I’m not a quitter!! So shouldnt you!!

Well, basically today, I was having bad fever and my body joints are all aching like hell.. Having to perform a demo in Segi College was a challenging moment for me. The weather is crazy and I blame my brother for living his virus flying around the house!

Previously, I once participated in a 6 or 7 hours non-stop kicking trial for my previous studio team as we were supposed to go for Malaysia book of records for the most kicks in 24 or 48 hours. I might get the wrong info here as I can’t remember the exact hours and time that we did as this is like, 1 year plus ago or maybe 2 years ago?? Anyway, during that particular time, I think it was our 2^nd or maybe 3^rd trial (Sorry, short term memory lost :P), I was having high fever and my whole body was shivering like hell.. We started at 12am and all the way to 6 or maybe 7am. My feeder, Chungkai Teoh and my foster brother Marcus helped me through it and of course with the supports from my other team mates as well. I didn’t stop half way though.. I am very grateful for these people. Some of them were really worried cause I look like I’m going to faint anytime soon. Haha! But this actually proves that your mind is stronger than your body. If you have the will to make it through, you can do it. I think I still have the video of that trial.. I just have to find it.. Hehe.. Not the full one but the ending of the trial. After looking, seems like I don’t have the one which I was sick but I have another video of the trial.

Feeder : Ilmi Khal (FB username : Ilm Khal)

Camera man : Chungkai Teoh (FB User) -> He is my best buddy and he took care of me during my trial. :)

Now moving on to today’s training.. As I mentioned earlier, I was not feeling well but I was really excited about the demo that i woke up earlier then I was supposed too! I was telling my mentor, Danny Kilos, the night before to give me a wakeup call as I feared that I might not be able to wake up or ignore my phone alarm due to medication. Thank God the medication worked, I felt 60% better today!

Now, this are videos of me and the team, having fun and in the same time letting the audience to have a little spice of Muay Thai fitness and self-defence.I may look like unwell, but like I said, I'm not a quitter and I finished the demo without waking up in a hospital.. hahaha! Have fun!

My 3rd session..

Rise and shine!! Today, I made my very own scramble eggs and green apple juice for breakfast! The ingredient is 4 eggs (scrambled), chopped smoked turkey ham and lots of "Alfalfa sprouts". 

After I'm done cooking my scramble eggs, I then mix it with the other 2 ingredients and serve it on the plate!! Easy, fast and yummy! It's better to eat the sprouts freshly rather than cooking it with the eggs as it will burn the nutritious contain in it. :) 

Why "Alfalfa sprouts"? Can I use other veggies? Well, "Alfalfa sprouts" are low in calories, about 10 calories per cup. Other nutritional information - vitamins A, B, C, E, and K.  Alfalfa sprouts contain more vitamin C than oranges. Also calcium, iron, magnesium, phosphorus, potassium, zinc, carotene, chlorophyll and amino acids.  Protein - 35%. So, it's more like a natural supplement to me and yes you can use other veggies too. I specifically use “Alfalfa sprout” because I just love the taste and all the nutritious which comes with it.

Why eggs? The egg is a wonder of nature - the thing that a chicken will happily sacrifice for our own gain.. Haha! Yet many people simply do not know why eggs are so important to bodybuilders and people looking to gain "lean muscle mass" (like me) and we shall now consider why. In particular, we are talking about egg white protein. Protein is the second most important feature of our fitness diet to water. Protein consumed in the right way can have excellent properties for lean muscle. Let's face it, this is what we are all ultimately looking to gain. If we go back to thinking about eggs, the albumen (the real term for egg white) is made up of six grams of high quality protein, with not an ounce of fat. Whilst it is packed full of protein, it is the fact that it is made up of different types of protein that make it so unique. Additionally, the protein in eggs is very important for muscle health, assisting with the maintenance of high energy levels and muscular strength, and helping athletes with muscle recovery.

For my green apple juice, I use a slow juicer to juice it out manually. Why slow juicer? Why can't I just use the normal juicer or a blender which is faster and convenient? Here is the answers to all that.

The slow RPM ensures that it does not disrupt the cellular structure of fruits and vegetables, eliminating oxidation and separation. Thus, it preserves the precious enzymes and nutrients that are closest to its natural form. The method of extraction is masticating and pressing, using the screw-like auger like a mortar and pestle. The action crushes and presses the food, releasing its deep-seated nutrients and enzymes. It also breaks up more of the phytonutrients, resulting in a richer colored juice that retains more vitamins and minerals. It really tasted as if you are chewing the juice out from your own mouth.

