Wednesday, November 28, 2012

Synergenics Preworkout Review & QUAD WORKOUT

On the 4th day of #operationsxy, my true love gave to meeee...... A BANGING PRE WORKOUT.


That can describe how I felt after I took:

Workout Mode - Synergenics

I was sent two 6 packs of this "Workout Mode" by Synergenics the other week and got to give them a little try! Here's what one of their helpful reps sent me by email:

"One of the main differences is that it is not stimulant based nor are there any
"proprietary blends". This means you will not feel it with a racing heart,
tingly skin, or jittery feeling nor will you experience a crash afterward.
[My input: AWESOME, I've been looking for a preworkout without these side effects!]
What you will notice is an increase in your strength and stamina during your workouts (especially towards the later stages when you need it most), as well as a quicker recovery between sets and from day to day.

Workout Mode can be taken as often as you wish (multiple times a day if you wanted to) and doesn't need to be cycled.  Workout Mode starts to take affect within minutes, so it can be taken within minutes of the start of
your workout.  Each ampoule of the formula lasts for approx. 90-120 min."

My thoughts:
I thoroughly enjoyed this preworkout! I hate that jittery itchy tingly feeling that others give me and this had NONE of that, SO AWESOME! I couldn't really FEEL any effects throughout my workout, but I did notice it WORKING. "Feel" as in no heart palpitations or crazy fast breathing, but I NOTICED it because I was able to do more reps than usual, and lift HEAVIER than usual, and I reached a new personal best on my leg press! YIPEEEE
So glad that they gave me a pack so that I can KILL a bunch more workouts!
I also loved the fact that I didn't have to take it 30 minutes before I workout. Literally got out of my car, followed the directions and took it, and then went straight to the gym! I'm kind of impatient, so this part was especially great :]

Hopefully soon I'll be able to do a giveaway for some lucky winners!!! :P
Check out their website here!

My eats:

Omelette with kale and mushrooms with flax oil
8 oz steak round with bok choy
Mahi Mahi with broccoli, tomatoes, onions, jalapenos, seasoned with cayenne turmeric and garlic parsley powder.


Quads & Calves

Here is my Quads and Calves workout from today that you all were interested in! The way I burn so many calories is to keep my heart rate up during my whole workout! I try to rest for as little as possible between sets, and during those rests I like to incorporate plyo moves like air squats, tuck jumps, frog jumps, etc, and also I love medicine ball alternating pushups, those raise my heart rate real fast!
Give it a try and let me know what you think!

Tuesday, November 27, 2012

Flax Oil and Back & Bis

Hey #fitfam! Hope everyone is doing well on #operationSXY so far!!! It's Day 3 for me! What day is it for you?? Are you staying strong? Fighting those cravings? Killing those workouts? I hope so! I love seeing all your tags on instagram already! We got this!!
I posted this above pic this morning and you all seemed to LOVE IT! Yes we have setbacks, YES it SUCKS! But instead of saying, wow I've already gone back so far, why try anymore? Why not just stay the same? Seriously.. I did think about doing that a few times... crazy.. 
BUT NO! We have to MOVE ON, NEW START. Be fresh for the New Year! So glad so many of you are with me on this! <3

Todays Eats:
Literally SO much water, I'm peeing ALLLL the time! 

Breakfast: 2 eggs & green beans drizzled with flax oil
Snack: Apple

Lunch: Turkey breast with bokchoy and cabbage and flax oil

Snack: Orange

Dinner: Cumin Shrimp, kale, onions, jalapenos, tomatoes

So it's day 3 and I'm feeling strong guys! YAY! No intense cravings, no sugar or caffeine withdrawals, not craving any dairyor grains so far. I seriously think the flaxseed oil I'm taking is helping! It gives me that fullness feeling, the "satiety factor", which makes me also crave less! A few of you asked what flaxseed oil was, so here's some things I found through the powerful tool of Google :P

Benefits of Flaxseed Oil:

