5 Activities To Achieve A Productive Weekends in Malaysia

Happy Merdeka Malaysian! It's been 58 years Malaysia gained its independence!

I love Malaysia due to many many reasons, I hope that our country will improve politically and financially in the near years! It's saddening to see how a beautiful country is on the verge of dying due to a corrupted government. =(

The purpose of today's blogpost is not to speak of the current political situation, am here to enlighten you with a few activities to make your weekend a productive one. :)

Alright! To be frank, my favourite weekend past time is to sleep, eat and to catch up with my Korean series/English series but, I really need to change this lazy lifestyle of mine.

Have thought of a few things which I would really love to do if I'm not over-ly exhausted. LOL

Being quite an active/adventurous?! person, most of the activities suggested involve going outdoor or under the sun. 

Here we go:

1. Hiking

I have went up Broga about 5 years back with my collage mates. Nothing very extreme, was a great workout. Climbing up in the dark to only realise that it was quite steep when we had to come down. HAHAH

Other than Broga Hill, there is Bukit Cahaya (Bukit Sapu Tangan), FRIM & Bukit Gasing! Hope my high school mates are up for all this hikes! 

2. Skytrex

Visited the Shah Alam Skytrex more than 5 years back, did the extreme one! Had quite a blast the last time, really looking forward to do this again! 

Have a few friends who used to work there, hoping that they could bring me in for FREE.. hehehe!

You could also rent a bicycle there and cycle around, it's quite a huge piece of land.

These are my college mates which I have already lost contact with. =( 

Really miss those days where we hanged out quite a bit!

3. Rock Climbing

I haven had the chance to do this! Everyone have been telling that your upper body must be very short if you are short! No surprise, Sam here is super short if you have met me in person. 

I don't know if my upper body is strong enough with all the weights training previously and arms workout from Kayla's program. Gotta find a day to try this out with my friends. :) 

Let me know who is up yea?!

This picture extracted from google is of the indoor rock climbing at Cyberjaya, there is one more at 1 Utama; Camp 5 but it's pretty pricey I heard and you need to be a member to gain access. boo~

4. Exploring Cave

Man, I would love to do this. Have not done any research on where would be the nearest cave to venture but if you have any suggestion. Do drop it at the comment box! 

Wait, just to make things clear, I'm not looking at Batu Cave ya!!! wtf lololol. 

I'm looking at caves where I would need to drip my feet into water or crawl through a dark hole. So "chi kek" thinking about it!

5. Water rafting

Oh boy, this must be the most adventurous one of the 5 that I have listed! Read that there is one at Selangor River and one at Ulu Slim, Perak! 

Pretty excited to try this out! :)

That's all folks! These are the outdoor-sy stuff I would love to have a go at within this year! Let me know if there are more crazy fun stuff to try! :)

p.s: NO PAINTBALL kthxbai

Signing off,

Samantha Tew

Kayla Itsines Week 1&3 Wednesday (Arms and Abs)

Finally had time to finish up my 2nd workout video!

I was just checking out on more fitness stuff, so I googled up Insanity. *jaws drop* I don't know how my friend does that?!? She's insane, no wonder her body looks so so good! Her abs are so tone. The fastest way to lose is confirm Insanity already la. Kayla's programme is nothing compare to Insanity. Check it out if you have time.

Once i'm done with week 12 of Kayla, I'm going to try working on Insanity. Insanity commitment is even bigger. It's a 6 days a week workout and each session is about 45 mins. That's insane! I do not have that kind of energy and time to do that everyday man.

Today's video is basically upper body and core workout. It's a bit tough at the beginning after everyone can overcome that hurdle la if you don't give up!

Anyway, I hope you humble video would motivate or help you! :)

Signing off,
Samantha Tew

Slipping in 300 squats within your daily routine

People often ask me how I managed to exercise even after coming back from work. I won't deny that every other weekdays when I arrive home, my first thought would be to shower, have my dinner and lie on the bed because i'm so mentally and physically exhausted from waking up at 6.30AM daily to commuting to work for one and half hour each way and then spend 8 hours replying emails and attending to request and lastly commuting back home again.

