My Bulan Puase Meals

Ade beberapa member tanye I , ape I makan tuk bulan puase ni.... I cakap :

"Bulan puase ni I makan daging biawak & telur ular sawa.... Protein lebih"

Hehehe.... I just manusia biase, I makan pon macam orang biasalah dalam bulan puasa....Apa yang bezanye I dengan orang laen? To be honest, I belom jejak lagi kaki kat bazaar ramadhan...kalo I nak bli makanan tuk buka pun, i mintak trainermate I belikan tuk I...

Jadi, ape menu I time bulan puasa ni???

Dalam bulan puasa ni I WAJIB makan sahur I... I never skip my sahur... Selalunyew sahur I consume makanan yang heavy2...Nasi I still makan tapi I more consume on complex carbs & fibre source...

Nasi Ayam Kukus or Ikan Bakar dishes favourite I time sahur... Pembuka selera...Tapi kalo malas, I just makan oat + yogurt & fruits...tapi siap ar, kebulur esok pagi time berpuasa.... huhuhu... I avoid makan sikit time sahur sebab I will make sure tenaga yang di bekalkan cukup tuk tunggu waktu berbuka...badan senang gigil kalo xcukup makan..hehehe...




Then biler buka, I slalu buka kat gym sebab kena jaga gym....Kekadang biler xsempat nak buka puasa disebabkan kne train customer, I just buka bende2 simple tapi yang penting complex carbs lah... sebab I need my full energy....

 Biler dah rase2 energy dah makin low, baru lah I curi2 makan my protein.... Ayam percik lewww yang terbaek time bulan2 ramadhan ni...baru feel skit bulan ramadhan..huhuhu....

Biler pas tutup gym around 1 am, ape lagi, melayan dak2 gym makan kat mamak ar~
Ayam tandoori & naan kosong i akan slalu order....

 Untuk dessert (u all pon tawu I xleyh hidop tanpa dessert...huhuhu), I slalu makan Tau Fu Fa jew...tapi air gula dia I buang...

So, itulah menu DS di bulan puasa...xde yang pelik nyew....normal jew macam orang2 lain makan...huhuhu...
Yang penting, jangan jadikan alasan bulan puasa untuk MALAS training / exercise....memang time2 ni metabo & fitness level kita drop, tapi at least buat low intensity training pon ok... tuk jaga muscle mass dari hilang...dan tuk maintain body fat mass dari bertambah....


SELAMAT BERPUASA & BERBUKA U ALLL~~~~

xoxo

DIANE SERA

DIET DI BULAN RAMADHAN

WHAT A GIRL WANTS (4)

MOTIVATE ME MORE (28)

Just Married : MR & MRS MIDDLETON (JAMIE EASON)

July 18, 2012

One of the hardest working and most popular fitness models, Jamie Eason is officially a married woman. Jamie Eason will be the model formerly known as Jamie Eason. That’s because she will be taking her husband Michael’s last name, Middleton. We welcome you to join in congratulating Mr. and Mrs. Michael Middleton and wishing them many happy, healthy, hardbody years together.

p/s: sangat romanticcccc~~~
jealous I...
kawen kat Italy plak tuwww~~
huhu~

Say NO to PAPAN / TIANG !!!

Selamat Berbuka Semua~~

Why I Lift Heavy and Why You Ladies Should Too!

A 2007 study from The University of Pennsylvania School of Medicine concluded

that strength training is an efficacious intervention for preventing percentage body fat increases and attenuating intraabdominal fat increases in overweight and obese premenopausal women.(3)

Ape yang nak disampaikan adelah STRENGTH TRAINING adalah cara yang terbai untuk mengubah komposisi tubuh badan kita sebagai wanita...Dan perlu I ingatkan yang paling di utamakan adalah komposisi tabuh bukan berat badan klo u ladies nak achieve sexy figure curvy shape...

