Diane, Miss Independent

Miss Independent

Yeah yeah, yeah yeah
Yeah yeah, yeah yeah
Yeah yeah, yeah yeah yeah


ooh it's somethin' about
Just somethin about the way she move
I cant figure it out
there's somethin about her


said ooh its somethin about
kinda woman that want you but dont need you
hey i cant figure it out
there's something about her


cause she walk like a boss
talk like a boss
manicured nails to set the pedicure off
shes fly effortlessly


and she move like a boss
do what a boss do
she got me thinkin about getting involved
thats the kinda girl i need oh


she got her own thing
thats why i love her
miss independent
wont you come and spend a little time?


she got her own thing
thats why i love her
miss independent
ooh the way we shine
miss independent yeah


Yeah yeah, yeah yeah
Yeah yeah, yeah yeah
Yeah yeah, yeah yeah yeah, oh


ooh there's somethin about
kinda woman that can do for herself
i look at her and it makes me proud
theres somethin about her


theres somethin oh so sexy about
kinda woman that dont even need my help
she said she got it she got it no doubt
there's something about her


cause she work like a boss play like a boss
car and a crib she bout to pay em both off
and her bills are paid on time


she made for a boss, only a boss
anything less she tellin them to get lost
thats the girl thats on my mind


she got her own thing
thats why i love her
miss independent
wont you come and spend a little time?


she got her own thing
thats why i love her
miss independent
ooh the way we shine
miss independent yeah


mmm her favorite thing to say
dont worry i got it
mmm and everything she got
best believe she bought it


mmm she gon' steal my heart
aint no doubt about it
girl you're everything i need
said you're everything i need


yeah yeah
yeah yeah, yeah yeah
yeah yeah, yeah yeah yeah, oh


she got her own thing
thats why i love her
miss independent
wont you come and spend a little time?


she got her own thing
thats why i love her
miss independent
ooh the way we shine
miss independent yeah


miss independent
thats why i love her

OFFICIALLY FIT CHICK 4W CHALLENGE CONTESTANTS

TAHNIAH kepada semua peserta yang berjaya menyertai FIT CHICK 4WEEKS CHALLENGE!!! senarai shortlisted adelah seperti dibawah:

1) Tia Hj Osman
2) Linda Kamarudin
3) Israelicia Baong4) Shen Dzul
5) Teruterubozu Pieyena
6) Goldfishzila Duah
7) Ck Asyikin
8) Cik Yayus
9) Cahaya Wangi-aihan
10) Roshita Ramli
11) Zuraida Said
12) Noie Azam
13) Norzila Zainal
14) Suria Bt Muhammad Isthnin
15) Shazana Abd Latif
16) Lily Suryani
17) Nur Amira Che Amri
18) Norashikin Ibrahim
19) Nuraida Ibrahim
20) Marshanda

**TAHNIAH sekali lagi kepada peserta2 yang terpilih...Di minta supaya ke semua peserta memberi commitment 100% bagi menjayakan challenge ini...Sentiase alert dengan email & fit fabulous fanpage untuk mengikuti task2 seterusnya!!

Chaiyok!!! Siapakah akan di nobatkan sebagai Diane Sera's FIT CHICK 4 WEEKS CHALLENGE diakhir MEI 2012 ini?? suprise suprise.... =D

Diane's Gym Jam - (Usher - Climax)

22 APRIL 2012 TURNING INTO 25TH !!

I'M GETTING OLD!!!!!!~
SHOOTT!! DAH 25 YEARS OLD!! OMGIEEE!!!
hahahahaha~
bersyukur kepada Allah sebab memberi i umur yang panjang...and the best part of all, resolution 2012 i mase 1st Januari 2012 aritu, telah pun tercapai.... Resolution i untuk getting fit & losing weight until 52kg before i'm celebrating my bufday!! YIPPIE!! 52-51KG ON MY BUFDAYYY!!!!
*gives myself a pat!!*
Bagus Diane but your journey to be more fitter than this belum habis lagi..still looooonggg way to gooo~~

Rase terharu biler balik dari training orang kat gym, tetibe my family kidnapped me & bawak ke bistro on the nite of  21 April 2012....dengan muke letih baru blek dari train orang, dengan badan busuk berpeluh, tiba2

SURPRISEEEEEE!!!!!

