Alhamdulillah, I have finished my C25K program today.. C25K - Week 9 Day 3

Never in my life, I would be running more than 1 minute.  Thank God, for all the blessing in this life!  After I had my surgery for SVT, life is great!  Never to worry about the heart beat, whether it was due to exertion or the dreaded! 

Running is now part of my life :)


http://sportypal.com/Workouts/Details/113717

Everyone else on holiday mood and I am stucked at home :(

Why?

1. Shutdown  (from 8pm to 3am, my body was all achy this morning)
   
2. holding pager for this week

Totally not cool!!!  hmm if i dont want to be marooned at home, i will go out and bring laptop with me :)  Free wifi at starbuck in case i need to login :)  How awesome can it be! except i need to lunge the laptop with me :P

But I am free to roam around at Queensbay Mall.. hehee... I can checkout CROCS!!!  I definitely need a smoochy, comfy shoes :)

C25K - Week 9 Day 2

:)

http://sportypal.com/Workouts/Details/112221

C25K - Week 9 Day 1

its week 9! from a couch to a person who loves running, mashaAllah

http://sportypal.com/Workouts/Details/112220

C25K - Week 8 Day 3

Todate, i have 18 runs amounting to 60.01km! 

http://sportypal.com/Workouts/Details/109422

C25K - Week 8 Day 2

yg ni stamina lebih sebab makan 1 bar chocolate kut!

http://sportypal.com/Workouts/Details/107218

C25K - Week 8 Day 1

:) so semangat ran in the rain! blessed rain :)

http://sportypal.com/Workouts/Details/105075

C25K - Week 7 Day 3

MashaAllah, I'm loving the run, even though i always slowdown after 15 mins.. nevertheless, i was a hooked! i cant uploaded my run, wifi doesnt work.. is it streamyx issue, sigh!!

im using blackberry to tether the laptop. thank goodness for the blackberry :)

C25K - Week 7 Day 2

why do i 'pancit' after 15 mins run??  stamina tak kuat lagi kut.  tapi laju lar jugak tadi yg 15 mins

http://sportypal.com/Workouts/Details/99694

C25K - Week 7 Day 1

Its Eidul Adha today since I am all alone, I went for my week 7 run. Started off with 5 mins brisk walk followed by 25 mins run then 5 mins brisk walk/cool down. Alhamdulillah.

I was quick the first 15 mins then slowed run.

http://sportypal.com/Workouts/Details/98645

C25K - Week 6 Day 3!

25 mins run! alhamdulillah, i feel so great. legs kind so shaky after the run before continue with the 5 mins brisk walk cool down.

i love every minute of it.  feel like repeating day 3 again :)

gosh, i need to post my previous run which i failed to do lately :P

http://sportypal.com/Workouts/Details/96840

Facial at Cellnique

Last time, I had it was at Pertama Complex (mind you, its actually my first time). It was an awful experience, the lady went on a frenzy trying to take out those whiteheads from my nose. My face was so swollen.. so that was it, my first and last! sigh

OK that was about 14 years ago, how times fly :)

On friday while flipping through an advertisement booklet, I saw an adv; Cellnique trial facial at $68(retail is $168) and their travel set at $99 (retail $179)!!  I read a lot on Cellnique, how majority raves about its Sebum gel which is good to get rid of whitehead / blackhead.I armed myself with vouchers and headed for Queensbay, apparently they have a new branch there.

The facial was about 2- 2.30 hours; I like it except the extraction part. Hahaa but I know that its the only way to get those buggers out! The extraction was painfull but bearable not like my first experience.
I have congestion on my forehead (all this while I thought they are just pimples instead they are whiteheads!), nose and bit on the chin. My nose looks very clean after the extraction :)

Good thing, they didnt push you for facial packages nor their product.  I know, my face in need for immediate help so I tookup their $430 package (5 facials with some freebies, cant remember them). Bought travel set, sebum gel and cleansing milk.  All together was $481.11 + $50 deposit for facial package (sebum gel & cleansing milk are given 5% discount).   Will paid the rest for facial during my 1st and 2nd facials.  2 vouchers; facial & $50 voucher.

Nurul the beautician gave 2 sample; hydrating serum and silk mask :) 

So my next appointment is 12 december.

