Bioderma Sensibio Range

Have sensitive skin? Read on!

Many of us don’t realise we have sensitive skin, sometimes it can be reactive (to products, treatments, lifestyle, diet) and sometimes it can just eventuate from build up of poor skincare/lifestyle routine. For those of you who are unaware of Bioderma, here’s 3 things for you to get up to speed.

  1. Made in France
  2. Famous for their cleansing water
  3. Great, afforable skincare that works!

Bioderma Sensibio range

For those with sensitive skin, rejoice! Bioderma has a range dedicated for the sensitive skin folks with active ingredients to prevent skin sensitivity, skin redness and strengthens skin overtime.

  • Sensibio Cleansing Milk (RRP AUD$32.99)
    • This doubles as a non rinse gentle makeup remover and cleanser. The emulsion milk formula is good for full face including eye, lips and face area. Helps with skin sensitivity and strengthen skin overtime to become more resilient and less reactive.
  • Sensibio Toning Lotion (RRP AUD$32.99) 
    • Toning Lotion doubles as a double cleanse and to prep skin before moisturiser steap to soothe, decongest and keep skin feeling supple and fresh. Additionally, you can keep this in the fridge during warmer months for a refreshing treat to skin/soothing eye mask.
  • Sensibio AR BB Cream (RRP AUD$43.99)
    • Unfotunately for me, the “light” version of this cream was too dark for my skintone. This anti-redness BB cream has broad spectrum skin protection of SPF30+ and delivers a radiant, velvety finish.

There are other products within the Sensibio range so be sure to check them out when you’re in a pharmacy next as I am sure you’ll love it like I do!

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Chapter 10 – What is your destiny?

Date: 20th November 2016
Weight: 53.4kg
Weeks out: 25 weeks out
Comp date: 7th May 2017, Sunday @ INBA VIC

Let’s start this week’s chapter with a quote I’ve came across recently. It is so simple yet the flow from beliefs to destiny is so true. If you want change,  you need to grasp onto a firm belief that it WILL change, no matter what obstacles come your way.

“Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.”
Mahatma Gandhi

progress shot

Oct 2015 vs Oct 2016 – Progress probably could be better if I stop loving food so much! 🙂 

Last week’s exercise routine:

  • Shoulders, cardio
  • Quads, hamstrings, glutes, cardio
  • Abs, glutes, cardio
  • Back, Bis, tris, cardio

abs workout

Managed to hit all my sessions relatively heavy this week and ended all my session with cardio. Maximising my current luteal phase to work on lower-intensity cardio and moderate to heavy strength work at the gym. I’m also trying my best to avoid high carb food to avoid crash in serotonin, nauseating, fatigue and exhaustion. These are all common signs when one is going through luteal cycle.

Physique update:

ponikuta abs

Front – Tried to pose with my arms differently, to keep track of my biceps growth too.


ponikuta comp prep

Back – Waiting for my back muscles to lean out….

ponikuta progress shot

Side – Shoulders has been leaning out and I can see more of a definition here.

Changes this week:

body composition scan

  • This week I went and got a body composition scan update at my local Evelyn Faye supplement store. The last time I did such a scan was back in March 2016 at Arnold’s classic. So it was interesting to track how I’ve gone for 8 solid months of training in between. Overall, whilst my body fat has increased but so has my lean mass index. Glad to see that my arms, legs gains has been symmetrical too.
  • I picked up quite a few tips from a seasoned bodybuilder earlier this week. He mentioned about how it takes 4 days for any food to show in our abs. So if I had cheated with a meal on Tuesday, it’ll show on my belly come Saturday. All I can say is, I will never have good abs on Wednesdays as my dedicated cheat meal day is Saturday. LOL
  • With the increase of cardio exercises, hot weather days in Melbourne and lack of sleep (pretty much surviving on 5-6 hrs per day all of last week); I have been breaking out more than usual and is also slightly dehydrated. I’ve been getting peely lips and flaky nose. It goes to show, sleep is super important especially once you’ve past the 30 mark, it definitely takes time to bounce back.
  • Today, I saw a 7 months pregnant woman working out hard at the gym. She went at it with the treadmill, TRX, stretches and leg machines! The image of her working out reminded me of how there shouldn’t be ANY EXCUSES to not to make it to the gym and work for my goals.
  • For some glitchy reason, I lost my Spotify account. As a result, I’ve lost all my workout playlist/tunes. At the moment, I am listening to MarLo, Will Sparks and Eminem on repeat and random whilst working out. Insert sad face.
  • My meals hasn’t changed much since I’ve first documented them. Just slowly reducing fruits one variety at a time and having leaner/cleaner protein – chicken breast instead of thigh, white fish instead of salmon, etc. Cheat meal galore below.

cheat meals

Read all about my weekly progress here:

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

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Real Techniques Ultimate Base Set

real technique brushes

From the famous Youtuber duo Sam & Nic, these limited edition Real Technique brushes are a must have!

