top: ground flax seed – chia seeds
bottom: oatmeal (this is not superfoods) – maca root powder

1. Chia Seeds, biji-bijian yang berasal dari tanaman perdu yang berasal dari Mexico. Chia seeds ini gluten free, kaya omega 3, tinggi anti ksidan, mempunyai kadar kalsium 5x lebih tinggi dari susu, mengandung zat besi 3x lebih tinggi daripada bayam, menyeimbangkan kadar gula dan baik untuk kesehatan kulit, rambut dan kuku. Cara paling mudah mengonsumsi chia seeds adalah menambahkan 1 sendok teh chia seeds ke jus jeruk. That’s what I do almost everyday. Ketika chia seeds bercampur dengan air, maka ia akan berubah bentuk mirip seperti biji selasih. Tapi chia seeds tidak sama dengan biji selasih. Jika ingin menambahkan chia seeds ke dalam smoothie, sebaiknya digiling terlebih dahulu supaya agak halus.
2. Flax Seed, sejenis biji-bijian yang mirip dengan biji bunga matahari. Flax seed kaya akan omega 3, mengandung kadar serat yang tinggi, dan dapat menekan kadar kolesterol jahat. Flax seed dapat digiling terlebih dahulu sebelum dicampurkan langsung ke dalam jus. Sebaiknya flax seed digiling secukupnya sesuai dengan kebutuhan tiap kali membuat jus. Apabila ada sisa dari flax seed yang sudah digiling, sebaiknya disimpan di dalam wadah kedap udara kemudian disimpan di kulkas. Biasanya saya menambahkan flax seed pada tahap akhir memblender jus.
3. Maca Root Powder, sejenis ginseng dari Peru, baik untuk mengurangi stres, memperlambat proses penuaan, meningkatkan fungsi otak, mengurangi gejala PMS, meningkatkan stamina, meningkatkan dorongan seksual pada wanita (maupun pria ). Cara mengkonsumsi maca root selain ditambahkan ke dalam jus, juga bisa mencampur ¼-1/2 sendok teh maca powder dengan kopi atau teh. Gampang banget, kan? Bahkan yang ngga suka minum jus pun bisa mengonsumsi maca powder.

Walaupun kecil dalam ukuran, tetapi tiga bahan di atas manfaatnya ternyata sangat besar dan patut dicoba. So, next time you want to make a juice, try to put one of these ingredients.

Don’t worry, this post won’t be one where I would preach how you should be eating healthier and run to the nearest gym. You won’t believe me anyway, because hey, you all know me already right. Who am I kidding? But this is more of a story as to how I have finally shed around 6 kg. If you asked my friends, they knew I couldn’t care less about how much I weight. I’m pretty comfortable with my body image, regardless on how my family couldn’t stop telling me how fat I am. Yes, “fat” is the exact word they were using..

The moment of truth

It came about around the period where the girls started their Weight Loss Challenge with WRP. Because the WRP team needed to take the challenge participants’ measurements, they brought this huge machine (a sophisticated-looking one) where it measures your body composition and obesity diagnosis such as weight, Body Mass Index (BMI), Percentage Body Fat (PBF), muscle mass, etc.

My readings were off the chart, at least for myself. I weighed about  62.9 kg and that was a shock for me. Why? Because even when I was pregnant with Raysa, the heaviest I had ever been was 64 kg and I was pregnant at that time. I started to notice that most of my clothes from before joining Fashionese Daily didn’t fit me anymore. Clarity hit me that I should be making some changes, even if it’s a small change. With around 12 kg of fat over the recommended number and 5,1 kg under for muscle, I definitely needed to change my habit.

Think about it, what is the one number – when it comes to your weight – that will make you feel ready to move mountains and finally change for the better? For those who have been pregnant like myself, I bet being in your pregnancy weight is it! For others, you need to find your limit.

March 2012 – the before picture, of course

Knowing your limit

I don’t think it takes a moment of truth standing on a scale to know your limit. I think weight and body compositions are part and partial of your total fitness score. But long before I put myself on that weighting scale, I knew things weren’t as peachy as I imagined them to be.

I used to be able to climb two flights of stairs without the need of catching a breath. But these days, I find myself running out of breath even when I need to make my way to the first floor. Wow, age has really caught up with me. Oftentimes, I would find myself saying how jompo I am of getting tired easily. In fact, I said it a little too much that Hanzky banned that word in the office and in our Whatsapp Group.  If you aren’t half as fit as you are the  least 5 years ago, this should ring a bell.

Knowing your limit means don’t let yourself stray too far – watch the signs and don’t avoid stepping on the scale like I did for years

Small baby steps for a bigger change

So what did I do to tackle all of these?

Here’s what I need to tell you. I have a monstrous eating habit. I love to eat at midnight.  I find cooking in the middle of the night very therapeutic. And that is not to replace my dinner, that is one more meal after dinner. The thing is, I like to work late at night and eating in the middle of the night while I’m working makes me think clearly. On top of that, I need to be extra cautious when I’m preparing my midnight meal when my parents are in town, because they just despise this habit of mine so very much. I would tiptoe my way around the microwave, or else I would hear them preach on how eating in the middle of the night would make me fat. Seriously, I have very stern weight watchers police at home.

Another thing is, ever since I moved to Fashionese Daily, access to gorengan and buying snacks (hello, Boxmart!) are very easy. I also started to drink carbonated drinks as well as bottled tea and juices. High sugar intake, anyone?

Realising your bad habit is a small baby step. Deciding what to do with it is another baby step. Finally doing something to change your lifestyle is the biggest step that we all often fail to do.

My decision is not to take midnight meal anymore, cutting down all kinds of snacks and gorengan, and steer away from those bottled drinks as much as I can. But that doesn’t mean I avoid all three all the times, I’m merely cutting them down.

By the end of the girls’ Weight Loss Program, I too lost around 3 kg of weight just because I’ve decided to get rid of my bad habits.

So your homework today is recognising your bad habits that have been dragging you down for years and start doing something about it.

April 2013 and 6 kg lighter, yay!

Taking the extra miles: Exercise!

Boy oh boy, isn’t this the hardest part of them all. Years ago, I used to join the gym and do all sort of thing. But that wasn’t really my kind of thing. I’ve tried Yoga and liked it, I even got to a point where I took Power Yoga classes and enjoyed it very much. However, that was more than 6 years ago already and I’ve lost all flexibility that I once had and to get to a point where I’ll be able to go back to Power Yoga sans being dead half way through, that would take me some time.

So when the girls at the office decided to do Pilates, I joined them and I couldn’t be happier with my choice. I tried to commit to the sessions. Even though I have meetings or events out of the office on the day Pilates is scheduled, I would make a point to come back to the office and do the necessary evil: exercise.

There’s no one single exercise that excel from the rest. The best bet is to train with professionals and know what you need. But always combine cardio and muscle building exercises, which you could find out more in any of our Fit N Fab post and understand the different exercises that you could do.  Don’t just resort in throwing away all those fat! But maybe we should talk more about this in another post.

I resort in Pilates because our trainer, Rani (Pofelo is her Female Daily nickname), is an aced trainer that knows exactly what I (or we as a group) need and pushes our limits each session so that we progress fitness-wise. Not only that Pilates helps me shed the extra fat but also help to improve my fitness level, as well as toning down my body. So for me, this exercise works.

That extra miles is knowing what exercise you want to do and works for you, when you have, commit to it.

Rani and I during one of our Pilates sessions

So that’s it,  girls! Have you done a Fit N Fab change in your life recently and tell me about your journey, please.

Beberapa waktu yang lalu setelah menonton film dokumenter Fat, Sick and Nearly Dead, Nadya yang terbiasa minum jus, mengajak followers-nya untuk juice fast selama 10 hari. Juice fast di sini mengganti makan pagi, siang dan malam dengan minum juice. No solid food at all. Wah, siapa yang nggak tertantang. Maju mundur ikutan atau tidak, akhirnya saya memutuskan untuk ikutan tapi selama 7 hari saja dan hanya mengganti makan pagi dan malam dengan jus. Makan siang saya tetap makan seperti biasa, tapi mengganti nasi putih dengan jenis karbohidrat yang lain seperti kentang, pasta, ubi, dll.