My next

Good article on runnersworld .. the perfect form

http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html


This is an excerpt from the article, which I need to take note on

Legs/Stride While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.

C25K - Week 5 Day 3!!!

Alhamdulillah! Never in my wildest dream, I could run whole 20 mins. There were occasion, running like a tortoise. I dont care, as long as I managed to finish the it within the duration :D

http://sportypal.com/Workouts/Details/84262

C25K - Week 5 Day 2

I went early today around 7.30am; cloudy sky & no sun. Thought, it was going to be nice and cool to do the 8 mins run. It was drizzled but I brushed it off. However, after 5 mins brisk walk and when my first 8 mins nearly over, it poured down heavily!

Lucky there is rest area when I ran and took shelter. Wait for the rain to subside and finished my day2! :)

http://sportypal.com/Workouts/Details/83110

C25K - Week 5 Day 1

First and third 3 mins run are slowed pace, but no huffing & puffing :)
Third run, my legs feel heavy.

Second was faster and no huffing & puffing. 

Hmm, both my knees feel sore.  Need to search for in runnersworld or coolrunning forum, to check if anyone else facing this issues.

http://sportypal.com/Workouts/Details/81368

C25K - Week 4 Day 3

didnt know I could make it this far! Alhamdulillah, Alhamdulillah


http://sportypal.com/Workouts/Details/81339

C25K - Week4 Day 2

continued my slow pace but Alhamdulillah, able to finish the course :)

http://sportypal.com/Workouts/Details/78558

boy .. i was so tired!

I was suppose to do w4 d2 today however I was exhausted! Starting off with sneezing in the morning, continue to sneeze and continuous running nose; all the time from morning till evening.

Night meetings, early morning and stressfull testing during the last 2 weeks really had a toll on me :(

C25K - Week4 Day 1

I was dragging my feet for Week 4; it was due to the 5 minutes run. Braced myself, it was now or never, right?

I didn't sprint or doing fast stride, it was slow and easy. Alhamdulillah, I never thought I could do it :)

Next 2 runs will be on friday and sunday.

http://sportypal.com/Workouts/Details/76973

C25K - fourth day of W3

Alhamdulillah, Alhamdulillah.. I can muster the 3 mins run, slowed down on my pacing when feeling tired.  I may do another 2 days of W3. InshaAllah, mentaly and physically ready for W4 next week :)

I guess the cows near the jogging track know me by now! hahaa

http://sportypal.com/Workouts/Details/75658

Yay! i got my envirosax recycling bag

I love bags regardless; hand carried bag, sling bags, totes and not forgetting, recycling bags!

Recycling bags; intel, sunshine, jusco, clarins and watson. I have one placed in my laptop bag :)

Bought the bag from tinytapir for discounted price rm$20. There are lot of exciting stuff at the website.  The bag is small when neatly fold and very convenience to place in your bag or pocket before heading out the door :)

Mikado Green (picture courtesy of tinytapir)

C25K - gruelling 3 mins run

I am now using Lyeston LLyod's week 3 podcast. No music, only instruction or cue to walk/run. First 3 mins run is ok but the second 3 mins are gruelling and I was waiting for voice that will say, "20 seconds left".

I have downloaded a neat GPS tracking application on my blackberry called SportyPal.  I tracked the 3rd run using the tool.

Below; is the map

shoot me! im doing bb os upgrade during office hours!

why?

1. I didnt rest for lunch break due to meeting during lunch hour!
   
2. I attended meeting last night, did troubleshoot (issue solved) and slept at 1am
3. Another fail QA testing.. sigh
4. Tonight, I have 3 meetings to attend (10pm - 1am),
5. Following day (Friday), I have early meeting at 8am!

C25K - Week3 Day1

First 2 mins, I was running fast but quickly slower my pace for the last 1 min run.  Alhamdulillah. However, I need to do week3 more as I was quite exhausted during the 3 mins run.

Just another manic monday!

Today, my brain clocked in at 4.30+am. Feeling fresh, it is due to essentials???

Banyak kerja!!

Argh, my weight went up by 200gram.. sigh

C25K - Week2 Day3

Started my run at ~10.15am today. Slapped sunscreen on my face and arms. Alhamdulillah, good run today.