Air mata berlinangan kerana terharu my family dah plan awal2 tuk adekan suprise party for me....

sape sangke dah tua2 macam ni pon still ade orang sudi nak celebrate...

thanks to my parent & brothers for celebrating this party....

rase btol2 terharu dapat suprise party setelah bertahun2 xpernah merasa macam ni..hahahaha...



DIANE'S BIRTHDAY WISH:
Dear Allah, please bless what ever i'm doing & try to achieve right now so that i can have a better & successful future one day...please protect & bless my friends & family too... Amin...

FIT CHICK 4WEEKS CHALLENGE REGISTRATION!!!!

To all my ladies yang nak regist for FIT CHICK 4W CHALLENGE,
Please provide me your full details & PM me at my FIT & FABULOUS (DIANE SERA) FANPAGE:
1) full name
2) address
3) email
4) contact no
5) i/c no
6)health & body check up: weight, height, bmi, bodyfat percentage, blood pressure & all of yr bodymeasurement...

*if u dont hve time to inform me yr health & body checkup today, u can do it by this week...i will email u all the data2 that has been provided to join this contest...so, need u to alert yr email or pm fb...

*dont worry, ur info will be p & c for this contest...
HURRY BEFORE 5PM TODAY~~~~

FIT CHICK 4WEEKS CHALLENGE REGISTRATION

Arini 29 April 2012  I, Diane Sera merasmikan pembukaan pendaftaran untuk FIT CHICK 4 WEEKS CHALLENGE...Macam mane nak main game ni...

Short, easy, simple explaination....

1) A challenge a.k.a reality show only for contestant yang BMI XNORMAL DITAHAP OVERWEIGHT & OBESE & WEIGHT AT LEAST OVER 60KG ... age doesn't metter...asalakan semangat u girls strong & u girls betol2 nak commit dengan game ni!! oh ya!
FOR LADIES ONLYYYY~~~

2) Challenge akan diadakan selama 4minggu bermula 1 Mei 2012... Pendaftaran peserta hanya berlaku pada 29 April - 30 April 2012 sahaja.... Hanya limited untuk 20 orang yang betol2 berjanji akan commit!! 

3) Setiap minggu akan ada sesi penyingkiran peserta jika terdapat peserta2 yng tidak dapat memenuhi syarat atau permintaan challenge ini...

4) Terdapat 4minggu dan setiap minggu peserta perlu melaporkan maklumat2 yang akan diminta oleh pihak pengadilan mengenai fitness progress u all...Ke 20 org peserta akan diemailkan jadual2 & info2 yang perlu peserta lengkapkan & laporkan setiap hari ke7 minggu 1, 2, 3 & 4...Laporan2 yang perlu disediakan adalah seperti:

a) Laporan Jadual Pelan Pemakanan (Minggu 1, 2, 3 & 4)
b) Laporan Jadual Pelan Senaman (Minggu 1, 2, 3 & 4)
c) Laporan kesihatan: Berat badan, Tinggi, Peratusan lemak, Tekanan darah & ukurlilit anggota badan....

* kesemua laporan ini hanya perlu di laporkan pada hari ke 7 setiap minggu...

5) Simple kan?? Just 4minggu saje...Ok, pendaftaran dibuka bermula sekarang...sila pm me kat FIT & FABULOUS FANPAGE.. sertakan info u girls yang lengkap seperti nama penuh, ic, alamat penuh, berat & tggi, no tepon, email & alamat fb u all....Pendaftaran akan di tutup malam 30 April 2012...

6) Nak tawu hadiah?? wait till the next entries...hadiah xpenting, yang penting semangat u all nak fit dalam mase sebulan ni dapat dicapai...trust me, biler u all dah fit, itu hadiah paling berharga...but dont worry, i akan sediakan hadiah special tuk u all bagi yang berjaya dalam challenge ni...

