PUSH Food: Pumpkin Oat Protein Pancake (Easy to make!)

Just want to share this recipe that I came out with spontaneously since my mom had some extra pure pumpkin puree that she steamed, soften and mashed.

 Quickly, I thought of making pancakes.

LOLWUT PANCAKES? Isn't it SINFUL? Well, I'm not a fan of obsessing with defining between "heavenly" and/or "sinful" foods but what I do know you need to eat CLEAN to get for a healthier lifestyle.

Clean eating

 You know, wash your hands before eating?

Alright, the following are the ingredients you need for making this pancake:
1. Pumpkin - DUH. About half a cup, boiled and mashed.

2. Oats - 3/4 cup of cooked oats, doesn't matter if its instant or rolled oats or bran, I like it chunky so I used rolled oats. I used microwave to cook it by adding water about 2minutes.

3. Eggs - I used two whole eggs, if you're concerning about cholesterol and stuff you can use about three egg whites.

4. Sweetener - You may use whatever sweetener you're comfortable with - aspartame, molasses, honey, stevia, even brown sugar. I personally choose sucralose as it taste nearer to normal sugar and still low in calorie. I use a few packets of these.

Then mix all the ingredients together to make the pancake batter. After that, its all similar to how you prepare normal pancake. Heat the stove, add abit of oil to the pan (you don't need if you're using good quality non-stick frying pan), place batter, leave it covered with lower medium heat for 2minutes, flip it over and cook for another 2 minutes then.....

Wala....

Well, doesn't look appetizing but I can assure you that I taste better than it looks.

You may use cooking spray or olive oil, but I used normal hydrogenated palm oil because like I said, I'm not particular of macronutrient nazi here. But I would recommend coconut oil if you have.

Do let me know if you tried out and how it turned out for you, how you have better recommendation. Will post fitness foodie recipe every now and then ;)


Now, excuse me, I'm switching my intensity mood to "GAMER MODE" because of...

Next post gonna include some exercise you can do while gaming... stay tune.

Before & After: May 2012 Progression

My weight increased around 2-3kg from October til today.

Added once a week heavy lifting, proven on breaking plateau to get visible abs.

Trust your scale or mirror/clothes/measurement tape/your camera phone?

This?

Or this.

You tell me.

Alright, gotta take-off early for tomorrow's run.

 It's going to be my first 10km, whether I can make it under 1 hour or not, most important to me is that I'm able to finish it.

"Never quit!" - Borneo Combat Gym.

Special Announcement: There won't be any PUSH classes at Cruz Fitness & Fight Studio for May except 26th. Upgrading season.

However will keep the page and blog posted to get it going.

Awesome month, here we go!

Motivation, GET YOUR GAME GOING.

No matter how "positive" a person is, you know somewhere in your life while pursuing your awesome dreams that will eventually turn into reality, you need a little help of it.

 Its call MOTIVATION. I'd have to admit I requires motivation to go on.

 Well, not just in workout or exercise but in life! Here are some of my favorite sites/Facebook page that provides awesome motivation that could possibly bring yourself closer to pursue your goals/dreams/resolution and about anything you want.

1. Cut and Jacked

My favorite, especially when it comes to their FaceBook page with motivational posters.

Wow, excuses, you even have one?

 2. Reality of Healthy

This tumblr blogger post motivational quotes that is interesting enough to give you some realistic advises and/or, perhaps, reminder (in my case) that really helps one at a time.

SMILEEEEEEEEEEEEEEE =)

3.Live Life Happy

Simple text with vibrant, mood cheering quotes that could uplift and pat your back when you face difficulties or people letting you down.

Being yourself is never overrated. Like, seriously.

4. Bodybuilding.com

Awesome physiques transformation an interview have really motivate oneself. Check out their before and after photos!

Ectomorph, you say?

Hope "liking" and/or check out these sites really helps motivate on whatever you're doing or going after.

