Weight today

60kg. Dunno if it's water loss but it's great!!! =D


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Dinner yesterday

Turkey & ham wrap
1 green apple

Some chicken, veggies, grapes


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Mind

Your mind expresses itself through your body, fuel it with belief !

Agent of change is your mind

My splendid physique will be a trophy signifying willpower, determination, persistence, tenacity ! Strength of character.

Our life is what our thoughts make it.


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Positive attitude

Don't let what you can't do get in the way of what you can do.

Biggest problem is feeling sorry for yourself instead of getting off your butt and doing what you can do.

"Yesterday is gone, and tomorrow will be dealt with tomorrow. When you are fearful, do what's right in front of you and the fear will pass."

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Attitude of not settling

Rule number one: Progress

Rule number two: I choose to feel good now

Yard by yard, life is hard.
Inch by inch, it's a cinch.

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Vow to make it to your next meal

Just make it to the next meal

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Show up all the time

Show up all the time. Keep on keeping on.

Pursue your goal with regularity and consistency is a surefire route to realizing your goals & dreams !!

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Alter ego

Create an alter ego whose goal was always to stay at least one step ahead of me in every area- strength training, body composition, athletic performance, nutrition, etc! At the point where you feel like lessening your efforts, betraying your eating plan, or when you need a push to squeeze one more rep , think about the alter ego: 'she's's not quitting or cheating!'

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Meal for lunch

Subway salad with roasted chicken breast ( sweet onion dressing)
Green apple juice with celery




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Some inspiring thoughts

From body for life book:

1. Know that all decisions and actions today will make me healthier & happier than I am today and tomorrow i'll be even better

2. Aim to go from one meal to the next. Take one day at a time.

3. Keep your goal in front of you. Think about how far you have come. And keep yourself motivated by having a goal in front of you.

4. Think before you eat.

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Work out today

Cycling level 3
1km
Round 1: 2 min
Round 2: 2 min 2 sec
Round 3: 1 min 57 sec

X trainer
Dist 1.36
233 cal
30 mins interval 1 min lvl 15 >120 spm

Most of the time spm <110

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Weight today

Cryyyyyyy I'm 60.9 kg!!!!

Ughhhhh my lowest was 58.9kg :((( that's 2kgs I put on :(

Cannot put on anymore weight ：（

But I got to remember that this is a lifestyle change and it will take time .. Doesn't happen overnight. I remember when I was struggling at 62-63 kg plateauing .. Well just restart!! Think positive!!



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Dinner yesterday

Half a biscuit
Fishball/ beef ball/ spinach/egg soup
Some malteasers
3 spoons of durian ice cream
Cherries



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Food for tuesday

Breakfast：

Pineapple with grapes

Lunch:

Fish soup with pork slices
Pear & orange

Two ferrero Roche


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Work out tues 29 June

- interval training
Round 1:
Rowing 800 m 3min 57 seconds
Round 2:
3 min 50 sec
Round 3:
4 min
( I tried the hardest and yet it's the slowest timing ??)

Running
Distance 3.72
197 calories
30 min interval training

( scale 7- v hard, kept getting stitches. Ran from 13 km/h to 10.5km/h, had long breaks in between at 3.5-4km/h)


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Dinner yesterday

Dinner
Fish soup
Cherries, red grapes, plum
Yogurt with cashew nuts
A few pieces of pringles


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Kick start again!

Already lost /-7kgs

Gotta pat myself more on the job well done because I think I don't give myself enough credit for the hard work i put in. It's hard work & discipline losing all that weight!

But now another 5-7 kgs more to go :-( waaaa! It seems like a steep mountain to climb!

But I'm determined to get there no matter how many times I fall.

Today's diet :-

- vietnamese salad (cabbage, cucumber, carrots, onion, beansprouts) with roasted chicken
- 1 pc grapefruit, some pineapple & grapes

- mee sua with pork & veggies soup
- green apple with celery juice

Exercise :
- PT with Hayati

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