Kenapa ikut-ikutan Nadya ngejus? Pertama, siapa yang nggak mau punya kulit bagus dan sehat seperti Nadya? Kedua, manfaat yang didapat dari jus yaitu nutrisi yang baik bagi tubuh. Ketiga, saya lagi malas masak, hahaha, kebetulan waktu itu suami lagi keluar kota dan rasanya malas kalau masak hanya untuk saya sendiri, jadinya ngejus deh. Terakhir, saya bisa mengonsumsi buah yang selama ini saya kurang suka, seperti melon. Setelah dicampur dengan buah lain dan menjadi jus, ternyata rasanya enak juga.

Awal-awal ngejus, sempat bingung cari resep jus di mana, ya? Untungnya di Instagram ada fasilitas hashtag, mulailah saya mencari #greenkampongjuicefast #juicingwithnad #juicing dan tak lupa mencari via Google. Resep jus favorit saya adalah orange juice. Alasannya simple karena di kota tempat saya tinggal (Pontianak) mudah sekali memperoleh jeruk Pontianak, harganya pun murah. Selain itu favorit saya adalah smoothie: yoghurt + pisang + apel + kiwi + mixed berries + ground flax seed. Sementara untuk jus: apel + wortel + nanas + seiris jahe. Rasanya enak dan mengandung vitamin, antioksidan, serat dan omega 3. Saya jarang mencampur sayuran ke dalam jus karena saya suka makan sayur dan lebih memilih untuk mengonsumsinya dalam bentuk utuh daripada menjadikannya jus. Namun ternyata ke depannya mencampur sayur dan buah menarik juga. Nanti akan saya ceritakan tentang perkenalan saya dengan #greensmoothie dan #greenjuice.

Biasanya buah-buahan yang saya gunakan adalah pisang, apel, pear, stroberi, kiwi, papaya, nanas, belimbing. Sebagian besar adalah buah-buahan yang bisa didapatkan di kota ini. Kendala saya hanyalah tidak semua jenis buah tersedia di sini. Kadang ingin mencoba menambahkan seledri (jenis impor), kale, persik, blueberry ke dalam jus, tapi di kota ini tidak ada yang jual. Selain itu, di sini buah-buahan tidak ada yang organik, jadi mau tidak mau semua buah harus saya kupas, walaupun katanya kulit apel itu mengandung lebih banyak nutrisi. Better safe than sorry, right?

Setelah 7 hari ‘juice fast’, saya merasa badan lebih segar dan fit. Biasanya sore hari saya jogging dan rasanya badan lebih berenergi. Kulit muka pun nggak gampang jerawatan, terasa lebih mulus walaupun belum sekinclong Nadya . Karena merasakan manfaat yang positif, akhirnya sampai sekarang saya rutin minum jus di pagi hari. Biasanya saya minum jus pada saat perut masih kosong, kemudian 30 menit – 1 jam berikutnya baru sarapan. Kalau sedang rajin, malamnya saya minum jus lagi. Dan nggak terasa sekarang berat badan turun 4 kg, padahal tujuan dari minum jus ini bukan untuk menurunkan berat badan. Anggap saja ini bonus dari rajin ngejus, ya Mudah-mudahan kebiasaan ini bisa diteruskan untuk selamanya demi tubuh yang Fit N Fab

Hijab yang bagaimana, sih, yang nyaman digunakan saat berolahraga? Jawabannya mungkin sedikit bervariasi, tapi paling tidak menurut saya yang paling penting ada 3 hal. Pertama, praktis dan mudah digunakan, salah satu syaratnya; tanpa semat apa pun. Kedua, tidak membatasi gerak, artinya bagaimanapun hebohnya gerakan kita, hijab tersebut tetap di posisi dan tidak membuat kita repot. Dalam hal ini bisa jadi ukurannya lebih kecil daripada hijab sehari-hari. Ketiga, terbuat dari bahan yang nyaman dan menyerap keringat. Ah, tetap saja, ada faktor terakhir yang juga tidak kalah penting;

Banyak hijab instan yang mungkin sudah cukup nyaman untuk digunakan saat berolahraga, sehingga kebutuhan hijab khusus olahraga atau sporty hijab seakan belum muncul. Namun inovasi tetap harus dilakukan, bagaimana produsen membuat modifikasi model hijab yang benar-benar cocok dan nyaman untuk berolahraga dan berkeringat

Tapi sudah ada, lho, brand busana muslim yang membuat inovasi sporty hijab, di antaranya adalah Zoya dan Square. Let’s take a look.

1. Bergo Eropa dari Zoya

Thanks to this thread di subforum Muslim Outfitter, beberapa member memberi rekomendasi sporty hijab, salah satunya adalah Bergo Eropa dari Zoya. Pada awalnya penemuan model bergo ini memang terinspirasi dari model hijab yang banyak digunakan di Eropa, yang membingkai erat wajah. Ternyata hijab ini juga sangat cocok untuk berolahraga.

Modelnya seperti hijab instan biasa, hanya mempunyai semacam ‘bandana’ yang nyambung dengan hijabnya. Cara menggunakannya juga agak tricky, seperti yang saya perlajari di video tutorial Zoya.

Cara memakai bergo eropa. Triknya: bergo dibalik lebih dahulu sehingga jahitan di dalam berada di luar, baru masukkan lubang bandana ke leher. Setelah itu, mudah!

Bahan yang digunakan adalah lycra, yang dikembangkan sendiri oleh Zoya. Materialnya hampir mirip dengan spandeks yang biasa kita temui, tetapi lebih lembut, dingin dan nyaman. Bahan lycra ini juga digunakan oleh Zoya di hampir semua koleksi basic-nya. Cara penggunaannya agak membingungkan di awal, bagaimana menempatkan bandana yang nyambung dengan bergonya. Tetapi setelah beberapa kali pemakaian akan terbiasa.

Bergo ini melekat erat di kepala, namun tetap nyaman karena bahannya yang elastis. Dengan model sedemikian rupa sehingga bingkai wajah yang masih bisa disesuaikan, . Bagian leher juga cukup nyaman dan terlihat proporsional, tidak melebar. Saya juga cukup puas dengan performanya saat dipakai untuk berolahraga, tidak mudah bergeser. I think I’ll have this for my next swimming exercise.

Dengan harga hanya IDR 39,000 (wow!), bergo ini wajib dimiliki!

2. Instan Sport dari Square

Model sport hijab ini sudah diluncurkan oleh Square sejak 2 tahun lalu, namun tidak banyak yang mengetahuinya. Modelnya yang terlihat ‘rumit’, hingga rasanya semua yang membeli harus menanyakan, “Bagaimana cara pakainya?”

Cara memakai Instan Sport. Pakai seperti memakai inner ninja biasa, selebihnya hanya memasukkan lubang tangan dan jangan lupa menyelipkan sisa hijab bagian belakang ke dalam lubang yang ada, sehinga membentuk ponytail.

Materialnya sangat nyaman, campuran katun dengan spandeks sehingga lebih menyerap keringat dibanding bergo zoya. Dengan ketebalan/ketipisan yang pas, sehingga cukup ringan walaupun bentuknya lebih besar dan lebar. Pada dasarnya, cara penggunaannya sama dengan inner ninja biasa, dengan tambahan lubang lengan.

Idenya adalah, memakai hijab ini terlebih dahulu, setelah itu kita memakai jaket/sweater olahraga yang ditutup hingga tengah dada. Sehingga kurang nyaman bila dikenakan dengan kaos olahraga biasa. Akhirnya penggunaannya jadi kurang praktis karena harus dipakai terlebih dahulu, dan tidak bisa dilepas begitu saja sewaktu-waktu. Hmm, andaikan lobang lengan tersebut dihilangkan, mungkin hijab ini bisa lebih sering saya gunakan untuk joging dan bersepeda.

Satu kelebihan lain dari hijab ini, adalah modelnya yang sangat sporty dan stylish, dengan model yang menyerupai ponytail di bagian belakang. Pretty fun!