Here is a picture of my slow juicer

and here is a picture of the sprouts.

There is lots of other food which contains good nutrition. It's up to you, how you want it and what you want. It's also better to have more varieties so that you can have all the nutritious you need in a meal.

Lunch! As usually.. Ginger beef!! This time, I bring my own rice. No offense but I just love my brown rice. I must say.. Brown rice is sooooooo yummy! It doesn't taste like the normal white rice though. It’s more mild nutty flavor and it’s chewier PLUS it's more nutritious than the white rice I normally eat. I just love it!

Why brown rice?

Brown rice is extremely high in selenium, an important trace mineral known to drastically reduce our chances of developing certain forms of cancer, as well as heart disease, inflammatory conditions and rheumatoid arthritis.

Brown rice is very high in manganese, an essential trace mineral needed for healthy skin, bone, and cartilage formation, as well as glucose tolerance. It also helps activate superoxide dismutase (SOD) - an important antioxidant enzyme.

Brown rice holds naturally occurring oils which helps the body reduce LDL forms of cholesterol.

Brown rice promotes weight loss because of its fiber-richness and ability to keep healthy bowel function, brown rice “keeps things moving” in a way that promotes weight-loss and metabolic function. After one bowl of brown rice, you’ll feel fuller but overall ate a smaller amount of food. (I’m not kidding, this is real).

Rice is a whole grain. Unlike white rice, brown rice has not lost its wholeness. Studies show that six servings of whole grains weekly can lower the creation of arterial plaque build-up and reduce chances of developing heart disease and high cholesterol.

Brown rice is an antioxidant. Most people associate antioxidants with blueberries and green tea, but many are unaware that brown rice is also a source of antioxidants.

Brown rice very high in fiber. Studies have correlated the high use of whole grains like brown rice with lowered levels of colon cancer. This may be related to its fiber content. Studies show that fiber actually attached to cancer-causing substances and toxins, helping to eliminate them from the body and keeping them from attaching to the cells in our colon. Brown rice also contains the necessary components to stabilize digestion, prevent / relieve constipation and promote proper elimination / bowel function.

Brown rice is a slow-release sugar. Unlike stripped rice, brown rice can keep blood sugar stabilized, as it releases sugars slowly and in a sustained fashion. This makes it a better option for diabetics, as compared to white rice.

Wow.. That’s a lot of good information I got here for you. Now.. Enough about my food.. Moving on to my workout.. So, today, I did Chest Press Machine, PAC Fly, Incline Press, Cable Cross Over and Dumbbell Fly”.

Tell you the truth, without the help of my mentor Mr Sam towards the end of every set, I don’t think so I was able to finish it. My arms was all too shaky to even lift it up.. Whoa.. haha! But it was a good feel. :)

Hope all of you learn something by reading this. 

My second session..

Today, my eyes automatically opened around 8 plus in the morning. This is the 4th time I have been waking up  automatically ever since I started my training. Normally, I will have to force myself to wake up!! Even my iPhone alarm failed to wake me up sometimes.. hehe.. I just keep on snoozing it.. Bet all of you have gone through this as well.. Haha! :)

For breakfast I usually have oatmeal and sometimes a whole meal bread with smoked turkey and salad and for lunch, I usually have my yummy ginger beef with rice at Menara Axis Cafe before I start my workout. I just loooveeee beeeef!! Some people say that people with blood type "O" loves beef !! Haha! I think so too! :) Every time I have my lunch in that Cafe the lady who takes my order will immediately say "Ok.. I know, beef ginger with rice and watermelon juice without sugar." I then laughed. "That's right! Same order different day!" :)

After my lovely lunch, it's workout time! Warmed up on the treadmill for 15 mins and off for my weight training.

Well, on my first day of workout, I was working out on my upper body and today, I will be working out on my lower body. I still feel the soreness of my deltoids from my first day of my workout when I stretch it out so it's important for you to balance your weight training.

I did "Leg Press front squat position", "Leg Extension" and "Abductor".

I didn't manage to take a video of me doing it but you can find it in youtube on how to use these equipment.

