green tea and its health benefits

hello, friends!

enjoying the chilly winter weather with a hot cup of milk tea.

 

 

some benefits green tea has to offer:

polyphenols present in green tea have been shown to

"slow the onset of atherosclerosis, some forms of cancer,

and slow the onset and severity of arthritis"

and theanine can "help anti-cancer chemicals

(such as doxorubicin) kill tumor cells more specifically" (106).

green tea also contains caffeine,

which can help boost your energy and mood.

 

I love this stuff.

my drink today is green tea with honey and almond milk.

read an earlier post on how to make milk tea here.

check the Pam Hunni Fitness Store
for teas I like and recommend.

xo, Pam <3

 

Gutman, Robert. "Tea." Plant Sciences. Ed. Richard Robinson. Vol. 4. New York: Macmillan Reference USA, 2001. 105-108. Gale Virtual Reference Library. Web. 22 Nov. 2013.

My Fitness Pal

Hello, friends! Just a quick check-in today! I wanted to share MyFitnessPal with you, an app/website that helps keep track of your diet and exercise. It is a great resource, as it has an easy-to-use interface and an extensive database of food and exercise activities. Peep the site! I have set up a profile that you can check out at www.myfitnesspal.com/PamHunni.

Will check back in soon! Off to do my workout. Have an awesome day!

xo, Pam <3

Lose Weight FAST and EASY With Dance Cardio

After a hiatus, I like to get back into working out with Dance Cardio.

I love to dance and used to do dance performances a few years ago,

so it is something I am used to and know will be lots of fun.

Dance Cardio workouts improve cardiovascular fitness and flexibility,

and if it is something you are new to,

I guarantee you will feel that wonderful soreness in the first few weeks.

This is because you use muscle groups in your body that you don't usually use

in machine exercises such as elliptical or treadmill,

or other exercises like jogging or walking.

Dance is core-intensive! If you didn't know that, well there it is!

When you dance you always have to keep your core tight

and keep your posture sexy so you will definitely see a change in your midsection!

But you are having so much fun that you won't even realize it has been

an hour and a half of exercise til you're done!

And at that point you will be wanting more because

dance is so sexy and invigorating.

The workouts I like to do include

Zumba, Rockin Body, and Just Dance 2014.

So much fun!

I would also like to join a Social Salsa class.

Perhaps in the not too distant future, I shall do that!

Do you like to do dance workouts?

Please share your thoughts and suggestions with me in the comments below,

or get in touch with me on Twitter @pamhunni 

or on Facebook at facebook.com/PamHunniFitness.

Check out the Pam Hunni Fitness Store 

to get these workout videos

and other great products approved by ME!

More to come!

xo, Pam <3

Bikini Body 2014

Hello, friends! October was such a crazy month for me. It was truly difficult to make progress with my diet and exercise! But I exercised when I could and it always made me feel better. I think a great approach, when you are busy with life and it's never-ending surprises, is to keep pursuing your goal. Fit your exercise when you can so it does not build up to become an intimidating, insurmountable obstacle! When you perform aerobic exercise at least three times and resistance training once or twice a week, you are be able to maintain your levels physical fitness, preventing your previous efforts from deteriorating.

November is looking to be another busy and demanding month. I am adjusting my approach to focus more on my food intake. I have created a food log with my dream body in mind: the background is a sexy, white sand beach, which I know will motivate me to eat healthfully so I can be bikini sexy by Summer 2014!

Here is the BikiniBody2014 Daily Food Log.

Please give it a try and let me know what you think!

Serving sizes and food groups information can be found

at http://myplate.gov/food-groups/

Have a great month and I will check back in soon!

xo, Pam <3

Fresh Salad with Garbanzos Recipe

hello, friends! here is a recipe for raw veggie salad with garbanzos. i have had this a couple of times this week and I really enjoyed it! it's very easy to make and keeps you full and is very nutritious. this salad contains dietary fiber, carbohydrates, protein, vitamins (A, B6, C, K), minerals (folate, zinc).

