Sorry I haven’t been updating the blog or Fito. Every once in a while when I am coping with stress and/or change, I seclude myself from everything and everyone; with some exception. I continued to gym, focused my time on restoring some missing pieces, and did things that brought me comfort and that I enjoyed.
Plenty of updates coming soon; Copenhagen, recipes, WODs, new PRs and Penang. Flight leaves in 3 hours, best get packing NOW xx
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After two weeks of non upper-body action due to my wrist injury, today’s seven rounds of barbell complex supersetted with dead lifts felt fantastic. I’ve missed the intensity of back-to-back compound exercises, and may have been foolish performing this hardcore “rehabilitation” of my damn wrist – but tomorrow will tell. Now that I’ve tasted that desire for endorphin and adrenaline rush once again, this has propelled my hunger for more.
Having to deal with a lengthy tennis elbow recovery followed by a sprained wrist, I have lost gains of all annoying sorts. This has been an emotional journey; tossed aggressively in a whirlwind of anger, denial, frustration and impatience. Despaired I was, but there is no way I could ever give up! I maintained my fitness with alternating legs, core and cardio days.
This post reiterates the prime reason why I started this blog. Firstly, I wanted to be fit again (and get off alcohol), then I got addicted to the iron and wanted to gain maximum strength… then I got injured… and I got injured again. It was depressing but this is a journey of getting it right, and I’m on it. Stay determined, know when to rest, never lose sight of goals, belive in myself, aim for the impossible; everyday I will continue to wake up and kickass. Ok I’m going to keep things fairly simple from now – I just want to look good naked. Weighing scale?! Screw that shit, strength is the new scale. Ignore the thinking-out-loud here 
Mediocrity is for normal people. We mad here, we stink of sweat and breathe greatness. My goals are built on details, and now I’m learning to pay attention to specific details that will help me achieve and define success – by my standards. What are your standards? Discover what you want, uncover the purpose and cause for it and concentrate on the bloody efforts. Motivation before a workout comes from one place and one place only – from within ourselves.
For me and my readers: Set goals now. There’s no fundamental secret to success because the formula to success is straight-forward. Fact. Result comes from hard fucking work and sweat. There’s absolutely no science behind this success; as many reps you die from, as heavy as it crushes you. Push harder beyond exhaustion and you will be rewarded with a new found energy. Stay hungry for the pride and accomplishment – and wake up feeling rejuvenated than ever knowing that everyday WE ARE GETTING CLOSER/STRONGER/BETTER.
P.S/ Be the best you can be, or else why even bother trying? Dig deep and delve into the unchartered realms. How tough are you in all honesty? One’s mindset is the greatest enemy, next to inevitable injuries 
Ok, I’m off noww, ta! I’m busy getting stronger
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Beautiful women with gorgeous bodies I would nomz all day!
Posted in Fitness Motivation
Where? East Coast to Changi
Distance: 26.35km
Time: 2hrs 5 mins ( previously 50 mins)
Truth is, I am a wobbly cycler. I’ve done long-distance off-road cycling through and around forests proper with hills, thrills, bumps and bruises but I just don’t do well in narrow spaces. Despite my occasional shimmy and shake (when cars zoom by), I still believe I have stellar bike handling skills haha… although I know S would beg to differ.
I love the East Coast Park and enjoy the sounds of waves and fresh perennial sea breeze against my skin as I cycle. Cruising along this 15km of scenic coastline probably is my most treasured urban getaway from the hustle and bustle of the city. There’s something about the swaying coconut palms, the nicely lined Casuarinas and Sea Almond trees that adds so much beauty to the whole experience.
FYI: So we’re a tiny red dot on the world map, but as a citizen of this Garden City highly laden with stunning parks, gardens and greenery; I am proud to share that we have about two million trees planted along roadsides, in parks as well as protected nature areas. Not bad considering we have a population of 5.3 million people, and one of the highest population densities in the world don’t you think?
I’m in love with the great outdoors, and if I could, I would run barefooted, cycle topless and swim butt-naked; inspired by the beautiful surrounding of lush greenery and the invigorating fresh air. I also notice that my mood significantly improves (even while hungover), with any outdoor activities/training. To top it off, every minute spent outdoor exercising saves electricity from overworking the machines at the gym; an immediate benefit to the environment.
Note: Do not surf Fito while cycling. I crashed my bike in a bloody embarrassing way while checking out sexy photos of my fellow Fitocrats on my mobile. I ride my bike in (short)dresses and flip-flops. Yes, I’m one of those. Lesson learned? Wear pretty panties!