Dengan harga sekitar IDR 179,000 tetapi belum cukup praktis sebagai sport hijab, rasanya kita perlu menunggu inovasi lain dari Square yang lebih wearable What do you think?

There are several things that I need to consider before deciding to choose the perfect shoes.

1. I want my shoes to be lightweighted. A heavy shoes will just make me uncomfortable. I’m going to move a lot by jumping around this is why I need a lightweight shoes which will help me moving around easily.
2. I need my shoes to be soft. I need a shoe sole that is soft to avoid any injuries if I land on my feet. A hard sole will hurt my foot whenever I jump.
3. I demand a funky design. As someone who’s into fashion and pretty things, of course I want shoes with the coolest color and design! The ones with bold colors are my favorite!

Lucky for me I was introduced to Reebok Realflex Fusion TR 2.0 for women! Reebok Realflex is addressed to lovers of fitness and sports, with the Realflex technology that supports freedom of movement and minimize injury by the technology that supports natural movement. These shoes are designed to help my feet move while running, jumping, or stretching. Ha! It covers my earlier point number 2!

This is probably the lightest shoes I have ever wear. I can wear this for my 2 hours aerobic class and still feel okay. My feet was tired because of the movements, not because of the shoes. This covers my point number one. And look at the design! It’s probably one of the funkiest design in sport shoes! It gives me that edgy look and feel. And here’s the coolest part: the added window in the heel provides ultimate breathability for humid Indonesian climate. It’s like an icing on top of it all.

So, look no further no more. What else do you want if you got everything as one package in Reebok Realflex Fusion TR 2.0? I can’t wait to go to my next cardio workout with Reebok Realflex! Have fun working out!

As for me, I admit I don’t have the determination to follow the clean eating menu.  So I prefer to exercise.  And that means I need to find a gym.  I’m not the kind of person who can exercise at home because I would compromise  a lot.  I need a trainer or a group to motivate me of doing more reps.  :)  So, after much considerations and reading lots of recommendations, I’ve made up my mind and chose one.  Actually, it’s one more step to close the deal on a gym membership.  I will post an update after I close the deal for sure.  One thing for sure, I want to join to 2013 Fit n Fab Journey too!

But before I really hit the gym, I do realize I have to find the right “gear”.  Hanzky already posted about her investment on Nike Lunar Hyper Workout Training Shoes and I couldn’t agree more.  Having the right pair of shoes is important indeed.  I do feel my current shoes are not “the one”.  They aren’t flexible enough when I’m running, the rubber is just blah (read: slippery on wood floor), and I don’t feel 100% comfortable wearing them.

That being said, I did some digging on Nike’s website and found about Nike Free 5.0+.

Feet are the foundation of movement. When they’re able to flex, stretch and be themselves, the natural technology we were all born with does what it was meant to do. This is the insight that led to the creation of Nike Free shoes almost ten years ago and it continues to drive design enhancements today.

Don’t you agree? The website also pointed out that these shoes use Dynamic Nike Flywire technology and provides secure support without the added weight.  My first impression when I looked at the picture was “WHAT?!  I can actually roll up these shoes?”  They are SO flexible and I’m drooling right now.

For those of you who also interested, these shoes come with 6 colors options, from cool grey to turquoise, we choose.  I bet they are super comfy and friendly for our feet too.  Writing all of this makes me want these shoes even more! :p

Do you have any running or training shoes recommendations, ladies?  Please leave a comment below so everyone can see and check out your favorite as well.

So, before we start, let me tell you one thing. The great thing about my diet is that I never have to get hungry. Here’s the low-down:

• Breakfast
• Snack
• Lunch
• Snack
• Light meal (if I’m going to the gym)
• Snack
• Light meal (after the gym, if I’m hungry)

As you can see above, that’s my schedule for daily basis. It’s full, isn’t it? You’d think, “Really, snacking?” Oh yes. Depends on what you’re snacking on.

First and foremost, breakfast is very important. My nutritionist insisted that I should never forget to have breakfast every morning. It’s going to give me an energy to go through the morning and avoid excessive/unnecessary snacking or over-eat during lunch. I have to agree with her, obviously. So this is what I have usually.

Muesli/Granola with yogurt and fruits

Whatever fruits or nuts you want to add, go ahead chuck them in. Or buy the ones that have dried fruits in them already, and use yogurt instead of milk. Another alternative is two hard-boiled egg whites with a little salt and pepper to taste (no yolks, although I admit I cheated once in a while) with fruits or juice on the side. I have to admit, I’ve cheated with bread too. I mean, come on! I’m just human after all. :p

As for lunch, I always try to have red/brown rice, if not white rice is fine. But with colored rice, it feels a little more fulfilling, therefore I don’t get hungry as quick. If you’re not used to it, you can either add more water when cooking it or mix it with white rice. As for the protein, I usually have chicken or fish. Opt for steamed/baked/grilled, not fried. Pan-fried is still alright, but leave out the skin. Add some veggies and I’m set.

Substitute white rice with red/brown rice

If I want something soupy (clear ones), e.g. ‘sop iga sapi‘, I can still have it, with several exceptions. Opt for less fatty meat and I don’t drink the soup too much, unless it’s home-cooked (I don’t use MSG at home). Please, leave out ‘soto ayam/mie’, ‘soto betawi’, anything milk-based and evil fried rice. ‘Nasi padang‘ is a big fat no too. I know it sounds very limited, believe I had a hard time during the first couple of months. But it’s going to pay off.

The term light meal here is basically what I consume to give me extra energy before going to the gym and to replenish afterwards. My nutritionist suggested ‘tahu’, ‘tempe’, steamed fish or fruits. Nothing fancy and complicated. Sometimes when I feel a little indulgent, I’d just go to the nearest supermarket and get myself some salmon sashimi.

Now, the key to not getting hungry in my diet is to eat every few (3-4) hours. Aside from breakfast and lunch, I fill the rest with snack. Not Cheetos, chocolate or cakes, but with fruits.

The best snack option

Yes, eating fruits has all the wonderful benefits that we all know, yet sometimes decide to neglected it. FYI, I’m not an apple and orange person, so this gives me a reason to eat whatever fruit I want, that’s a relieve. I love papaya, avocado, watermelon grapes, golden kiwi, and so on. I munch on these every time I feel a little rumble during the day. I asked my nutritionist about granola bars. She said it’s OK once in a while, but it’s still processed in a way. Fruit is the way to go. Of course, I’d have to spend extra cash on buying them, but the result is so worth it.

As far as cravings go, I daydreamed a lot about pasta (aglio olio~). But, I would only need one reminder, evil fried rice. If I cheated with something so bad, I’m going to regret it, I know it. That 1% of body fat isn’t exactly a piece of cake to be baked. It really is a matter of the will, hard work and state of mind.

______________________

In a way, I saved some money too because I ended up bringing my lunch from home. And I know that it’s not going to contain any MSG, too much salt and some other unknown ingredients. The result? With regular exercise, my body never felt so clean and rejuvenated. My metabolism works so much better. My face is brighter and glowing because of these fruits I kept munching.

Do I get a break? Yes, I give myself Saturday as a free, yet controlled day. Guess what? After the whole fried rice fiasco, I was even more conscious during my free day. I do not want to mess up the rest of the week just because of this one day. So, although I have a lot more options (and freedom), I tried to stay away from pasta/noodles and anything greasy.

Now, not all of us cook from home. For whatever reason, some just rarely do. Even when I try to bring my lunch from home everyday, there are days where I just want to eat, say Italian or Japanese. Of course, with these limitations, I have to be smart with my options. So, in the next article, I’m going to share some tips and tricks of what to choose whenever I’m eating in different restaurants.

To be continued…

One of the major problems I had (I still do sometimes) was how I eat. Since college, I never rarely put any boundaries to what food I consumed. I would just eat whatever and whenever I want, even if I wasn’t hungry. And without zero exercise, inevitably, the weight gain was uncontrollable.

When I first started going to the gym, I had a session with the in-house nutritionist. After she measured out my weight and whatnot, she set out a course of meals for me and limitations. Well, I knew this was coming. But I was committed.