The essential fatty acids in flaxseed oil are one of its key healing components. EFAs are particularly valuable because the body needs them to function properly, but can't manufacture them on its own. Essential fatty acids work throughout the body to protect cell membranes, keeping them efficient at admitting healthy substances while barring damaging ones.
One of the EFAs in flaxseed oil, alpha-linolenic acid, is known as an omega-3 fatty acid. Like the omega-3s found in fish, it appears to reduce the risk of heart disease and numerous other ailments.
Flaxseed oil is an excellent source of omega-3s: Just 1 teaspoon contains about 2.5 grams, equivalent to more than twice the amount most people get through their diets. Flaxseeds also contain omega-6 fatty acids in the form of linoleic acid; omega-6s are the same healthy fats found in vegetable oils.
Flaxseed oil only contains these alpha-linolenic acid (Omega 3 oils), and not the fiber or lignan components. Therefore, flaxseed oil provides the Omega 3 benefits, such as lipid-lowering properties, but not the laxative or anti-cancer properties.
Whole flaxseeds (not the extracted oil) are a rich source of lignans (phytoestrogens), substances that appear to positively affect hormone-related problems. Lignans may also be useful in preventing certain cancers and combating specific bacteria, fungi, and viruses, including those that cause cold sores and shingles.

Flaxseed may help to:

Lower cholesterol, protect against heart disease and control high blood pressure:
Several studies indicate that flaxseed oil, as well as ground flaxseeds, can lower cholesterol, thereby significantly reducing the risk of heart disease. Taking flaxseed oil may also protect against angina (chest pain) and high blood pressure. In addition, a five-year study done recently at Boston's Simmons College found that flaxseed oil may be useful in preventing a second heart attack. It may also help prevent elevated blood pressure by inhibiting inflammatory reactions that cause artery-hardening plaque and poor circulation.
Counter inflammation associated with gout, lupus and fibrocystic breasts:
Omega-3 fatty acids appear to limit the inflammatory reaction associated with these conditions. In cases of lupus, flaxseed oil not only reduces inflammation in the joints, skin and kidneys, but also lowers cholesterol levels that may be elevated by the disease. Taking flaxseed oil for gout may lessen the often sudden and severe joint pain or swelling that is a symptom of this condition. In addition, the ability of omega-3 fatty acids to boost the absorption of iodine (a mineral often found in low levels in women suffering from fibrocystic breasts) makes flaxseed oil potentially valuable for treating this often painful condition.
Control constipation, haemorrhoids, diverticular disorders and gallstones:
As they are high in dietary fibre, ground flaxseeds can help ease the passage of stools and thus relieve constipation, haemorrhoids and diverticular disease. In those with diverticular disease, flaxseeds may also keep intestinal pouches free of waste and thus keep potential infection at bay. Taken for inflammatory bowel disease, flaxseed oil can help to calm inflammation and repair any intestinal tract damage. In addition, the oil may prevent painful gallstones from developing and even dissolve existing stones.
Treat acne, eczema, psoriasis, sunburn and rosacea:

The essential fatty acids in flaxseed oil are largely responsible for its skin-healing powers. Red, itchy patches of eczema, psoriasis and rosacea often respond to the EFA's anti-inflammatory actions and overall skin-soothing properties. Sunburned skin may heal faster when treated with the oil as well. In cases of acne, the EFAs encourage thinning of the oily sebum that clogs pores.

Promote healthy hair and nails:
The abundant omega-3 fatty acids in flaxseed oil have been shown to contribute to healthy hair growth (in fact, low levels of these acids may cause dry and lackluster locks). Hair problems exacerbated by psoriasis or eczema of the scalp may respond to the skin-revitalizing and anti-inflammatory actions of flaxseed oil as well. Similarly, the oil's EFAs work to nourish dry or brittle nails, stopping them from cracking or splitting

Minimise nerve damage that causes numbness and tingling as well as other disorders:
The EFAs in flaxseed oil assist in the transmission of nerve impulses, making the oil potentially valuable in treating conditions of numbness and tingling. The oil's nerve-nourishing actions may also help in the treatment of Parkinson's disease, a degenerative disorder of the nervous system, and protect against the nerve damage associated with diabetes and multiple sclerosis.
Reduce cancer risk and guard against the effects of ageing:
The lignans in flaxseed appear to play a role in protecting against breast, colon, prostate, and perhaps skin cancer. Although further studies are needed, research undertaken at the University of Toronto indicates that women with breast cancer, regardless of the degree of cancer invasiveness, may benefit from treatment with flaxseed. Interestingly, the lignans may protect against various effects of ageing as well.
Treat menopausal symptoms, menstrual cramps, female infertility and endometriosis:
Because the hormone-balancing lignans and plant estrogens (phytoestrogens) in flaxseed help stabilise a woman's estrogen-progesterone ratio, they can have beneficial effects on the menstrual cycle, and relieve the hot flashes of perimenopause and menopause. Flaxseed may also improve uterine function and thus treat fertility problems. In addition, the essential fatty acids in flaxseed have been shown to block production of prostaglandins, hormonelike substances that, when released in excess amounts during menstruation, can cause the heavy bleeding associated with endometriosis.
Fight prostate problems, male infertility and impotence:
The EFAs in flaxseed oil may help to prevent swelling and inflammation of the prostate, the small gland located below the bladder in males that tends to enlarge with age. Symptoms of such enlargement, such as urgency to urinate, may lessen as a result. The EFAs also play a role in keeping sperm healthy, which may be of value in treating male infertility, and they can improve blood flow to the penis, a boon for those suffering from impotence.
Flax Oil is a rich source of omega-3 fats that help regulate cellular processes, influence membrane function, and produce hormones. It promotes fat burning and decreases fat storage, thereby, revving up metabolism for effective and long-lasting weight loss.