I’ve previously used their previous collection of brushes (circa 2013) and I absolutely loved them and still use them til this day.

real technique brush review

This base set includes their 3 essential base brushes. As these days I focus less on eye makeup, base brushes are what I am most keen on. It also comes with a carrier pouch that has a huge mirror.

This pack comes with:

expert face brush review

Expert Face brush – firm and broad brush for buffing cream or liquid foundation. Or even liquid/cream blush!

deluxe sponge review

Miracle Complexion sponge – rounded side blend larger area of face and precision tip covers imperfections and flat edge helps to contour around eyes and nose.

expert concealer brush review

Deluxe Concealer brush – dense, rounded bristles to blend concealing application especially great for around the nose and eyes area.

Mirror To-Go case – Perfect for touch up and for your brushes on the go with you

Overall, I highly recommend the Real Technique makeup brushes as they are good value for money, performs surprisingly well and holds their shape really well too. They all work really well with wet formulas so any foundation/concealers that has a gel, cream, liquid texture can all be used with these base kit to blend well with.

RRP AUD$45 
Available online here 

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Chapter 9 – No sweat no gain

Date: 13th November 2016
Weight: 53.5kg
Weeks out: 26 weeks out
Comp date: 7th May 2017, Sunday – INBA

26 weeks out! May 2017 sounds like such a long time away but in reality 26 weeks is really not much. As an inexperienced female competitor, I will need a minimum of 20 weeks to start prepping for comp. I am quite confident that I’ve already had the extra 8 weeks to research, mentally prepare and getting into the zone. Come next week, it’ll be no excuses and no exceptions!!

bikini posing

This whole time though, I’ve been researching and mentally preparing for ANB as I’ve been to one and is more familiar with that. However, it’s been announced that due to the clash of both ANB and INBA comp dates being the same, ANB decided to push the comp date out by a week to the 13th of May.

ponikuta atp tribe

This sucks because I am leaving for a planned overseas trip on the 11th of May, as a result I have no choice but to compete in INBA on the 7th May and I will have to re-look and plan on the divisions I’m attending.

cardio for fat loss

Last week’s exercise routine:

  • Shoulders, cardio
  • Abs, glutes, hamstring, cardio
  • Bis, tris
  • Back, glutes, double cardio session

This week, I’ve been working on heavy sets and focusing on my negatives. This combination has always been my favourite way of training except I got a little extra help on negative training and boy did it burn. I’ve also upped my cardio session to a minimum of 30 minutes and max of 40 minutes.

Physique update:

ponikuta progress shot

Front – Bulking mode, nothing to see here.

follicular phase

Back – Back definition is coming along nicely but definitely heaps of room for improvements.

ponikuta fitness

Side – Quads are popping!!

This week, I’ve started to work on my poses and boy can I say, I have no graceful bone in me! Lets just say the biggest challenge for me would definitely be posing.

 

Changes this week:

  • For some reason, on day 9 of my follicular phase; all the water retention dropped off and I woke up to my leanest in awhile. Could also be a combination of smaller dinner, less food intake, T432 Plus and cardio session. I am definitely capitalising on the follicular phase by eating lots of carbs and training hard and lifting heavy.
  • Been doing some research on Sweet Sweat and I am keen to give it a trial. Meanwhile, I’ve been training with more clothes on (long sleeves tops) throughout my exercise and cardio session to keep my body temperature warm throughout each session. So far so good, I’ve been sweating heaps and this is coming from someone who doesn’t sweat easily.
  • Cutting out fruits and starchy vegetables as much as I can as a first step to reprogramming my body come shredding season. I’ve slowly reduce strawberries in my morning smoothies and is keeping only blueberries and banana in it. Soon, I’ll cut out blueberries to phase it out too.

ponikuta food

Cheat meals this week and then some…

 

Read all about my weekly progress here:

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

 

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La Roche-Posay Effaclar Purifying Foaming Gel

foaming gel

Designed for oily, sensitive, acne prone skin – this foaming gel is from La Roche-Posay’s Effaclars’ range.

