Fitnez Riot

Beach Fitness - swimming & snorkeling

2012-05-01T00:53:00.002+08:00

Summer Break!! Hello fitNez!

Yes, we can still continue enjoying the sand and sea while working out. Beach fitness is not just for the young ones but also for the once young (as manifested by the sexy three mermaids below LOL! That's me, my grandma and my aunt, by the way!)

There are various fitness activities you can do at the beach. Water sports, for instance, has numerous varieties, ranging from surfing to para-sailing. These can be quiet strenous but will definitely burn a lot of calories. Some water sports equipment are expensive, so you can opt for activities that do not use complicated equipment such as the likes of yoga on the beach, running or playing tag with friends, or just plain ol' swimming.

One thing for sure that you should always bring along -- SUNSCREEN! You don't want to get too fried while having a good time in the beach. Stay safe and have a great summer holiday everyone!

ZUMBA - the coolest dance workout EVAHHHHH!!

2011-04-01T00:19:00.000+08:00

Dancing Zumba with Phoebe Jolly at ABS-CBN's Pamahaw Espesyal last March 2011 was one of my most memorable experiences. Never have I really danced a lot on public (unless it is a graded group activity in school) but this one was shown all over Northern Mindanao! It was crazy and fun!

Zumba is pretty much like Latin and modern dance combined with the beats of latin and afro beats. It was created by Beto, a Hollywood fitness instructor of the stars, and its catching like wildfire all over the world. And here, in the Philippines, where music has a special place in the Pinoy's hearts, Zumba had surely gotten on pretty well.

Catch Zumba with Phoebe Jolly, who is a certified Zumba instructress from the United Kingdom. She will not only teach you the moves but also help you lose those stubborn fats while you all have a lot of fun! Enjoy!

ZUMBA ~ Get Fit Party!

2011-02-16T17:25:00.000+08:00

The ZUMBATHON Dance Sweatshop last 12 February 2011 held at Xavier University Covered Courts was a success. Zumba instructress, Phoebe Jolly (in pink), was overjoyed to see the peaking interest among Cagay-anons in the latin aerodance activity.

The Zumbathon Dance Party was part of Xavier University Research & Social Outreach's (XU-RSO) advocacy on health. The XU-RSO intend to reach out to as many people as possible in bringing about wellness to every Cagay-anons in particular and to every Mindanaoans in general.

Zumba was first introduced by Columbian choreographer, Beto, sometime in 1999 in the United States. It was then a Latin Dance Craze that has become a Fitness Workout in itself as the years passed. Right now, it's one of the most sought after aerobic dance workshop all over the world. And in the Philippines, it is just beginning.

Soon, Cagay-anons will have to expect the comeback of Ms Phoebe Jolly when she will then put up a Zumba School where interested instructors can study to teach Zumba. It's quiet easy as you will be incorporating basic Latin dance moves in a series of exciting beats exclusively distributed by Zumba.

KUMBATI!!!

How to Get a Great Aerobic Exercise Anytime, Anywhere

2010-05-20T11:52:00.000+08:00

Getting a good aerobic exercise although you have an 8-hr/day work is sometimes the most difficult thing to do. You would need to find the "right time and place" to get your workout done. But what if I could show you that you do not need to find the right time and place as this can be found just about anywhere and anytime? Not convinced? Then read on:

WORKING IN HIGH PLACES

Take advantage of the stairs in your building. Use it to your maximum advantage to get a great cardiovascular aerobic exercise before you start your day's work. During lunch breaks, use the same stairs in going down to get your meal then climb up again after lunch for the afternoon shift. Do the same when you go home after work. However, if you are someone who is wearing high-heeled shoes for work, I recommend that you wear your running shoes while on the stairs with your high heels inside your bag, then change shoes when you enter your office. It just takes a little ingenuity for you to get into good shape even while you're in the office the whole day.

