It’s been awhile…

The last fitness update was back in January!!

To fill in the gaps, here’s a mini update. I took a short one week vacation to Bali in February, spent Valentine’s Day and my partner’s birthday there. During the trip, I stayed relatively close to my keto diet and also continued to get my workout in and cardio sessions as much as I could.

Post trip, surprisingly I didn’t gain/lost weight so I was pretty happy with that. I’ve been in ketosis for a good 2 and a half months and I have to say the diet has been easy on me and I had heaps of energy and no cravings due to the high fat content diet.

Last week, I was meant to start my high protein low fat and no carbs diet. However, due to a medical condition, my progress was set back a little. As a result of hospital stay, it messed with my diet and I only managed half of the workout routines I’m meant to do that week.

Having said that, I’m back on track this week and is more determined than ever to see through this comp. I have to admit it hasn’t been in smooth and pain free journey but I know it will all be worth it in the end.

Chat soon!

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Pod & Parcel: Home coffee with a twist

Pic source: Lydi Out Loud

Let’s face it, coffee is life. When in Melbourne, coffee is religion.

For many of us, we have a coffee machine at home because God forbid us to start the day without a cuppa. I myself have a Nespresso® at home and for the longest time I’ve only drank from Nespresso® pods at home as I ain’t going down the route to grind coffee beans; that is until recently.

Pic source: HonestlyYum

Through a friend, I discovered Pod & Parcel. It’s a Melbourne based company that partners with Melbourne’s specialty roasters to bring us Nespresso® compatible eco-friendly coffee pods. Think Padre, Code Black, Common Ground, each coffee is as unique as they come and may I add a total GAMECHANGER to my at home coffee experience?

I don’t think I can go back to Nespresso® pods now that I’ve tasted the ones from Pod & Parcel. Call me a coffee snob, but why have sub par quality at home when you can have cafe quality coffee?

Be sure to run a couple of empty runs through the machine prior to enjoying your coffee to get rid of any coffee residues in the machine. Enjoy!

To purchase: Pod & Parcel website

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Comp prep update 22th Jan

Today is Day 18 of my new diet, here are some of my progress so far:

  • Lost 3.5kg to date
  • I’ve stayed in ketosis for a good 18 days straight with no cravings for sugar or carbs (unbelievable!)
  • Once I got over the keto flu state, I literally feel heaps of energy everyday without the need for pre-workout to get me to the gym.
  • As I am in shredding mode, my strength for weightlifting have certainly decreased. I’m happy to maintain my muscles mass at the moment through so focus is still on moderate weight with higher reps.
  • Between my last update, I’ve went to my group posing class feeling nervous. I didn’t know what was happening half of the time and I needed to youtube quite a fair bit of videos to refresh my memory. Posing on 5 inch heels certainly isn’t an easy feat.
  • Next week, I’ll have an appointment for my custom bikini and I can’t wait for it to all go down. Still thinking of which colour I should pick for my suit and I’m keeping that in the down low at the moment.
  • I’ve also received a weighing scale this week and review this shortly. It helps to breakdown body fat, muscle mass ratio tracking and is able to sync all data into my mobile phone.
  • Oh and I trained abs yesterday, first time in approximately a month. It is sore today and I intend to start reintroducing abs exercise into my routine again. No more excuses.

 

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Hello 2017

I am back from my mini hiatus and will be resuming my fitness journey here on my blog.

Whilst I was away, I have kept my diet somewhat clean and have continued lifting heavy and keeping up with my cardio sessions. I’ve also kept on eating healthy throughout Christmas and New Years. All that hot weather helped with suppressing my appetite too.

So what have I been up to since the New Year:

  • 3rd January – Had my initial catch up with my comp prep coach. We’ve discussed and decided it is best for me to start my prep with ketogenic diet with plans to transition into cyclical ketogenic diet in the next couple of weeks.
  • Long story short, it means I will be cutting all forms of carbs and sugar out of my diet. I am on a 80% fat and 20% protein diet at the moment. I am also fasting between by last meal and the first meal of the day for 16 hours daily.
  • 10th January – Today is Day 7 of keto diet (started on the 4th Jan – 22% body fat) and I have lost 2.8kg thus far. I believe most of the weight I’ve lost are water weight and my goal is to lose 1% body fat a week.
  • I’ve been reading up heaps about keto diet (something I’ve previously researched about a year ago) and surprisingly find that a diet without carbs and sugar ain’t all that bad. Due to the high fat content I’m consuming, I find that my skin is slightly oilier and my cuticle are well moisturised and my nails are growing quicker. Hopefully my hair would grow out quicker too.
  • I got into ketosis within 24 hours of starting of the diet (usually takes 3 days) and surprisingly managed to stay in ketosis mode for the past 7 days. I’ve been tracking my ketosis readings via keto-stix that can be easily found in pharmacies.
  • Along with being in ketosis; I experience keto flu about day 3 into keto diet, it lasted about 2-3 days and I now have energy to last the day without feeling sleepy/tired/lethargic.
  • I do however noticed that I have been weaker at the gym. I have only been able to lift 80% of my usual weight. Right now as my body is transitioning into the new diet and burning fat as a source of energy instead of the usual glucose, my routine is focusing on less rest in between sets and focusing in moderate weight + higher rep sets.
  • With the new diet, I’m also currently laying off most of my usual supplement except for the super greens and creatine only.
  • I’ve got my first INBA posing class booked in next week and I can’t wait to get amongst it.
  • My comp heels are ready and itching for some training.

All in all, I am hopeful with what I am capable of bringing on stage and can’t wait for May 2017, it’ll be a life changing month for me.