Alright, I’m pretty sure by now that you know what’s healthy and what’s not. Be honest. I do, yet I simply set the guilt aside and kept eating the ‘good’ stuff. Fine, I’ll give you some pointers.

DO’S:

• Complex Carbohydrates: brown rice, whole grain bread, oatmeal, muesli, cassava, potatoes, sweet potatoes, taro, corn.
• Animal Proteins: chicken breast, tenderloin, egg whites, sea/freshwater fish.
• Plant Proteins for snacking: mung bean, red bean (soup), soy bean, steamed edamame, soy milk.
• Plant Proteins for meals: tempe, tahu, red bean, peas, soy (soup).
• Dairy Products: non/low fat milk, yogurt, cottage cheese.
• Healthy Fats: avocado, olive oil, canola, corn oil.

DON’TS:

• Anything that has high level of sugar; it makes you hungry easier, therefore, you’ll eat more. E.g. juice boxes, soda drinks, syrup, pancake, muffin, pastries, cake, brownies, cookies, biscuits, drinks with >10 g of sugar/serving.
• Trans Fat: pizza, burger, french fries, potato chips, donuts, junk food.
• Gluten: white bread, sweet bread, noodles, pasta, kwetiaw, sweet/salty crackers.
• High level of sodium: canned foods (sardines, corned beef, ham/bacon, tuna), sausage, cheese, nuggets.
• Source of protein: egg yolks, meatballs, brain, dark meat, chicken skin, pork, sirloin, full cream milk, cheese, cream cheese, sweetened condensed milk.
• Source of fat: oil in fried food, coconut milk, butter, margarine.

Well, the above lists are my basic guidelines. But, these are the things she specifically put a restriction on me NOT to eat.

Goodbye Pasta!

This is, without a doubt, the toughest challenge. I eat pasta, noodles and the likes almost every day. Rice is not my preference, ask my family, they can vouch this. If there’s another choice of carbohydrates other than rice, I’d go for it. How about rice vermicelli? I’m allowed to eat that once in a while, although still not advisable. Even though it’s rice-based, it’s still processed food. So, since that’s out of the menu now, what did I pick? Brown rice. I actually like it better than white rice, surprisingly. Guess what? Ever since I stopped eating them, I shed weight right away.

So long humble breads!

Bread is something that I’d eat rather often. It’s an easy fix for the hunger, I always say. I would eat it in the morning as breakfast, snack on it in the afternoon and as an extra stuffer when the tummy goes cranky at night. Turns out, this could be the culprit of the weight gain. Then what about whole wheat breads? She said no too. “It is still processed”, she said. That answer alone is enough for me.

Got milk? No.

If it is cheese, I get it. But milk, really? I drink milk every single day since I was a baby. I asked her what about my calcium needs. She said that I could get it elsewhere (from vegetables or supplements). The problem is that milk is quite hard to be digested. Whatever is left that isn’t digested would just sit in the body, doing nothing. And the amount of calcium isn’t that much either. So, yogurt? Yes!

Holy grail of all fats.

Fried rice. I had a story for you. It was in the beginning of my diet. I once cheated and ate this for lunch. And guess what, that very same day when I went to the gym and got myself weighted, I gained 1-2% of fat. It took me a couple of weeks to lose 1%. All that energy and sweat went to waste. Can you imagine how I felt? Dead guilty. This is the most concrete proof I’ll ever get. Fried rice is evil.

_____________

In general, the nutritionist emphasized that natural food is the way to go. Cook it at home, with fresh ingredients with less oil and salt. Eat more vegetables and fruits. Snack on them.

Again, I can explain all the food we should avoid but I’m sure you can be the judge of that. After all, it depends on what you need and trying to achieve. The nutritionist set this boundaries specifically for me and it works wonders.

Now that I know the restrictions, it made things easier and hard. Hard because with limited food, it’s challenging to satisfy my cravings and hunger. I avoided all of the above for several months and it wasn’t easy. I’m not saying I didn’t cheat, I did, but conscience came back soon afterwards. It’s just a matter of will and state of mind.

Next, I’m going to share what my meals are on a day-to-day basis and what to do with the cravings. Stay tuned!

When I was younger, I never planned to be a dancer; I have always wanted to be a fashion designer. But as I get older, I learn that dancing gives me that amazing feeling. The feeling that’s incomparable to other things. I am not a professional dancer, but I don’t think I could live without dancing.

I’ve learned many types of dances throughout the years: from Traditional Dance, Salsa, Hip-Hop, to Broadway Jazz. My passion and love of dancing grew after exploring different dance styles. Dancing is a fun way to exercise since it combines both cardio and strength in one workout. Too bad I didn’t learn Ballet when I was a kid, though. Anyway, I have been doing Zumba for the past three weeks now. I know it’s more of an aerobic, rather than dancing. But, hey, as long as it has the hip rocking moves as in the ones we find in a sexy hip-hop dance routine, let’s just count it as dancing.

I stumbled upon this video on YouTube, and learned that Reebok is now having a Dance Collection! During one of my Zumba classes, I wore the Reebok Dance sports bra. At first, I was quite worried since the sports bra has straps and the knot of the straps will be loose and I will be dancing with some annoying straps hanging off my shoulders. I was surprised that the straps stays in place after an hour of moving here and there, jumping up and down! The Reebok Dance collection combines bright colors and bold detailing with feminine designs and silhouettes. In addition, the Reebok Dance collection was inspired by the Latin Dance, which is just perfect that I’m wearing it for Zumba!

Besides the fusing of bold colors and layering options of the apparel, Reebok PlayDry technology is also built in for extra moisture management during those high energy workouts. So you won’t be drenched in sweat because it dries very quickly.

The one thing that I would like to add, I think it’s worth it to invest in a good dance outfit, even though you’re just practicing in your room or garage. I believe that when you feel good and look good, you’ll dance better. Happy dancing!

It’s only 8:30 AM on a Sunday and I feel refreshed and awake. As it is International Fitness Week, Fitness First (in KL and Selangor, at least)  is holding many exciting activities, such as holding Bodybalance class outdoor. I was more than happy to wake up early at the crack of dawn today just to attend this class. It’s always been a dream of mine to do yoga (or its equivalent) out in the open air.

The view of my Bodybalance class this morning

If you’re unfamiliar with Les Mills Bodybalance (also known as Flow in the U.S.), here’s the scoop. Bodybalance is a mixture of Tai chi, Yoga, and Pilates. It’s a 55 minutes workout that builds flexibility and strength and leaves you feeling centered and calm. Each movement is done by way of  controlled breathing, extra concentration and doing a series of stretches, moves and poses to music. Les Mills is known for their (awesome) choreography, which is renewed every 3 months (also known as “New Release”). Now, it’s only been a week since the launch of their new release choreography, and Bodybalance 60 does not disappoint. If I could explain it in one word, it’s SEXY. I mean, would you take a look at these songs that are played during class:

My personal favorites are track number 5,8, and 9b. Alright, I like them all! It’s not the usual Anya and wind chimes music, people! I often find myself grooving to the music as I do my poses. Sexy music, I tell you. Another great thing about Bodybalance is that it’ll make you sweat buckets. Who knew planks can make my arms jiggle? The best part about this particular new release is that you get to do the bird pose and bird in a basket (phewww!). Word of caution: just be careful with those poses. Take the easier alternative poses if you need to.

This class is very addicting. It’s a great stress reliever and listening to groovy music always makes my heart happy. So what do you say of giving Les Mills Bodybalance a try? You won’t be disappointed.

Picture sources: Les Mills, Tracklist

Just a little reminder of how I was before

After a quick look around at the place, I was even more scared. Mainly because there are just so many different machines, equipments and tools and I’m clueless about their usage. The salesperson said that by signing up, I was entitled to get a free two-session with a Personal Trainer (PT). I found out that it’s very useful. So, I took one of the biggest decisions I’ve ever had to make: I paid for a package of 72 sessions with a PT. And it is not cheap, it is very expensive.

