100 calorie a day

tergezut mak tgk weighing scale tadi.. kelip mata 2-3 kali pon mcm tak caya.. turun and naik balik pon tak caya jugak.. tsskkk! benarkah? mcm tak mungkin? but not really impossible! mana taknya, asyik outstation jer, which equivalent to big breakfast, early sleep and sitting a lot! argh stressssssnyer..

adoi, takleh jadi ni.. so tadi straight after dinner, cross-trainer yg dah lama terbiar berjaya diaktifkan semula and i burnt out 100 calorie (yeay!) and continued by mopping the floor (another yeay!).. eventhough it sounds very little effort to some people, it is quite an achievement for me.. sebabnya dah lama tak work-out since my backpain.. and actually i tak bleh workout banyak2 pon lagi coz doc stil advice minimumkan physical activity.. but since i want to get pregnant, i need to lose some weight first.. dapat 5kg pon dah kira bagus banget!

so, mulai esok, my mission is to limit myself to 2 cups of sweet drinks a day (as a start) and no ice.. semoga berjaya wahai juliana!

slipped disc

Yes lovelies, i'm currently having a slipped disc, which caused my left leg to experience numbness, weakness, and sometimes pain.

It all happened last week on Tuesday, when I suddenly had a severe back pain when I got up from bed, which limited my physical activity especially rukuk during solat (bleh rukuk 2degree je kot). The back pain run through my buttock muscle, going down my left leg until it reach my left foot. On Monday I'm wearing highheels, but the next day I can only have Crocs. I went to Klinik Menara, attended by a woman doc (I was expecting Dr Rasool), and she prescribed me with pain killer and some kind of muscle cream, in which both were not helping much.

Therefore, after work we headed to Klinik Menara (at Bkt Jelutong) and I was still expecting Dr Rasool. I was not so lucky that day, his shift was on the next day. I managed to get Dr Alan, which is also an experienced doc. After diagnosing me, he suspected me having a slipped disc. 2 days mc given by Dr Alan really helped. The pain slowly go away, however the numbness became more apparent. I went to see him again for follow-up and he referred me to DEMC Orthopedic specialist. The cause of my pain - improper uplifting of boxes on Sunday, but I guess the pain has already developed before but I just ignore it. Being me, I have all strength and time to open the boxes that were shipped 1 month ago from UK (padan muka, sbb tak sabar sesangat :P)

To cut the story short, Dr Chang (DEMC) sent me for x-ray and MRI, and confirmed me for the slipped disc. Currently I'm on daily medication and physiotherapy (twice a week). Another alternative is minor surgery, which involves an injection to the slipped disc. The final solution is to go for open surgery, which really scares me to death. Takut la kan, kang terkena spine ke, kang lumpuh ke, nauzubillah. After a deep talk with hubby, I decided to go for physiotherapy for 2 weeks and monitor the condition. If it gets worse or remain the same, I think I might want to go for the minor surgery as the risk is low. Let's pray to Allah that I will be ok after 2 weeks of physio. I'm missing my heels and since I want to lose weight, I need to exercise. As of now, I can only do minimal activity such as walking and some stretching.

Doakan saya semoga cepat sembuh daripada dugaan kesihatan ini oke?

To read more about slipped disc, you can refer here: http://www.emedicinehealth.com/slipped_disk/article_em.htm

overweight mode :(

i'm now thinking of ways on how to shed those extra weight i gained while i was in UK. at least, i can go back to my previous weight, walaupun itu bukan berat ideal.. semua org ingat dok sana bleh kurus sbb susah makan. but the fact is, food is sooo easily obtained and plus, i cooked everyday.. tahu2 jela kalau sendiri masak and tak mahu membazir.. and bila semua jenis makanan pon rasa nak masak.. huhuhu..

sampai jer kat klia, semua pon tegur badan makin berisi.. teguran yg subtle ada, yg pedas pon ada.. muahahaha.. padan dengan muka siapa suruh tak control makan.. antara sebab kegemukan bertambah selama setahun:

sweet drinks and cola
dairy product ~ cheese, full cream milk, eggs
carbohidrate ~ pasta, roti canai, nasi, pastry, bread
lack of exercise
lack of water intake

nak join slimming center buat masa ni masih belum mampu.. rasanya lebih afdhal kalau join fitness center, but need to find time for that because i will lose some precious time with my kiddos.. yerla kan, for sure nak gi gym tu paling sesuai lepas time kerja, walhal tu jela time nak spend time dgn anak2, tgk homework, dinner sama2, mengajar ngaji dsbgnya.. takut nanti balik jer dari gym, budak2 dah tido.. :(

now, my main mission is to overcome those 5 contributors to my extra weight! plus nak cuba makan phytonatal utk lancarkan sistem badan.. urat2 pon sakit2 sbb badan lama tak service.. stresslah jugak bile try baju2 lama semua sendat2.. risau ni, cemana nak pregnant lagi kalau berat tak turun? adoii.. i need to take this personal issue seriously as nobody else can help me except myself..

wish me luck!

