Seared Tuna and Oven Grilled Asparagus

Oven grilled asparagus is actually last night's dinner and tonight I made a seared tuna and got brocolli from Il Bel Paese.

I'm totally happy with my tuna tonight because it's PROPERLY SEARED and flavorful!  Yipee!  My first seare tuna tasted worse than canned tuna and there sat my poor friend eating the rubbery tuna with a smile, true friend, ain't he?!

Oven Grilled Asparagus
The tip to pick the fresh ones is to look at the end of the spear, the more moist, the fresher.

Ingredients: Serves 1-2 people

• 5-6 spears of medium white asparagus
• Olive oil
• Cumin seeds
• Salt and pepper to taste
• Truffle oil (optional)

1. Preheat oven to 220 degrees C.
2. Wash and dry asparagus, place them on foil.
3. Sprinkle, cumin seeds, rock salt and pepper, 1/2 tbsp olive oil evenly on both side.
4. Put it in oven for about 7 minutes or until tender, turn occasionally.
5. Let is sit for a minute.  You might want to sprinkle a pint of salt, touch up with a few drops of truffle oil.

Pan Seared Tuna

Ingredients: Serve 1

• 6oz tuna
• Dry mixed herbs
• Dry basil
• Olive oil
• Salt and pepper
• Cayenne pepper

1. Wash and dry tuna with paper towel.
2. Sprinkle a pint of salt, pepper and cayenne on both sides of tuna.
3. Rub 1/2 tbsp evenly on ALL sides of tuna.
4. Sprinkle both mixed herbs and dry dry basil on both sides.
5. Heat 1/2 tbsp olive oil on high heat until smoke comes out.
6. Sear tuna for about 1 minute on both sides.
7. Let it side for 30s to 1 minute, cut into half inch wide pieces.
8. Touch up with salt, cayenne pepper and a tsp of olive oil.  Serve.

You WILL need quite a bit of oil or the tuna will be too dry.

Bon appetit.

Joey <3

0625 Workout And 24% BodyFat

It's good to know where to go....

With 24% bodyfat and 41% muscle mass, I took a triple take.  The numbers remained unchanged and I was deeply disturbed.  I was having one of those moments that happen more often on my clients, 'I thought I was FIT and lean!'

Anyways, 24% body fat is within the healthy range for women my age but the dead weight is definitely slowing me down in triathlon. 

19 weeks to go until Taiwan 70.3, I can only see myself bringing the number down to 15% and increase muscle mass by 1% in order to increase power output.  Again, it's always good to have a clearer goal and act on getting there in a set time frame. :-)

Now the workout routine, I have kind of changed my lab routine since 2 weeks ago.  Instead of doing 3-4 sessions a week, I am now doing 2 strength training sessions at the gym with moderate to heavier weight, each session consists of 4 to 5 exercises and lasts from 30 to 35 minutes.  I Might add one more plyometric training once a week to increase flexibility and agility.

Here is the workout.

Warm up - Please see previous posts.

Weight Circuit - 3 sets, 35 minutes.

• Bosu Bent-over Row and Lift, 14kg Barbell, 15 reps
• Bosu Single-legged Push-up and Squat, 10 reps each leg
• Plank One-rrm row, 4kg DBs, 15 reps each
• One-arm Hang & Press & Lunge, 4kg DB, 10 reps each leg
• Pistol Squat, 5 reps each leg

Cool down with abs and stretch.

The workout might be a bit repetitive in the past 4 weeks but right now you should start to improvement in the following areas,

• Improved back strength (or back pain if you suffered from it before)
• Better hips-core stability
• Improved upper body strength
• More defined shoulders and arms
• More uplifted backside....

I have attached a body fat chart for your reference... Send me an email with your progress or if you have any questions.

Have fun! <3

Joey

Workout 0622 - Lab Circuit

35 Minutes Lab Circuit

'The Lab', aka gym is where we carry out different experiments/ movements to test our athletic potential.

The circuit today is simple, consists of 6 exercises which are performed back to back.

Warm up - You can see previous posts.

Circuit - 4 sets with short water breaks whenever you need.

• Bosu Deadlift/ Hang & Press, 14kg barbell, 15/ 20/ 20/ 20
• Lat Pull Down, 20kg, 15 reps
• Barbell Lunges, 14kg, 10 reps each leg
• Plyo Lunges, 10 reps
• Bosu One-legged push-up, 10 reps
• Bosu Butt-kick Burpee, 10 reps

Cool down with abs and stretch. If you wanna stretch like that....