WAKE UP EARLY

If your work starts at 8AM, try to get up as early as 5AM and do a 30-minute jog around your place. If the weather outside is terrible, do an aerobic exercise for a good 20-30 minutes. Work out routine aerobic exercise such as jumping jacks, knee raises, punches in the air, front and side kicks, jogging and walking in place, just to increase your heart rate for that much needed exercise. Do it even in your room or living space, prior to having your breakfast.

MAXIMIZE YOUR LUNCH BREAK

Some companies offer a 1-hour lunch break (sometimes more, if you work fast). Within your 1 hour break, utilize a good portion of 20-minutes to do some workout in your cubicle. Do stretching, jog in place, and some cardio-aerobic exercises. Some business centers have their own gym, so utilize this opportunity by bringing your workout outfit with you at work.However, be sure to be back at least 5 minutes before you log-in for the afternoon.

POST-WORK WORKOUT

This is the best time to get a good 30-45 minutes exercise. You don't need to exercise for more than 1 hour just to get a good boost in your cardiovascular system. But if you get off from work early and have a good 2-3 hours extra time prior to having your dinner, then you may workout at your local gym near your place for the additional 20-45 minutes to improve your muscle tone. Having to workout after your day job is a stress-free way to do aerobic exercise since you do not have to keep on checking your time to get back to the office. Also, it is time for your rejuvination and relaxtion. Contrary to what some people believe that exercising is hard work, it is just the other way around. In fact, exercising helps you age slower. If you are exercising always, you will notice that if you attend a high school reunion, you would probably look at least 5-10 years younger than your contemporaries. So get into the habit of exercising now.

What's In a Great Aerobic Exercise?

2010-03-18T12:22:00.002+08:00

A good aerobic exercise is one that which conveys multiple health benefits. From the term “aero”, this type of exercise focuses on the oxidative process in calorie burning. The following are some key points that must be remembered when choosing or conducting a good aerobics workout:

1. Mode of Exercise

The exercise must involve a large group of muscles. These muscles must be a good portion of the total body mass, such as the muscles of the arms or that of the legs. For example, bicycling, walking, hiking, stair climbing and running involves mostly the legs of the muscles but also a part of the arms. Tennis and swimming, on the other hand, focuses on the arms. If hand-held or free weights are used while walking, this will incorporate arm action with that of the legs. For instance, rope jumping, rowing, skiing and dance routine, involve a good use of both arms and legs.

2. Duration of the Exercise

If the purpose of the workout is losing weight, the duration of the exercise must be considered. The longer the exercise is maintained, the more Calories are being burned. However, it would also depend on the intensity of the workout. For instance, a high-intensity exercise is conducted for a short period of time burns the same amount of Calories as a low-intensity exercise done in a longer period of time.

3. Intensity of Exercise

The higher the intensity of the exercise, the more Calories are burned since it would require you more energy to move your body weight at a faster pace. But keep in mind that there is an optimal intensity level for each individual and it would depend on how they could last for that particular exercise.

4. Frequency of the Exercise

Persistence in conducting an exercise workout will favorably confer a person a better body shape than those who exercises irregularly and at longer intervals. If a person plans to lose weight and works out only once a month, there is a higher chance that that person will easily gain back the weight lost during the moment of working out. Thus, it is recommended that if the goal is losing weight, exercise should be done daily and once the desired weight has been achieved, the program could then be tapered to a three to four times per week activity for weight maintenance.

5. Versatility

A person doing an exercise routinely can easily become bored. If the aerobic program is designed as cross-training such that at least there would be running for 2 days per week, swimming for 3 days per week, cycling for another 2 days per week, there is a less likelihood for boredom and getting an overuse injury.

6. Practicality

Sometimes, people tend to stop exercising due to reasons of bad weather conditions or that they cannot play their favorite sport because they have to travel. However, with a good pair of running shoes and proper clothes, one can easily walk, run or jog. In addition, there are available indoor workout equipments that provide you with an aerobic workout while you do other tasks like watching TV, reading or overseeing your children at home.