I really wish I could just tell myself "forget about the exercise, lay back a bit la" and just go with what life have to offer but my heart tell otherwise. I would always feel guilty if I don't churn out time to workout or I would question 'where would all my past 3 years effort go to?'. That's why I never stop working out no matter how least of an effort I put in that day. There are days whereby I exercise just for the sake of exercising and there are also days where I go full force on myself. My reward after every workout would be a good meal!

Well, my guide on how to slip in a few squats on a daily basis. Squats and lunges is basically the only workout that doesn't look weird, does not require extra weights and it really gets your heart pumping. Each set consisting of 20 squats.

Here we go:

1. Showering

Shower time is the best time to squat away. While scrubbing your hair, do 20 squats! While squatting, it gives you more time to actually scrub your scalp clean. LOL. Stop to rinse the lathered foam away and then during conditioner time, do another 20 squats. That 20 squats is enough to get your heart pumping. Lastly, do another 20 squats after rinsing off your body soap.

So, if you shower twice a day, that would be double the amount of squats

Total squats: 120

2. Walking up the stairs

I have a total of 19 steps to take before I reach the top floor. Stop at each step to do 3 squats each. Lets say, you only do this at night before heading to bed.

Total Squats: 57


3. Brushing your teeth

A normal person brushes his/her teeth twice a day. While waiting for your teeth to finishing brushing, wtf.. do 20 squats lo.

Totals Squats: 40

4. Using the hairdryer

It takes about 3 - 5 minutes to dry long hair, not asking for 2 or more set or squats, just do 20 while you are waiting for your hair to dry.

Total squats: 20 - 40

Finally!

5. Before turning off the light

Get your bump out of your bed to do 2 sets, it's really easy, not much effort to do so also before you call it the night.

Total Squats: 40

To sum it all up, if you can commit to doing squats during those time that I have mentioned, you would have easily scored a whooping 300 squats a day, which is enough to help firm your ass little by little. wtf lol

I don't think you have an excuse now, do you? Just slip in 20 squats while you are doing all the above.


Signing off,
Samantha Tew

Onto a Healthy Lifestyle

Hello All,

I'm back again, this round with a video i spent so much time on. I had my fair share of video editing back in Uni, but man I completely forgotten how tedious it could be. 

I had weeks to complete a video assignment in uni but I kinda had to rush this to ensure I have content on my blog.

Two weeks back, I briefly mentioned on my Dayre that I wanted to record my workout exercises/routine to keep track of what I'm doing. This can also serve as a guide for those who are in need of a workout program.

To be honest, the current workout routine that I'm working on is the Kayla Itsines Bikini Body Guide. You can find it here if you are keen to purchase! I have heard of friends who have downloaded the e-book but never commit till the end, so I suggest that you purchase it. Feeling the pinch on your wallet will eventually allow you to put your mind into it. :P

I came across Kayla about a year back but i didn't have the time to commit, I think it was just an excuse to not get down to doing HIIT exercises. I hate cardio activities, who doesn't? Many people who have committed fully on Kayla's program saw a major change in their body/lifestyle. Check out Kayla's Instagram for a glimpse of what her followers have achieved. Nothing overly extreme, no chunky bicep or glute, but a tonned abs if you really commit in terms of your workout and your FOOODDDD (which i fail horrible in the dieting aspect)

My workout necessities: 

Mat, my New Balance shoes which only cost RM170 (from Sports Direct), dumbbells 1.5KG (it's damn light) but Kayla's programme and a timer.

As Mentioned above, Kayla's workout are HIIT exercise; High Intensity Interval Training. 

Her program tbh is pretty simple if you are gonna compare it to Insanity AH. That is one killer program, never done it before but I have seen videos and heard of friend saying how much effort and commitment you have to put in.