SO APE TUNGGU LAGI, PEGI CARI AMOI REGIST I TU & DAFTAR KAT DIE SEKARANG JUGAK!! task xsusah, jadi xde alasan untuk tangguh2kan fitness u all semua..starts from 1 MEI 2012!! AZAM BARU UNTUK BODY BARU YANG LEBIH MANTAP!!!

GOOD LUCK SEMUA!!!

Diane's Favourite Malaysian Fitness Babes~ My Idol...

Mesti u guys wanna know who are my Female Malaysian Fitness Idols ???
Siape yang menyuntik semangat I to change my lifestyle??

Setiap orang ade idol2 die tersendiri kan??
Even me got mine too~ I'd started to fall in love with these two babes since I gemuks dlu2...hehehe...

Mase tu I tengok dorang ni, WOW!! SUPERB LADIES!! I WANNA BE ONE TOO!!! I WANNA BE JUST LIKE THEM!!!

and they are:

BABE 1: FAY HOKULANI..

See! Even this hot sexy sizzling babe used to be chubby before this...tapi disebabkan high determination and lots of effort, SHE'S FINALLY TURNED HERSELF INTO A SUCH A BEAUTY GODDESS!!! aww!!

Next my favourite tough & strong fitness idol is

BABE 2: LINORA LOW (REDFM DJ)

See how STRONG she is??!!

LOVEEEEEE seeing her doing her thang at de gym!! She's freakin hardcore yaw!!

Oh I wish can workout together with her~~

Oh ya! by the way, Linora saw my blog & drop me some comments too!!

Such an honoured from u Miss Linora...I'm so excited that you have the time blog walking into my blog...

THANK YOU THANK YOU!!! 

You are trully my fitness idol..and I WILL continue my fitness journey to have fit & strong figure like u , babe!! adore your strong physique!!

Thank u again Linora... Dont forget to support me too~ Wish me de best of luck to achieve my target in da future!! =D

Semangat makin membuak2 ni lepas Ms Linora dah bagi strength!!

Diane Gym Jam Havana Brown - Get It

FIT CHIC 4 WEEKS CHALLENGE (TEASER)

Seperti yang i pernah janjikan sebelum ni, I akan buat satu contest untuk u guys semua...and this is the  the teaser sebelom ari perasmian challenge ni akan diadakan lagi beberapa ari...penyertaan hanya akan dibuka for 20 LADIES only~~ ok? no gentleman di benarkan untuk participates untuk challenge pertama yang i adekan ni...so, nantikan hari perasmiannya & i will explain to u guys de details of this competition...dont mention about the prize coz it's WORTH IT!! thanx Raja Suefina  for the prizes sponsor...baek ati Pn Raja Suefina mau sponsor hadiah tuk u all... i love the prizes & nasib baek i xleyh join coz i'm the jugde...so, kepada sape2 yang rase berminat nak join, boleyh add my FB Fanpage 

FIT & FABULOUS (DIANE SERA)

Hope to meet you all there!! =D

WHY ME LOVE APPLES??

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BODY FAT PERCENTAGE MEASUREMENT

Female (under 40) - 16%-28% Fitness, 20%-35% Health

Female (over 40) - 16%-33% Fitness, 20%-38% Health

Male (under 40) - 5%-15% Fitness, 8%-22% Health

Male (over 40) - 5%-18% Fitness, 8%-25% Health

And as for me, currently my body fat was 22% (20 April 2012)...

Need to shred 4-6% fat moreee~~~

Next time I will explain more about BODY FAT PERCENTAGE...

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What Are The Best Protein Powders For Women?

Cakap pasal protein shake...penting kew bende ni tuk pompuan?? camne pulak nak beli protein yang sesuai ikot keperluan badan masing??? Ok, let me explain u all serba sikit...i ni pon xdelah expert sangat...just nak share my knowledge dengan korang...

