Monday, March 16, 2015

KEA- Surf Wear x Active Wear x Pole Fitness Wear


Having mad love for the beach and the sun, I am always looking out for good swimwear. You see, it is not easy for me to find suitable bikinis that are fancy looking but fit me at the same time because unfortunately I am not blessed with big (or even medium-sized) chest and a lot of bikinis either make me look boob-less like man or they just do not fit well - and can easily come off especially when I do any water sports/ activities that require a bit more movement. I am therefore so grateful that I came across KEA (www.keagear.com) before my beach holiday at Vietnam - I finally found beachwear that fit me perfectly and no matter how much I moved, they STAYED on my body - I have never felt so safe on a beach haha. It is mainly because KEA is designed especially for surfing - and therefore are very safe for any water activities. They use high quality italian fabrics that offer excellent UV protection and also compression technology. The best thing is - not only are they safe, they LOOK GOOD. It is not very often that a super safe and comfortable swim/surf wear is also fancy and fashion looking.

I am not a surfer chic, I never surfed before but I did try once in Vietnam - even though it was a big fail, my KEA was good on me - it was just my skills that were bad.


My favorite favorite thing about KEA is that because the surf wear is so comfortable and safe that I can also use them as active wear for my workouts as well as pole fitness wear for my pole dancing!

Hope you enjoy reading about my reviews on KEA surf wear xx

Emi
@stayfitandtravel

Sunday, March 8, 2015

Updated Workout Routine V2


I know that I only wrote my updated workout routine not too long ago (http://stayfitandtravel.blogspot.hk/2015/01/updated-workout-routine.html) but it was written when I was about to finish the BBG2.0 and things changed after I was really done with the guide. :D I found new goals and also discovered new guides that I was very happy to incorporate into my new workout routines - so I thought I would share with you my most updated workout routines here!

Basically, the main new workouts in my routine would be the Joe Manganiello Werewolf Workout Guide that my boyfriend is also currently doing. I do not follow his guide strictly i.e. the amounts of workouts in one week, the days of the workouts and etc  - instead, I incorporated his workouts into my own to better fit my schedule and also my body and goals.

His workout guide consists of 6 weeks of exercises, each week with 6 days of workouts. The format is as follow (each of them takes 45-60 minutes)
Monday: Legs and Triceps
Tuesday: Chest and Back
Wednesday: Deltoids and Biceps
Thursday: Legs and Triceps
Friday: Chest and Back
Saturday: Deltoids and Biceps

In addition, he also has an Abs program on top of these workouts that consists of 2 routines for you to choose from, plus cardio which is essential for those who want to have defined abs. 

As you can see, his workouts are quite a lot and it is not possible for me to follow everything because I still want to do some of Kayla's BBG workouts and I also need to pole. I am also trying to workout only 4-5 times a week in order to allow myself more free time to focus on other priorities in life. 

So below is my custom-made workout routine for myself :D it's been a couple of weeks already that I have been on this routine and I am loving it! I love weights, I love trying all these gym machines, I got a lot stronger within a short period of time (for the first time throughout my fitness journey I can now do a full pushup!) I do not get overexhausted, I still get to keep my abs workout and also to pole! I am not sure when I will have a new workout routine again but I can say that I am happy with this one right now (:

Week A

Monday
Legs & Butts workout (from one of my favorite BBG babes: www.instagram.com/chantelraye)
Leg Press 15 reps x 3 sets
Leg Extention 15 reps x 3 sets 
Hamstring Curl 15 reps x 3 sets
Squats 15 reps x 3 sets
Dead Lifts 15 reps x 3 sets
Walking/ Stationery Lunges 26 reps (13 reps on each side) x 3 sets
Optional: 10 minutes Abs workout (my fav 10 mins Abs workout can be found here in my previous post: http://stayfitandtravel.blogspot.com/2014/12/my-favorite-10-mins-ab-workout.html)
Optional: 45 minutes Deep Stretching 

Tuesday
10 minutes Abs workout
1 hour Pole Dancing Class
1 hour Flexibility Class


Wednesday
45 minutes LISS - Stepmaster
Joe's Abs workout Routine 1
Optional: 45 minutes Deep Stretching 


