Hello everyone!! Here comes my update on 4 weeks of BBG workout.

Honestly I don’t feel any physical changes at all - not even feeling tiny-bit of soreness or muscle ache after the BBG circuit training like my friends does. FYI I don’t cheat, I always finish more than 1.5 set in every 7 mins, highest is 3 set in 7 mins for the abs circuit, and I feel NOTHING!! 

However I do feel slight improvement on strength and stamina from week 1 to week 3, but feeling fatigue on week 4 possibly due to over workout?

Just incase some of you are interested on my usual workout routine, this is how my weekly workout chart be like:

Monday - 1.5 hr of boxing (or 1 hr of Bootcamp)

Tuesday - 1.5 hr of Muay Thai, BBG Circuit

Wednesday - 1 hr of Bootcamp, sometimes another 1.5 hr of Muay Thai

Thursday - 1.5 hr of Muay Thai, BBG Circuit

Friday - 1 hr of Bootcamp, or 1.5 hr of Boxing

Saturday - BBG Circuit, 1 hr of Muay Thai

After 4 weeks of BBG I feel like this is NOT the workout for me, weight-lifting seems to be more suitable for people like me who opt to be LEAN, and already had enough workout on daily basis.

However I gonna complete the whole 12 weeks of BBG (as promise) and keep you all posted, keeping finger cross the end results is not as disappointing like the first 4 weeks!

Lately the Kayla BBG program suddenly become the newest fitness craze among my gym’s circle and I’m happy to have been invited to join them for the training.

What is BBG?

The Kayla Itsines Bikini Body Guide is a 12 week fitness program that consists of 7mins x 4rounds circuit training that come with 4 variation of legs / arms & abs / full body workouts for 3 days in a week.

Why I start BBG?

Since I’m not the one paying for the e-book so why not? Never reject a good offer and never say no for extra workouts. 

The Good and The Bad?

After a glance thru the BBG circuit sheet, I think individual’s result may VARY depend on how much effort you’ve put in - such as how many sets to complete within that 7mins, and how heavy weight you lift in that particular circuit.

The GOOD - Hassle FREE to plan your workout, just do accordingly to the designated circuit with your own pace and capability.

The BAD - Lack of motivation, mentally weak person will cheat a lot during the 7 minutes training.

Conclusion

I’m pretty sure everyone will progress completing the 12 weeks program, either performance related progress or physical progress. After my first training, I would consider BBG more on cardio-related training. I don’t feel much sore on my leg like I usually did after weight training, but I’m satisfied with the amount of sweat after completing the workout. Can’t wait to see the results and how significantly my stamina will improve after accomplish the whole program.

Will update more on my BBG training every week, stay tuned!

I love my greens if only with finger-licking good dressing. However I'm not fancy with all the bottled salad dressing that usually come in high sugar or fat content. 

The first time I had this Goma Dressing was at Azuma QueensbayMall and I'm like OMG this is really yummy!! I Googled for the recipe and it turn out most of the recipe request for Japanese Kewpie Mayonnaise which I don't really like it as it's still consider process food that comes with "unknown" ingredients in it until I found bakeforhappykids's Oil based Goma Dressing. 

Thanks for the recipe now I can enjoy my greens and dressing with no hesitation! 

Oil based Goma Dressing 

- adapt from http://www.bakeforhappykids.com/

90g White Sesame Seeds, roasted until light browned and fragrant

1 Small Organic Carrot, roughly chopped

1/2 Big Yellow Onion, roughly chopped

3 Clove Garlic, roughly chopped

3 Tbsp Sugar (I use Molasses Sugar)

1 Cup Neutral Tasting Oil (I use Sunflower Oil)

1/2 Cup Japanese vinegar (I use mizkan Grain flavoured vinegar)

1/2 Cup Soy Sauce

Place white sesame seed in a frying pan and roast them over medium heat until the seeds turn golden brown with lots of fragrant. (Careful not to burn them, but it's important to roast them till golden brown for the sesame aroma!) 

In a frying pan with medium heat, cook onion and garlic until they are slightly brown and tender.

我喜欢吃沙拉，但前提是要有很好吃的沙拉酱才行。不过注重健康的自己从来都不爱买那些瓶瓶罐罐的沙拉酱，不是高糖分就是高脂肪，更不用说里边有多少自己不知道是什么的添加剂了。

第一次在皇后湾的 Azuma 吃到这个芝麻沙拉酱后就觉得这个怎么那么好吃啊！在网上搜寻了很多食谱，发现大多数的日式芝麻沙拉酱都免不了要用日式的 Kewpie 蛋黄酱，这么一来和买的那些罐装芝麻酱可不是大同小异了吗？

还好过后在  bakeforhappykids 找到这个用植物油做成的日式芝麻沙拉酱食谱，这么一来我就可以无后顾之虑地享用我的生菜沙拉啦！

和风芝麻沙拉酱

90g 白芝麻, 烤至金黄色

用食品料理机将烤好的白芝麻磨成粉。

用搅拌机将白芝麻粉，炒好的洋葱和蒜头，切小块的红萝卜，和其他的材料混合均匀。

将搅拌好的沙拉酱倒入密封的玻璃瓶，可放置在冰箱存放至少 2 个星期。

" I wanna start playing Skateboard! " I said.

