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.

Merry PUSH Christmas! - With 5 days to Christmas Exercise Challenge

Okay! Starting tomorrow, its only 5 days til Christmas! OMG OMG those foods I'm gonna binge this season!

OLIN! so many TARPS (inside joke, long story short it refers to "junk/sugary/sinful/simple-carb packed" foods).

Well, afraid not! As long as you have been following the 5 tips to stay in shape since beginning of Dec and until now, you're fine.

Get presents yo. If you wanna give me something, a pair of 20oz boxing gloves will do, temakaseh!

I already got myself a present anyways, its le Gymboss. Essential stuff as a BodyRocker ;)

BUT, that's not all. I'm here to give an extra top-off exercise challenge (meaning, if you do your regular workouts, this will be an add-on to it. ESPECIALLY for those who don't exercise at all, you gotta try this.) Work for it! So you can enjoy your jolly Christmas meals!

Let the countdown begins -

5 Days Exercise Challenge! No equipments! No Excuse! Just YOU

20th Tuesday Exercise:

High-knees 100 reps (50 each leg)

Beginners can march without jumping, but get your knees up!

One leg wall-sit (each leg 1 minute)

Beginners can start with both legs supporting. Try do 2 minutes with a short break in between.

21th Wednesday Exercise:

Lunges 50 reps (25 each leg)

Beginners just do step-by-step lunges. Normal do jump lunges. Advance can add-on weights.

 Squat (2 minutes, stop your timer if you rest then continue the timer until you get a full 2 minutes thigh burning!)

Important note: Make sure you're sitting back while you knees don't pass your toes.

22nd Thursday Exercise:

Side jump lunges 100 reps (50 each leg)

Beginners don't have to jump, just step side to side touching the floor as fast as you can.

 Alternating side planks 50reps (25 each side)

23rd Friday Exercise:

Mt.Climbers 100 reps (50 each leg)

Sprint, hop, twist. You name it, variety mt.climbers are sweet. But if you're starter just stick to the basic running climb.

Tricep dips with alternating legs up 40 reps (20 each legs) - Dip as you place your leg back on the floor and go back straight while switching the legs.

Beginners - you can dip just a little, or do a regular tricep dip like the following using a chair/bench/something equal to sitting level.

24th Saturday Exercise (Its Christmas Eve!):

JOIN PUSH CLASS for 2 Hours!


10am -12pm at CRUZ FITNESS & Fight Studio.

And for those who can't make it, do the following - Time for some abs action. psst, PUSHers, if we have extra time we'll do the following ;)

Toe touch crunches 100 reps

Plank for 5 minutes (including rest, but please keep your rest to a minimal)

Beginners can do this. Oh no you didn't, fitness junkies, please do the normal ones i.e. on elbows.

I used Zuzana as workout demonstration for this blog. However, as soon as I get on a good smart phone, I'll post workout as myself mmkay? Let's make it 2012 resolution ^_^

So what about 25th Christmas ?????

Freestyle 100!!!!

Wait, what? Yes, you can choose a form of exercise to do it on a 100 reps. Example - 100 Jumping jacks, 100 Burpees, or 100 of any above exercises I've mention.

Run, Santas, Run~!

 Or a 100 meters sprint. Be creative.

Most importantly, you enjoy your Christmas. No guilt on cookies, pastas or fruit cakes, oh puhlezz be jolly. However, always keep in mind, don't overeat. I mean, its obvious when you feel full right?

 Just stop it and go sing some Christmas songs or shake it off.

 Here I sign-off from the post.

Merry Christmas!!!

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!!