Fresh Salad with Garbanzos

makes 6 servings

1 cucumber, peeled and sliced
1 bell pepper, seeded and sliced into strips
6-8 strawberries, sliced
1/4 red onion, diced
1 can garbanzo beans, drained and rinsed
1/4 c crumbled feta cheese
1/4 c red wine vinegar
1/4 c olive oil
1/4 tsp kosher salt
1/4 tsp black pepper

combine ingredients in a large bowl and mix.

it's too easy. i ate this as a snack in between meals and it was great, or you could eat it alongside your lean protein and whole grain for a filling meal. please try it and let me know how you liked it!

if you have any fitness and nutrition questions, please ask! I would love to help you on your journey to health and wellness.

xo, Pam

nutrient data was obtained from https://www.supertracker.usda.gov/foodapedia.aspx

Healthy, Happy September!

Hello, friends! A new month is upon us!

Healthy, Happy September is the month

you take control of your health and improve your lifestyle.

I'm here to share what I have learned regarding

nutrition, exercise, and wellness to help you live

the healthy, happy life you deserve.

Here is the Healthy, Happy Me Weekly Nutrition & Exercise Log!

You can print and use for the week, or fill it out using a program or app.

I use this log to keep track of my daily portions of each food group.

I check off the portions and write down what I eat as I go along my day.

this Food-A-Pedia has a searchable database which gives you

food group and serving size information.

also check http://www.choosemyplate.gov/food-groups/ for information

on the different food groups, and what counts as a serving size.

the Healthy, Happy Me Log also has a water intake tracker.

drinking water helps your body function at its best,

so make sure you check off your water intake!

activity output is logged in terms of

time in minutes and METs, or Metabolic Equivalent.

METs are, simply put, rating the intensity of your activities from 1-10,

1 MET = sitting at rest, watching TV

4 METS = brisk walk, aerobics

5 METS = bicycling or jogging

8 METS = running, bootcamp class

 

I hope you use this log to track your food and activities!

please comment with any questions or suggestions you have!

xo, Pam

new territory & making progress

hello, again friends!

I spent the afternoon doing test shoots for the tutorial videos.

it was good exercise and so much fun.



me practicing for our videos



I can't wait to share this stuff with you!

It's going to be fun (I hope! lol)

I would really appreciate any tips, advice, or feedback from you.

making videos is new territory for me

so I'm attending to the necessary details before proceeding!

 

 

I also wanted to share some pictures of my progress!

 

 

the first pic on the left is from Thanksgiving of last year.

I remember seeing that pic and feeling pretty sad about

having gained quite a bit of weight...

the two middle photos are from end of May,

about 10 weeks ago.

and the pic on the far right is from today.

I feel pretty good about the changes so far!

what do you think?

 

xo, Pam <3

#AugustHeat Recipes: Lean Protein Turkey Patty, Avocado Milk

hello, friends! I'm sharing some easy, healthy food ideas to go along with your #AugustHeat workouts! Lean Protein Turkey Patties are high in protein to help build muscle, and lower in saturated fat & cholesterol than beef patties. Avocado Milk is great for in between meals, high in healthy fats and calcium.

 

Lean Protein Turkey Patty

 

20 oz ground turkey
1 egg
1/2 onion, finely chopped
2 cloves garlic, minced
1 small box raisins
breadcrumbs of 1 oz whole wheat bread
1/4 tsp galic salt
1 tbsp light soy sauce
1 tbsp oil
2 bell peppers, sliced into 1/2-inch rings

mix ingredients except bell peppers in a bowl. place bell pepper rings on oiled pan over medium-high heat. spoon the patty mixture into the middle of ring. brown on both sides, cooking thoroughly.

makes 12 servings.

this is such an easy recipe! you can cook it stovetop in a pan, bake it in the oven at 375 degrees, grill it. I cooked a few on my Foreman Grill, and some patty mixture without the bell pepper ring over the stove. It's so tasty. I ate it in a burger using a whole wheat bun and it was delicious. You can serve it over brown rice and top it with a light tomato sauce. Turkey is a great source of protein and has less fat and cholesterol than beef. It's an easy and delicious way to incorporate protein into your diet.