If you gonna do a heavy weight then your reps will be around 8 to 15 reps for 4 sets. If you gonna do lighter weight then you can go for 12 to 20 reps for 4 sets.

Have fun working out!

:)

Loving my workout pain :)

Wow.. It's been a week plus since my last post.. So, today, I'm gonna talk about all the workout throughout my disappearance. :)

On last Friday, 4th March 2011, I had my first session with my mentor Mr Sam Adnan a.k.a Sam Titan. I started with a 15 minutes walk on the treadmill. After that, Sam showed me some of the gym's equipment which I will be doing shortly after! :)

So, my first weight equipment, "Pulley"! Having to do 8 to 12 reps for 3 sets for the first time with a 15 kg weight lift is totally challenging for me. Being a long distance runner, I never even looked at any weight equipments as all I used to do was running on the field, track, road side, hill side and running up the stairs in Yayasan Sabah building. My dad used to work there, so, no problem for me to get in. I only visited the gym if the weather is bad and all I do is, running on a treadmill. I do more outdoor training because I always participating in Jogathon, Marathon and Triathlon competition.

Anyway, continuing towards my second weight equipment, "Pull Down" and the third was the "Low Row". Each and every weight equipment have their own muscle work out area and for my workouts I have actually worked on my biceps, triceps, back, chest and shoulder. In order to see the result and to prevent any injuries, you must do it right! That is why I have my own personal trainer to help me and guide me throughout my workout.

Here is a video of "Pulley", "Pull Down" and "Low Row" by Sam Adnan

After I've finished my weight workout with Sam, I ended my workout by walking on the treadmill for 30 minutes.

Soon after that, I took an hour and a half rest gap before joining the "Body Pump" group exercise class. Group exercise is always a fun way to workout with friends and family. "Body Pump" really worked me out!! My thighs, arms and shoulders was so exhausted till I was all shaky towards the end of the class but it was fun :)

Please note that, I am not trying to build a muscle like a man. I am trying to transform my skinny flabby body into a shapely, sexy and toned body of a woman. There is a different method of doing it. If you wanna build muscle like a man you go for more heavier weight and more sets but if you just wanna maintain a nice toned and shapely body, you should go easy with the weight. If I can do it, so can you!

The next day.. My whole body was sore but I was happy because it shows that I have worked my ass out! :P The soreness lasted for 4 days and on the 4th day, my second workout continues tomorrow.

Follow me to my next chapter :)

A little something about me :)

I love sports, I love being fit and I love looking good!

I want to be the best in anything I do and when I see something I want, I'll keep striving until I achieve it. I am a trend-setter, loyal, passionate, self-confident and "very competitive" (Trust me). :P

Your goal is my goal and I love to see all the ladies out there, looking gorgeous everyday!!

A little short story about myself. My sister and brother had asthma when they were little. Due to that a Medical Doctor name Doctor Bachi told my parents to bring them for a swim. They were 6 or 7 years old i guess.. I'm too small to remember.. hehe.. The Doctor says it’s good for their lungs and guess what they were totally cured! Who says that asthma can't be cured? I prove you wrong! Nothing is impossible. It takes time but it's possible! :) Both my sister and brother are free from asthma up to now and my journey as an athlete begins with my uncle asking my dad to let us join in long distance running competition to strengthen our body. I was only 6 years old with my first Victory, 1st place under 12 years old, female category and my sister was 2nd place. She still feels I cheated her. haha!

Other then Jogathon, I also participate in Marathon and Triathlon, below is my school achievement with the help of my coach (Benjamin David a.k.a Dad) and (Joan Monica De Souza a.k.a Mom)
  
HIGH SCHOOL ACHIEVEMENTS IN 1998 - 2002

    YEAR 1998 (3000 METER WALK)
1. Kejohanan Olahraga MSSS (Interschool) - 1st Place
    Venue : Likas Stadium, Kota Kinabalu, Sabah
2. Kejohanan Olahraga MSSD Daerah Kota Kinabalu - 6th Place
    Venue : Sekolah Menengah Kebangsaan Kinarut, Sabah