Review: Anessa sunscreen. Its not oily at all, loving that. Can't tell if prevent my skin from burn because few days back, I went for my run/walk without any suncreen or wearing my hat.. I was toast!

Usana - got my Essentials today!

I love the online services by Usana; ordering & tracking and you dont have to leave your house to do that! Be a member and you have everything on your fingertips :)

Get the tracking# and trace on City Link Express website. Super easy

I ordered late evening on thursday and received my parcel by Saturday noon! Isn't it great! :)

Starting the regime today/ after dinner.

C25K - Week2 Day2

Alhamdulillah, finised the session. I slowed down on my running paced twice. Overall, it was a nice session :)

Anessa Sunscreen is here! yippe

Alhamdulillah, I have received my package from AdamBeauty. Anessa is a brand under Shiseido. It is a sunscreen range. The one I bought is Anessa perfect UV sunscreen with SPF 50+ PA++.

AdamBeauty which is an online beauty store based in Hong Kong. It sells Korean and Japanese skincare & makeup. Placed the order on 27th September, item arrived in Malaysia on 2th October and finally received it today (3 days to clear custom).

I chosen this sunscreen as I read it provided good coverage. No matter how much sunscreen I put on, I always burn after swimming. Let's hope the sunscreen does what it suppose to!! I will post my review soon; probably this weekend. InshaAllah :)

C25K - Week2 Day1

W2D1: Gruesome but feel fantastic! I did check the podcast once. Alhamdulillah I managed to do the 90 seconds running.

I love Nicole's podcast, they are upbeat and make the run/walk enjoyable. How times fly! hahaa

Starting C25K

C25K is a 9 weeks program which the end result is you being able to run for 30mins equivalent to 3 miles or 5 kilometers.

It starts of with me trying to train myself for 10km fun race; one of the categories in Penang Bridge Marathon. I do not register for this as I am not prepare. InshaAllah, next year. I have a whole year to practise :)

You only need to exercise 3x a weekly, with one resting day in between.

I managed to download a podcast which actually mp3/mp4 (depends on which format you choose). The podcast has cue that will tell you when you change from run/walk vice versa. It will start of with 5 mins brisk walk for warm up; 60sec walk/2 mins run.. finish off with 5 mins cold down. This way, you dont need stopwatch and the run/walk is so better with music to pump you up :)

A week before this, I did my broken version of run/walk program. Interval run/walk, it was SO HARD since I never run full 60 seconds before.

Therefore, start slow even with 20 sec or 30 sec running then you could do the W1.

Alhamdulillah, I have completed the W1 of C25K. I will record the exercise day I done from now on.

A bargain.. from Al Ikhsan

I found Brooks running shirt in a bargain bin at Al Ikhsan. Its actually a man's t shirt, because its cheap rm$35 (at most I found, branded exercise shirts are > rm$60), I quickly grabbed it.

The colour is bright yellow with black side panel. It's a performance shirt which suppose to make you feel dry and wont get wet /heavy with your sweat during/after intense activities. On the shirt is stated Equilibrium.

After using the shirt a couple of times, I could attest that this shirt does what it suppose to! I love it to bits!!

I don't know where to buy them in Penang/Malaysia. Maybe the good folks at Brooks, could throw me a couple of Equilibrium ladies shirt! Wishful thinking :)

For me it would cost a fortune, to buy them from online store due to the shipping cost alone. So I have to make use of my one and only Equilibrium for now :)

usana update

today, i started my 3rd nutrimeal. i combined 1 scoop vanilla nutrimeal, 1 scoop dutch chocolate & 1 scoop fibergy. not forgetting few ice cubes. they are yummy, i am not kidding :)

i started fasting at 60kg and was 57.2kg second last day (dont have weight machine at home, so i did it at work). overall usana is good as i can cut down on my calorie intake.

no diet is complete without some form of exercise.

Note: buy 1 Nutrimeal or 1 fibergy at RM$110.
Retail price is RM$135 / RM$110 (member price).
Please send email to me if you need more information on usana product, i am happy to oblige; salizamz@gmail.com

click the link to read more on usana

Raya ke2 .. boy, oh boy, I feel so sluggish

Taraweh during Ramadhan were to fulfilling even though you were tired by night time.