Avocado Milk

 

1/4 avocado, without peel & seed

1 cup nonfat milk

1 tsp sugar (or honey)

1/2 cup ice

 

mix ingredients in a blender until your prefered consistency. I enjoy chunks of avocado in mine.

when I was a child in the Philippines, we had an avocado tree on our front lawn that grew huge, succulent fruit. on some special afternoons, I  was treated to a bowl of avocado with milk, sugar, and ice. that's what I think about when I drink this. so yummy and refreshing, reminds me of good ol' days back in da PI.

 

 

food nutrient data was from this source

http://ndb.nal.usda.gov/

a very useful site that shows you the nutrients in food.

it has a huge catalog of entries.

check it out!

 

try these recipes out

and let me know what you think!
 

xo, Pam <3

Pam Hunni #AugustHeat Workout 1 - Total Body

hello, friends!

for the month of August, I will be doing a new workout every week,

focusing on training for my race in September.

a lot of aerobic endurance, power, legs and core. 

we shall henceforth refer to this set of workouts as

the #AugustHeat series

 

#AugustHeat Workout 1: Total Body 

Pam Hunni #AugustHeat Workout 1 Custom Timer

Create your own interval timer or download our interval timer app

20130802 - the root of many evils

the atmosphere last night over supper was one of melodrama & intrigue.
we discussed the family estate and the self-deemed cunning connivers
clawing their way into the structure.

Money Is The Root Of All Evil.

quite the bold statement, gassed on by our soap-opera theatrics.

enter unnamed

"No, it's not. Only if you make it your God. I love money."
"I don't need money."
"Yes, you do. Everyone needs money."
"If you think you need it then you need it."

money is not the root of ALL evil but MANY evils.
greed, corruption, elitism, classism.

an arbitrary measure of value which is man-made.

new goal in sight

hello, friends.

I have a new goal, which is to run a 5K in September.

my lovely daughter turns 2 years old that month,

and I found the perfect race to celebrate.

it's the Girls on the Go Run Series,
and it looks like so much girly fun.
runners can do a 5K with child in stoller,
which is perfect for me and my baby girl.
plus, we get cute medals for finishing!
I can't wait :)

this will be my second race.
I did a 5k last spring, and that was totally fun.

my first 5K :)

Race Day is 10 weeks away, so I will be training til then,

focusing on aerobic fitness, flexibility, and strength training.

 
more to come soon!

xo, Pam <3

#3WEEKS - week 3 recap, new music

did a tad better this week than last week.

started lifting the barbell more, and did some running.

running felt soo amazing that I am inspired to do a race in the fall.

with that said, for the coming workouts I will likely have the race in mind,

how to improve my strength and speed so that I can run well and have fun.

 I am already feeling sick but I'm going to keep doing cardio and some resistance training in the coming week.

 

new muzik

got a couple new albums that are changing my life

particularly Pretty Lights Color Map of the Sun.

and Daft Punk Random Access Memories changed my life last week.

take a listen and tell me what you think...

I like anything melodically interesting,

sometimes harmonious, sometimes dissonant,

anything that gets me thinking or inspires me.

But I'm not of a bright, cheery disposition

and I think the music I like says that, too.

 

music is so expansive and expressive,

it's a deep ocean of inspiration.

 

xo, Pam

#3WEEKS - Week 2 Recap

here is what I did for week 2.

 

not too bad, but I know I could have done better.

and my lack of effort is reflected in my halted progress.