As usual, you can lift heavier or higher reps if you're stronger or with a different training goal.  Bear in mind that you HAVE to keep your core TIGHT at all times.

Have a sexy Friday!

Be Your Best,
Joey

Dinner Idea

Food is essentially the biggest nourishment to our body, so think I can share with my my dinner recipes tonight. :-)

It's a 3 course dinner with a gls of white wine.

Ingredients:

• 2 giant scallops, about 100g
• 2 baby potato
• Fresh grouper, 5oz
• Cherry tomatoes, 50g
• Extra virgin olive oil
• Truffle oil
• Salt & pepper
• Parsley for garnishing
• Skim milk/ whole milk (whatever you please)

First Course - Seared Scallops with Truffle Mash and Cherry Tomatoes

Truffle Mash:

1. Wash pototoes and cut into 3 small pieces.  Add them to boiling water with a pinch of rock salt.
2. Boil on medium heat 'til soft.
3. Drain water and mash potato in a salad bowl.
4. Add 1 teaspoon truffle oil to mash and leave the center of the mash hallow.
5. Little by little, add skim milk to the hallow part and mix 'til the mash becomes soft that it slowly slides off the spoon.
6. Add a pinch of salt and pepper to taste (you can also add bacon bits if desired).  Leave aside.

Seared Scallops:

1. Wash and dry scallops.  Season with salt and pepper on both sides.
2. Heat saucepan with a teaspoon olive oil, til smoke comes out but be careful not to burn the oil.
3. Put in scallops and sear for 1 minute each side.
4. You might add more salt to taste.

Final Touch:

1. Cut washed tomatoes into halves.  Serve with 1 table spoon of mash with scallops on top.  Drizzle with truffle oil and a pinch of salt if desired.  A sprig of parsley for garnishing.

Second Course - Oven Grilled Grouper

1. Preheat oven to 220 degrees C.
2. Season fish with salt, pepper and 1 teaspoon olive on both sides.
3. Wrap fish with a sprig of parsley in foil.  Only put it in the oven when you start mashing potato.
4. Leave it in oven for 15-20 minutes.  Check occasionally.
5. You can serve with fresh squeezed lemon if desired.

Last Course - Formage Macaroon and Cranberry Stilton

Bought macaroons from LBG and stilton from supermarket.  Cheese, macaroons, chocolate truffles, wine and bubbles are must in my diet!

Buon Appetito!

Joey

Workout 0618 - Stormy Monday

Stormy rainy weekend leads to a wet Monday morning, my buddy stood me up for training (SLACKER!) so I worked out at home instead.

Today's workout again focuses on core (abs-hips) conditioning which takes longer than usual (45 min).

Warm up -

• Dynamic stretch + 10 min walk (to get my morning skim cap...)

Workout 1 - 5 sets of the following

• Deadlift and Raise, 20lb DB, 10 reps
• One-legged Lateral Push-ups, 10 reps
• Butt-kick Burpees, 10 reps

Workout 2 - 4 sets

• One-legged Woodchopper, 10lb DB, 10 reps each leg
• Pistol Squat, 10 reps ( 5 each)
• Sumo Squat Jumps, 20 reps

Workout 3 - 3 sets

• One-legged Single Arm Row/ Overhead Lunge, 10lb DB, 10 reps each (this is a killer after all the leg work....)
• Overhead Press/ Triceps Extension, 10lb DB, 20 reps
• Skater (with back leg off the ground), 20 reps

Cool down - 2 min plank with 1 min hips extension

Stay dry and have a fab day!!

Be Your Best,
Joey

Soda Ban To Resolve Obesity Problem...?!

A few days ago, I heard about the new soda ban in the States.  Basically, anything bigger that 16oz would be out of the market.  You can read more here on CNN.

My first thought - 16oz is fine by me, I might just need to get a few rounds of top-up.  The point being is, the ban doesn't solve obesity problem.

Earlier this year I published a post on obesity whose rate has been growing rapidly all over the globe (heck, if only the stock market followed!).  The issue has become international and not only does it affect adults but also children's health and development.