Some people don’t like cycling. Some people don’t like cyclist. Some people think cyclist look gay in their outfits and helmets. Don’t be a bike snob, and get your cycling legs on! There’s nothing quite like bike touring around to get in touch with nature while having all the time to contemplate life, and have peaceful sleep after. The harder the ride, the better; suffering builds character. Rain or shine, long live the bicycle!
Here are some photos I took with my iPhone:
Posted in Girl, Work That Effing Body
“I love my city’s lively ways,
Warm sunny days,
Sights and sounds, special tastes that add up to this place,
I love my friends my closest ties,
Now I finally realise,
When it feels this right, you know that it’s love at first light.”
- Lyrics from 2012 National Parade Song
AUGUST — the month of patriotic zeal as the nation awash in a sea of red and white National flags flapping gaily outsides shops, buildings, houses, cars, etc. Out of curiosity, I had to look up images from our very first ND; had to contrast how far we have come as One People in this modern day Singapore.
[image via blogs.nlb.gov.sg] Singapore’s 1st National Day Parade in 1966
[image via geomancy] Raffles City in the 1960s. AIA building was the tallest building in SEA at that time? Wow, I didn’t know that!
[image via Photobucket] Singapore River by Clarke Quay in the 1960s. I wish we still had sampan boats like that. Instead now, the Singapore river is used to ferry tourist to view the sights and scenery along the river.
Made up of a diverse people comprising different races, religions and languages making up a melting-pot of varied perspectives; Singapore possess a unique culture, one of a common heritage and a shared identity. A nation built together through common ideals and indomitable spirit; we are united as one people, as Singaporeans… or at least that’s what I am told to believe. Happy birthday Dear Singapura!
This year’s theme for NDP calls for Singaporeans to reflect the meaning of their love for the nation as well as to give thanks to the finer things that make this island our home. Spending half my life away from Singapore, I took this time to rediscover and remember what I love best about my home – such as food, the multicultural society, and also the rapid progress of the nation. A great theme that I’m sure resonates with Singaporeans from all walks of life.
So I spent the day sinking my teeth into a wide variety of delectable kuehs, cookies and tarts celebrating my Peranakan roots, om nom nom nom! Had a refreshing swim and splash with a bunch of cheeky lil monkeys (Mischa, nieces and nephews) while the CH-47 Chinook Helicopter carrying the Singapore flag escorted by Apaches flew above us–oh, what an exhilarating sight that was!!
Flag of Singapore fly past the Marina Bay Sands in an iconic salute to Singapore’s independence.
[image via xin.msn] Majulla moment
[Image via ChannelNewsAsia/Lynette Phua] F15 and F16 fighter jets in a flypast of the Marina Bay Floating Platform.
[image via xin.msn] “1A dance during the pre-show by Singapore Armed Forces Music and Drama Company ”
2012 marks 45 years of National Service (NS45); a national institution (the backbone of Singapore Armed Forces) that reflects and reinforces the spirit of loyalty and resilience of our nation. Generations of NSmen have served with pride and honor and NS45 reflects this multi-generational duty of Singaporeans to ensure the peace, security and progress for our nation.
[image via ndp.org.sg] Annual crowd-pleasers include the Presidential 21-Gun Salute (above) and the ‘Salute to the Nation’ move executed by eight Republic of Singapore Air Force (RSAF) fighter aircraft.
This year’s parade was celebrated with traditional ceremonial delights such as the march and feu-de-joie, followed by the Majulla Moment (raising of the Flag Of Singapore) by our NSmen, the unique 21-gun salute by the Singapore Artillery, the Onward March to the stands, and the City Marchpast to Marina Bay Sands. In commemoration of NS45, a new drill was performed with aerial flypasts and performance by the Police Coast Guard and Naval Divers on boats, as a salute to NS45.
[imagie via xin.msn] “As part of the ‘Salute to NS45′ segment, four Republic of Singapore Navy (RSN) Rigid Hull Inflatable Boats (RHIB) kick start the sea display with high speed manoeuvres.”
[image via xin.msn] “2 F16D Fighting Falcons performing a shackle manoeuvre by crossing each other’s flight paths, displaying the skill of the RSAF pilots.”
[image via xin.msn] New marching elements this year
[image via xin.msn] Onward March; Closing the parade march. Usually executed by SAF and Home Team servicemen, this year it was executed by participants from 10 uniformed group contingents made up of our Secondary School students.