As for me, I'm motivated by this now.....

llololoolololol

I remember seeing this poster during college days when I'm with my roommates - Hana and Joanna (Chin) we had a great laugh. Now to think about it, this actually applies at times ;)


Sometimes taking pics of myself doing exercises that are difficult at some point of your life gives you that self-accomplishment to help push yourself further.

My full bridge gets alot of "motivation" going.

Round house kicking with Kinabalu Fighters, the most awesome kickboxing club.

What drives you?

 One last thing of this post, DO hang out with similar minded people that pursues similar dreams as you will find it more motivating to be closer to your goals.

Personal Training with Jna

A little introduction regarding "personal training" by yours truly, especially to those who wants to experience the results, success and happiness they get from fitness.

Heidi Klum and her personal trainer, David Kirsch.

Personal training is a service by a trainer to a client who are in need for guidance, motivation, and support towards their fitness (and wellness) goals.

Yea yea yea, you don't want tl;dr. Okay, I'm won't go essay writing for this post (but when I do, I'd make sure its legit) but I'll just briefly let you know what's happening during the sessions.

Liz, one of my lovely client ;) she had knee surgery before and it ain't stopping her to train.

I always start with the first session with a brief talk, regarding client's goals, whether they are general or specific goals e.g. aesthetics, fitness, gain knowledge, lifestyle improvement, etc. Then,I will conduct a fit test on all clients, to check on their fitness level so I can proceed with customizing programs for each client to meet their goals.

Everyone deserves to be fit. This is the reason why I train in the first place.

Specialties:

·        Toning & Shaping

·        Healthy weight loss

·        Lean build program for custom for both men and women

·        Cardio/ Circuit/ Interval/ Core Stability/ Plyometrics/ HIIT

·        Athletic & Sports specific - conditioning

·        Low Impact for joint care

·        Lifestyle Improvement

Drop me a line at CoreFitness, City Mall if you would like me to guide you personally towards above results . 088-448119

PUSH Fitness Goals 2012

Happy wonderful New Year 2012! Yes!

Remember previous post I've given a link to LeanBodyLifestyle on how to set a SMARTER fitness goals.

So, perhaps now you already have a certain set of goals and plans to achieve in this awesome year.


But, question is, how BAD you WANT them?


Here is some of the fitness goals, set by yours truly, to fulfill this year:
1. PUSH class to grow (to encourage more people to challenge themselves to a higher intensity exercise and to be made available at more than just CRUZ Fitness)

2. Complete a 10km marathon with a speed that I can impress myself(yes, I hate running. and this is a freaking challenge for me and i shall start training myself soon).

3. Experience more of other sports and workouts I never tried before.

4. Able to do full-form pull-ups, explosive push-ups, wall-free headstand and float (swimming-float).

5. Help family, friends, and clients to achieve fit, positive, and healthy lifestyle

6. Get myself slender, leaner and tone body for a fitness-model-like photoshoot as self-motivation and a gratitude to BodyRock.tv which in hope would also motivate and inspire others as well.

7. Get fitness trainer certifications - aiming for two.

8. Get more fitness gears (perhaps I should include a wishlist for column too).

These are some of my goals to attain this year, let's make this possible! Along with yours too!

No. no. I promise won't shout like that if I train you. lulz.

Wish you a wonderful 2012 ahead!

A little geeky-side of me - my fit Master Chief model.

December Jolly PUSH: 5 Tips to get and stay in shape!

 December is approaching and we're just a month away from 2012.

Is getting 6 pack one of them? ;)

 So, what do you want for this Christmas or wish to accomplish before 2011 ends?

Don't just conclude "2011 SUCKS" yet coz shit happes and just because its near to the end but doesn't mean its over. Appreciate it and strive for happiness and goals!

Its still possible to get into the fitness vibe. So now I have a captain obvious few simple tips for you to stay in shape throughout this jolly and happy season.