" Is there anything that you don't play? " mommy replied.

Every time I got interest and start on something new, I say I wanna play - I wanna play Muay Thai, I wanna play baking, and I wanna play...

Everything become so much FUN when you're playing, so why not play more?

It is my way to explore and to learn new things in life without forcing myself to achieve something from it. I always believe when you're doing something you LOVE you wont quit easily and therefore - Practice make perfect, YOU WILL BE THERE eventually.

" 我要玩滑板啦~ " 我说。

" 什么事你都可以拿来玩厚~ " 妈妈一副受不了的样子对我说。

也没错啦，每每我对某些事物有兴趣想要尝试的时候，我都告诉她这个那个看起来好好玩，我也要玩玩看 - 我玩不一样的运动，玩烘焙，玩...

当你在玩的时候，一切都充满乐趣很快乐不是吗？那为什么不多玩一些？

玩，对我来说就是在尝试和學習新事物的最佳代詞；玩遊戲嘛，不必在乎結果如何成績如何，過程快樂又有滿足感就好。我總是相信，當你做著你愛做的事你就不會輕易放棄 - 熟能生巧，总有那么一天会 "玩" 出學問來。

What a beautiful Sunday to spend time with all the pretty and energetic Kombatians to challenge ourself in the Warrior Games organize by WARRIOR BOOTCAMP PENANG.

美丽的星期日早晨，和一群充满活力的朋友挑战由 WARRIOR BOOTCAMP PENANG 主办的 Warrior Games 再适合不过了。这个游戏不但可以测试我们的体能和爆发力，也需要发挥团队的合作精神，互相鼓励加油。

It is so much fun challenging our fitness level and to work as a team. The 1st 20/20 challenge is the toughest among all the games, doing 180 degree jump-squat after completing the 20 stomach-burpees really is a hard task especially when you had to race against time. Our leg become so jelly after that, guess is time for us to improve out strength and train more!

In the 2nd game, we need to drag a tyre that contain a sand-bags and to carry a "riffle" which a pipe that loaded with sands, running a 100 meter (I guess) and turn back. My team-mate Harmit make the whole game looks so effortless with her ultimate strength, while I looks so funny with all the running "action" but hardly move at all (reminds me that poor snail "running scene" in Monster University, hahaha!)

第一个 20/20 挑战是游戏中最困难的；完成 20 下的 Burpees 后要继续完成 20 下的弹跳深蹲完全不简单，尤其是在和时间赛跑的当下，我们的腿都软了吖！看来我们还得加强训练才行了。

第二个游戏我们必须手中握着装有沙子的水管，并拉着装有沙包的轮胎来回跑。我的队友 Harmit 把整个挑战搞得很轻松简单似的，可见得她的力量有多神马了！不像我，明明很用力在跑，可是就几乎没什么移动的，笑挂身边的朋友，哈哈哈~（这也让我想起 Monster University 那可怜的小蜗牛呵）

I think the 3rd game is the easiest among all - sit-ups and passing the weights between partners is not that difficult, most of us did 38 sit-ups within 1 minutes. The 4th game is where we really tested to work as TEAM! Hehe, I looks really effortless and comfortable while my team-mates carrying me, they are so strong and its really fearless when you trust your team-mates that they will never drop you no matter what. 

而第三个尤其应该是最简单的了 - 仰卧起坐之余传沙包，没有什么难度；我们大多数人都在 1 分钟之内完成 38 下的仰卧起坐。而第四个游戏就是考验团队的合作精神了，她们抱着我的时候，看的出我其实很轻松也不会害怕，我信任她们，相信无论如何她们都不会让我摔着的；而我能做的，就是给她们加油打气~

We had so much fun throughout the whole game. We were nervous at the beginning but we all did a good job. My team BLACK MEGATRON make it to the 3rd place while team PURPLE DRAGON is on the 5th. Obviously it was not an easy thing but what's matter is we really had wonderful moments full of laughter and that sport spirit that makes us stronger and fitter!

一整个过程我们都很愉快。从一开始很紧张到最后的合作无间，我们成功夺下季军，而另一组朋友则在第五位。虽然这个游戏并不简单，可我们还是挑战成功啦~ Yeah!!!