Some people think it is not necessary to hire a PT. I think otherwise. I could only imagine if I didn’t hire one, I wouldn’t be where I am now. One of the obvious reasons why it’s hard to go back to exercising is because I am LAZY. There I said it. That “I’m busy”, “I’m tired”, “no time” excuses are just nonsense. We could all do it, if we are committed.

I lacked commitment, I knew it by heart; so paying a high price for a PT solved that problem. Now that I have paid for it, I have to make my hard-earned money’s worth. I knew I made the right decision.

There are many perks when you hire a PT. First, of course, he/she (my case, he’s a guy) could set up a program customized just for me. In the beginning, after weighing and setting up a basic target, I told him that I want my arms, thighs and calves to look slimmer. He said that everything is possible, as long as I stick to the program. I get a proper workout, starting from warming up, 2 or 3 different kinds of core exercises, cooling down and stretching. The core exercises are most likely to be different in combination in every session. They have their own purposes that are important to what I need. If I tried to do this on my own, I would just walk around in the gym with no certain direction, doing meaningless exercises.

Second, he obviously can explain what machine does what, the advantages, how many counts, and all the technicalities. But what’s important is that he will show you the right way of breathing, the proper pose for push ups and sit ups and all of the different moves. I think it is important because that’s where people make a lot of mistakes. A simple thing such as a push-ups or a sit-ups, if not done correctly, then it wouldn’t do anything good to you. You have a risk of injuring yourself, if you try to be a know-it-all.

Last but definitely not least, the support. As most of us know, getting our feet back on exercising is tough. In the beginning, warming up made me feel tired already, that’s how bad it was. My breaths were short and out of control, my heart was beating really fast and I was lightheaded. I can go on and on about it but that’s not the point here. There were a few times where I almost passed out and simply wanted to give up. I said to myself (and my PT) that I can’t do it anymore. That’s where my PT saved me, more often than I realized. A good PT won’t give up on his clients, mine’s one of them. Believe me, there were endless whining and pleas on my part, but he simply pushed and said, “Come on, just a little bit more!”

There it is, “just a little bit more.” There is no harm, I have nothing to lose if I try to pull through just a little longer. Instead, I would gain a lot more. The more I pushed through, the more I’m getting used to the exercise. And when I’m used to it, I’d have to push again when a new challenge arises. It’s a never ending cycle. When it’s hard, I just have to be stronger, by simply keep trying.

And when the effort is paying off, I’m left with this.

with the same black dress

Obviously, this doesn’t happen in a day or a month.

Next, I’m going to share on how I fix my diet and curb the hunger.

Benarkah berlari hanya butuh modal niat?

Tentu tidak. Selain teknik yang tepat, mulai dari postur tubuh, cara bernapas hingga waktu, uhm, saya tak mau membahas ini, ya, karena saya juga masih dalam tahap belajar untuk berlari yang benar dan banyak belajar di forum diskusi tentang running/ joging

Pemilihan sepatu untuk lari adalah hal yang amat penting. Bukannya gaya-gayaan, nih, tapi secara logika saja, dalam olahraga ini, kita sepenuhnya menggerakkan atau bertumpu pada kaki. Maka, alas kaki adalah hal yang paling penting jika niat untuk lari sudah ada.

Pertama, kenali tipe kaki Anda. Normal, high arch, low arch. Untuk lengkapnya bisa dilihat di situs ini.

Kedua, saat ke toko, coba sepatu yang akan dibeli. Pastikan sepatu yang Anda pilih pas, jangan terlampau kecil apalagi terlampau besar.

Ketiga, Anda harus menentukan, sepatu ini akan digunakan untuk ‘lari-lari cantik’ atau memang untuk lari ‘serius ‘.

Jika yang terakhir yang Anda cari, pilih sepatu high performance. Sepatu ini biasanya ringan, less cushioning dan lower heel. Nah, semua kategori ini, menurut saya ada di adidas Boost. Produk terbaru dari adidas ini memang diciptakan untuk mereka para ‘serious runner’. Klaim adidas Boost adalah bisa membuat langkah ke-1000 Anda masih senyaman saat pertama kali melangkahkan kaki.

Saya sudah mencoba adidas boost. Testimoninya? Berlari terasa menyenangkan! Entah karena energy capsule yang tertanam di solnya sehingga konon bisa ‘boosting’ lari kita atau lari saya memang sudah mengalami kemajuan, ya, tapi saya tidak mudah capek saat berlari.

O, ya, kalau biasanya sepatu olahraga perlu ‘pemanasan’ dulu sebelum dipakai beneran, berbeda dengan adidas boost. Pertama kali saya memakainya bukan untuk lari, melainkan untuk SH*BAM, sudah mulai kerasa entengnya sepatu ini. Kedua, langsung saya gunakan untuk lari dan hasilnya sama sekali tidak mengecewakan!

Selain masalah mendukung performa saat lari, saya suka sekali dengan potongan sepatu ini. Kebetulan sesamoid bone kaki saya termasuk besar, kalau beli sepatu kadang suka kesempitan di bagian sini. Adidas boost berbahan elastis dengan pori-pori yang terbuka, sehingga mampu beradaptasi dengan bentuk kaki apa pun.

Adidas Boost hanya tersedia 200 pasang di Indonesia, 100 untuk laki-laki dan 100 untuk perempuan. Pre order-nya sudah ditutup 24 Februari kemarin, tapi jika mau mencoba peruntungan, Anda bisa mencarinya di gerai-gerai adidas

O, ya, satu lagi yang saya suka, warnanya hitam, jadi netral kalau saya pakai baju lari apa saja *penting*, haha.

4-6th Grade; 52 kg

Fast forward to middle school. I was overly self-conscious with how I looked, embarrassed, especially with all the teasing and mean words from certain people. I would wear the largest t-shirts and baggy pants just to hide myself. I would cry and cry many times after school. There, unknowingly to my parents, I started to diet vigorously. I lost a lot of weight and became skinny at 45 kg. My friends started to compliment on how good I looked and I was no longer bullied. Clothes started to fit me and I gained my confidence slowly, although my body was suffering inside. I was hungry most of the time until I rarely felt the need to eat.

Education about puberty was introduced during middle school. Based on all of the information, the only point I think was the most important was the advise on the importance of  exercise and being active, which is helpful in reaching the height to the best potential. At that time I had my period for 4 years already and unfortunately, this information came a little too late. I didn’t gain anymore height, I was and still am 150 cm. See, being short is another bait for bullies. This time, however, in order to ‘maybe’ gain more height (and lose more weight), I started to do sports. So I played tennis, soccer and basketball. I felt healthy, in a better way this time.

Middle school; 45 kg

I played basketball throughout high school. I would practically play 3-4 times every week during school’s extracurricular and kept on going. FYI, I didn’t do anymore diet at this time. My exercise had allowed me to eat regularly and simply kept my weight. I believe, that was the healthiest I ever felt in my life.

That drastically changed during the time that I went to college overseas. I went from being the most active to almost a “couch potato.” I said almost because the only exercise I did was walking to and from my campus, work place and around the city. I rarely took any public transportation as I lived in downtown, so everywhere is usually within walking distance. I knew I started to gain the weight back, but hey I thought it was normal, since I didn’t play any sports anymore. I was 48 kg.

High School - College

However, it got worse when I returned back to Jakarta. Scratch that.  I was in the worst state. I just couldn’t get back to exercising. My eating habits were a havoc. I didn’t put any boundaries whatsoever in the food I consumed. I gradually gained weight and had close to none success with my diet. In a 4-year span, I gained 13 kg. I can’t believe I’m going to disclose this, but I was 61 kg with 150 cm of height. I was indeed overweight.

Lo and behold, even the black dress couldn't save me

That was it, the breaking point, March 2012 to be exact. Something had to change, immediately. I knew that I wasn’t going to succeed with just dieting anymore. And one thing for sure, I knew I wasn’t healthy. I had to go back to exercising. It’s  that plain and simple.

So what did I do? I signed up to the closest gym.

Want to know how I did it and all in between? Stay tuned.