#3WEEKS - halfway through

hi, friends.

halfway through my #3WEEKS of torture

 

looking at my progress I realize that I need to fire it up!

I need to fill this chart with more exercise!

it looks sparse and sad lol

taking charge and taking action,

I vow to do more!

 

xo, Pam <3

#3WEEKS Day 8 - it's my birth month :D

July is my birth month, y'all!

i'm motivated to get in better shape for my birthday :D

 

I finished some yoga stretches and circuit training earlier,

and now I am working on a booty & abs workout.

want to do it with me?

here is the interval timer I set up
 

Pam Hunni Booty & Abs Custom Timer

Create your own interval timer or download our interval timer app

#3WEEKS Day 4 - I did great! Thanks, Rock Lee!

today was awesome!!

did all my scheduled workouts and I feel great.

today's workouts, check! :D

Rock Lee is my workout GAWD!

#3WEEKS Day 3 -BUST!!!

aww mannn, today was a total bust!

my schedule was so off it was just not possible.

all I can say is that things like this happen....

#3WEEKS Day 2 - did pretty good

howdyyy, did fair today,

not exactly what I had planned but still a good job.

 

 

morning workout

ez 2 miles

Insanity Plyo Cardio

65 Squats

 

afternoon workout

Insanity Pure Cardio

70 Squats

 

I wasn't able to do any of the Blogilates videos,

(did eazy 2 miles in the morning instead)

so I will make them a priority tomorrow.

also, can I just say? dem squats is killin me.

my legs are feelin it.

actually, my back, my chest, and my core are all sore lol

but I figure if i stick through it, my body can adjust to all this exercise torture.

I just have to get through the first few days

while my body goes through the shock and the pain

then i'm golden.

and i'm so determined

cuz I can see that i'm making progress!

 

 

back at it tomorrow!

I will be posting more food related stuff too

so stay tuned!

 

thanks for checking out the blog,

leave a comment!

let me know what you want more of,

ask any questions,

 or just say hi!

 

xo, Pam <3

#3WEEKS Day 1 - awezome!!!!!

hellooo, pallies!

I did awesome today!

are you happy for me? :D

#3WEEKS starts tomorrow!! Mario-themed trackers

hello friends!

taking it easy today because tomorrow I start

my #3WEEKS of grueling workouts.

someone hold me... lol

 

I made a 3 week workout tracker, as well as a weekly food tracker

to help me keep er track of my er workouts and food intake.

the Mario theme is killin me with its cuteness!

 

fight bigotry and ignorance with love

hi you probably heard about the Paula Deen controversy

 

 

super kawaii sparkle milk tea!!!

hi, friends!

I had peppermint milk tea tonight after dinner and it was refreshing.

it helped cleanse my palate, as well as keep me full.

and that's good when you're trying to get rid of a few lbs.

 

tea bag, boiling water, honey, milk, ice, bendy straw

final calendar, gaming, zombie apoc

hello peepz

check out my cutie Mario calendar

 

 

is it not the most super kawaii workout calendar you ever did see?

i have a new plan

hello, friendz.

i'm almost back to normal.

in a day or two I will be working out (hard) again.

I have devised a new workout plan for myself,

which I will start next Monday.

here is a peep of the tentative calendar.

20130615 - ...

had a talk and the whole chest was exposed, open, all  feelings were taken in.
about being friends with someone who isn't there anymore
anger, resentment, guilt.
many ideologies to console us
when we don't know what comes next
after the blackness, after the end.

day 19 - eazy day

hello friends.
did an hour of dance aerobics this morning.
I love to dance.
I like doing dance workouts like Zumba or Just Dance.
so much fun! doesn't even feel like a workout, really, but I be sweatin.
it's great aerobic exercise.

just a quick check in for now.
more tomorrow!

xo, Pam <3

day 18 - this one's for the ladies

hello my friends.

I just finished a 3 mile power walk.

 

 

I took it easy today and I will for the next few days.