7. Fun

If you enjoy what you do, it would not be called “work” at all. Having fun lets you expend Calories more as you perform at higher intensity and for a longer period of time. Having a great exercise workout does not need to be unpleasant. You must enjoy it.

Look Good, Feel Good with Kim

2010-02-28T22:43:00.000+08:00

Look Good Feel Good

Today at 04:34

Dear Reader,

“A healthy lifestyle starts with making tough lifestyle changes.”

When was the last time you stopped to think about your health? How about the last time you asked yourself, “Am I healthy?”. If the answer is an unequivocal “yes”, don’t stop working out just yet. There are still a few things that have to be considered.

One of the more misunderstood aspects of a healthy lifestyle is how the word “health” is being defined and what is being associated with this term. Consumerism and commercialization have placed the image of buff bodies and lean figures deep in the psyches of many Filipinos. The average person unfortunately sees this as the template for a healthy body and would most likely try to emulate this as much as he or she possibly can, without thinking things through. Even health-conscious individuals can go overboard; leading to crash dieting, exercise-related injuries, and weight gain just to name a few of the downsides to wanting that perfect figure.

The truth of the matter is, the model of health should always be YOU and the best version of yourself, and not what you see on television or the internet. Replace the image of big muscles with normal blood cholesterol levels instead. Get rid of the notion that being thin is being healthy. The healthy body you need to get should fit your body needs. This means that before anything else, you should know what your body is telling you. Make it your responsibility to know. Consult a physician and schedule a physical examination. Their findings may just change the way you look at cigarettes and all the other bad habits you’ve been keeping in your closet. (include statistical data: smoking) Take professional advice, either from your physician, a dietician, or a licensed personal trainer. Although the initial cost may shock you at first, it will be a worthwhile investment. Health is a commodity you can’t do without and a healthier you is your return-investment. Your family wouldn’t just notice the changes you’ve made, but would thank you for it and you should give yourself a pat on the shoulder for the same reason. You owe it to yourself to make the transition from the unhealthy lifestyle you were so used to doing to making smart and healthy choices.

Another misnomer is that dieting alone will cure all you weight woes. While were on the topic of what we put into our system or take out of it, let’s include taking the wrong kind of supplements, eating too much of the seemingly “right” foods, and “starvation mode”.

Supplements nowadays come with a disclaimer “no therapeutic claims”, and you would be right to be weary of these products. Some of these are merely placebos or provide minimal or adverse effects. Some supplements may have only produced side effects but were marketed as otherwise, the same way Viagra did when it started out as an Anti-arrhtymic drug. Avoid buying in bulk in these cases because you might regret it. At the other end of the spectrum, some products work extremely well, maybe too well in some cases. One such example can be observed in people who took Ephedra-based supplements wherein they experienced impossible and down right dangerous feats of weight loss within short time frames. In higher doses, this compound will make you thin by increasing your heart rate but could potentially stop your heart cold in the process. Basically, it’s a stimulant that causes increased cardiac workload to the point where it’s not even safe to use. The use of this compound in supplements has since then been discontinued. (www...)

Know the danger in taking supplements, especially when taking multiple supplements. Pharmacists call this drug-drug interaction, which simply translates to the possible adverse effects that can be encountered when one drug is either taken together with or following the administration of another drug. It helps to do extensive research on the individual components of the supplement and a trip to the doctor’s office or the pharmacy usually confirms what you might have been suspecting. Remember, it doesn’t hurt to ask from people who know and are licensed to tell you what they know.

