I think I found my life passion and that is fitness. As I progressively work on my body, I have seen many positive changes and how I love being soaked in sweat after a tough workout. Pushing further though it seems impossible to do so, and achieving what I previously thought I wouldn’t at all. Lifting that dumbbell or dropping for another push up doesn’t seems as easy as it possibly would after some kick-ass resistance circuits. Seriously, the start was never easy.
I don’t know how to explain this feeling of mine but I thought the sense of achievement and empowerment from working out is not what money can bring about, but something stronger mentally. The mind is the trigger point of an empowered person, vice versa, a lazy person. People often say they have no time because they are busy with work/family/friends/self, but who’s not? We all need to prioritize what is most important to us. If health is, then why not work harder and eat better?
Another point to note is that fitness is not just about working out but also eating well. Proper nourishment for the body is essential and in fact, more important than exercising.
Do you know the 70/30 rule?
70% – Food and 30% – Exercise. This also means that no amount of exercise can ever make up for a poor diet. The truth is that no matter how many times in a week you have exercised, it will all count for absolutely nothing if you are not paying attention to your diet. The only way to lose flab is to reduce intake for fat, oil, salt and sugar. In return, to fuel our body with fresh vegetables, fruits and lean protein source. This is because you cannot convert fat into muscle or vice-versa. Therefore doing stomach exercises without changing your diet may well make your stomach look bigger as you could be building some muscles underneath the fat. (Read more)
Personally, I am reducing my frequency eating out and preparing my own meals as much as possible. Meal preparation is definitely not an easy task as it is time consuming and troublesome. But it will be worth it as I know what kind of food is going into my body – No MSG, Less or No Sodium, Less or No Oil lastly, Clean Produce (Washed Vegetables, Fresh Meat). Having control of the taste, cooking method and enjoying the process of nourishment. I love cooking too! Heh.
Step-by-Step for Meal Preparation (My kind of menu)
- Stock up on food source
- Protein – Eggs, Tofu, Chicken Breast Meat, Lean Beef, Lean Pork, Fish (Salmon, Tuna, Cod, Threadfin), Seafood (Prawn)
- Dairy/Non-Dairy – Oat/Soy/Rice Milk, Skim Milk, Chocolate Milk, Low Fat Yoghurt
- Green Vegetables – Broccoli, Cauliflower, Lady Fingers, Spinach, any kind will do
- Fruits – Tomato, Apples, Avocado, Berries, Banana, Grapes, Kiwi, Melons, Pineapple, Pears
- Spices – Black Pepper, Sea Salt, Garlic, Onions (my favourite!)
- Fats – Nuts (Almonds, Brazil Nuts, Macadamia), Nut Butter, Olive Oil, Canola Oil
- Carbohydrates – Rolled Oats, Museli, Brown Rice, Red Rice, White Rice, Whole Grain Bread, Wholemeal Pasta, Sweet Potatoes, Pumpkin, Corn, Vermicelli, Mee Sua.
Have a mixture of food source and study your portion size. I usually have a mix of everything in my meals. A typical day of breakfast – Overnight Oats with fruits or nuts topping/ Blended juice or smoothie, lunch will be vegetables fish noodle soup or tuna sandwiches, Dinner will be steamed salmon, stir fry vegetables and egg.
Snack-in-between: Handful of Nuts/ Fruit/ Cup of Milk
- Cooking Method:
- Steaming (My favourite method, hassle free and easy to clean!)
Decide on your favourite recipe and try them! Do reduce the usage of oil, salt, seasonings and sugar. Throw in some healthy spices instead of heavily sodium loaded seasonings, which better enhance the taste with added nutrition!
- Serve them! Otherwise, place them into a container and fridge them for tomorrow’s consumption.
Healthy food can taste great too! Banish that wrongful mindset about healthy food being bland and tasteless. By changing your mindset, you are allowing yourself to accept good food – leading to a better nourished body. Do you really need SO MUCH junk food? Really?
Great things never came from comfort zones, it will only come if you get up from that snooze alarm to work out, choose the right food, give it a 101% and be consistent. It will be a painstakingly journey but it is all going to be worth it! Do it for yourself, cause no one can ever do it for you.
“Without struggle there is no progress.”