koa fitness的八卦，Yahoo名人娛樂都在討論

我练腹肌的时候都做这些运动，
因为我的体脂肪还挺高的，所以除了Eat Clean， 勤做运动也是必须的。

不要逼自己做，而是让自己爱上运动排汗才不会觉得辛苦💪🏻❤️
🏋🏽‍♀️ KOA Fitness

不知不觉，第三个星期了！
从一开始觉得折磨到现在的享受， 是我之前没有预料到的。
我真的没有见过那么有毅力的自己💪🏻
下个星期就要拍 ifeel杂志的照片了，听听 Pan Per-li老师有啥话要说吧 ～

Ps : 其实我的拍档 Joe曾耀祖 的自制能力也让我不敢放肆乱吃，所以谢谢他🤣

我工作的地方： GOXUAN
我健身的地方 ： KOA Fitness

健身之后才知道体重只不过是个数字
Sooo I don’t look at the number, but the mirror 😏
Outfit : Under Armour
Gym : KOA Fitness

#underarmourmy #fitnessjourney #fitnessmotivation #fitnessfun #workout

Thank you for joining me on my channel!

This is the last video for my Road to Shawn Rhoden Classic. Here I share my Show day results, what the judges had to say, what improvements i need to make and you also get to see ALL the food i had after comp! Which was bliss hahhaa.

I also finally reveal the next stage i want to step on and it is a stage, which I'm truly excited for! Watch on for the reveal :)

Thanks again for watching, do subscribe and do share this for others who are thinking of joining this sport.

I cant say thank you enough to the following people:

First and foremost God who was my strength.
My family who supported me in every way, from helping me cook, to just being my ranting bag.
My boyfriend who always had me grounded and in check with keeping to this goal
My coach Ben from Australian Strength Performance for his patience, guidance and literally sticking with me all the way via whatsapp for the comp.
My posing coach and super close bestie, Mama Beast!
Optimum Nutrition for being an awesome sponsor and Fitness League for the bands to help me pump backstage!
Aldrin for helping me with my aches and pains!
KoaFitness my KOA tribe thank you for always being so supportive even when I was so terribly cranky.
Thank you everyone for every single view! :*

You can find me here
Website: http://www.linoralow.com
Facebook:http://facebook.com/linoralow
Instagram: http://instagram.com/linoralow
Twitter: @http://twitter.com/linoralow
TikTok: linoralow

The days are ticking by and it's getting close to just a month left to the big day 6th May - Battle of the Freaks 2! Side note Thank you Kit, for getting a shoutout for me by one of my idols Ms Bikini Olympia, @courtneykiing!!!

My back is a lot better, not playing up but not taking any risk too in doing lower body workout. Was told by my physio i can do some of my usual stuff but at half my normal weight (which is suuppppperr boring), barely broke a sweat, hence focused a lot on making sure my tempo and mind muscle connection were there. Best time to focus on the little details when injured.

Upper body i maintained the program but was told to do cardio everyday. i personally asked for it to so i don't waste time. After 4 days of consistent steady state cardio, i could see some significant changes, weight dropped, so did the body fat percentage base on the InBody analysis at Koa.

Got in more posing practice in this week and learnt how to do the quarter turns. Posing is a frigging workout on it's own, learning how to think about contracting the right muscles, especially making sure my trap goes down and getting my delts to pop. But glad overall i'm seeing good changes and my coach says so too.

I finally managed to do some legs on Friday! Instead of squats swapped it to split squats with hamstring curls, less pressure on my lower back.

Nutrition hasn't changed, sticking to the 50g of carbs and below. At the end of the video, i give an idea of what 50g of carbs looks like. For example in one day i would eat

4 rice cakes, 50g of blueberries, 50g of raspberries, 30 almonds and 1 tablespoon of chia seed. All that is equivalent to eating one bowl of cooked white rice or even 2 medium size bananas

Low carbs isn't so bad in my opinion. i've gotten used to it, and my body feels a lot better on this diet plan. However i need to be careful with my cheats. Learnt that I can't take a LOAD of dairy (had 2 scoops of gelato - BAD IDEA!), cause it bloats the heck out of me. This was after 2 ribs, 1 chicken thigh, french fries, rice and roti boy.. the gelato and the cheese bake tart undid me...sigh. Well at least i know from here.

Very productive week and what I need most of now is REST! The comp is coming soon!!

Congrats to my buddy Kam on winning in his division for powerlifting and it as usually cheatmeals are better with company. Nana we will begin our #cheatmealbucketlist! :P

Thanks again everyone for watching my vlogs, I'm learning everyday and do tell me what else you want me to share in my videos! Appreciate every comment and view :)

In the meantime do find me here:
http://instagram.com/linoralow
http://facebook.com/linoralow
http://twitter.com/linoralow
http://www.linoralow.com
snapchat : linoralow

Vlog for Week 7

I lost a precious week from training cause I caught a bad flu bug, that gave me cough, fever, cold, sore throat, and diarrhoea. What a shebang but I'm a lot better now.
Since I was sick, I didn't train but I did maintain a healthy diet plan. I brought up the carbs a bit and maintained with protein as the majority of my nutrition pie chart.

Todays vlog i suggest the foods that you should be eating when you're sick. I say this because I know first hand that I wanted to eat all kinds of gunk. But here's where I want to say being sick doesn't give you an all access pass to eat crap. For me I calculated macros and it's even more important to eat nutritious foods because you're body needs it for repair.

Furthermore, I had no choice but to resort to antibiotics. Not good but how do i combat the meds that will also kill my good bacteria and maintain my gut health, keep watching :)

I'm down to 4 weeks left!!!! OMGOSHHH, There's so much to be done and i'm starting to get a lot more anxious now. Wish me all the best, honestly this round doesn't have optimal situations but i will make do and press on.

Thanks for following second journey to comp. Click on the link above to watch and please do subscribe!

Details to my talk!
Click here: http://bit.ly/2wRkR0R

Come join me, for a sharing session in regards to food and fitness at KOA Fitness - Malaysia's NO.1 All-Women's Gym - located at Gateway Kiaramas this Sept 16, from 11am to 1pm. Sorry guys but the talk is ONLY FOR LADIES!

Here's what I'll be touching on.
1. How to start a fitness journey?
2. What happens when you go on fad diets - like the GM diet, 1000 calorie diet plans, eating only high protien.
3. How do i calculate macronutrients?
4. What training helps to lose fat and weight?
5. What is PCOS, how am i handling it?
6. Plus a special sharing session from a guest :)

I hope to see you there! Register here http://bit.ly/2wRkR0R