The celebration continues with a splendid show of Singapore’s greatest technological advances executed in the form of stunts and cinematic storytelling retelling Singapore’s history. My favorite part every year– the art performances that ‘celebrate life’ in our multicultural island nation; highlighting social cohesion as well as racial and religious harmony.
[image via xin.msn] Multi-ethnic performance. A dialogue between a tabla player, gambus player, a Chinese opera singer and a pianist performing side-by-side.
[image via xin.msn] Dragon boat display with rowers paddling en masse to a single drum beat, emerging from the Marina Bay waters collaborated with performers on stage forming a fiery lion’s head with flaming torches to symbolize the Singapore spirit.
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Posted in Fitness Motivation, Girl, Work That Effing Body
Tagged exercise, Fitness Motivation, weightlifting, women
So my workout buddy (JVinnyHall) is on his way back to NYC for two weeks. I burned a DVD with some stuff and wrapped it in this personally drawn doodle paper for him (for holiday workout motivation):
My friend Bill once said, “Not every one knows what the Clean and Jerk is, but hell, no guy can deny not knowing the opposite.”
Thought I’d share
Posted in Fitness Motivation
While most people find these exercises challenging; this BAMF can do weighted pull-ups with my BW, 20 reps squats 2 x my BW, 100 burpee pull-ups, swim for hours on, etc! Awesome strength & endurance R.E.S.P.E.C.T.
Show some love and let’s keep motivating each other!
Here’s a peek at his Barbell Squats today:
P.S/ Everyone should wear their seksi beachwear to the gym x
P.P.S/ Blurry ass = in-action deeper squats?
Starting point
This is how we roll on our rest day…
Who: Me and workout buddy JVinnyHall
Where: 9.5km escape into nature hike with patches of uneven, undulating terrain from Venus Drive to MacRitchie Reservoir Park.
Equipment: Loaded rucksack with dumbbells, extra plates of iron and multiple 1.5l of water for total of 0.23 x Bodyweight (Note: 1l of water =1kg)
** The backpack I thought was the easiest and best way to go for the weighted hike. Unlike a preloaded vest, a loaded pack pulls backwards and adds a great core muscle workout as well.
Mid-point. Another 4.5km to the water catchment. Sorry my iPhone takes such sucky pics, my lens is all scratched up.
No stranger to the Venus Drive-Macritchie trail, it was comforting to know what to expect wandering into this tropical rainforest all fancy with a weighted pack. The extra weights made the hike physically challenging mainly from the extra element of gravity and the intense tropical heat from the blistering sun. Weighted anything kicks ass because it is more challenging as your muscles and cadio system both have to work harder than usual.
Our hiking route took us through an exploration of different stages of primary and mature secondary forest. Was hoping to meet with more wildlife creatures, but we only came across a monitor lizard hah. Guess we were too busy chatting or just exhuasted from lugging the extra weight around to notice. Into MacRitchie Resevior Park, we came across little cheeky monkeys and beautiful sunset pink skies– what a great way to end the hike!
End of hike. J having a moment with a monkey.
A quick shout-out to NabilMotlagh, one of our inspiring teenage Fitocrats. Help encourage our teens to train harder and stay fit while motivating other teenagers to make the same choice. Lend your love n support by subscribing to his YouTube channel here.
The barbell squats is the best part of my day. Everyone should squat, squat, squat and squat some more!
So here I am now, a couple of months since I broke my iron virgin and started my journey on weightlifting . Quickly sucked into the iron game addiction, I soon just wanted to be freakishly strong. The barbell squats ranks as one of my superior favorites, but (I have to be honest) as I worked up to 100kg, my squats just weren’t squats anymore. Uh-oh!
I’ve reset them BB squats and been doing lots of ass-to-grass up down to 50kgs which is 1 x my BW. Increasing weights from now, I probably won’t aim to go into a full squat angle but will definitely always aim to break parallel because why the hell would I want to do a half arsed squat?
Where to buy a shelf-like perky ass? At the squat rack. How much pain will it cost? Work on punishing my leg muscles with the satisfying deep down pain of only breaking parallel at 100kg (2x my bw) squats can dish out.
When that day arrives, don’t come to this Tiger and say, “here kitty kitty”.
Form Check– “For reference this is from Rip’s Starting Strength. Only the two on the right are what he would consider as acceptable” shared by Engers:
Once again, just shut-up and squat!
Love, Jacqie xx