Medical experts have shared their concerns about obesity-related illness, mass media has taken advantages of making weight-loss reality shows; policians have paid more attention to the issue due to a growing healthcare bill and reduction in labor productivity.  You might be concerned but have you found the solution yet?  Do you know that obesity also links to poverty and price inflation?

No, let's not talk politics on my fitness blog but my point is, it would be more helpful to work out a solution than focusing on the issue itself. (no pun-intended)

Working in fitness industry has provided us with an opportunity with helping people achieve the fitness needs.  However, it takes more than 10 push-ups, 10k run and eating 1000kcal diet (I'm not suggesting the diet).  It's the will to change to be better and be consistent with making healthier lifestyle choices.  How?

• Sit down with a friend or fitness professional (if you can afford) to map out realistic goals.
• Remember health a LIFETIME commitment  and pick the one that works out perfectly for you so it sticks.
• Your old habits would defnitely annoy the crap outta you, but you're more sensible and stronger than that nagging voice, right?  Just stay proactive.
• Exercise in a group when you need that extra push.
• Turn OFF that reality TV show, it's not about reality.
• Educate yourself with health and fitness knowledge, time to hit the library! :))))
• Stay POSITIVE and HAPPY.  You end up saving on anti-aging products too!
• REWARD (non-food related) yourself for reaching your fitness goals, small or big.
• If you normally order a large portion, order a small and save up the change.  When you reach your fitness goal, the money you save would buy you a big reward, how about that SPA trip and flaunt your bikini body?

Now I'll shout up and let you start your new journey. :))))

Be Your Best,
Joey

Workout 0611

Monday is COLOR!



How's your progress?  I was reading about Drew Manning who put on 70lbs deliberately, from 6-pack to fat @ss and lost all the weight gained, all happened in one year time.  His 'experiment' is truly inspiring.

Like what was mentioned in the previous post, our body is a machine of habits.  If you want to be better and healthier, start a new habit right now.

Anyways, this morning I did 30 minutes gym work, focusing on core and functional training.

Warm up -

• Strutting my stuff from changing room to gym floor (hey, I had to suck everythinig in! Kidding)
• Dynamic stretch
• (you can always add a light cardio to warm up)

Core set 1 - 3 sets back to back

• Bosu Barbell Hang & Press, 14kg, 15 reps
• Barbell Reverse Lunge, 14kg 20 reps

Core set 2- 3 sets with 30s rest

• Bosu One-legged Push-up, 10 reps
• Plank One-arm Row, 3kg DBs, 30 reps

Core set 3 - 3 sets with 30s rest (or no rest)

• One-legged woodchopper (from bottom to top), 8lb medicine ball, 20 reps
• Medicine Ball Mountain Climber, 50 counts

Abs to cool down - 2 sets

• Partner Medicine Ball Sit-up, 8lb medicine ball, 15 reps
• Side Plank Rotation, 15 reps each side
• Leg Raises, 20 reps
• V-sit, hold 30s

Stretch - Dynamic and static

Feel free to email me with your health and fitness quest joey.tam@joeydiva.com

Have a lovely Monday, y'all.

Be Your Best,
Joey

Workout 0608

Our Body Is A Machine Of Habits

Photo credit http://www.ibelieveinadv.com

The way to be better at something?  Keep doing it with the right techniques until it becomes your innate behavior.  Therefore, today's workout is all about repetitions.  The workout consists of 3 plyometric exercises, all you have to do is to repeat, repeat and repeat... SIMPLE! :-)))


Warm up - see previous....

Workout Today - 10 sets of the following with minimal to no rest.

• One-arm DB snatch & lunge, 10lb DB, 10 reps each leg
• Squat jumps, 10 reps
• Burpee medicine ball throw, 8lb medicine ball, 20 reps

Cool down with abs -

• Medicine ball Russian Twist, 8lb, 10 *3
• Medicine ball V-up, 8lb, 10 *3

Stretch

Today's mantra - You can slow down but DO NOT STOP.

Happy Friday, y'all!

Be Your Best,
Joey

Best Workout Time

When is the best time of the day to exercise?  Do we burn more fat exercising first thing in the morning?

Morning or evening???

The best time to exercise at the most convenient time that fits your lifestyle.  And no, you don't necessarily burn 'more' fat exercising first thing in the morning.  For example, if you are running at 75% max heart rate, whether you do it in the morning or evening, the amount of fat you burn is actually the same.