Tip 1: Get a shovel and start digging out the snow. Heh, Just kidding! Lulz. Get enough SLEEP.

Yes, you heard that! Not only it gives your body rest but it is also essential to good health and weight loss. When you sleep, your body produces a hormone call leptin, which plays an important role in energy intake and use of it, thus, relate to fat metabolism. If you don’t get adequate sleep, the amount of leptin produced may not be enough to control the appetite effectively. Lack of sleep can also cause the production ghrelin, a hormone that can increase appetite and may cause overeating. You don't want this to spoil your plan in keeping that smexy body.

Random cute white girl model found on teh internut: "I can has shovel snow as ma workou- Mother of Gawd...Jna... YUNO snow in KK?!"
Me:"STFU and squat!"

Tip 2: Interval Trainings. BOOYAH! Come join PUSH class aight!

Been there, done that. One of the most effective fat burning workout is using interval training, especially when the exercises incorporate with plyometrics and explosive body-weight movements. Let me introduce one of the most basic example of interval training call the Tabata training. It's only 4minutes, you just need to set 8 rounds, each round 20seconds of interval with a full intensity workout then 10seconds rest then follow by another 20seconds intense workout, then 10seconds rest and so on.. The exercises? You can just jump rope, jumping jacks, mt.climbers, push-up, squats, sprint etc. You can make it as variant as possible! Seriously, come join PUSH class, you can hear your fats crying, literally.

Lean Santas doing some jumping jacks shatz, what are YOU doing?

Tip 3: Weight-training. Dumbbells, Kettle-bells, Jingle-bells, just-grab-something-with-weights.

B*tch, please. I just gotta tell all the ladies, girls, women, DO NOT BE AFRAID OF WEIGHTS. You can be afraid of me typing with CAPS but I swear weights is your best friend for shedding those pounds, sculpting you a sexy slim body. Grab some water bottles, shove books in your backpack and wear them while training, take your food cans, use them as weights and start! Start with light-weight, then work your way up to heavier weights. Let me tell you, heavy weight trainings the best to get lean and mean. Not bulky, you have no testosterone no matter how many times you watch The Expandables or Chuck Norris' movies.

What it says.

Tip 4: DOWN WITH A HYDRANT OMG I'M SO THIRSTY. Yes, Drink your water.

Your body, is made out of 75% water, include those in your muskels (muscles). After all the sweaty trainings, or even having your rest day (tell me, you urinate, right? right?), rehydrate yourself. Tea, coffee, juice, soda and all that sugary shatz doesn't count (exceptional to those serve as post-workout energy drinks). You gotta drink your pure water, be it reverse osmosis or purified or mineral, down that water, LIKE A BOSS.

*Gulp gulp gulp gulp* This is one intense workout too!

Tip 5: Eggs, meat, bean, whey, soy, casein,........ EAT MORE PROTEIN LAH!

AMINO ACIDS POWAHHHH!!! Not just building and repair muscles-bones-blood-body organs, but it also speeds up metabolism! Whether you're taking it from food or direct supplement, make sure you get just enough protein (not too much, otherwise got wasted. You know, the "meanwhile... in Africa..." thing). Also, it makes you fuller! Try adding more protein and cut back on carbs (carbohydrate) if you really wanna shed off those pounds of fats and get stronger at the same time.

Protein goodness

There are my simple 5 tips for you. If you're already doing it, good job, REPEAT!

P.U.S.H Interval Cardio Training DECEMBER Schedule:

3rd Sat - 1pm - 2pm (1hour)
4th Sun - 11am - 12pm (1hour)

11th Sun - 9-11am (2hours)

18th Sun - 2pm-4pm (2hours)

24th Sat (Christmas Eve)- 10am-12pm (2hours)

Monthly fee - RM100 / Student RM80
Walk-in - RM15 per hour (2 hours class RM30) / Student RM10 per hour (2hours class RM20)

Looking forward to train you!!