Miracle foods that provide more energy, with less carbohydrates and fat may not be what’s best for you. Nutritionist (state name) says that when it comes to food consumption, moderation works best. She adds that quality isn’t the only thing that’s important, quantity counts for something too. Even healthy food items, when taken in large quantities, are stored as fat. Frequency also matters, how many times you eat in a day may vastly affect how much fat is stored in the body. Some people have the misconception that starving themselves really works and serve as a permanent way of keeping the weight off. You’ve probably heard stories about people getting lost in the mountains or wilderness for months with no food at all (only water), or being confined in a prisoner of war camp for years with only tiny amounts of food. What makes surviving under these conditions possible is your body’s remarkable ability to slow down its rate of calorie burning. When your body senses calorie deprivation it says to itself, “It looks like this is all the food we’re going to be getting for a while, so we’d better stop burning so many calories and start saving our energy. This way we’ll be able to survive longer on the little amount of food we have.” The starvation response developed largely from exposure to adverse environmental conditions like droughts, natural disasters and food shortages. With today’s dieters, who rely on dieting alone as their means of weight loss, the opposite happens. The weight doesn’t just come back, it comes back with a vengeance and dieters usually gain more weight than they started with. This is because the body cannot distinguish starvation and dieting. The body doesn’t just slow down, it actually starts feeding on itself, and what you end up losing is muscle mass, bone density, and some internal organs. Severe calorie cutting always sends your body into “starvation mode.” There’s nothing you can do to stop this from happening other than to avoid severe calorie shortages. More enlightened dieticians advocate small and frequent meals, with some as frequent as a meal every two hours. A typical meal is comprised of appropriate quantities of complex carbohydrates, protein, and some fat. (site author/dietician/diet)
The book (site) by (site author) emphasizes the need to eat right versus eating less.

The final nail in the coffin for an unhealthy lifestyle is exercise, the right kind of exercise. Just like the individualized diets designed by dieticians for their patients, exercises should be tailor-made for each person. Trainer, (name) pointed out that no one exercise is meant for everyone. “Not everyone can bench press 200 pounds”, he said. A former bodybuilder himself, (name) said that each person is different and it isn’t even a matter of whether you’re a man or a woman, what’s important is doing exercises that meet your exercise/training needs. An exercise regimen varies greatly, from “losing and toning” exercises which focus on building lean muscle to the extreme, “body-building” exercises which concentrate on building muscle mass and bulking up in preparation for competitions. Individual goals may also determine what kind of exercises a person does, whether it’s for sustained muscle effort or for explosive bursts of power such as those seen in “Power lifting” competitions. Boxing coach (name) and fellow boxing enthusiast (Charlie marban) believe in another approach: Training the muscles for a combination of speed, endurance, and power. Such can be seen in the sport of boxing wherein professional fighters train and condition their bodies to go the distance. Another sport that adopts this training strategy is mixed martial arts, which have become very popular in Northern Mindanao. In CDO city, each gym now incorporates at least one form of martial arts into their fitness programs. Benefiting from self-defence techniques and survival strategy isn’t the only upside of getting into martial arts. The philosophy that each unique martial art offers, leads everyone who adopts them, away from self-destructive behaviour to the better life they deserve. Plus, there really is something for everyone; from Muai Thai and kickboxing, to Jujitsu and Karate, the choices can be endless and there’s no excuse to not try at least one.

All individuals have the opportunity to make health not just about making healthy food choices, but lifestyle changes as well. No more excuses, you have nothing to lose and everything to gain. You just have to go out there and find out what is and isn’t good for your health. The best kind of health isn’t one that you can see, it’s one that you can feel.

By Kim Plamor

website : www.facebook.com/LookGoodFeelGood

Should Have Worked It Out But Didn't

2010-02-28T22:30:00.001+08:00

Have you ever had a thought that you should have gone out there and had done something like go to the gym or walk in the park just so you could've kicked started your workout program, but you didn't? Well, I've been there 2 years ago until I've made the decision to change my life last year February. But the next question is, what if you've done it already, reached your goal but then again you slowly went back into that old habit and gained back your weight in a slow and lazy manner? Once again, I'm faced with that situation.

Since the holidays, I've been out of the gym and I gained 4 lbs in a matter of 3 months. People kept telling me I still look the same as ever -- slim. But deep inside, I could feel the strength fading away. And I could tell since I'm getting lazier every morning upon waking up -- feels like my body's so heavy and tired every morning. It's the negative feeling and energy that just bring me down. And when I'm down, I feel tired working out and so another day passed and I haven't even touched my workout outfits.

