Sunday, May 13, 2012
Tuesday, January 17, 2012
I decided to change
I have finally decided to keep a photo blog to update myself of my transformation process.
I actually lost close to 12 Kg in the first 12 weeks of my training program. I have been at 71 kg ever since.
10 July 2011, Bali, 83kg and very overweight! you can literally see the fats surrounding my entire tummy/lower back! Not to mention a beer belly -.-
During sometime in Aug 2011 thanks to a learning experience, I decided to change.
18 Jan 2012, Singapore, 71kg
I actually lost close to 12 Kg in the first 12 weeks of my training program. I have been at 71 kg ever since.
What I did:
1) Cardio
- Committed to running at least twice a week. min 20 min each time. I only focused on the duration of the run, not the intensity. I also made it a point to run on an elevated platform when I was on the treadmill to save my knees/ankles.
2) Gym
- Committed to gymming 3 times a week, covering major muscles: back, chest and legs on separate occasions.
3) Diet
- Increased my eating frequency from 3 times a day to 5 times a day.
- Ate oatmeal and egg whites for breakfast
- Diet consisted of mostly white meat (chicken and fish)
- Halved my carbo intake. I used to eat one bowl of rice for lunch/dinner. Now I only eat half a bowl.
4) Supplementation
- Protein - 100% whey gold class from ON
- Pre work out - Amino Energy from ON
- Glutamine - from ON
- Joint repair supplements
- Omega 3 fish oil
5) Full body massages.
This is a must have, because the weight loss and hard training over the past few months took quite a heavy toll on my body. Sports massages really aid you in the recovery/reconstruction process. I strongly recommend this thai massage place at 39 Jalan Besar. Very good!
1) Cardio
- Committed to running at least twice a week. min 20 min each time. I only focused on the duration of the run, not the intensity. I also made it a point to run on an elevated platform when I was on the treadmill to save my knees/ankles.
2) Gym
- Committed to gymming 3 times a week, covering major muscles: back, chest and legs on separate occasions.
3) Diet
- Increased my eating frequency from 3 times a day to 5 times a day.
- Ate oatmeal and egg whites for breakfast
- Diet consisted of mostly white meat (chicken and fish)
- Halved my carbo intake. I used to eat one bowl of rice for lunch/dinner. Now I only eat half a bowl.
4) Supplementation
- Protein - 100% whey gold class from ON
- Pre work out - Amino Energy from ON
- Glutamine - from ON
- Joint repair supplements
- Omega 3 fish oil
5) Full body massages.
This is a must have, because the weight loss and hard training over the past few months took quite a heavy toll on my body. Sports massages really aid you in the recovery/reconstruction process. I strongly recommend this thai massage place at 39 Jalan Besar. Very good!
My Target: 69kg by 24 March 2012!
Monday, August 1, 2011
Friday, July 1, 2011
Wednesday, June 29, 2011
Post Nationals 2011
I remembered promising Ken that I'll blog about this once I finally have the time and am in the right state of mind to do so.
Wildcards won Nationals 2011 this year, successfully defending our championship. What was most important to us was: we finally concluded the tie we had with NTU ACES during Nationals 2010.
Like all other seasons, the road to Season 2010/2011 was a very different and tough one. Similar to what I did in 2010, I would like to evaluate what I did right, and where I could have improved for Season 2010/2011.
What I did right for Season 2010/2011
1) Pushing out several Wildcards as coaches/ participants for NTU HO. It is through coaching/working with other cheerleaders that one can really understand and appreciate the sport.
2) Introduced Xingwei to NUS Alpha verve - The only way for our local industry to truly grow is to have quality coaches to push the limits of the local scene. XW is definitely a man of talent. Alpha really performed a great routine for this year's Nationals!
3) Worked with Xingwei and started to give back to the local cheerleading scene by sponsoring Blog Post of the Month cash prizes.
4) Pushed Gary and Jasmine to higher limits, and proved that you do not need a rewind to win this year's partner stunts competition.
5) Worked out a record number of cheerleading exchanges with external teams. This enabled cheerleaders to mingle and get to know other cheerleaders. I felt that it was also instrumental that Wildcards learn from other teams in terms of their culture, attitude and mindset. There is still so much for us to learn.
6) Finally convincing Biyi to join Wildcards after 3 years of nagging =P. Biyi's presence as a senior flyer truly guided our girls in terms of maturity, technique and leadership.