Research shows 
Flax Oil lowers cholesterol and triglycerides, banishes arthritis and migraines, helps asthma, and controls attention deficit hyperactivity disorder (ADHD). It also helps to balance blood sugar levels by providing the "satiety factor."


Morning: Blogilates Livestrong De-Bloat Youtube video and Mari Winsor 20 Minutes Pilates 
Afternoon: Back and Bis with 15 minute incline walk and 15 minute jog!

Back and Bis Workout:

Wide grip pull down 4x12
Bent over row 4x12
Bent over lat raise 3x12
Single arm row 4x12
DB Curl 4x12 (2 straight, 2 angled out)
DB hammer curl 4x12
Preacher curls 4x12

Just feel so badass whenever I listen to Linkin Park while lifting!
Burn baby BURN!

Monday, November 26, 2012

Day 2: #operationsxy

YEAHHH Day 2!! Tag #operationsxy (NO E) to help motivate and inspire and BE motivated and inspired by others getting back on track!

Some eats

Breakfast was eggs with kale with cinnamon and cayenne and jalapenos
Lunch was turkey breast with cabbage and green beans!
I snacked on an apple and a grapefruit, and I haven't had dinner yet, but that's going to be Salmon and veggies most likely! I'll post a pic up on my instagram.

OH MY GOODNESS. My sweet instagram friend @misslizlim sent these goodies all the way from Australia! I also sent her a package full of American goodies! Can't wait till she gets them!

Still trying to meet my goal and do no cheats until December 9! I CAN DO IT! I hope.... :P 

So had a pretty sweeeet burn at the gym this morning if you guys saw my instagram post!
BTW, I have the polar ft7, bought it on Ebay for $57!!!

Gym Total Body Workout

Ends Thursday!

Sunday, November 25, 2012

Day 1: Operation Sexy Fat Flush

DAY 1 of Operation Sexy!
Or OS for short.
Remember if you're joining me on the ride on instagram, tag your photos with #OperationS so we can all check each other's progress!

Here are my Day 1 morning measurements:

Weight: 109 lb
Body fat: 21 %
Chest: 28.5
Bust: 30
Waist: 26.5
Upper arm: 9.25 unflexed; 10.5 flexed
Forearm: 8.75
Midway: 32
Hips: 33.5
Butt: 34.25
Thighs: 21
Calf: 13.5

A very handy guide to how and where to measure so that you get it accurate every time! And use this so that you know where to measure next time in case you forget!
And the next time I will step on the scale or measure my body will be Sunday, November 8!

Have to get in the game! Throw away ANY temptations you may have in the house! Or if you can't do that, just shove them into a dark corner somewhere where you won't be able to see them every day! Don't make it harder for yourself to stay on track!
Also, I have my written out workouts and my meal plan according to the "Fat Flush Plan" book stuck on my fridge so it'll always be there to remind me to eat clean.

Here are my eats through pictures:

Mixture of Cranberry juice and water with psyllium husk to get everything going smooothly ;) 

Scrambled eggies with spinach! I need to go grocery shopping

Grapefruit snack!

Lunch: tilapia with onions and bok choy

snacking on natural unsweetened applesauce

dinner: chicken breast baked with onions tomatoes and side of broccoli!


Did a circuit that I made! But I had to stop my workout short because I legit felt like VOMITING! No more fasted workouts for me! Nooooo sir.

So there's my day! 
And now I'm thinking from now on I won't just do all pictures, it might be limited to just texts of what I ate that day because I don't want to take too long updating these for you guys!



