy I hate saying this but: size matters. I think choosing the right blade size depends a lot on technique. When determining blade size I don't go by square inches; I go by paddle width. The first paddle I bought was in my second month of racing and it was the 8.5" wide Maliko. It worked well for me and it felt great paired with a 90 Flex shaft and an Ergo T handle. As I was trying to work on my stroke technique, I did have some shoulder issues that started from using another brand and using a paddle that was way too tall in overall length did not help matters any. My stroke was all about arm strength which is not the best way to avoid pain.  Shoulder pain continued throughout the middle of my first race season and as I closed in on facing a 26.5 mile race I was too broke to buy abnother paddle. I cut 8.5” blade down to 8.15" for the  SEA Paddle NYC race in 2012 and found it effective for the 26.5 miles.  Also, my shoulder pain went away 1 week before the SEA Paddle race! Using the 8.15" blade for races after SEA Paddle that were much shorter did not feel so good for me; I felt like I was pushing water but not moving forward fast enough. However, I was still learning the proper stroke technique and looking back now it was quite apparent that I had no idea what I was doing. I was throwing my blade in the water in whatever way felt good and moved me forward. Any paddle that didn't hurt my shoulders was a good paddle. Ke Nalu worked but as I started to improve my stroke I felt I needed to make a change.  

Here, it is important to note that after changing brands to Ke Nalu my shoulder pain went away. I was able to train through pain for a big race and, eventually, feel the pain go away as I started using a brand that was constructed with shoulder pain in mind!

At the end of last year, I was all about using the strength of my arms to make me go so I wanted to try a larger blade. I bought the 9" wide Molokai blade and loved the way it felt when I planted the blade in the water.  I really felt like I was doing something good planting that beast in the water and I felt my speed improve. The first race I did with a bigger blade (even though it was not a Ke Nalu because I left a paddle at the Orange Bowl in Miami) was the Cold Stroke Classic and I was very pleased with the result. But…I was still trying to push ahead by bullying my way through the stroke. The bigger blade, when used for anything 6 miles or less, worked because I was totally relying on arm strength instead of putting my core, lats, delts, and hips into the rotation. As I have been working on drills and trying to better my technique AND quicken my cadence the bigger blade no longer feels right, epsecially for starts. I am all about the 8.5” Maliko these days. It feels just right whether I am working on mad-dash sprints for starts or getting in a good rhythm for longer distances. Currently the 8.5” Maliko is my weapon of choice.

SHAFTS:
The first shaft I bought was a Flex 90 and I should have stopped right there. Having started SUP with shoulder pain I did buy a xTuf shaft to get a more flexible shaft but I found the xTuf shaft to be way too flexible, especially with the 9” Molokai blade. The response time between catch and stroke was too delayed. It felt like as I was turning my body the blade was staying behind me then shooting forward as the shaft flexed and spent too much time building up momentum before allowing me to try and push the board past where I planted the blade in the water, if that makes any sense. The feeling might be likened to: if I was throwing a pitch I would wind up and my elbow would go forward but when I would want to release the ball my hand holding the ball would not have caught up to the elbow for the release. There seemed to be too much of a delayed reaction time. This shaft has been untouched in my garage for quite some time and for many months I wondered why Ke Nalu even made this shaft. Then it hit me concerningwho the xTuf shaft is best for – the xTuf shaft is perfect for the elderly paddler with range of motion issues and/or the person rehabbing after an injury to their upper body. The xTuf shaft  with an 8.5” or 8” blade would be ideal for the recreational paddler who is out there to have fun and/or someone who wants to get out on the water but must take great care of their arms and/or shoulders. The xTuf shaft is perfect for moseying, if you just want to mosey and take in the scenery, along the surface of any body of water! The forgiveness in this flexible shaft would make even the most arthritic athlete a very happy paddler!

This summer I bought a 100 Flex, which is Ke Nalu's stiffest shaft, hoping to translate stiffness into speed and found it quite agreeable…most of the time. (I also switched to a classic "T" handle.) This was the paddle I used most of this past summer and it served me quite well in the 12-6 division of the Midwest SUP Series and the series of races in the Mid Atlantic region. Again, as I was working on my technique and still doing a lot of arm paddling the 100 Flex worked. However, by the end of the race season I found the 100 Flex to be too stiff, especially with a 9” blade on the end of it. Last week I changed blades and put the 8.5” blade on the 100 Flex and still found the shaft too stiff, especially for a long-distance paddle. I also found the stiffness to do more harm than good practing sprints and buoy turns, but this was with a bigger blade. All is not lost for the 100 Flex though! I think a 100 Flex with an 8” Wiki blade would be the ideal weapon of choice for a lighter paddler (under 180) who has a fast cadence. I want to buy an 8” Wiki to put on my 100 Flex to have for shorter races 5 miles or less where I can attempt to maintain a fast cadence for as long as possible!!

