Fitness Check In #5

It’s been more than 3 months since my last update. 3 months ago, I had trouble eating clean. Now, I still do (HAHA!), but with less struggle. If I can’t eat clean 90% of the time, then maybe I’ll just start with more than 50% of the time, then 75% of the time? Sometimes I’m really good but sometimes, I’m bad. Ah well, such is life. The past 3 weeks however, I got a little more motivated and I’m a little more consistent in eating less carbs (my WEAKNESS!). I guess my body is quite sensitive to carbs because when I eat less of it, I do notice less bloating in general. Darn it. Well, it’s a good thing now that I’m sure, but still, darn it. Erm, actually, I knew about this, but have been on denial, and now that I’ve accepted it, I’m all ARGH, fark!



My fitness journey chloeash



I’ve eased off heavy lifting, and have been doing more cardio. Running bores me to no end, and so I’ve opted for more challenging short intense workouts that kill me in less than half an hour. They’re High Intensity Interval Training, and it’s no joke when you really put in your maximum effort. If you can still talk and laugh after 5 minutes into the workout, you’re not putting enough effort. It should make huff and puff, and maybe get you cussing thinking why you started, and by the end, your body is just a pile of jelly. After a good minute or 2 rest however, you should feel awesome and refreshed, and beat at the same time. Still with me?

Melissa Bender has a large variety of HIIT workouts on her website / YouTube channel and they’re free for your reference. I like that she doesn’t get carried away motivating you by shouting louder and louder. She remains calm and collected, and her workouts are short and effective. I also like to come up with my own HIIT depending on how my body feels. Here are 2 examples of my HIIT workouts. No equipment needed, all you need is to download Gymboss app on your phone and it’s free. I actually have my own Gymboss (it’s an interval timer) but I also have the app ready just in case I misplaced the timer.


Beginners (30 seconds on – maximum effort, 10 seconds rest)

  1. Jumping Jacks
  2. Squats
  3. Butt kicks (running on the spot, kicking your own butt)
  4. Lunges (right leg only)
  5. Lunges (left leg only)
  6. Plank
  7. Jumping Jacks
  8. Push ups (full push ups or knee push ups, depending on your strength)
  9. Squats
  10. Plank

Rest for a minute or two then repeat


Intermediate / Advanced (45 seconds on – maximum effort, 15 seconds off)

  1. Burpess
  2. Star Jumps
  3. Mountain Climbers
  4. Plank
  5. Burpess
  6. Star Jumps
  7. Full push ups
  8. Front kicks
  9. Side plank (left)
  10. Side plank (right)

Rest for a minute or two then repeat


I always change up my HIIT so my body gets new challenges. Tough but satisfying. Have fun!



xoxo Lily