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Dermalogica Facial & My current fav products

Recently I had an amazing personalised skin treatment at Dermalogica counter David Jones Bourke St, Melbourne. Basically, if you head to the store to purchase a gift, stock up on your Dermalogica supplies and spend above a certain amount, you’ll be able to qualify for a FREE facial.

Of which, you’ll get access to professional strength Dermalogica skincare products and if you were lucky like me, you’ll get the magic hands of Jo who managed to put me into a deep sleep despite us being in the middle of a buzzing shopping centre.

dermalogica-age-reversal-eye-complex-15ml

While you are there, do check out Dermalogica Age Reversal Eye Complex (RRP AUD$94.50, 15ml) from their Age Smart range. It’s my current go-to eye cream and I am definitely pro eye cream as I do believe in giving that little bit of extra care for the eye area.

This one has retinol microspheres that reduces visible dark circles, improves hydration and smoothes away signs of ageing. Especially good when you are looking to prevent first sign of ageing.

ind_phyto-replenish-oil-bottle

Additionally, there’s also a newly launched face oil – Dermalogica Phyto Replenish Oil (RRP AUD$120, 30ml). This facial oil is feather light and absorbs into the skin rapidly. It forms a layer of protective shield all over face and neck area to help restore , smooth and lock in hydration. Perfect for daily use on normal to dry skin.

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Soak Society Rose Wellness Soak

When it comes to bath, I used to love them bubbly. The more the better but overtime I do find them quite drying for the skin as sometimes hair too. These days, I love mine hot and full of minerals/oils. It is no secret most of my favourite bath products are from Japan.

Soak Society is made in Australia and their wellness soak combines all natural ingredients like real rose petals, rose oils, pink kaolin clay, himalayan pink salts to soften, enrich, tone and smooth skin and promote detoxification.

soak-society

I had one of these sachet thingy to trial. So I tipped the entire bag into my bath and to be honest it wasn’t as luxurious as I’d imagine it to be (barely any rose petals), the content of the soak didn’t dissolve very well in my hot water bath and after soaking, it left a residue ring all around my bath tub which I then had to scrub hard for it to come off.

It did however smell good and left my skin feeling smooth and soft to touch after.

If you are interested, it is available to purchase online here 

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Chapter 12 – Take a Break

Date: 4th December 2016
Weight: 53.2kg
Weeks out: 23 weeks out
Comp date: 7th May 2017, Sunday (INBA)

I took an entire week of gym last week. Simply because I wasn’t 100% for gym and also had heaps of lunches/dinner and Christmas parties to attend to. Having said that, I felt like it was my last hurrah before getting my shit together.

I still tried to eat relatively clean when I could and the also kept alcohol intake to a minimum when possible.

ponikuta fitness

Still felt relatively lean though. (Mom will probably freak out to see this pic on the internet)

Physique update:

comp prep

Front – Yikes, this was taken post Xmas party drinks the night before. LOL at my fringe.

female comp prep

Back – Same old!

bikini comp prep

Side – Think I really need to up the cardio sesh.

Changes this week:

  • Catching up with heaps of rest and sleep.
  • Eat, drink and be merry – sometimes we just got to live a little.
  • I feel full recharged for the shredding season lies ahead.

 

Read all about my weekly progress here:

First 10 weeks: 

Week 1, Week  2, Week 3, Week 4, Week 5, Week 6, Week 7, Week 8Week 9, Week 10

Week 11 

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Chapter 11 – Amazed at yourself

Date: 27th November 2016
Weight: 53.2kg – Does it even matter? 🙂
Weeks out: 24 weeks out
Comp date: 7th May 2017, Sunday @ INBA VIC

ponikuta progress

I have to admit, whilst my training has been consistent at 4-5 sessions a week and cardio has been incorporated in most ofmy  sessions; my diet on the other hand hasn’t. I’ve been struggling in getting the right macros and keeping within my macros. I really need to clean up my diet and keep food intake as clean as I possibly can moving forward. This will be my focus for the next week weeks.

ponikuta fitness

Last week’s exercise routine:

  • Legs, glutes, cardio
  • Abs, cardio
  • Shoulders, tris, cardio
  • Cardio – long walk (40 mins)
  • Back, bis

I’m trying to incorporate as much cardio into my routine as possible. Including walks after dinner and days I don’t make it to the gym so I can keep things moving along and keep the heart rate going.

Physique update:

ponikuta weightlifting tips

Front – Feeling leaner than before even though I’m am due for the time of the month in about 3-4 days. Usually I’d feel bloated and carries a stupid amount of water retention with me.

ponikuta fit girl

Back – My arms are slowly filling out and also hit my PR of barbell curls 30kg this week.

ponikuta bodybuilding

Side – Slowly but surely have seen a more defined shoulders. Hopefully this will continue to grow and shape!

Changes this week:

  • This week I’m feeling weaker than usual with a shorter amount of stamina. As a result, lifting has been focused on higher rep and lower intensity. I’ve also switched up my rest time to a minimum so that I can push for the pump.
  • Been cutting out strawberries from my morning smoothie but still taking some other form of fruits (banana, blueberries, apples). So far so good, I feel less bloated already.new nike focus
  • Got myself a new pair of Nike. This is their latest Nike Focus / Free from their rose gold collection. You can’t really see it in this pic but there are specks of rose gold all over it. It’s love and is designed to be a training shoe too!
  • My cheat meal this past week has mostly consist of either dairy products that I should be taking (ice cream, matcha latte, yogurt, etc) and I should really cut down my recent venture into soft drinks (coke zero! yikes no more!).

 

Read all about my weekly progress here:

First 10 weeks: 

Week 1, Week  2, Week 3, Week 4, Week 5, Week 6, Week 7, Week 8Week 9, Week 10

 

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