Seriously lah I bagitawu dengan u ladies... if u all train dengan I, I xberapa utamakan weight loss sebab Im more focusing on body composition & figure shape....X kisahlah berat u all berapa pun tapi klo figure u all curvy & menggiurkan, xjadi masalah pun... For me, Im targeting for curvy body composition & solid hard lean muscles... What i am looking for is a change in body composition and relative adiposity (bodyfat percentage)...

HOW TO LIFT HEAVY???
Pernah ada sorang 'perempuan' ni mempertikaikan hal ni

"PEREMPUAN XBOLEH ANGKAT BERAT!! PERANAKAN SENANG SGT JATUH!! JANGAN MENGARUT JEW NAK AJAR POMPAN ANGKAT BERAT...RISIKO TINGGI..."

Humm... Firstly I nak ucapkan tahniah kat dia sebab die berani menyuara pendapat dia yg tak berilmu itu di depan I.... Bila I explain mengikut ilmu2 angkat berat yang I belajar dari buku, internet & kursus yang I ambek tapi pompuan tu still menegakkan jugak pendapat die....HALAMAKKK... serve yourself lah dear...

xkuase mak nak layan, noks...

Lifting heavy can be painfully boring or it can be one of the coolest parts of your day. There is something strangely satisfying about getting something heavier than you over your head.

Now, you might not be able to do that right away, but if you’re a couch potato or desk jockey, you’ll see serious gains seriously fast when you start strength training. What should a good training program look like?

• Short – you don’t need to spend hours in a gym. Once you warm up, 7-10 minutes is plenty.

• High Intensity – Since you’re only workout out for a short period of time, push with everything you’ve got! This kind of intensity has superior hormonal benefits. (4) ‘High intensity’ is higher intensity than you think. I’d like to see you, at the end of a 7 minute workout, lying in a puddle of your own sweat, waiting on death to take you home, than for you to have anything left to give at the end.

• Compound/Functional Movements – These are movements thatimitate life. Surprise! Surprise! Our bodies evolved to produce thegreatest physiologic adaptations in response to loaded movements that are useful in day to day activities! (5)

So what does a “compound” or “functional” movement look like? Well, how do you get off the toilet? Think about it. It looks an awful lot like a squat to me. Trying to get a 90 lb. cooler full of ice and beer into the back of a lifted pickup truck looks an awful lot like a power clean, and helping your friend move his behemoth, dinosaur of a TV looks a lot like a deadlift.

Like Real Life, But Heavier

The movements that evoke the greatest hormonal benefit mirror real life. The leg press machine, hip adductor, seated curl machine, and the rest of the lot at Gold’s Gym are artificial crap designed to fit into the big box gym business plan of “get as many people in the doors and spend absolutely no time with them.”

Never, in real life, will your muscles be asked to move in an externally controlled, linear motion. Real movement involves balance, and your workout should too!

A lot of the movements in weight lifting can be super fun, but if you’re not careful you can hurt yourself. I don’t suggest jumping into power cleans, squats, and snatches if you’ve never been a weight lifter before. If you’ve got the money, join a CrossFit Gym, or find a weightlifting trainer to teach you the correct movements and help you avoid injury. If you don’t have that kind of cash,YouTube has some great tutorials.

p/s: So~~~~  Nape perlu takut untuk angkat berat????
I dont care people called me IRON LADY or CIK BESI, bagi I tu semua pembakar semangat....buat ape nak segan ??? biar guys tengok yang we're ladies bukan takat boleh dukung anak or angkat bakul baju saje....

Kids, today's lesson: PROTEIN

LEG DAY TODAYYYY!!!

Yeay for me!!
I rajin time lowerbody day...
but i know guys hate leg day...huhu..
Ladies should love lowerbody day coz it will make your booty HOTTER!!