Friday, November 23, 2012

Operation SXY & My Journey through Photos

How are you all doing?
Recovering from Thanksgiving food-coma hangovers? Thought so :P
WELLL Just wanted to share what's been going on with me, and my plans for the future!
FIRST, I'll show you the progress and lack of progress I've made 


Sorry the pictures dates are kind of all over the place! Bare with me!

At this point in September, I was happy with my body! That's my goal to get back to!
April 2012 --> September 2012


My progress through May 2012 on the Fat Flush Diet Plan


At my worst this past Summer 2012 - I had this sickening thought in my mind that my legs just weren't skinny enough so I kept working hard hard hard and keeping a very dangerous calorie deficit. You can see my ribs, and my chest bones were a lot more prominent in real life than in this picture. My arms were frail and weak and I was cold allll the time.
This was around the time where my fitness diaries read things like, "I feel so weak... I couldn't get up the stairs". My mom and dad told me I needed to start eating more and not be so strict on myself, I should have listened! I was killing my poor body. They even said they noticed times where my breathing was shallow and weak, and I didn't even notice that myself! 

*Update: Thanksgiving weekend: My parents say I look better now - obviously more meat than I had in the summer! They said I look "chubbier" haha, but not in the mean way, but more in a better "you have life in you" way. 
They said I also look more attractive now because my face is not the hollowed out cheekbones it used to be anymore. Make sure to listen to those around you! Especially the ones who are only looking out for your well-being. Sometimes they know best!
Don't try to aim for emaciated my #fitfam - you look BETTER with meat and muscle than just skin hanging off bones and your face :/

Me with more muscle and meat, wearing the same shorts as above - October 13, 2012


The pics of me in the white were taken August 4th, 2012 as my "after summer/ before lifting weights" photos: SKINNY FAT!


 These were taken the same day as my progress for the first picture I posted:
September 8, 2012 - One month after lifting weights
This is the point that I'm trying to get back to :)


April 2012 --> Start of October, 2012

April 2012 --> October 18, 2012

Summer 2010 --> November 16, 2012


 On the left, me, nonflexed, as of November 18, 2012 - compared to the right during Summer 2011



And these pics were taken post Thanksgiving Feast-ivities: No flexing: November 22
I'm actually really embarrassed to show where I am currently...
It sucks to see that I've basically gotten back to where I was at the beginning of my journey in May!
Seeing the pictures go from skinny fat, to lean, to fit, to some fat gain, to back to the start. 

But you know what? Now I know my body a little better after these 7 months of changing my lifestyle, so hopefully results will come a bit faster this time around by knowing the proper foods to eat, NOT starving myself, and working out correctly, with ENOUGH rest days incorporated to prevent any burnouts!


So now: Operation Sexy is a go!

If you read my Instagram posts from a few days ago then you know a little about this "Operation Sexy" :)

If not, here's my post about it!
I was so glad a lot of you found you could relate to this!

I finally buckled down and realized this ^^  after reading about Christina's own slip-ups. Visit her Instagram account, she's SO motivational, and one of my good IG friends!!! I've been following her since the start of my IG, and I loved that we could relate because she was also a hard working college IG girl who lived in anonymousville like me back in the day! And has been super supportive of me the whole way!

So back to the point of my posts the other day:
I realized that I'm only cheating myself of ultimately attaining by dream goal body! And that's just not fair and makes me feel horrible.

If I had been committed since I came to school, how different would my body be now?
If I had kept it to one cheat a week (instead of the.... uhm.. many cheats a week) would I be happier with myself, my body, my will power and strength? Of course! 
So why did I slide back so far? Why did I let myself slip and take 10 paces backwards? Only to regret it all?

Well my fit friends, that's the process of life
It's never perfect, never as planned. You will have slip-ups, you will have downfalls. But what matters MOST is what you do with those set backs, how you react and respond. 

As I said in those posts above, you can always say "Oh I'll start tomorrow, so let me finish eating crap today" only to repeat it over and over, week after week, month after month. I know I have! And do I feel good about it? Heck no!

It's time to STOP. Time to train my taste buds to relax and chillll out for a bit! 
They say after 2 weeks, you can train your taste buds to like or dislike something! 
Interesting tidbit huh? 

And they say the longer you go without sweets, the more you don't crave them. 
It's actually so true! I remember my 2nd semester of freshman year, I totally gave up sweets! And after a while, I stopped craving them!