Gemoks

Yupp, terasa sgt gemoks skrg ni.. kalau masa winter makan banyak sbb nak panaskan badan and asyik rasa lapar, sekarang dah panas pon asyik makan banyak – no change.. jeans pon dah terasa ketat. Ni mesti sebab musim BBQ and too much ice cream. Oh sinful food. Susah betul nak menolak godaan. I think it’s time to make a change before I get back to work. Takkan nak kena tempah baju kerja baru kot? As a start, these are my plan:

• On alternate day, we will go to the park (hubby dah agree). While kanak2 bermain di playground, saya perlu jogging or brisk walk selama 20minutes, at least.
• Every no-jogging day, I will walk to Uni.
• Lunch limited to 1 cup of rice and extra vege, and dinner should be before 8. After 8, kalau lapar, limit to 1 cup coffee (without milk) and 1 biscuit/fruit.
• Every morning, must do 5 minutes stretching (for targeted spots, which are too much hahaha)
• Jot down what I eat
• Drink plenty of water (2L)

My plan ni semuanya basic things and just cuba jaya, takde refer mana2 pon. So, dalam minggu ni, I will buy weighing scale sbb dah 7 bulan dah tak timbang berat, terasa sgt kejam pada diri. Jeles dengan my brother yg dah berjaya turun dari 123kg ke 100kg. Sampai tergezut tgk dia masa turun London harituh. Ni bukan semata nak kurus, just nak sihat and nak slim sket. So that tak perlu berbelanja lebih utk beli baju and seluar baru. Huhu. Wish me luck!

10 Great Ways To Burn More Fat - By Raphael Calzadilla, eDiets Chief Fitness Pro

You’re so busy you have absolutely no time to work out, right? Wrong. It’s important that you make the time and I’m here to help you do it. In this busy world filled with work pressure, family and stress we sometimes have to use a lot of creativity to sneak in workout time.

I’ve constructed some quick tips to keep you moving, your muscles stimulated and your blood flowing in minimal time. Now you have no excuse.

Here are my 10 fat burning tips for people on the go:

1. When you first wake up commit to 10 minutes of continuous exercise. Choose only three movements and perform each in succession without stopping for 10 minutes. For example, Monday you can perform modified push-ups, followed by crunches for your abs followed by stationary lunges. On Tuesday you can perform free-standing squats with hands on hips, double crunch for abs, and close grip modified push-ups (hands 3-inches apart) for your triceps. Just 10 minutes! Just take a quick breather when you need it.

2. Perform timed interval walking in your neighborhood or at lunch. If it takes 10 minutes to walk to a certain destination near your office or in your neighborhood, try to make it in eight minutes. You can also do this first thing in the morning before work as well as on your lunch break.

3. If you have stairs in your home or in your work place, commit to taking the stairs a specific number of times. Tell yourself that you’ll take the stairs six or eight times (no matter what).

4. While seated, perform some isometric exercise to help strengthen and tighten your muscles. For example, while in a seated position, simply contract the abdominals for 30 seconds while breathing naturally. You can also tighten and contract your legs for 60 seconds. Perform about three sets per area. You’ll feel your muscles get tighter in just three weeks if you perform this a few times per week.

5. For about $15 you can invest in a pedometer. It’s a small device you can carry that records the amount of miles you walk per day. Each week simply try to add just a bit more to the mileage. For example, let’s say you walk one mile total during the day in the normal course of activities. Simply try to make it two miles total the following week. Just make a game of it. You'll burn more calories.

6. Tired at night and just want to sit in front of the TV? Try this technique: take periodic five-minute exercise breaks and perform some muscle stimulating and calorie burning exercise. For example, take five minutes and perform only ab crunches. Then, when it's time for another five-minute exercise break, perform modified push-ups for five minutes. Then for a final five-minute break, perform stationary lunges. Try to do as many as possible in five minutes and try to beat your amount of reps during each subsequent break. It won’t seem daunting because it’s only five minutes at a time, split over a 30 or 60 minute timeframe. Instead of rest breaks, you’ll take exercise breaks. You don’t really need to watch that new commercial do you?

7. How about performing one exercise movement per day for seven to 10 minutes? For example, Monday: free-standing squats for seven minutes. Tuesday: chair dips for seven minutes. Wednesday: crunches and hip lifts off the floor for seven minutes. Thursday: modified push-up for seven minutes. Friday: stationary lunges for seven minutes. It’s quick, simple and teaches consistency.

8. Want things even simpler? Take the longest route every time you have to walk somewhere -- even if it’s to a co-workers office.

9. Double-up the stairs. Everytime you take the stairs, simply take a double step or every other stair. It will be just like lunges and the Stairmaster combined. Great for the legs and butt.

10. Perform any of the above with your spouse or a friend. I’m sure you can find someone who is in the same situation. The support will give you more motivation and you just may find that you can create even more workout time for yourself.

Hey, I know this won’t make you an Olympic athlete or give you six-pack abs, but that’s not the goal. I just want to see you making an effort to improve. If you take two to three of your favorite tips above -- that will be the beginning of something great.