So that’s how I got started. My juicing habit it not as intense as hers, though, because she usually has more greens and serves it in a huge glass! I notice she always mixes kale in her juice. After a little bit of googling, I found out that kale is high in fiber, iron, vitamin A, B, K, calcium and also has powerful antioxidant properties and helps lower cholesterol, among other things. Now I know what to hunt the next time I go grocery shopping.

left: kale + apple + carrot | right: apple + beetroot + carrot + celery

right: apple + carrot + ginger + lemon with skin on

The more I see her pictures on Instagram, the more I adore her. I used to adore her for her physical attributes back in the days, but now I learn of how green she is and how concern she really is about our planet. In addition to juicing and eating raw food, she also has a green garden at home. I believe her house is environmentally friendly too-that we don’t need air conditioner to survive. Her home is also equipped with biopori holes to preserve the environment, among many other things. She is also an ambassador for the earth hour campaign in Singapore, requesting everyone to turn up the air conditioner up by 1C. Yes, those small things matter.

So, anyone else is on this juicing bandwagon? You can follow her on Instagram , or visit this juice thread in our forum. I post my juice pictures regularly on my Instagram too, but I’m a newbie so I still use basic ingredients.

Have a Fit N Fab day, everyone

* photos from Nadya Hutagalung’s Instagram

Hanzky and Vanya

Hanzky - I feel kind of sad that we’ve finished the weight loss challenge. I know we can always continue by ourselves but doing it together is much more fun. Now I definitely will try my best to continue the #FitNFab style because guess what? I’m tired of starting over! I have two months worth of gym membership left so I want to make sure I use it religiously. I don’t have a personal trainer anymore but the group classes are interesting and I can also venture out to the weight area. Of course, joining master bootcamp can always be an option. I might not do it every Saturday, but it’s a good idea to break your workout routine and give your muscle a shock. I will continue running too. I love being in GBK area on a late Saturday or Sunday afternoon. I will try to just stick with sprints or HIIT run as opposed to steady run cause I need to build muscle. I know I can always turn to WRP Nutritious drink too when I don’t have something healthy to eat.

I have lost 2 kilos since the beginning of the challenge by changing my dinner to WRP nutritious drink. Imagine if I’m discipline enough to drink it for my breakfast and dinner!  But I love food a little too much, so I cheated quite a lot. One thing I’ve learned for the past 6 weeks is, don’t ever think to ‘diet’, but do a lifestyle change, because if you’re on a diet, then you’ll shift into your old habit again once the scale shows the number you’re targeting. Having friends in the same program helps a lot too. Read and follow everyone with a healthy lifestyle. There are plenty of them in the Female Daily forum, Instagram and Pinterest.

Vanya - Wow! It feels great to be graduated from the program.  By the end of the 6th week, I’ve lost 2.5 kg (I am sure I would’ve lost more if I didn’t have some *ahem* slip in the food department), decreased my BMI and increased my fitness point up to 4 points. And I feel so much better. I feel more confident, more comfortable (I have learned to control my appetite so no more bloated feeling after big meals) and fitter.  Now the result said I have enough muscles in my body but still too much fat, so I have to increase my cardio exercise. I have started by running around my apartment complex for 15 minutes twice a week and I am determined to keep it up. And of course I will still continue the Master Bootcamp session every Saturday morning at GBK (come join us, it’s fun!).  By now, I know better about the food facts and will continue with the clean eating habit. I have stocked up on WRP cookies and jelly drink at home for the hunger attack emergency

And for you guys who want to start losing weight or exercise, you should just do it now. I used to do that- not starting and told myself I would do it the next day. But the next day became a week and a month and the moment I realized, I was 29 years old and never exercised whole my life (except the session when I was in school). So one day, I woke up and told myself that I should just do it. Then I packed my bag and went to my first Master Bootcamp session, and never want to turn into the state I was before. Trust me, 6 months from now, you’ll be grateful that you have started today.

Affi and Syita

Affi - “Never underestimate what your mind and body can do” that has truly been the lesson I’ve got after finishing the 6 weeks weight loss challenge. I entered this challenge out of curiosity and without much expectation of the result. I was pleasantly surprised to find that not only I could do the intense training sessions, which I was so NOT used to, but my performance kept on getting better too. Combined with the healthy eating plan, which I tried my best to stick to despite a few..ahem..”slips”. In total I managed to shed 2.4 kg, lower my BMI, get rid off body fat (I lost the most on my stomach! woohoo!), build more muscle mass and overall improve my fitness score from 67 to 72. And I had fun doing it too! Doing workouts and dieting with a group of friends is indeed a lot more fun than going solo. I’m so going to miss the teasing, the laughter and pictures (oh we took MANY!) that the girls and I shared these past few weeks.

Seeing this result, of course I’m determined to keep going with this program! I don’t want to lose what I have been working hard to achieve. I’m seriously considering joining a gym (even though all my life I’ve always said I’m not a gym person) so that I will have a place to do strength training and group exercises. There are a few good gyms around this neighborhood, it’s a matter of choosing one. I’ll probably join Master Boot Camp weekend sessions too, though I don’t know if I will be able to do it regularly because weekends are when I sleep in. As for the diet, I actually don’t have any problem about maintaining it because I am not one who binge on any specific food. I eat when I’m hungry and stop when I have enough, usually before I feel full. I don’t deny myself of any food and I let myself eat whatever my body wants and I almost never have any craving. This method works for me, although of course, after graduating from this challenge, I am now determined to add more protein and fiber into my diet, things I think I had been lacking. Oh and I also will definitely keep a stock of WRP Jelly Drinks in my house and in the office, because it’s a great hunger buster and I do love the taste!

My advise for those who are about to embark on a healthier lifestyle by changing your diet and doing more exercise: don’t put a limit on what you can do. Keep challenging yourself and be confident that you can do it, you will see for yourself how far you can go and how much you can achieve. If a lazy girl like me can do 100 squats, 100 push ups, 100 jumping jacks and 100 burpees all in one session – believe me, you can do it too!

Syita – Guess who is the biggest loser in FDN Weight Loss Challenge? It’s none other than…………moi! Thanks to WRP and Master Bootcamp, I have successfully lost about 5 kg of body weight while the other participants have lost less than 3 kg during the program. Isn’t that surprising? Not to mention that I’ve also lost about 3.9 kg of body fat, lowered my Body Mass Index from 22.8 to 20.7 kg/m2, and improved my fitness score from 67 to 69 points in 6 weeks! *happy dance*

Unfortunately, my hard work isn’t over yet. I still need to lose about 2 kg to get my ideal body back. It won’t be an easy job, especially when there are no WRP team and Master Bootcamp’s trainers around. To achieve that target, I’m planning to continue this diet program, cut down my sugar intake, avoid fried foods, and hit the gym at least 3 times a week. Let’s cross our fingers!

Anna and Griss

Anna –  Speaking of diet,  after participating in FDN Weight Loss Challenge, I realized that I used to have bad diet routine.  I am very sad that this challenge has come to an end but I am very happy as well as the results of the challenge is very satisfying.  Just imagine, I’ve lost  3 kg and my muscle increases to 5.2 kg by drinking WRP Nutritious Drink in the morning and at night while during the day I ate as usual and of course I have workout sessions 3 times in a week. Once the challenge is over, I certainly won’t go back to the bad diet that I used to do but I’ll try a more relaxed diet with calorie control and watch what I eat. Girls, a good diet is easy to do if we have a big commitment to do that. So, let’s make a commitment to yourself and start living healthy.

Griss -  I said to myself at the beginning of this challenge, “If I can lose JUST 2 kg, I’d be more than happy.”  Now the fact is I’ve lost 3kg in 6 weeks! Yay!  I’m dancing right now.  It’s unbelievable because I’m the type of person who sloooowly gain weight but never lose some.  Seriously. This is the first time I can throw 3kg away.   If I could stick to the plan – eat one HEALTHY meal per day –  I think I can lose one or two more kg.  I’m not used to any diet routines, so for me to cut two meals per day was a very hard.  But no complaint for losing 3 kg here!  I can feel my body is improving.  My body is getting stronger; I can use the stairs and still breathe easily.  I can feel my arm muscles now.  The whole workout sessions were exhausting but those were the fun part of this challenge, girls.  Working out with friends for the last 6 weeks was FUN because we gave support to each other, and of course we teased each other a lot as well. LOL.  We did a fit test at the end of our workout session, and surprisingly, we did more than we could ever imagine!