Cube tengok ni ade macam2 jenis protein yang pompuan boleyh guna...sebab tu biler followers tanyew i protein ape yang sesuai tuk u guna, i cant specify kan ape coz i dont what are your fitness routine, diet pemakanan u or info2 pasal badan u...maybe after i explain sikit pasal protein shake ni, u all boleyh pham sikit yang mana sesuai...dan kalo nak selamat seek for fitness instructor adviceslah..

Sama ada u all nak lose weight, tambah muscle mass atau just nak tambah pengambilan protein tambahan dalan daily diet u all, kadang serabut kepala tak tawu nak pilih protein shake mane yang sesuai untuk korang...sebab kalo silap beli badan korang teros jadi lain...dan yang macam i selalu pesan lah, klo terlebih protein dalam badan & tak digunakan sepenuhnya, boleyh bertukar jadi lemak jugak...itu yang kne hati2 kalo nak guna protein shake ni...

Ape yang kita tawu, industri protein powder ni mostly dominated oleh kaum lelaki setelah bertahun-tahun lamanya, tapi kalo kita sedar zaman2 sekarang ni dah banyak sangat keluar protein powder untuk MINAH-MINAH kurus papan kat luar tu supaye badan dorang lebih berisi dengan MUSCLES...iyewww...dengan muscles yew, bukan lemak...i gelak besar biler dengar sesetengah perempuan kurus papan, nak gemokkan badan dorang dengan cara p SEBAT MCD & KFC HARI2!!! salah tu...tu hanyew buat korang SKINNY FAT atau pon obess terus!! yang bermaksud, walaupon bentuk badan u girls tak berubah, tapi peratusan lemak yang berkumpul dalam badan akan jadi tinggi...macam Diane pernah advice beberapa follower sebelom ni, lemak bukan saje berkumpul kat bawah kulit kita, tapi lemak gak akan menyelaputi organ2 dalam badan kita tanpe kita sedar...itu yang kurus papan (bawah kulit xde lemak berkumpul) tapi tetibe jew kne strok lah, darah tinggilah, kencing manis lah or macam2 penyakit oraang obess...pelikkan?? xyah pelik sebab lemak2 HAPPY u all tu memang menebal ari2 kat organ u all....jadi xperlu rase bangga kalo u all cakap boleyh makan APE2 SAJE TAPI XPERNAH GEMOK!! korang cakaplah macam tu depan Diane, pandai ar DIANE hidangkan korang ape nanti...huhuhu...

Tapi mesti ade orang tertanya2 kan

"Nape pulak pompuan kena ambek protein2 jadah ni semua?? bende2 ni semua bukan direka untuk pompuan, nanti tak pasal2 gemok pulak...cume lelaki2 main besi jew layak ambek"

Sekali lagi Diane nak tanye u all balik, ape main reason yang u girls rase perlu ambek protein powder ni, macam Diane selalu ambek...nape???

a) nak bina muscles (macam Diane tengah buat sekarang??)

b) nak gunakan untuk lose weight?? (macam Diane guna dulu2 time nak kurus)

c) nak memenuhi keperluan protein dalam badan setiap hari??
d) SUKA SUKI jew...saje2 nak guma sebab rase die best!! (yuck! xsemua rase best ok?)

(Pikir baek2 & Jawab sendri dalam hati tu)

PERBEZAAN PROTEIN POWDER LELAKI & POMPUAN???

Di sebabkan keperluan badan lelaki & pompuan tak sama, makanyew lahh banyak protein powder untuk pompuan direkakhas untuk pompuan2 dengan kandungan protein tidak setinggi keperluan protein lelaki...Protein powder pompuan jugak mengandungi lebih keperluaan vitamins yang pompuan perlukan seperti vitamin B6, folic acis & iron..

Protein Isolate yang terbaek setakat ni yang disyorkan adelah

 Optimum Nutrition's 100% Whey Protein

sebab rendah carbs & fat, dan serap cepat ke muscles...tapi kena hati2 dengan kandungan sodium dalam isolate sebab kebanyakkan yang sedap2 tu sodium die tinggi...

Ok, ni di antara brand2 yang i brani recommand kat girls yang mana2 active workout & nak leankan figure...