For someone with oily and acne prone skin, I am no stranger to gel cleansers as they tend to cleanse my skin better and if the formula is good; it doesn’t leave my skin feeling dry and tight. La Roche-Posay is exactly that!

It cleanses my skin really well and foams up pretty good despite it being a soap free formula. My skin always feels clean (rid of makeup) but never dehydrated/dry using this. Effaclar Purifying Foaming Gel has a pH 5.5 formula and is infused with La Roche-Posay’s signature thermal spring water, it helps to soothe and works as anti-irritant for the skin too.

Overall, this serves as a great everyday cleanser that cleanses skin thoroughly and leaves my skin feeling fresh and unclogged. I use this as my “shower cleanser” and use it at night after oil cleansing. Love it and it’s totally affordable too as this 200ml cleanser will last you awhile.

 

RRP AUD$23.99 
Available in Priceline and in stores 

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Chapter 8 – Focus on your goal

Date: 6th November 2016
Weight: 54.3kg
Weeks out: 5 months and 29 days out
Comp date: 7th May 2017, Sunday (ANB or INBA)

Comp date is finally out and both ANB and INBA are holding their Melbourne comps on the same day. I am yet to decide which comp to enter, at the moment I am leaning more towards ANB. Regardless, D day is 7th May and I have approximately 6 months to prep.

This whole time, I have been working towards April 2017 deadline upon finding out the comp dates, I am kinda relief that I have more time to work on lean bulking and shredding.

lean bulking female

At the moment, I am on track with macro counting keeping my calories within 1800 – 1900 daily (lean bulking diet). I am also slowly making sure my sleeping hours are adjusted to waking up earlier so when I commence my morning cardio routine (likely to start in December), it will be less painful. So far, I am still struggling with the sleeping earlier routine, I am just a night owl through and through.

Last week’s exercise routine:

  • Shoulders
  • Back, cardio
  • Bis, tris, cardio
  • Abs, cadio
  • Quads, hamstrings, glutes

cardio session

Managed to smash out 3 x cardio session this week and I am pretty happy with that. Shall continue a bare minimum of 3 cardio sessions a week leading up to shredding season.

Physique update:

front pose female

Front – Full bulk mode is evident when not only you can see muscles definition being fuller, I can feel fuller as well.

back post female

Back – Probably the only place I can see muscle definition left is my back… barely any at that too.

side post female

Side – Side hammies are slowly popping out though.

Changes this week:

  • In other thoughts, I am thinking of starting to measure my body parts & body fat % come December so I can track my progress. At the moment I am only weighing myself without putting too much thoughts into it. I’ve definitely gained in size in the past month or so with my bulking diet.
  • I got accepted as part of ATP TRIBE this week. Can’t wait to share more about what this is all about. So happy!

lululemon review

  • New gym gear (Lululemon – favourite for leggings and Lorna Jane – fav for sports bra) always give me more motivation to gym. So when you are feeling less motivated, this retail therapy trick might help. (really any excuse to get new activewear, YAS!)

jefit app review

  • I’ve been using this app – JEFIT when I first started lifting because it gave me simple, clear and quick instructions of exercises and how-to use equipments at the gym. This was extremely helpful for me because most of my exercise routines are self taught. I could pick by body parts I wanted to work on and it helps for me to mix up my exercise routine to keep things fresh as well. It’s free to download too, how good is that?

    jefit

  • Been incorporating ATP Infared (drink during workout) to my workout session this week and I’m loving it since I don’t take BCAA as I find most of them are either too sweet/spikes my insulin level with the sugar free component and what not. ATP Infrared doesn’t mess up with my gut and doesn’t leave me bloated. LOVE IT!

female comp prep

  • Incorporated workout and food intake along with my hormonal cycle. Shall blog abit more about it on a separate post around – follicular, ovulation and luteal phase which all impact females and their weighting game. Train smart and hard!!

cheat meal dirty bulking

Cheat meals this week. Yikes! 

See you next week!