7) Announce that Biyi and Jen will take over the coaching of Wildcards. And for Vincent and myself to take a back sit next season. It is important for old geezers like myself to step aside so that the new generation can foster and grow.
8) Entrusted Jon to do our Nationals routine music this year and took the back sit of just doing the editing. He is definitely a better cheer DJ than me!
9) Was able to get Shi Xing University down to Wildcards to help!
10) Managed to get Coach Akane and Coach James to help tie up some loose ends in our routine.
What I did not do right for Season 2010/2011
1) Was unable train perle, felicia and carmen to be competition ready for SNCC 2011. In particular, I felt quite bad that I had to remove Perle from Group Stunts category. Afterall, she was the flyer i personally recruited from VJC.
2) I started to relax my 'military style' coaching, but realised that the team was not at a maturity level where they could be fully treated as adults yet. I have failed to educate some members the vision which I saw.
3) We have bigger stunts this year but we were messier than last year. This means, I have yet to rectify this team's problem of neatness. As far as I could remember, we scored 2/5 for arm motions. 2/5 for jumps. 2/5 dance. 2/5 for gymnastics.
4) We only completed our routine in late January. Our neatness suffered as a result.
it's 2.15am and my eyes are closing..... I know I did more screw ups than this.
Let me come back to this post again. =D
Wildcards won Nationals 2011 this year, successfully defending our championship. What was most important to us was: we finally concluded the tie we had with NTU ACES during Nationals 2010.
Like all other seasons, the road to Season 2010/2011 was a very different and tough one. Similar to what I did in 2010, I would like to evaluate what I did right, and where I could have improved for Season 2010/2011.
What I did right for Season 2010/2011
1) Pushing out several Wildcards as coaches/ participants for NTU HO. It is through coaching/working with other cheerleaders that one can really understand and appreciate the sport.
2) Introduced Xingwei to NUS Alpha verve - The only way for our local industry to truly grow is to have quality coaches to push the limits of the local scene. XW is definitely a man of talent. Alpha really performed a great routine for this year's Nationals!
3) Worked with Xingwei and started to give back to the local cheerleading scene by sponsoring Blog Post of the Month cash prizes.
4) Pushed Gary and Jasmine to higher limits, and proved that you do not need a rewind to win this year's partner stunts competition.
5) Worked out a record number of cheerleading exchanges with external teams. This enabled cheerleaders to mingle and get to know other cheerleaders. I felt that it was also instrumental that Wildcards learn from other teams in terms of their culture, attitude and mindset. There is still so much for us to learn.
6) Finally convincing Biyi to join Wildcards after 3 years of nagging =P. Biyi's presence as a senior flyer truly guided our girls in terms of maturity, technique and leadership.
7) Announce that Biyi and Jen will take over the coaching of Wildcards. And for Vincent and myself to take a back sit next season. It is important for old geezers like myself to step aside so that the new generation can foster and grow.
8) Entrusted Jon to do our Nationals routine music this year and took the back sit of just doing the editing. He is definitely a better cheer DJ than me!
9) Was able to get Shi Xing University down to Wildcards to help!
10) Managed to get Coach Akane and Coach James to help tie up some loose ends in our routine.
What I did not do right for Season 2010/2011
1) Was unable train perle, felicia and carmen to be competition ready for SNCC 2011. In particular, I felt quite bad that I had to remove Perle from Group Stunts category. Afterall, she was the flyer i personally recruited from VJC.
2) I started to relax my 'military style' coaching, but realised that the team was not at a maturity level where they could be fully treated as adults yet. I have failed to educate some members the vision which I saw.
3) We have bigger stunts this year but we were messier than last year. This means, I have yet to rectify this team's problem of neatness. As far as I could remember, we scored 2/5 for arm motions. 2/5 for jumps. 2/5 dance. 2/5 for gymnastics.
4) We only completed our routine in late January. Our neatness suffered as a result.
it's 2.15am and my eyes are closing..... I know I did more screw ups than this.
Let me come back to this post again. =D
Thursday, January 27, 2011
Sunday, January 16, 2011
love at first sight!
You know you're in love when....
all your five senses tell you this is the one! woots!
Ehh accordingly to xinru, this singer was born in Holland. Both her folks are from Shanghai, China.
That's all i know unfortunately. Does anyone have links to her other songs pls????? =D
all your five senses tell you this is the one! woots!
Ehh accordingly to xinru, this singer was born in Holland. Both her folks are from Shanghai, China.
That's all i know unfortunately. Does anyone have links to her other songs pls????? =D
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