Thursday
Kayla's Abs workout (I just choose from one from whichever week)
Optional: 45 minutes Deep Stretching 

Friday
Joe's Chest & Back workout
Optional: 10 minutes Abs workout
Optional: 45 minutes Deep Stretching 

Saturday & Sunday
15 minutes HIIT - Treadmill
Joe's Abs workout Routine 2
Optional: Pole Practice
Optional: 1 Hour Dance Stretch class
Optional 10 minutes Abs workout
Optional: 45 minutes Deep Stretching 


Week B
Monday
Joe's Legs and Triceps workout
Optional: 10 mins Abs workout

Tuesday
10 minutes Abs workout
1 hour Pole Dancing Class
Optional: 1 hour Flexibility Class

Wednesday
45 minutes LISS - Stepmaster
Joe's Abs workout Routine 1
Optional: 45 minutes Deep Stretching 

Thursday
Kayla's Abs workout (I just choose from one from whichever week)
Optional: 45 minutes Deep Stretching 

Friday
Joe's Chest and Back workout
Optional: 10 minutes Abs workout
Optional: 45 minutes Deep Stretching 

Saturday & Sunday
15 minutes HIIT - Treadmill
Joe's Abs workout Routine 2
1 Hour Dance Stretch class
Optional: Pole Practice
Optional 10 minutes Abs workout
Optional: 45 minutes Deep Stretching 


I alternate between week A and week B workouts - and as you can see, it takes me two weeks to do only half a week of Joe's workouts. Please note that all of the weights I used in the above workouts are of moderate weights (as recommended by Joe) in order to ensure a good form. 

I know that this is quite a unique workout so far and it is also quite different from the Kayla Itsines BBG workouts that I have been doing in the past few months but I am excited to see what this will bring x


Hope you enjoyed reading about my workout routine - subscribe to my blog for more posts on my fitness journey!

Emi xx
@stayfitandtravel

Sunday, March 1, 2015

Updated Grocery List

Dairy
Greek Yogurt (Ideally would be unsweetened but as it is not always available, I would just go for the one with the lowest sugar content)

Cream Cheese (Garden Vegetable/ Onions and Chives flavor)
6 Italian Cheese
Cheddar Cheese Block
Ricotta Cheese
Feta Cheese
Cottage Cheese
Full Milk

Carbs

Rollet Oats
Whole Wheat Pasta
Brown Rice
Sweet Potato
Dark Rye Bread
Rye Flakes
Muesli
Quinoa
Veggies, Fruits & Beans
Kiwi
Sweet Corn
Cauliflower
Bell Peppers
Mixed Greens
Spinach
Carrots
Celery
Cherry Tomatoes
Tomatoes
Baby Cucumbers
Onions
Strawberries
Blueberries
Bananas
Mangos 
Papaya
Lentils
Chickpeas
Red Kidney Beans
Black Beans
Avocado
Mushroom
Kale
Zucchinis
Kiwi
Tofu
Red Peppers
Chili
Sun-dried Tomatoes
Spices
Lime 
Lemon
Herbs (Basil, Mint, Cilantro and etc)

Meat & Eggs
Eggs
Protein Powder

Whole Chicken
Chicken Breast
Oven-baked Turkey Breast (Cold Cut)
Turkey
Lamb Tenderloin
Ribs
Salmon
Mackerel
Beef Short Ribs
Pork Chops
Spanish Ham
Chicken Wings
Fish (for chinese-style steamed fish)


Snacks, Seeds & Baking ingredients
Kale Crisps
Corn Crisps
Dark Chocolate (Very occasionally)
Quest Bars

Almonds
Cashews
Chia Seeds
Sunflower Seeds
Flax Seeds
PB2 Peanut Butter
Spelt Flour
Buckwheat Flour
All-purpose Flour
Stevia
Coconut Sugar
Raw Cacao Nibs
Raw Cacao Powder
Baking Soda
Baking Powder
Apple Sauce (Unsweetened)
Raw Coconut Flakes
Black Sesame
Macadamia
Walnuts
Pecans
Protein Powder
Pure Honey
Coconut Oil