    YEAR 1999 (3000 METER WALK)
1. Kejohanan Olahraga MSSS (Interschool) - 1st Place
    Venue : Likas Stadium, Kota Kinabalu, Sabah
2. Kejohanan Olahraga MSSD Daerah Kota Kinabalu - 1st Place (New Record)
    Venue : Likas Stadium, Kota Kinabalu, Sabah
3. Kejohanan Olahraga MSSB Bahagian Pantai Barat Selatan - 6th Place (Personal Best Record)
    Venue : Keningau Sport Complex, Sabah

    YEAR 2000 (3000 METER WALK)
1. Kejohanan Olahraga MSSS (Interschool) – 1st Place (New Record)
    Venue : Likas Stadium, Kota Kinabalu, Sabah
2. Kejohanan Olahraga MSSD Daerah Kota Kinabalu - 1st Place (New Record)
    Venue : Likas Stadium, Kota Kinabalu, Sabah
3. Kejohanan Olahraga MSSB Bahagian Pantai Barat Selatan - 1st Place (New Record)
    Venue : Labuan Stadium, Labuan
4. Kejohanan Olahraga MSS Sabah - 5th Place (Personal Best Record)
    Venue : Langkawi Stadium, Kedah

    YEAR 2001 (5000 METER WALK)
1. Kejohanan Olahraga MSSS (Interschool) - 1st Place (New Record)
    Venue : Likas Stadium, Kota Kinabalu, Sabah
2. Kejohanan Olahraga MSSD Daerah Kota Kinabalu - 1st Place (New Record)
    Venue : Penampang Sport Complex, Sabah
3. Kejohanan Olahraga MSSB Bahagian Pantai Barat Selatan - 1st Place
    Venue : Kota Belud Sport Complex, Sabah
4. Kejohanan Olahraga MSS Sabah - 6th Place
    Venue : Bukit Jalil Stadium, Selangor

    YEAR 2002 (5000 METER WALK)
1. Kejohanan Olahraga MSSS (Interschool) - 1st Place (New Record)
    Venue : Likas Stadium, Kota Kinabalu, Sabah
2. Kejohanan Olahraga MSSD Daerah Kota Kinabalu - 1st Place
    Venue : UMS Stadium, Inanam, Sabah
3. Kejohanan Olahraga MSSB Bahagian Pantai Barat Selatan - 1st Place (New Record)
    Venue : Sandakan Stadium, Sabah
4. Kejohanan Olahraga MSS Sabah – 6th Place
    Venue : Kuantan Stadium, Pahang

    SUKMA (SUKAN MALAYSIA) IN YEAR 2002
1. 4th Place in 10 000 Meter Walk (Personal Best Record)
2. 5th Place in 5000 Meter Walk (Personal Best Record)

   ACADEMIC INVOLVEMENT
- Member of School Sport Division, 1998 -1999
- Assistant Head of Sport, 2000 – 2002
- Head of sport team (Red Team), 2002 (1st Victory in 8 years)
- Cross Country Record Holder in SM Stella Maris, 1999 - 2002

Other Sports :
- Marathon (1997 - 2003)
- Triathlon (2000 - 2003)
- Jogathon (1990 - 2004)
- Rock Climbing (2007 - 2008)
- Muay Thai (2009-2010)
- Kick boxing (2010 - Present)
- Personal Trainer in Fitness First (Present)

If you notice, I keep on striving towards my goal and from year to year, it shows that in my records. No matter how strong you are, there is always another person who is stronger then you. Win or lose is part of the journey, I am not saying that I have been wining every competition I took part but when you lose, you tend to try harder! That's how its suppose to be

:)

Welcome to my blog!

Hey all! :)


Thanks for dropping by.

I’m creating this blog to help every one of you to live in a healthy life, to learn more about your lifestyle and how you want me to help you.

If my blog does changes your mind-set on how you want to live your life, I’m happy for you but if it doesn’t, please drop me a comment and I will try to help you out.

Everybody wants to look sexy, shapely and fit! Everybody wants to feel good about themselves. Everybody wants a healthy life! You can’t run from all this. Every morning you look in the mirror.. Some of you might hate it, some of you just don’t bother much about it BUT some of you go like “Damn, I need to do something about it. I want to look good and feel good every day. I want to be able to wear whatever I want”.

It’s never too late to start anything as long as you have the desire to do it. Just believe in yourselves and be committed, you will reach your own goal.

In this blog I will share with all of you on daily nutrition, daily fitness and my daily workouts.

Till then.

Yours truly,
Gillian J. Benjamin