BOLEH KEW POMPUAN PKAI PROTEIN YANG LELAKI PAKAI???

yup, setahu i boleyh tapi xsemua...kne kaji betol2 kandungan & fungsi die macam mane...sesuai untuk u..

Like mine i used NITROTECH HARDCORE... i pakai ni pon sebab atas advice sifu i biler die tengok how i training...kalo training xcukup lasak, memang xberfungsilah protein ni...silap ari bloated terus...

BOLEH KEW GUNA UNTUK LOSE WEIGHT???

memang boleh and ade jenis2 yang sesuai...

check dlu kandungan dalam protein powder u girls...kalo untuk lose weight make sure bende2 ni kalo ade lagi bagus:

1) Soy Protein

2)Casein & Whey

3) White Egg Protein

Lagi satu, i nak gelaklah kalo orang cakap minum protein shake banyak nanti TAK SUBUR & TAK BOLEH MENGANDUNG!!! yang ko pegi minum time mengandung tu sape suroh?? time preggy xpayah lah ambek sebab bukannyew u workout...time preggy ambek lah protein from natural2 sources macam kacang soya kew, tauhu, tempeh, cheese, lean meat, chicken breast, nuts & banyak lagi...

Well now i think dah ramai quite clear dengan explaination i tentang protein powder ni semua... baguslah...at least korang tawu apebende tu kan...perlu guna or xperlu...hummm...i explain ikot knowledge yang i ade..nak explain lebih2 xlayak pulak rase....ok..thank u for reading this...

p/s: yang HERBALIFE tu pon protein shake jugak...datang dari sumber bahan2 semulajadi...dorang kate lah kannn...tapi i xtawu...so sape2 yang excited sgt guna herbalife tu, kena ati2 jugak...memang berkesan tapi kalo untuk dalam jangka masa yang panjang & ari2 minum bende tu, hummmm....pikir sendri lahh...try baca kat blog SuSu Sejat ni.... http://sususejat.com/baca-label-ramuan-sebelum-beli/

NANGES LAGIII~~

 Arini kene workout lowerbody lagi~~
WAAAAAA!!!!

Sometimes~

DIANE'S LOWERBODY WORKOUT

Last nite I buat lowerbody workout...tapi kali ni I upgrade level & types of my regiments lagi...bagi lemak2 tepu yang degil tahap GABAN ni BLAST lagi!!! And kali ni I akan list downkan lowerbody workout yang I buat tuk beberapa minggu ni... Ni Advance level, kalo untuk Beginner boleyh buat mane2 yang senang pada u guys...

Exercise 1: Fast Walk (20-25mins High Gradient)

Exercise 2: Explosive Jump Squats (15reps, 3sets)

Exercise 3: Goblet Squats (15reps, 3sets) 

Exercise 4: Single Leg Deadlift (15reps, 3sets)

Exercise 5: One Leg Squats (10reps, 3sets)

Exercise 6: Step Up Jumps (10reps, 3sets)

Exercise 7: Elliptical (15mins, Fat Burn program)

REST (3-4MINS)

Exercise 8: Glutes Machine (10reps, 6sets)

Exercise 9: Lying Double Leg Rised (10reps, 3sets)

Exercise 10: Single Leg Bridge Ups (10reps, 3sets)

Exercise 11: Stability Ball Bridges (10reps, 3sets)

Exercise 12: Leg Squats on Leg Press Machine (10reps, 3sets, 20kg side by side)

REST (3-4MINS)

Exercise 13: Lunges with Step (10reps, 3sets)

Exercise 14: Walking Lunges (10steps, 4sets)

 Exercise 15: Single Leg Lateral Squats with Ball
 (10reps, 3sets)

Exercise 16: Wall Squats with Dumbell + Ball (10reps, 3sets)

REST (3-4MINS)

Exercise 17: Hamstring Machine (10reps, 3sets, 5-10kg)

Exercise 18: Calf Rises on Step (15reps, 3sets)

 DONE !!