After this weight loss challenge, I will continue to drink WRP Nutritious Drink as my breakfast’s replacement.  Since I’m always in a hurry in the morning, I do think WRP Nutritious Drinks are very practical and helpful.  I also have WRP cookies in stock, just in case I need snack in my crisis hours (11am and 4pm). You don’t know when the crisis will attack you, so better be prepared, right?  As for the workout, I want to find a gym and COMMIT to the membership.  I just can’t workout alone. I need a group of people to pump up my spirit.  I already imagine myself joining RPM, Body Pump, Sh-Bam and Body Combat classes!   But first things first, I have to figure out which one I should choose: the one near my home or the one near the office.

If you want to lose weight, you have to workout and eat healthy CONSTANTLY.  Actually the whole workout sessions and the new routine of healthy diet for 6 weeks long are useless if I start eating like I used to.  I can gain 3kg in 4 days. No, thank you.  I don’t want to go back to that state.   My tips for you : find a suitable diet or a workout buddy and start writing a food journal to create the awareness of what we eat.  All of these depend on our determination once again.  If you want to live healthily, then you’re must be willing to change.

Now, for those of you who have cheered through our weight loss challenge program, I hope you all are motivated by what we’ve done here. We’ve shed some light on what can be done to keep yourself  fit and definitely looking fab, because that’s what we all want: #FitNFab.

Saya memakai kerudung, kalau berolahraga, pastinya harus pakai kaus lengan panjang, dong, ya. Sayangnya, kaos olahraga lengan panjang sulit sekali dicari. Sudah tanya ke berbagai brand produk olahraga tersohor, produk kaus olahraga lengan panjangnya nggak masuk ke toko di Indonesia.

Memutar otak, saya biasanya hanya memakai jaket olahraga dan sempat beruntung menemukan beberapa kaos olahraga di sebuah brand yang memproduksi pakaian surfing.

Beberapa waktu lalu, saya melihat arm sleeves dari Nike Golf. Tiba-tiba timbul ide cemerlang untuk memadukan arm sleeves ini dengan kaus olahraga lengan pendek yang notabene lebih mudah ditemukan di mana-mana.

Awalnya, saya ragu karena saya nggak biasa pakai arm sleeves atau manset yang biasanya populer di kalangan hijaber. Saya pernah mencoba pakai, tapi sering melorot. Nah, begitu mencoba, ternyata arm sleeves Nike ini sangat melekat seperti kulit kedua. Nyaman! Ditambah lagi, arm sleeves ini tersedia dalam berbagai ukuran, dari XL hingga XS!

Jadi sekarang, saya nggak perlu pusing lagi cari kaus olahraga lengan panjang

O, ya, arm sleeves ini tak hanya pas untuk yang berkerudung, lho. Tapi juga bisa digunakan kalau Anda harus berolahraga di luar ruangan, untuk melindungi kulit dari sinar matahari.

I usually wake up around 5:30, take a shower and all, and then wake my son up at 6 and herd him to the bathroom. I, then, go downstairs to make my juice. I’ve been a regular homemade juice drinker, prepared by my mbak, but it usually consists of one type of fruit and mainly guava when it’s in season. This year, I’m preparing my own with three or four types of fruits mixed with vegetables, inspired by the juicing frenzy all over Instagram. Who would’ve known that I’d actually enjoy the preparation of making juice?  Seeing the colorful fruits and vegetables make me happy. If you’re looking for a blender, I recommend this Philips blender I use. It blends in a matter of seconds and for a blender, it’s not as noisy as the other ones.

It’s getting closer to the end and we can finally see the finish line.

We have mixed feelings this week.  We feel relieved because this challenge is almost over, and sad because surprisingly we love the exercises.  We’ve become more aware of healthy diet nowadays, thanks to WRP Diet team who taught the six of us every single day of diet tips and many information about food and diet.

Every week, we surprise ourselves by doing the whole exercises.  This week included.  There’s always something new (at least it’s new for us) that we had to try.   And it’s not only one time I thought the routine was crazy, even the warm-up was very exhausting, and for some moves I thought there’s no way I can do that.  Turned out, I can do it.  We can do it.

Sometimes, we  doubt ourselves, set a low limit, don’t push hard enough, or maybe just simply lazy. But let me tell you, those negative things only exist in our minds.  The fact is, we can do more.  Don’t underestimate ourselves. We can exceed our own expectation, even further than we could ever imagine.  And it feels reeeaaally good.

We also watch what we eat, even we feel guilty now if we eat “too much”.   It’s funny though, because everyone in the Female Daily HQ will  ”report” to us if they see someone who’s participating in this challenge eats something in the pantry.  “Hey, your partner is eating X there!  How many calories is that?!”  LOL.

Honestly, I’m not a big fan of tea.  But when I found out that WRP Diet Tea contains ingredients that help to reduce the absorption of excess carbohydrates in my body, increase fat burning and help metabolize, I told myself to drink it whether I like the taste or not.  I drink WRP Tea 5 minutes before I eat my meal, and it claims to make our body to only absorbs 1/3 carbohydrates of what we eat.  It contains EGCG and L-Carnitine which helps metabolize fat to be burned for energy.  If it’s good for my body, how could I say no to that?

Next Monday, we will know the final result, and I literally can’t wait.  I can’t wait to be back on the scale and see the result of my current Body Mass Index (BMI) and fat right now. We’ll see!

Don’t we all look like a pro?

The most memorable Master Bootcamp session (so far) was last Tuesday.  The instructor brought one pack of playing cards, and you know there are four symbols, right? Heart, spade, diamond, and club.   Each symbol has a new meaning for all of us who joined  the sessions.  Heart means burpee, spade means jumping jack, diamond means push up, and club means squat.  Oh and we “played” with jokers, too.  Black joker means we had to do ten more reps and red joker means we can rest for 20 seconds.  We did almost 100 reps each of squats, push-ups, burpees, and jumping jacks.  We also had fun with SH’BAM session on Friday. We became more familiar with the movements and the songs are always up beat and fun. Sh’Bam is definitely one of my favorites.

I asked the other participants to give a testimony about this Weight Loss Challenge,  WRP Diet and the whole workout sessions.  Here they are :

Hanzky - I feel like I’m at my healthiest. Since the only meal time we can actually have  is during lunch  (although I have to admit I cheat, like, everyday for breakfast), I always make sure to eat the healthiest meal possible. This WRP program also helps me learn that I can survive without a big meal for dinner, even after a heavy workout.

Affi - It’s incredible how #FitNFab I have been feeling after I started this challenge. After only 2 weeks, I already feel stronger, I sleep better and I don’t get tired as easily as before. The Master Bootcamp sessions really push my body into achieving things I never thought possible before, while Sh’bam and Body Combat classes give us a fun weekly break we all so deserve. Oh and I definitely eat healthier too. Being on WRP diet makes me conscious about what I put in my mouth. After training intensely for an hour with Master Boot Camp, I surely don’t want to blow it all off with some fatty dinner! My choice of snacks are also quite healthy, ranging from fruits, nuts, beans and of course, the delicious WRP cookies!

Vanya - I was a bit nervous when I first started the program because.. well.. I love to eat! And the prospect of not eating anything but WRP nutritious drink for breakfast scared me. But apparently it’s not as hard as I thought. The nutritious drink is enough for me to go through the day (until the time I have to eat the cookies, which I love because it tastes so good). And the exercise program from Masterbootcamp, what else can I say? I have said it a thousand times through blog posts, forum posts and my social media account that I love it! My body is improving a lot. Not only I have better stamina, I manage to correct my posture.  Before the program I always hurt my legs whenever I do a lot of running and jumping. But on the 4th week I was able to do 3 sets of hurdle jump without feeling any pain at all. Even Mas Edy, the trainer, said he was really proud of the improvement I made and I can’t be happier

Syita - After joining this program for 4 weeks, I realized that the only key to lose weight is discipline. Yes, once you take on the challenge, there’s no turning back and you have to do all pf the diet program and exercise 3 times a week. Lucky for us, we have WRP with its 6 Day Diet Pack and Master Bootcamp with its trainers to make our life much easier. I currently have lost about 3.5 kg of my body weight and I expect to lose 2-3 kg at the end of the challenge. Shall we extend the program, ladies?