However, your body will learn to burn fat more efficiently when you do low to moderate intensity exercise on empty stomach.

Thi is because when you exercise on empty stomach in the morning, your body taps into the fat oxidation sooner due to a depleted muscle glycogen storage from overnight fasting, that's also why high intensity training seems a lot harder in the morning.

My personal training preference is to do low to moderate intensity training in the morning before breakfast.  High intensity, i.e. HIIT, speedwork, power training, etc in the afternoon, as these workouts requires more muscle glycogen than fat and stimulate the growth of HGH.  Evening would be stretch, rest or something mild if I really have work out.  I also tend to avoid HIIT in the evening because it often disturbs sleeping pattern due to HGH release.

In case you are wondering if HIIT revvs up metabolism, the answer is yes, due to HGH release.  :-)

In conclusion, you reap most benefits by adjusting the training intensity to the time when you work out.


It's not my photo but similar to my b'fast...

Have fun training!

Be Your Best,
Joey

p.s. I've had the 'sickest 'post-workout muesli this morning.  Apart from usual muesli, yogurt, fruit, honey stuff, I also added a spoonful of peanut butter which blended perfectly well in yogurt.  MY GOD!  It was heavenly!



Workout 0604

Wakey wakey, it's time to hit the lab!

Boy, I'm loving the early training sessions these days.  The workout today is fairly simple as it contains only 4 exercises, 4 sets guarantee you all the definition in the right places.  ;-)

Warm up -

• You can see previous posts for warm-up routine

Pyramid Circuit - take only short water break between sets

• Bosu Deadlift Clean & Jerk, 14kg barbell, 15/ 20/ 25/ 30
• Plank One-arm Row, 3kg, 15/ 15/ 15/15
• One-legged Push-ups-Pistol squat, 6/ 8/ 10/ 12
• Lat Pull-down, 20kg, 12/ 14/ 16/ 18 (this is your recovery exercise)....

Abs -

• Plank, 45s *2
• Medicine Ball V-up, 8lb med. ball, 15 *2
• Russian Twist, 8lb med. ball, 15*2

Cool down -

• Dynamic and static stretch
• Cold Shower
• Skim cappuccino - this is the highlight of my morning workout!

I was asked if we should eat before morning exercise, my answer is it depends on what types of exercise you do.

For 30-60 minutes mild cardio and strength* routine, you can achieve better fat burn effect working out on empty stomach, just be more mindful with your post-workout nutrition.

*Note that strength training is lifting moderate weight with higher repitition rather than maximum load.  Also try to keep heart rate under 70% max so you don't have to worry about pre-workout nutrition.

Have a fab day!

Be Your Best,
Joey

p.s. Pure Fairmont makes pretty decent cappuccino! Bonus!

Ceepo Launch Event

Ceepo New Products Launch.


It was a great pleasure to meet Ceepo CEO Mr. Joe Tanaka last Saturday night.  Tanaka san is an awesome triathlete who has won a number a titles in his age group.  Apart from bombarding him with questions about all the Ceepo bikes, we also discussed training program and racing strategy, which was the highlight of my week!  Yipee!

Here comes my favorite Ceepo TT Climax, which is one of the two Ceepo bikes that use Di2.

The bike behind Climax is Venom, more bike details are available at G.U.M, their showroom is conveniently located in TST.  You can also email Philip at philip@gum.hk for bike inquiries.

Last but no least, how could I not jump at the opportunity to ride on Climax.... ;-)

Best Your Best,
Joey

Workout 0603

Cough/ sleep-deprived....

Cut the long story short, I'm currently on antibiotics and cough syrup so been mainly doing AT training this week.




What I have done so far is 45 min turbo, 5-min switching big/ small gear just to get my legs conditioned to roading riding position again.  Then topped it off with 15 minutes core conditioning, workout as follows,

• Deadlift Curl & Press, 20lb DB, 20 reps *3
• Plank One-Arm Row, 10lb DB, 20 reps *3
• Hang and Clean, 20lb, 20 reps *3
• Superman, 20s *3

Sure, if you are stronger (also depends on your training goals), you can lift heavier and/ or higher reps.

Feel free to email me with your health and fitness questions, my lines are always open. :-)

Have a fab day!

Be Your Best,
Joey