Suddenly, it hits me. I should get back in shape if I wanted to bring about change in my life -- bring back the positivity and life within me. The big push came when my friend, Vanessa, sent me a text message that she needs me to accompany her back to the gym. We spent less than an hour there and we're already tired. Whereas 6-7 months ago, I could spend 3 days in a row spending 3-4 hours in the gym doing all the different sets of exercises recommended by my gym instructor, Marlon. I was even a bit hesitant to talk to Marlon, who kept asking me where I was the last 3 months. Guilt feelings came but went away when I pedaled on the bike faster. Ah, it really is good to be back!

That was yesterday and today, I was supposed to be back in the gym, but due to circumstances at home, I wasn't able to go back again. Fearing that the lazy fat girl in me would come back again, I prodded my mom and dad to join me in the Walk Aerobics led by Leslie Sansone (CD version). But Mom had to tend to my sister's baby, so Dad and I walked away for 30 minutes. After that refreshing workout, I added about 15 minutes of taebo with Billy Blanks leading (DVD).

Right now, I really felt so good. I've got another appointment tomorrow with Vanessa to go back to the gym. This time, we'll spend more than an hour working out there. Tomorrow's another day -- and I'll make it more productive and worthy of my time and energy.

So, come on people! Let's push ourselves out there now! One foot at a time! :D

Fitnez @ Cagayan de Oro College

2010-02-21T01:26:00.001+08:00

Cagayan de Oro College - PHINMA has been a fitness junkie this school year! The College has decided to pursue on a fitness session at least once a week (every Saturday) with Catrina "Cathy" Villaver. The participants, who are a mixed of admin staff, faculty and students and some guests, enjoys the rigorous but refreshing routines which they anticipate to make them really sweat out. Their session includes a fast and slow taebo, with a lot of twisting, air punching, and air kicking. Followed by stretching and floor exercises, that mostly targeted their abs and legs. Lastly, they had a bonus round of bellydancing which targeted their lovehandles to get the most of their hourglass shape.

If your group or company is in need of an instructress for a Taebo Hataw Session with Cathy, just send us an email indicating your name and contact number plus your proposed activity.

2010 FAME Philippines Regional Finals

2010-02-09T18:13:00.001+08:00

Guys! Check out the upcoming 2010 FAME Philippines Regional Finals -- this will be held at the Music Museum, Greenhills Commercial Complex, San Juan, Metro Manila on April 24, 2010. FAME

Philippines

is Fitness, Figure, Fitness Modeling and Natural Bodybuilding event sanctioned by the World Natural Sports Organization (WNSO). Athletes from neighboring Southeast Asian countries are also invited to the event. For more details regarding the said competition including rules and regulations, please visit www.ironpinoy.com.

HELP HAITI

2010-01-17T00:33:00.001+08:00

Haiti has just suffered a major loss after the massive earthquake that rocked it's nation last January 12, 2010. With a magnitude of 7.0 in the Richter Scale, it has killed more than half a million of Haiti's population and sent millions homeless and starving.

We can do our part as citizens of the world by sharing whatever extra things that we have and send them over to donation centers near our place like the Red Cross. We could also donate cash through TV and Radio Stations and if there's a United Nations area near your place, you may go there and send in your help.

Other humanitarian groups, charities and NGOs are extending their assistance to Haiti as well. Private sectors are also working hand-in-hand to provide Haiti the much needed aide as much as possible.

Right at this very moment, millions of Haitian are displaced without food and water. It's feared that chaos would arise if aide does not arrive soon. Please do your part -- share whatever you can...even prayers will heal displaced souls.