Anna - By participating in the FDN Weight Loss Challenge, I hope my excess fat can be reduced and also re-shaping my body so I can wear a dress to the office with confidence. In order to achieve that dream, I had to change my lifestyle consistently, which consists  of exercising and having  a healthy diet. The result is not so bad because now I have successfully reduced fat in my stomach, thighs and arms.  I think I look sexier now.

Griss – To be honest, at first it was hard. I used to have 2 – 3 meals a day, and since the challenge started I could only eat one meal per day.  Sunday is a free day. Come on, now. I feel guilty when I eat a lot of food after all those workouts and diet.  I eat two meals max. Surprisingly, now I can live with one meal per day and my body is getting used to this routine.  Thanks to WRP Cookies that taste so good (it helps!!).  The exercises are really, really helping me get stronger.  Master Bootcamp sessions, Sh-Bam, and Body Combat are what I’m looking forward to every week.  I can feel my stamina is improving.  I can feel my arm muscles building up, and I’m lovin’ it!

Argh, two more weeks left.  Can’t we just add one more month?

-Bikram Choudhury

Image source

Each of us exercises with a different purpose in mind. Whether we exercise to escape from daily stress, lose weight, gain confidence, or just to be healthy in general. Some of us even view exercising as a challenge to see how far we can persevere and go beyond what our body was once unable to do, without throwing in the towel too early, only to look forward to finally being able to give ourselves a pat in the back for a job well done.

I fell in love with Bikram Yoga in 2008. Having been an on and off yogi for many years, I longed for a new experience that offers the same, if not more, of the mental and physical benefits that yoga offers. I didn’t know what Bikram Yoga was. I just simply walked in to the Bikram studio by my house one day to learn more about it and decided to sign up on the spot.  And I’m glad I did.

So, what is Bikram Yoga?

Founded in the early 1970s by Bikram Choudhury, Bikram Yoga (derived from Hatha Yoga) is a form of hot yoga consisting of 26 postures (each posture is repeated twice) and 2 breathing exercises. Done in a heated room of 105°F (≈ 40.6°C) with a humidity of 40%  for 90 minutes (yes, that’s one and a half hours long). Why the hot temperature? Hot temperature is used to relax our muscles and tendons in order for us to gain more flexibility and go deeper in each pose. Also, hot temperature causes us to sweat more than usual, bringing along the toxics from our body.

Image source

Who can join?

Because of the intensity, Bikram is not recommended for pregnant women or those with high or low blood pressure. Please check with your doctor whether it is safe for you to join Bikram. If you’re not sure if Bikram is for you, check with a Bikram studio that offers a free trial. That way, you don’t fork out money for something that you won’t commit for a long-term. Bikram is for everyone, whether or not you’ve done any form of yoga in your life, and each posture offers an alternative pose (read: easier pose) to prevent injury. Remember, Yoga is not a competitive sport. You can move at your own pace and it pushes you to learn to listen to your body.

Image source

What do you have to prepare before class?

Try to drink a lot of water the day before and eat clean food. Try to avoid sugary drinks, greasy food and dairy. Rest well to prepare mentally.

In your gym bag, you are recommended to prepare:

• A big, thick towel- Bring this towel to class and lay it on top of your yoga mat.
• A headband- You might need this to help decrease the amount of sweat that gets inside your eyes. I love this one from lululemon.
• Hydrocortisone cream- I found it helpful to have this cream handy during the adjustment period (3-5 days of Bikram) where my body is secreting a lot of toxics and my skin is breaking in hives. Apply this cream on irritated areas after shower.
• A regular towel-Bikram studios usually offer a locker with showers. You can skip bringing your own towel if your studio lends you one with your membership.
• Toiletries-Most importantly, bring a deodorant. During the first 5 days of Bikram, your body will secrete a lot of toxics which cause bad body odor (gross, I know). Don’t worry, as long as you take a shower and don’t forget to apply deodorant (and perfume), you’ll be fine.
• A banana-Skip the energy bar, opt for a banana instead. It’s great to crush hunger pangs after your session and it’s also great to alleviate muscle pain.
• A big bottle of water-Bring this to class. The instructor will let you know when it is okay to drink. Drinking small sips of water is recommended.
• Clean clothes to change.

Bikram class is toasty.  It is recommended to wear tight, yet comfortable, fitting clothes to class. You will be sweating profusely so opt for breathable, moisture wicking materials. I love these cropped pants , tank top,  and bra – all from lululemon.com.

OK, I’m ready for Bikram. Now what?

Arrive to the studio 15-30 minutes before class. You want to allow yourself to put your stuff in your locker and  familiarize your body with the hot temperature. Keep in mind that arriving late in Bikram is a no-no. Instructors are expected to turn away late comers as not to disturb the flow of the class.

With your big, fluffy towel in hand, sans shoes (barefooted), enter the class quietly. The first thing you’ll notice is how hot the room is and how foggy it is. It’s like being in a giant sauna with 50 other people. You, then, might notice the musky smell. It’s okay, it’s normal. No need to run away. You can do this. If you’re new to Bikram, choose a mat at the very back row, closest to the door. The first front row is reserved for advanced students only. Lay down your towel and if you notice the people around you might be lying down on their back. Do this. This is called Shavasanah, which is done to relax your body and focus on your breathing. Staying still is expected as to respect your fellow yogis in class, even before the instructor is present. Once the class starts, the instructor will identify new members and explain many ways of taking a break from the pose. If the pose is too intense, you may opt either to stay standing up with arms on your sides, or sitting down on your towel with your hands on your lap and focus on your breathing. Remember, no matter how hard the pose is, you are required to breathe in and out through your nose and not your mouth.

Another thing that I’d like to mention is that you might experience dizziness on your first try of Bikram. You might even feel sick to the point of vomiting. Now, I don’t really want to scare you but I was one of those people who did the later. It was not pretty. I was like, “Why did I subject myself to 90 minutes of hell?” That’s why, it is recommended for beginners to sit near the door for easy exit. Keep in mind that your body is trying to get rid of those toxics that’s been in your body for many, many years. I didn’t quit on the first try, although I wanted to. I kept on coming back for more. I can say after the 5th try, my body got used to it and began to reap the benefits of Bikram Yoga.

So, what are the benefits of Bikram?

The many benefits of Bikram are:

• Stress and anxiety management Bikram focuses on the now. The intense poses and the hot condition really train our brain to switch off the unnecessary things to simply calm the mind by focusing on our breathing.
• Thyroid regulation-Many of the postures in Bikram work the thyroid thus helping to regulate the gland balancing thyroid levels which causes increased in energy level, weight loss and better metabolism.
• Improved skin and body conditions  Practicing Bikram regularly causes our face and skin to develop “the Bikram glow” as our eyes become brighter and skin becomes more clear and soft. As you sweat, your pores are opened and cleaned allowing natural lanolin to release through the pores, softening and preserving your skin’s elasticity.  As your body detoxifies, you may eventually never need deodorant again.
• Weight loss-Bikram yoga is known for burning anywhere from 500 to 1000 calories a session. The harder you work in class the more calories you will burn.
• A better relationship with your body-We are our harshest critics when it comes to our body. Bikram has taught me to be kinder to my body. I’ve learned what my body is or isn’t capable of doing and how far I can work to improve. I ‘ve learned to focus on my own mat and not to glance over to my neighbor to compare. I’ve learned not to beat myself down if I can’t do a toe standing pose. Out of all of the other benefits of Bikram Yoga, this is the most rewarding one so far and the answer to what I’ve been looking for this whole time. Not the weight loss, not anything else. Just to love my body.

Namaste.