What you find with Ke Nalu is that you always have a component to make another component work. This can be for the new paddler, the established recreational paddler, or the competitive racer. Throughout the evolution of your stroke you will have options to find the best fit. Right now the Flex 90 is the best shaft for my stroke.

You cannot go wrong with the 90 Flex shaft. This is the shaft that is built for everyone. This shaft feels good with any size blade, although I must say that sometimes using anything smaller than 8.5” can feel like urinating into the wind. I like sprinting with the 90 Flex; I like going 12+ miles with the 90 Flex and I like doing a combination of both distance and sprints with the 90 Flex. If you want 1 paddle and 1 paddle only I vote for the 90 Flex, the 8.5” Maliko blade, and the Classic T handle.


HANDLES:
I am rather surprised how my handle choice has evolved as my stroke has.  I was all about the Ergo T to start and I like it but when I first started paddling I loved using a tight grip. The tight grip with my fingers spread over any kind of T handle did not do well for – paddling without pain. I bought an Ergo handle and found myself being able to hold on tight for longer lengths of time befor experiencing any pain. Of course you are not supposed to hold on tight, but I was new and I went with what is comfortable. These days I paddle with a more relaxed grip (which keeps the forearms from cramping on long distance adventures) and I like having more surface area on which to rest my top hand. Also, I like pushing down with my top hand and using the Classic T feels really dang good and is my #1 choice to top off any paddle I am putting to use on any kind of paddling venture.  The Ergo T is not as wide a “T” and isn’t really that different than the Classic T so either makes for a great topper. The Ergo is a smoother shape that makes your paddle feel like a scepter, which is always a good thing to boost the self confidence! They all work well in terms of comfort but in the sweaty months the handles can be a little slippery. After trying all types of tape and even non-skid paint, I found surf wax solves this problem best.

EPILOGUE:
As my stroke has improved (or maybe changed is a better word) so has my preference in paddle size, shaft flexibility, and handle comfort. What is great about Ke Nalu is the fact that there system is suited to providing options for the ever-evolving paddler. The hot-glue system makes changing out a component a breeze and I have yet to have anything malfunction in a race! I like being able to make changes without the hassle of dealing with epoxy. I ding my boards enough to have my fill of mixing epoxy. For paddle research I light up the propane torch (which is not the best way to do this mind you) and make changes within seconds! I ALWAYS like to let my paddles sit overnight when changing out components. I like the glue to settle in and get used to the new surroundings and so far it has worked. 

Any shoulder pain I have experienced this summer (when going back and forth between the 100 Flex and the 90 Flex) has not lasted past the next morning. Last summer when I used several brands of paddles I had shoulder pain until I became a consistent user of Ke Nalu products. I am also sure that using a much shorter paddle that is only 7.5” to 8.5” added to my overall height helps, but the point is that Ke Nalu has taken careful steps to provide shafts that take into account the pressure stand up padlding puts on the body. Their products work well for the body and I am sure if you ask anyone else who uses Ke Nalu products that they will agree with this. 

And back to the filthy urinating into the wind comment…this applies to me as someone who wants to feel the power loading into my stroke from the catch, planting the paddle in the water, through the stroke until I pull the paddle out of the water. The fact that I DON’T feel that power load with a small blade is GOOD for the recreational paddler who wants to do nothing but enjoy being out on the water. I did not mean that a small blade is a bad thing!! A small balde is great for not feeling the work you are putting in when enjoying time on the water!!

My ideal paddle for now is the 8.5" Maliko blade on a 90 Flex topped off with a classic "T" handle. That being said I think the 9" Molokai blade is great to use as a training paddle for resistance so when you grab the 8.5” Maliko you will be ready to fly! The 8” blade is great for ease of stroke.