Ramadhan Charity Project

Di bulan Ramadhan Al-Mubarak ini, DianeSera bersama2 Bodybuilder Fit Junkies Club akan mengadakan satu projek amal kebajikan... Masih dalam planning lagi... Kami target untuk adakan event on Sunday 12th August 2012 ni...So, jadi sesape yang berminat untuk menjadi sukarelawan projek charity ni, boleyhlah inform kat DS awal2 ok?? Project ni akan dijalankan di area2 Selangor or kawasan2 yang berdekatan sahaja...
Jadi, hulurkanlah bantuan xkira dari segi kewangan or tenaga or apa sahaja yang mampu membuatkan mereka tersenyum gembira di bulan Ramadhan ini.... Bantuan anda amat kami hargai....

p/s: DS dah setahun lebih tinggalkan program2 charity ni...dan insyallah, kali ni DS nak on kan semula my charity club yang i pernah adakan dulu...doa2kan rezki DS ada sikit bagi membantu mereka2 yang kurang upaya ini....dan ni diantara event2 charity yang DS pernah organize time dulu2...

I dont know why I love helping unfortunate people dari dulu lagi but the only thing that I know when suddenly my tears of happiness will raining down everytime I see them smile~~

OH YA!!
Kalo ade sesiapa yang tahu mane2 rumah kebajikan yang daif & xdiberi perhatian oleyh masyarakat & jarang dapat bantuan, let me know....tapi bukan rumah anak2 yatim ok? not in the list sebab dah ramai sgt focus kat anak2 yatim sampaikan golongan2 lain terabai oleh masyarakat...
Orait u all, please help & support me in this ramadhan mission...
LUV U ALL!!!

XOXO

Diane Sera

SALAM RAMADHAN AL-MUBHARAK SEMUAA !!!

Arini ni ari terakhir untuk u all semua men'cekik' xhengat dunia...hahaha...termasuk i lah...
Dah 3minggu i buat bodymassing after i ditegur oleh some of my friends yang i looked too skinny & xsihat disebabkan strict diet & workout... so, they advice me to do massing sikit then baru cutting blek sepanjang ramadhan ni... yup, from 52kg now my weight is about 57kg... dlm masa 3minggu i menikmati 'massing & off-session', sekelip mata jew dah bertambah 5kg.... dasyatttt~~~ nak lose weight punyew lah susah, tapi nak add weight sekelip mata....

(Last desserts yang dapat i nikmati semalam di Genting Highland... Waaaa!!! bye2 my babies~~)

Nak xnak, start aje bulan puasa ni, i kne buat body cutting semula.... preparation untuk jadi m/c acara seminar ZK di Ipoh xlama lagi and i'm challenging myself to be one of  the models in I-Sihat & Dara Magazine...Humm... I know i can get what i want !!!

JUST BELIEVE IN YOURSELF!!!

BE COMMIT & STAY FOCUS !!

Sekali lagi, salam ramadhan & selamat menunaikan ibadah berpuasa ~~

sayang kamu semuaaa~~

XOXO

Diane Sera

Shooting Nasi Lemak Kopi O for TV9

 Yesterday, i baru blek dari shooting....

Untuk rancangan Nasi Lemak Kopi O...
TV9 doing an interview with my fitness partner, Dato' Zaki Khan...
Dengan topik 'Diet di Bulan Puasa'...
Here are some sneakpreview from the shooting...

Diane Sera just jadi tukang model tuk demo workout2 di bulan puasa...

huhuhu... jangan expect tinggi2 sgt dari i... i bukan STAR pon.. =P

Oh! kebetulan jugak masa shooting tu, Abang Bad ade datang workout citu...

Sape Abg Bad??

Mr. Malaysia 2012 Category Light Middle Weight...

Uhuiii...jelas amat DS sangat tersipu2 segan nak bergambar dengan Abg Bad walaupun dia sgt friendly..hahaha... DS being kinky sometimes... =P

Sayang, Will You Stay ?