Nampak banyak ea?? Hehehe~ Alaa...Ni level I, u guys buatlah ikot kemampuan masing2...
Diane ni payah sikit, kalo workout macam orang kne sampok, xhengat dunia...kalo sikit memang xpuas...
Jangan pakse diri, ikot level fitness masing2...




HAPPY TRYING!!

IN THE HURRY FITNESS BREAKFAST!!

Biler bangon pepagi then dah terus kne bergegas ke meeting & site visit, I sedaya upaya tak akan skip my breakfast.... dan I cube untuk makan healthy breakfast...macam pagi ni, I dah marinate dah french toast I dari malam tadi so dat pagi ni trus grilled atas pan I...trus start kereta & bergegas ke meeting...Dari pada i telan nasi lemak & karipap after meeting tu, it's better i breakfast my PROTEIN FRENCH TOAST coz i dont want to ruin my diet & workout.... Need to be totally STRICT & DICIPLINE in your diet to get faster result!!

Ginger Steamed Chicken + Green Apples + Tomatoes

BAHAN2:

1 ketul dada ayam (potong dadu)...

1 ruas halia..

3 biji bawang putih

1 biji bawang kecik

1 sudu besar lada hitam

1 sudu besar minyak bijan

Green apple & tomato di potong dadu...

CARA2:

Blend semua halia, bawang putih & bawang kecik...then perapkan ke dada ayam... tabur lada itam & minyak bijan sekali...Pegi ambek steamer & stim selame 5-6minit sampai isi ayam masak....Toskan isi ayam dengan air stimnyew~ then mixed upkan isi ayam dengan green apple & tomato....

* terpulang u all nak makan macam mana....tapi kalo makan macam tu jew utntuk per serving macam ni just more or less around 156kcal saje...

Top 10 Foods Highest in Fiber

Seperti mana u all semua yang dah mengikuti my blog dari awal fitness, i xtinggalkan my CARBS...ok? i still makan nasi, roti, mee & carbs yang lain...tapi CARBS yang selalu i ambek adelah complex carbs a.k.a fibre...Kalo nak lose weight dengan cepat, toooooloooongggglah kurangkan ambek carbs putih (nasi putih, bihun, roti putih & seangkatan dengannyew)....Gantikan dengan fibre....Semua orang pun tawu yang fibre ni mengenyangkan & tahan lebih lame...HAA!! tu lah maksud COMPLEX CARBS!! tapi xsemua fibre dalam bentuk complex carbs sebab die ade dalam bentuk veggies, fruits, spices & macam2 lagi...die susah nak berderai biler masuk perut kite...so lambat rase lapar...Contoh2 to 10 fibre yang ade dalam diet i adelah:


#1: Bran (Corn, Wheat, Brown Rice, Oat)
#2: Dried Herbs, Spices, and Peppers
#3: Cocoa Powder and Dark Chocolate 
#4: Flax Seeds, Sesame Seeds, and Sesame Butter (Tahini) 
#5: Dry Roasted Soybeans (Edamame) 
#6: Sun-dried Tomatoes 
#7: Nuts (Almonds, Pistachios, Pecans)
#8: Sunflower Seeds 
#9: Beans (Navy, White, French, Kidney) 
#10: Passion Fruit (Granadilla) 

THE TRUTH ABOUT GIRLS??

Attension to BOYS & GUYS out there...
This is the truth about being
GIRLS & LADIES....
U should get deal with it, yeah~

Getting closer~~

SATURDAY, 14TH APRIL 2012...
WEIGHT = 53KG     BODY FAT = 24%

(still need to work it more!!!)

WHAT DIANE'S TRY TO ACHIEVE ???

U TWO LADIES ARE SOOOOO FINNNEEEE~~~
ADORE U !!!!

nak gak jadi fitness model macam niiii~~
*hampa kalo xleyh nk dapat*

CHALLENGE MYSELF!!!
GOTTA BEAT MY LOW SELF-ESTEEM..

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WHICH ONE IS YOUR FIGURE SHAPE CURRENTLY???
AND...
WHICH ONE WILL YOU WORK IT ON TO GET A BETTER SHAPE???