So much to choose from! It’s all so good for you! Here is my ideal quiver I am striving to complete:
Top Choice: 8.5” Maliko on 90 Flex with classic “T” handle (total length 79”)
Top Back Up: 9” Molokai on 90 Flex with classic “T” handle (total length 78.5”) 
The Caddyshack Billy Baroo to Keep Around for Sprints: 8” Wiki on 100 Flex with Ergo “T” handle (total length 79”)

I buy my Ke Nalu gear from Ben Butterwei at Stand Up Paddle Annapolis who is the closest and best Ke Nalu dealer around. If you want to try a paddle before you buy one please feel free to conatct myself on the Eastern Shore or Ben if you live over on the west side of the bridge. If you just want to order one email Ben at supannapolis@gmail.com and mention that you are a reader of An Eccentric’s Take to get 15% off the total price of a new paddle along with free shipping!!  This deal goes from Halloween to the Surf to Sound race at Wrightsville Beach on November 16. You can’t beat that deal! Get yourself a new paddle for one of the last races of 2013! 

You will not be sorry for investing in the right components to suit your style of paddling. Ke Nalu takes into account that not every paddler is the same so they try and provide a wide range of components to fit almost any need. Ke Nalu’s customer service is top knotch and they will not hesitate to fix any problem with any of their products. They have also brought on options to make your paddle adjustable and my cousin Neil swears by the adjustable option. Plus, they have super cool t-shirts that look sexy on men and women!!

To read more about their gear check out: Ke Nalu
More aboutKe Nalu Paddles and Picking the Right Accoutrements

Inspiration & Motivation: Something GREAT is brewing..

Posted by penus on Monday, October 28, 2013

Very recently, I met up with Jasmine (@jasminedanker if you are not following her on IG yet), it came across to me like a calling when I had to download kik messenger just for her to retrieve my contact details. In the very same week (last week), I met her for the first time. She shared her dreams and passion with me, she told me what she had been wanting to do and could not find the right person to do with, so she decided to contact me.

We met up as soon as we could last week and had a great workout together (though she's much stronger and fitter than I am), we share a lot of similarities. We have the exact same weight, height, BFP, played netball when we were younger, both Roman Catholics, both mixed blood. Well, the major difference is that she studied sports science and had been in the fitness industry for 5 years, coaching, studying and training (and besides the fact that I'm married she's not yet). We clicked right away and started planning our execution plan.

We have great plans and I believe God brought us together for a reason; a mission to help people who needs help, who needs an extra motivation to stay healthy and fit. Our ideas are all over the place now but we will be revealing very soon, once we get everything organized and ready to go public!

Here are some sneaks! Our logo: Why Hapa fitness (@Hapa_fitness)? Stay tuned! :)


Some of the happenings over last week, celebrated Nic's birthday in advance last Friday too! Great Karaoke with the gang, they sing so well! Been awhile since we had such epic sessions, oh yes and that cake at 11.30pm ZOMG.
Happy Birthday Nic!
Some of my meals.

Met Jasmine to gym on Saturday at Gymm Boxx, really helps when there is somebody to spot, correct my form and constantly goes "RELAX YOUR NECK LIMARAN!" (LOL, reason why I have stiff neck ALL the time). We wore pink to train that day, so we remembered to take photos and hashtag #operationpink to do our part for Singapore Breast Cancer Foundation!
Jasmine paid a boy for this photo HAHA
Cooked when we got home and spent a quiet Saturday with baby. Here's our very own chili beef with tortilla chips! YUMMMMSS!

I will be eating all I want (okay not exactly ALL I WANT BUT..) for 4 days (since yesterday) and starting a new diet (which I'll be sharing soon) on November 1st, together with Jasmine. BECAUSE I have completed 10 weeks (11 to be exact, not counting week 0) of Intermittent fasting! Halfway through the diet I thought this didn't suit me, but I wanted to hang in there and complete the 10 weeks so here is the final look (LOL pls don't judge me!).

I started with this OKAY?! HAHA.

Have a great week ahead everyone! Remember to catch us (Jasmine and I) live with regular updates on our IG (@limaranagustina and @jasminedanker) and our new IG account for Hapa Fitness @hapa_fitness! Till the next!
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Health & Fitness - Arms Training

Posted by penus on Tuesday, October 22, 2013

I usually do not train my arms on its own, I couple my arms training with deadlifts and sometimes I skip doing arms and ended up doing abs, or I'd go very easy on the arms training. Truth is, you are actually working on your arms during other body part trainings, particularly your biceps as they are needed in most workouts. Having said that, I know many ladies out there are very concerned about getting rid of their "bye-bye" arms and had requests to advise on the arms training that we do so here goes, some of the arms workouts that we do.