I have a pattern of working out hard for 2-3 weeks,

then feeling like a gelatinous, weak blob for 1 week or so.

I know my ladies feel me.

day 17 - rl getting in the way of my blogging!

good morning, just finished a brisk 2 mile walk.

I believe that's all the exercise I can squeeze in for today.

I need to take care of some life stuff lol

but I am going to TRY and catch up

i'm already dreading it, but it must be done!

 

I hope you do better with your fitness goals today than I did.

 

comment and let me know what your workout was

and I will check back in tomorrow!

 

xo, Pam <3

day 16 - pm workout death

workout death, I say.

I did Insanity Plyometric Cardio

and I was suffering, it was so hard.

my sister saw me during my workout

and asked why my lips were purple.

I died! that's why!

day 16 - skip am workout, write lengthy post

good morning! I was unable to work out this morning due to recent changes in my schedule. my son started attending preschool this week so I am still trying to figure out the best time to get it in, so bear with me as I adjust!
 
instead of working out, I will be sharing some trade tips on how to better ensure your success when you start a new exercise routine. a friend of mine was interested in getting in better shape and asked me what's the best way to dive in. here are some questions to keep in mind.

day 15 - pm pilates & squats

for my afternoon workout I did

Day 3 of +blogilates  Beginner Calendar

how's my form?

day 15 - i love Mondays

I was on my burpee sh- this morning lolz

 

 

did the Insanity Fit Test and I'm so happy

because the results and improvements are real.

day 14 - eazy sunday

today was an eazy day!

rest day from Insanity, so hooray for no torture hehehe

I still worked out by doing 30 minutes of Pilates

and 55 body weight squats.

a few of my friends and I are doing these challenges

 

Blogilates Beginner Calendar

day 13 - so good

tried to work out this morning but was derailed by life.

I was all geared up, actively in my workout then was interrupted,

so I felt blah early in the day.

 

I made a comeback, though, and had an awesome afternoon workout.

Insanity Day 13 Pure Cardio & Cardio Abs

Blogilates Beginner Calendar Day 1

30 Days of Squats Day 1

 



day 13 - unlucky

I woke up early for my morning workouts

and I was right in the middle of it

when I was interrupted by life and could not finish.

hoping to make up for it today or tomorrow.

 

more later!

 

xo, Pam <3

day 12 - pm naruto step

 

step cardio, some squats and lunges,

upper body exercises using dumbells

while watching Naruto.

 

I look better after only 2 weeks! yey!

day 12 - keeping it up

I am feeling fine and beastly right now, just finished Insanity Plyo Cardio.

channeling Bruce Lee in the 3rd pic hehe

day 11 - good finish

howwwdy! did two Insanity videos in a row.

IN A ROW, SON!

it was pretty fun :)

 

my poop face

day 11 - woke up too late :(

durn it I slept through my alarm and I didn't do my morning workouts.

I feel kinda bad about this, but I want to make up for it

by doing a grueling workout during my afternoon window.

we shall see if I can back my words up with action,

or if i'm just gonna be a lazy puss later today too.

 

I've got a few personal goals I want to work on,

I will be sharing a few with you soon.

 

xo, Pam <3

day 10 - easy step

did step aerobics in the backyard while watching Naruto and Metalocalypse.

 

 

5000 steps is equivalent to 2.5 miles, or thereabouts.

feeling good, back to kill it tomorrow.

check the calendar to join my workouts!

tune in to my livestream channel
http://www.ustream.tv/channel/pam-hunni-fitness

 
xo, Pam <3

day 10 - easy day

planning on taking it easy today.

might work out, or not.

it's a chill day and I am enjoying it :)

 

one thing I like about these days

is coming back the next day ready to annihilate sumthin hehehe

 

enjoy life, my friendz

 

if you're reading this, leave a comment!

I promise I will love you for it!

 

xo, Pam <3