Monday, November 17, 2014

My Daily Schedule (Workouts and Diet)

Kayla Itsines Bikini Body Guide Bodybuilding Girl Fitness Transformation

So this might not sound very interesting to many of you because it seems rather personal and not fitness/ health-related. However, ever since I embarked onto my Fitness Journey, fitness and health pretty much became most important part of what my day-to-day life is about. One thing I realize is that time management is extremely important - since most of us already have a busy enough daily schedule i.e. Work, school, and for some maybe both, and some with kids - it is not always easy to squeeze in extra time for workouts and meal preparation. 
Kayla Itsines Bikini Body Guide Bodybuilding Girl Fitness Transformation

So I thought it might be useful if I share with you how I manage and prioritise my time around my job, my workouts, my food and also my relationships with those around me.
Kayla Itsines Bikini Body Guide Bodybuilding Girl Fitness Transformation
5:15 - 5:30 am: Wake up, Check my Instagram and Blog and try my best to answer all the emails, comments questions from my lovely followers <3

5:30 - 6:30 am: Freshen up, Change into my workout clothes, Prepare my breakfast, Take photos of them 
(haha DON'T JUDGE. This is a key activity of my life now, so I can upload new food photos for y'all onto instagram/ here at my blog everyday <3)
Avocado Toasts Recipe for Breakfast

6:30 - 7:15 am: Transportation from Home to the Gym 

7:15 - 8:15 am: Workout at the Gym (For my daily workout routines, you can find the details at my earlier blog post:
Fitness Girl Deadlift at Pure Fitness in Hong Kong

8:15 - 8:45 am: Shower, Change, Put on Makeup in the changing room

8:45 - 9:00 am: Transportation from the Gym to the Office

9:00 - 12:00 noon: Work (Mid-morning snack at 10:30 am)
Pernod Ricard Asia Regional Management Trainee Programme

12:00 - 2:00 pm: Lunch and once a week - LISS (Yes I do LISS during my lunch hour - wearing my work dress with my sport shoes and power-walking around the mall/ along the harbour near my office. and yes many of my colleagues find me weird and crazy. But honestly, who cares (: my fitness goals are way more important than what other people think)
LISS - Low Intensity Steady State - Powerwalk along Hong Kong Harbour

2:00 - 5:30 pm: Work (Mid-afternoon snack at 4:30 pm)

5:30 - 6:30 pm: Transportation from the Office back Home

6:30 - 7:15 pm: Stretch/ Foam Roll/ Yoga at Home (these days I am also taking some classes such as Korean/ Pole Dancing)

7:15 - 8:15 pm: Dinner with Parents

8:15 - 8:45 pm: Prepare my 2 snacks and 1 lunch for the next day (to eat at the office), Pack my Gym Bag for the next day (More details of my eating habit and diet at earlier post:
Meal Preparation for Lunch Box - Clean Eating Recipe
8:45 - 10:00 pm: Study Korean (I will be working in Korea 3 months next year), Write some Blog Posts, Upload some Instagram Posts and etc

10:00 -10:30 pm: Phonecall with Boyfriend, Spend time with my dog and just relax
Cute Poodle from Hong Kong

10:30 pm: SLEEP TIME. Good night world <3

Friday night is normally a bit different - it is date night with my Boyfriend so instead of going home, we will go out for a dinner date - which is also my cheat meal of the week!
Asian Girl eating Escargots in Paris, France
I am more relaxed during the weekends - I still eat 5 meals a day and workout on Sunday, but I don't really have a specific timetable. I normally spend time with my family, my boyfriend and my dog (occasionally with friends), write up some more blogposts, learn more Korean, do some baking and cooking, try some new and fun activities around town, and that's pretty much it (:

Megatransformer at H-Kore in Hong Kong
Anti-gravity Yoga at Epic MMA in Hong KongScuba Diving in Hong Kong Open Diver

So that's me! Hope you find this post helpful to your fitness journey and subscribe to my blog for more upcoming fitness and health tips!

Emi xx


  1. Great info, Emi! I just started week 2 of BBG and have found your blog/insta to be really inspiring and informative. My job starts at 0730 and runs to 1600, so getting in a LISS workout during lunch is a great recommendation! So glad you started this blog :)

    1. Thank you Candice! I am so happy that you find my posts helpful xx Good luck with your fitness journey too!

    2. Just admiring your work and wondering how you managed this blog so well. It’s so remarkable that I can't afford to not go through this valuable information whenever I surf the internet! Danette May FREE DVD

  2. Hey Emi!

    I'm so excited I found you via Insta from BBG's tags. Want to say that I feel super inspired by you and your progress! You look great! I was actually really surprised to find out that you live in HK since I rarely see fitness bloggers/IGs that come from there.

    A little background about me, I was born in Macau, moved to the States when I was 5, but studied abroad in HK in college and loved it so much! Seeing that you're from there kind of gives me a glimpse of what my life could be if I lived there, which is awesome. Are you an expat or are you a HK native?

    Anyway, love your journey girl, keep it up! Would love to see you make some healthy asian recipes!!


    1. Hello Shelly! Thank you for your kind words! I was born in canada but grew up in hong kong, you can find out more details about me under "my story" page here on my blog(: thanks girl!

  3. Hello Emi!

    I first stumbled upon your Instagram back in September, I was amazed by your 4 weeks transformation photo back then and showed that to my sister. But now you have amazed us with even more transformations and you are such an inspiration! :)

    I tried out the first exercise from Kayla's BBG and as a person who never really exercised much, I found it really hard and tough. I experience muscle pain and it was difficult to convince myself to go on. Would you mind sharing how were you able to keep on working out when you first picked up BBG?

    Thanks a lot and I really appreciate your blog and sharings! So much inspiration :) Hope you have a good day!


    1. Hello Jess.

      Thank you so much for your kind words, means a lot to me (:
      For me, it was difficult but if it's not challenging, it's not working right? The fact that it was difficult for me motivated me even more to get stronger. Hope this helps and you can also find some tips from my post: (:
      Good luck with your firtness journey!

  4. Hi Emi!!

    Is this what you ate during the weightloss period or is this maintenance? And do you strength train 4 to 5 times a week and so LISS once a week?


    1. This is during the weight loss period - now I am a lot more relaxed with my diet. You can find the details of my workout routines here hope it helps! x (yes one LISS and one HIIT now as suggested by Kayla in BBG2.0 )

  5. hello emi!
    i stumbled upon your instagram account a few days ago. i got so motivated after looking at all your amazing photos and with your great body you have right now. i would like to ask if you did any extra cardio apart from the Kayla BBG program during the 12 weeks.
    stay fit and motivate all the girls out there with your great transformation!
    melissa :)

    1. Hello - thank you!! I did the maximum number of cardio sessions that Kayla stated in her guide (i.e. the number of LISS and HITT) and for me I think that's already more than enough! (: xx Good luck with your fitness journey too Melissa xx

  6. Yeah dear!! It is really interesting for us. You have so fit body dear, I wish I can also get such great body. Your blog is really useful and helpful for me to make my schedule. I will follow your tips and I have started doing yoga workouts in my gym too, to get body like as yours.

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  9. I think ORB was a great way to motivate us to get to our goals - it seems like it went by so fast! I am not to my goal but like the giveaway tank says - Giving up is not an option! =) ... I think y'all should do another challenge so I can try harder and be able to post a "results" post =) Either way you and Leigh Ann are awesome for doing this - great job girls!! =)

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