Well here I go. I'm starting new, starting all over. Determined to beat my weak willpower and replace it with a tougher, stronger, and better one.

And it turns out I won't be going on that big vacay after finals like I mentioned in my instagram posts above, but I'll still be heading off somewhere sunny! So time to pop out these bathing suits and get back in gear and in better shape!

It's very obvious that I have gained fat in the after pictures I posted above, so now it's time to start leaning out!
Eh, I definitely haven't built up a ton of muscle in 3 months, more has been fat due to my cheats and treats here and there, whoops! But I do want to see if leaning off some of this fat will bring out some of the baby muscle that I havee built up!

Now I'm no competitor, nutritionist, or personal trainer, so I have no clue how this process works. It's just trial and error. Trying to get as much info I can from google,, etc.
And if I'm doing this process wrong, WHO CARES?! I have the rest of my life to try and perfect it.


I'll be keeping my workout split the same as I had posted earlier, just with a little more cardio!

Monday - Abs & 30 min Cardio
Tuesday - Back and Bis followed by 20 mins cardio
Wednesday - Quads and Calves & HIIT
Thursday - Shoulders followed by 20 mins cardio 
Friday - Chest Tris & HIIT
Saturday - Glutes Hammies and Calves
Sunday - REST

And of course my
Eating Rules have to get more strict!

I'm going to actually go back to the Fat Flush Plan book like I did when I first started my lifestyle change in May. Hopefully this will get rid of a lot of the water weight and some fat that I've accumulated over these past few weeks!

My food will be clean and fun, with a combo of healthy fats, protein, and carbs!
Although I don't count calories, I'll just try and keep them around 1500-1800 calories! Will be guesstimating my meals by eyeing them!

Also, I was texting the lovely Meg over at MegaMeows about the usual the other day: life, health, fitness, FOOD, and she mentioned that she's starting to just eat when she's actually HUNGRY!
I think this is a great idea.

I'm currently still trying to control my binges and cravings (I will do another post on this because I know a LOT of you are also struggling with this), and I think just eating when I'm hungry, instead of shoving food down every 2 hours, will give me a better relationship with what I eat, actually enjoying every bite that goes into my mouth.

NO processed foods
No sugars/artificial sweeteners
Try and go gluten free (thyroid issues)
No junk 
All natural foods
Aim for at MOST 1 cheat/week
[no cheats for first 2 weeks]
Drink at least 1 gallon of water a day

I'm going to continue to be 
lifting weights, add more cardio, combined with a more strict diet, BUT NOT too strict where I feel deprived! Hopefully this will lead to a more shredded, ripped, lean version of vmfitness :P

So that's my plan Stan! It may not be the most perfect plan, but hey it's all trial and error, again, like I said before, I have the rest of my life to figure out the perfect plan and combination of fitness, health, and nutrition for my goals and needs. 

Maybe I won't be able to get the dream body I want for my vacation by mid December, BUTTT I know that if  I stick with this till then, and through the New Year! I'd be so proud of myself!
New Year, new goals, new ME

Also, I think if I stuck this out, it'd be a fantastic birthday present TO MYSELF! January 2nd baby!! Like, "Hey GREAT JOB. Happy birthday, here's your goal body that you've worked SO hard for!" <3 

I'll try to update my Instagram more often with my meals and workouts for you guys so that you can see what I'm doing to change my body! 

When I started my lifestyle change in May, it took me around
2 months (around July) to truly like the way my body looked! Before I got emaciated-looking, and when I was leaner than I am now.

This is my new IPhone Background:

The top quote was posted by Christina on her instagram and I loved it! It's so true! It's all about that consistency and staying FOCUSED. That's how I was before I left school, and that's when I saw the most results! So I'll basically be trying to get the motivation I had in the summertime back, but I'll be doing it RIGHT this time around! No starvation, no low calories, no not lifting weights!
This time around I'm so excited to see the results that comes with this new dedication and motivation! 

If I can stick with it for just 2 months, heck, stick with this for just ONE month, then I'll have
won. I'll have defeated my "current bad eating habits and ways" self.

Looking forward to the
future to get a better version of the body of my past to beat the cheating/unmotivated mindset of the now.

Wish me luck.
#OperationS = ON

Disclaimer: I am not a personal trainer or nutritionist and do not provide meal plans or workout plans for anyone other than myself. In order to find out your goals and other nutrition and health information, use sources such as google,, and the like!