We need to work on both biceps and triceps so there will be no imbalance of strength on either muscle group. It doesn't really matter which you start with, as long you try your best to cover both muscles during your arms training, it should suffice.

I will usually start with triceps as my triceps are weaker. What Jason is doing in the video: Triceps rope pushdown.

Dumbbell overhead Triceps extensions (P.S: Apologies, I do not have a video or photo of us doing the other triceps workouts).

You can also try dips as well as bench dips.
Dips
Bench dips
Next to biceps, bicep curls and hammer curls, that simple!

Dumbbell bicep curls

Dumbbell Hammer curls

Hammer curls using Tricep bar/Hammer curl bar

Take your pick, and enjoy the videos! So sorry but I could not upsize the videos. We had the honour to attend Julien Fournie for Love, Bonito show last Saturday at FIDE Fashion Week. Thank you so much Love, Bonito for the invitation! It was such an amazing experience as we had never attended any fashion event, let alone fashion show. The Julien Fournie for Love, Bonito show marks the end of FIDE Fashion Week and was a perfect finale!
My outfit for the night

Have a great week ahead everyone!!



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Health & Fitness - My progress so far

Posted by penus on Thursday, October 17, 2013

It's been a long journey from week 0 since I started IF (Intermittent Fasting). Here's a quick recap, basically IF (also commonly known as Intermittent feeding) is a pattern of eating that alternates fasting and non-fasting. So basically, you eat for 6-8 hours (8-9 hours in my case), and then you fast for the remaining 15-16 hours, which includes sleeping time. Some of the IF practitioners will do a complete fasting, drinking just water; some just water, black coffee and black tea. As for me, I take in anything liquid; in other words, I fast from solid foods during my fasting hours, simply because I want to avoid putting my body into catabolic state (muscle breakdown state) and I HATE the feeling of starvation. I will tremble and feel faint when starvation kicks in, which is so frustrating and unhealthy.

During the first few weeks, I made my body go through stricter fasting. By the 8th hour sharply, I stopped all solid food. I only drink juices and water, avoided coffee and tea. Honestly, by about 9pm every night I would start to tremble and feel faint. I endured for about 5-6 weeks, I worked out harder, increased my training frequency and rested very little as I was training 7 days a week, some days twice a day. I was literally pushing my body to its limits. VERY BAD!

On week 6, I finally took a day off from training and on one particular day, I took an 11 hours sleep which made me feel so good after. I see gains in my trainings during that week and I never felt so refreshed since I started IF. Unfortunately, ever sine week 6, because I was more lenient with myself, I went a little overboard and let myself have more than what I should.

Enough talking (writing), I'll let the photos prove whether I made any progress.
Week 0
Week 1
Week 2
Week 3
Week 4
Week 5 
Week 6
Week 7
Week 8
Unfortunately, I did not see much progress (LOL)! But you cannot just judge from my abs right? Generally I feel younger (my ability to resist and handle stress improves), I snack less and I feel stronger during training (managed a few new PRs during this 9 weeks). I have evidence to show that I not only feel younger but am really younger now (my body age I meant), and I've gotten people who meet me for the first time saying I look like a 21-22 years old (HURHUR). The most exaggerated comment was from this lady in SK gym, who asked if I'm a JC kid (Jason said it should feel more like an insult. HAHA). I took my body analysis from a scale that Nic bought and my body age is actually 20! WOOOOTS I get to celebrate SWEET 21 again next year!!

Okay, so I have 1.5 weeks more to go on IF and then I'll be practicing IF on alternate days and maybe try some other forms of diet (fret not, I'll definitely share!)

Here's what I've been up to:
We have been gym-hopping the past few weeks! 

Gymm Boxx XL with the Js
Edric is back! Stronger than ever!
Us at The Gym Nation!

OOTD with love bonito's Atherley top and a casual maxi skirt from allyfashion, with my long-forgotten toms!

Another old top from love bonito, really love the back!


I have been preparing for something exciting this weekend so stay tuned and follow me on Instagram, @limaranagustina if you haven't, because I will be updating real-time! Thank you for the support everybody and have a great Thursday ahead! :)



More aboutHealth & Fitness - My progress so far