Read all about my weekly progress here:

Week 1, Week  2, Week 3, Week 4, Week 5, Week 6, Week 7

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Keune Refreshing Spray


keune blend

8 brownie points for Keune Refreshing Spray’s packaging. Let’s face it, a dry shampoo is a dry shampoo they all are kinda same same but different to me. The key difference are mostly the mist texture (fine or ultra fine), scent, finish (shiny, matte). Hence it is why so important to win in the packaging department to really stand out!

Keune Refreshing Spray is essentially a dry shampoo with super fine mist that refreshes roots, absorbs oil with a semi matte finish.

keune dry shampoo

It leaves my hair feeling somewhat clean feeling (although nothing beats proper shampooed hair) and smelling great. However, it does leave my roots with white specks that needs to be combed out thoroughly before stepping out the door. Just be sure to thoroughly shake the can before blitzing hair all over with a dry shampoo and use a really fine tooth comb to tease out any white specks.

keune refreshing spray

Overall, whilst it is slightly more expensive than your average dry shampoo, packaging, scent and the finish of this dry shampoo certainly rank in the “better ones” category.

RRP AUD$29.95
Available through www.keune.com.au

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Chapter 7 – Get on with it

Date: 30th October 2016
Weight: 54.4 kg
Weeks out: 6 months
Comp date: April 2017, TBC – ANB or INBA

PS: This is my second time writing this post as the first time around I didn’t save my draft. FML, so here goes again. 

This week marks the end of October and I am officially approximately 6 months away from comp. It is time to get a bit more serious.

My goals in November is to clean up my eating pattern, start macro counting and work towards sleeping earlier instead of hitting the sack 1-3am daily. Let’s see by the end of this month, how many of those goals will be followed through.

ponikuta fitness

Last week’s exercise routine:

  • Shoulders
  • Abs, Back, Cardio
  • Bis, Tris
  • Abs, Hamstrings, glutes
  • Quads, glutes

Feels good to get back to 5 days of workout per week. With the start of a new month, I intend to start reintroducing some low intensity steady state cardio into my workout routine. I’m also pushing for heavier lift days and aiming for new PRs at the moment to ensure I am maximizing my surplus calories into muscle mass growth.

valfitdiary

New Lululemon pants, love them they fit like a glove and they are the best! May or may not have bought a pair or two or leggings this week to gym motivation. >.<

Physique update:

I apologise in advance with the quality of physique progress shots this week. As my photographer was not here to take pictures for me, I had to film this in a video and take screengrabs of these progress shot hence the slightly blurry and pixelated finish. No filter or colour correction was applied in any of these pics.

#valfitdiary

Front – I’m currently weighing in at the heaviest I’ve ever been in the past one and a half years. Whilst I trust the process and isn’t too worries about numbers on the scale, I do feel heavier and bulkier than ever before.

ponikuta comp prep

Back – I think my back is slowly leaning out, albeit very slowly.

ponikuta progress shot

Side – Not much of a progress here…. Nothing to see, move along.

 

Changes this week: 

  • I’ve contacted and decided who I will be going with to custom my posing suit – I think I have made a decision on what colour to go with as well!
  • Researched my comp heels – by the looks of it, I’m definitely picking one with ankle straps.

ponikuta

  • Read a whole heap about hormones and how to train with it not against it. I’m thinking of summarizing what I’ve learn in a separate blog post or I might document it in my next few week’s of updates.

atp science infrared review

  • Replenished some of my regular supplements, I did purchased ATP Science Infrared and T432 Plus to give them a go too. I am not sponsored or affiliated with ATP Science, I am just documenting what works for me here on the blog.
  • I’ve tested Infrared (drink during workout mixed with 700ml of water) a couple of sessions and I love it, the taste doesn’t taste sickening sweet like so many BCAA does and it doesn’t leave this yucky aftertaste in my mouth either. Best of all it doesn’t break me out like BCAA does.
  • As for the T432 Plus, I am waiting to finish my Alpha Venus (quarter of a bottle left) so I can get onto this. Apparently this helps to kick start metabolism and fat burning in a natural sense. Can’t wait!

cheat-meal

  • I have to admit, I’ve eaten a lot of junk this week, I am not proud of it but I am also reminding myself this is it, the last “cheat” before the tidying up of diet and amping up of routine commence.

 

See you next week!

Read all about my weekly progress here: Week 1, Week  2, Week 3, Week 4, Week 5, Week 6

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