With Kayla, you only need to commit 3x a week and each day 28 mins. There 2 circuit to accomplish and each circuit you are supposed to do twice at 7 mins:

Circuit One X 1 = 7 Mins

Circuit Two X 1 = 7 Mins

Circuit One X 1 = 7 Mins

Circuit Two X 1 = 7 Mins

Total workout time: 28 Mins *take 60 - 90s rest in between each circuit*

Sounds easy right? But it does keep you heart pumping fast and sweating dripping too.

Another part which you needa know is, Kayla's program for Week 1&3, Week 2&4, Week 5&7, Week 6&8, Week 9&11 and Week 10&12 are the pretty. Alternating the circuits for 4 weeks before you move on to the whole new program. 

Might get a little boring after a while so find a partner to work with you. I do everything on my own, my sis has no time for this shit! HAHAH wtf

Here is Week 1 Monday Leg & Cardio workout! :) Drop me a question at the comment section below yea if you have any, not an expert when it comes to fitness but I know quite a fair share of stuff. Picked up a lot since I started gyming 3-4 years back!

p/s: My video editing skills suck balls, damn abrupt the ending! DON'T LAUGH ='( kthxbai

The Kayla BBG workout, i wouldn't say it has zero toughness it in, if you are a total beginner completed 2 out of the 4 circuit is already a great job! But as you progress, you are able to see the changes it does to your body, strength and stamina. 

When i started Kayla in February, I couldn't event finish 3 circuit even though i go the gym very often.

The reason I workout is cause i consume lotsa calories on a daily basis, more than what a woman should, so i need to burn off the extra calories to not out on weight, It work perfectly well. I stopped Kayla at week 6 in May for a month and i gained a few pounds and that was how I realised that Kayla works really well for me!

At one point, I did control my food and consistently worked out, managed to achieve a little bit of ton-ness, but after that, I simply control fatty food again. e.g.: KFC McD etc. lol

I'm currently at week 7, 4 circuits isn't that tough to me anymore. When i arrive at week 9 - 12, would definitely let you know if the workout is tough or not la. :)

In the meantime, go get your Kayla e-book and start working out together guys! Having a fit body leads to a healthy mindset too.

Not sure when would i be free to record, edit and post up the next workout. Will try my best to record and edit them during weekends! 

Signing off,

Samantha Tew

Women Who Lift!

I have this question that has been lingering in my mind for quite a while now.

Well, you see, these day people no longer stereotype that the gym only belongs to the men. Women these days hit the gym equally as much as men do! Right?

There are two main purposes why a woman would hit the gym:
1. To exercise; have a healthy lifestyle

2. To tone up; build muscle; become physically stronger

To me, i hit the gym for the second reason. I want to look good yet enjoy all the good food I can get out there. I wouldn't say I work out very very hard but when it comes to lifting weight, I go ahead and take as heavy as I can, I'm constantly challenging myself to add on extra weight when i hit the gym.

Legs exercise happens to be my favorite workout! They always say squat like a Bitch, and yes, I do squat like a bitch! I have a number of friends who constantly mentioned that i have nice butt. HAHA. Nice butt doesn't come so easily man, it comes with almost 2 years of constant hard work.

As for deadliest, I'm able to lift 40KG +- (3 sets of 8 reps) without any sort of support and I'm still thinking of reaching 50KG by end of the year, which is less than 30 days away.

Unfortunately, my most hated routines are those targeting the chest! I hate chest day and sometimes i even choose to skip chest day.

Well, enough of all those, here comes my question!

Are men generally more afraid of women who lift?

I have had men telling their friends not to mess with me because I'm stronger than how I look. I mean how afraid would a guy be to say such a thing. HAHA.

My strength is equally as strong as my bf's strength. He used to swim for the national team but have not been training for the passed 4 years. Sometimes when we wrestle, he have to use all his force to take me down. HAHA.

So, guys, let me know what you think? Would you date a woman who lift? Would you date a woman with rock hard muscles?

Do reply to me yea, would love your opinions! =)

Thank you!!

Signing off,
Samantha Tew