Did I eat a lot during 1st day Raya? Maybe due to eating less and taking Usana nutrimeal, those mee kari, pulut and redang did make me feel so bloated and SLUGGISH.

What did I do? Second day of EID, I went out to Queensbay and shopped for a running shoes.

I cannot recall which one comes first, the willingness to exercise or discovering about C25K. It must something I read about run/walk program else I wouldnt go out and hunt specially for running shoes :)

This is what I bought; very comfy and expensive shoes (to me anyway :p ) Its from New Balance; 769 (that's not the price)

Selamat Hari Raya Aidil Fitri

Maaf sekira terkasar bahasa dan halalkan makan & minum

Note: I am sad to leave ramadhan. God knows if we are still around to celebrate the bless month next year.

bila dah tak mampu.. beli ala2 chanel sudah!

memang tak plan nak keluar jalan-jalan, jauh sekali membeli-belah. bila dah penat, sampai hari sabtu pun meeting mula dari 6pagi.. dah ada berpeluang nak keluar dari rumah, you go gurl!

ive been eyeing nice, sweet chain strapped, quilted bag. i cant afford chanel, but i can when the notion appeared at Dorothy Perkins today at a price tagged; rm$79! oh boy, i went bonkers!

Correction: Sorry, I said it was from TopShop earlier.. I dont know why in my head was TopShop :S



what made me feel a bit guilty was I already bought another crossbody bag earlier in the morning on ronastore. takpa kan, boleh tukar-tukar pakai to suit the right occasions ;)

pic courtesy of ronastore; bag still in the us

Publish Post

berat lagi.. back to square one :(

nak blog balik supaya dapat rekod diet baru. semua azam turun berat badan mula pada bulan puasa sebab senang nak jaga pemakanan. 2/3 minggu sebelum ramadhan dah googled cari maklumat & testimonials.

dulu pernah ambil X, masa tu beli dengan harga yang berpatutan tapi sekarang susah nak dapat; kena jadi member & tahap diskaun pelbagai (den tak faham bab tu, pening. boleh dikatakan mahai la! nampak produk Y pulak, memang banyak forum bincang mengenainya. hmm, bab nak minum bergelen air & pantang larang dia.. dan $ pun lebih kurang mahai walaupun dapat jadi ahli percuma kalau beli 3 kotak sekali gus.

lagi pun, saya nak pemakanan yang sihat dan ahem.. harga semestinya berpetatutan dan senang nak beli kemudian hari bila dah serasi dengannya.

ceng, ceng... googled jumpa kenyataan (yang saya setuju sangat walaupun saya ni malas nak exercise! nak sihat dan lansing; kenalah bersenam dan jaga pemakanan jugak. Belian pertama dengan harga ahli; bagus tu kan? Saya beli 1x Nutrimeal dan 1x Fibergy. Ya, produk Usana. Saya campur 2x sudu Nutrimeal, 1x sudu Fibery dan lebih kurang 250ml air. Nak lagi sedap, tambah 2 ketul ais. Tak payah nak pakai blender macam produk X dulu.. Senang dan cepat. Mula makan untuk sahur (hari kedua sebab hari pertama tak dapat lagi stok).

Alhamdulillah, tak rasa lapar. Ada kala perut keroncong jugak sebab angin; tapi normal lah pada bulan ramadhan.

Berat 1 hari sebelum puasa; 60.1kg. Lepas ~14 hari, turun 2.5kg. Sebotol Nutrimeal tu tahan untuk 2 minggu. Disebabkan saya dah jadi ahli Usana, saya boleh order sendiri melalui laman web Usana. Senang sangat. Dah beli 3x Nutrimeal, 1x Fibergy dan 1 botol shaker (untuk goncang serbuk2 tadi dalam air, bersiap jika nak travel senang sikit).

Harap dapat turun 5 kg, akhir puasa kelak. Paling ideal nak 48kg gitu, boleh ker
.. Di samping pemakanan ni, nak cuba bersenam sikit.

Target
Sebelum puasa: 60.1kg
Selepas puasa: 55kg
Hujung september: 53kg
Hujung oktober:51kg
Hujung November: 49kg
Hujung december:48kg