There's a place that I know
It's not pretty there and few have ever gone
If I show it to you now
Will it make you run away


Or will you stay
Even if it hurts
Even if I try to push you out
Will you return?
And remind me who I really am
Please remind me who I really am


Everybody's got a dark side
Do you love me?
Can you love mine?
Nobody's a picture perfect
But we're worth it
You know that we're worth it
Will you love me?
Even with my dark side?


Like a diamond
From black dust
It's hard to know
It can become
A few give up
So don't give up on me
Please remind me who I really am

Nobody's a picture perfect
But we're worth it
You know that we're worth it
Will you love me?
Even with my dark side?


Don't run away
Don't run away
Just tell me that you will stay
Promise me you will stay
Don't run away
Don't run away
Just promise me you will stay
Promise me you will stay


Will you love me? ohh
Everybody's got a dark side
Do you love me?
Can you love mine?
Nobody's a picture perfect
But we're worth it
You know that we're worth it
Will you love me?
Even with my dark side?

3rd Seminar: Larkin, Johor Bahru

Finally!! Back to my hometown!!!! Yippie!!!!

"hoh, letihnyew rasa bertolak dari Meru, Selangor pkul 3am & sampai JB pkul 6am then terus kne pegi buat talk pkul 9am..."
Letih & penat but i still LOVE MY WORK!!!!
LOVE TO SPREAD HEALTH & FITNESS TO THE WORLD!!! =)

Dah2, kurangkan merapu, straight to the point...

Yes! Seminar di JB mendapat sambutan yang memberangsangkan...
Thanx to all the participants yang hadir...
Happy rasa biler participants berpuas ati & berikan feedback positive after seminar ni berlangsung...
although still much more things to get improved...
but overall seminar di JB pon berjalan dengan lancar & jayanya...

thanx again to u guys yang datang support me & my team!

p/s: gambar xbanyak coz i belum dapat lagi gambar2 full dari my friend... nanti bler i dh dapat, i will upload more...

NEXT SEMINAR

IPOH maliii!!!

Curi2 Masa Keje !! Wahaha!!

Setelah penat bekerja pusing2 Asia Tenggara (eceh! =P), pulanglah i ke tanah air ku akhirnya~~

tapi i xleyh blek my hometown lagi coz banyak lagi keje yang perlu disettlekan....

Keje still keje, rest & enjoyment xleyh di abaikan.. hahaha...

Tiba masanya untuk i mencuri2 tulang....

Alang2 ade job kat area Selangor, i curi2 masa untuk spend time with my closefriends here at Petaling Jaya... Ingatkan nak belanja dorang lepak kat ICT Shah Alam, tapi hujan pulak...memang xbest lah pegi citu hujan2... So, mission time hujan2 tu, pegi mencari makanan nak isi 'tank' perut yang dah berkeroncong sgt...

Mula2 dah plan nak pegi William or Murni (giant portion meal) tapi xde rezki malam tu, semua tutup...

I pon dah letih nak mencari2 kedai makan kat area PJ tu, blasah jewlah kedai apa2 yang ada...

 Last2 singgah lah di Kafe Strawberry Field...
Mula2 ingatkan kedai dia biase jew....
tapi bila bukak menu die, hambek kaw!!
juling mata nak baca...

One of my friend yang mengambil masa 4jam untuk pilih apa dia nak makan...sebab menu dia memang banyak sangat sampai rambang mata nak pilih....hahahaha... chet! tapi xdelah sampai 4jam nak pilih...

Bila makanan dah sampai, tiba masa tuk dig in!!!

perut dah memanggil2 tuk di isi~

  

  

My dish yang paling mewah calories sekali...hahahaha..

Seafood Platter....

Menikmati Mango dessert for closing....

 Alhamdullillah...
Licin sudaaahhhh~
Huhuhu...

p/s: dear my girlfriends, thank u for spending time with me...insyallah, if i ada rezki & masa terluang sikit, i'll try my best to 'lepak-ing' wit u girls again....

love u & miss u girls !!!

XOXO

Diane Sera