According to the Philippine National Red Cross website, the MOST URGENT NEEDS, besides CASH donations, are the following:

Food items: Rice, noodles, canned goods, sugar, iodized salt, cooking oil, monggo beans and portable water
Medicines: Paracetamol, antibiotics, analgesic, oral rehydration salts, multivitamins and medications to treat diarrheal diseases
Non-food items: Bath soaps, face towels, shampoo, toothbrush, toothpaste, plastic mats, blankets, mosquito nets, jerry cans, water containers, water purification tablets, plastic sheetings, and Laundry soap
Rehabilitation Programs: Shelter materials for house repair

Check out these DONATION CENTERS links for further info on how you can help Haiti NOW:

Google - Relief for Haiti
Salvation Army
CNN
Philippine National Red Cross
International Committee of the Red Cross
other donation centers across the internet, like Twitter.com and Facebook.com (Zynga.com game makers) are also good, but do choose your donation centers wisely.

God bless the people of Haiti...

Get Ready for the Christmas Party Season

2009-12-15T14:43:00.001+08:00

Christmas parties can be a bane for slimmer’s trying to lose weight. Not only do they offer the temptations of excessive alcohol consumption and fatty buffets, but for many slimmer’s the idea of dressing up in front of their work colleagues can be intimidating.

Yet Christmas does not have to embody weight gain. By incorporating the following tips into your weight management programme, it is possible to maintain your existing weight loss and continue losing weight into the New Year.

Below are a range of weight loss tips that can help you to lose weight fast before the Christmas Party Season as well as maintain your diet plans even when you attend these parties:

1. Go for a walk – use your lunch break to go for a walk every day. Research has found increasing your walking time from 30 minutes a day to 45 minutes can increase fat loss by 60 calories a day

2. Eat only when you are genuinely hungry – often what we think are hunger pangs is our bodies way of telling us that we are thirsty. So next time you feel hungry drink half a glass of water and wait 15 minutes. If after 15 minutes you still feel hungry eat a piece of fruit or a cracker

3. Eat 5-6 small meals a day – split your meals into 5 equally sized meals of 300 calories. This will help to boost your metabolism, and prevent sudden drops in sugar levels which trigger hunger signals. NOTE: make sure you balance these 5 meals with foods from all nutrient groups

4. Try slimming pills – designed to help suppress your appetite, cut your fat intake, boost your metabolism and reduce your meal size, diet pills can help you to experience quick weight loss. NOTE: research all weight loss pills before trying them. Check for clinical trials, side effects and consult a physician

Celebrate the Christmas season in style

1. Alcohol is filled with hundreds of hidden calories that can cause you to gain weight without even realising it. The average pint contains over 250 calories, whilst spirit shots such as vodka contain up to 50 calories.

The trick is to be careful about which drinks you choose and to only drink in moderation.

- For every glass/shot/pint drink 1 glass of water. This will fulfil your need to keep your hands busy without accidentally causing you to get drunk. Similarly drinking water will reduce the feeling of bloating
- Replace alcohol with fruit juices or non alcohol drinks
- Bring just enough money to buy a couple of drinks, but no more. This will stop you from over drinking, but will still allow you to have fun

2. If your Christmas Party is offering a buffet then there are number of tricks you can use to stop you snacking on all night long and breaking your diet plan.

- Eat before you go. Eat a healthy and fulfilling meal before you go that you know will keep you full all night
- Go up to the buffet table once and fill your plate. The problem with buffets is because you know you can go up several times, you don’t fill your plates and end up eating 3 times more than you normally would. However fill your plate with everything you like the first time and you’ll feel satisfied and less inclined to go up again

3. Control where you are standing. If you are positioned close to the buffet table, you will subconsciously begin snacking on the foods close to you. However, position yourself on the other side of the room, and your mind will take on the motif – out of sight, out of mind.

4. Dance the night away! Enjoy yourself, get on the dance floor and use this opportunity to burn those excess calories.

Featured Buff Actor: Taylor Lautner

2009-12-14T10:31:00.000+08:00

The movie, New Moon, has convinced me that physical change can be achieved, even in a short period of time, if you are very determined about it. Check out Taylor Lautner, a.k.a. Jacob Black, the werewolf in the movie. In the prequel, Twilight, he was a scrawny fellow. Although he was showing signs of muscularity then, he still projects a "thin" body. But when New Moon was shown, I was amazed by his total transformation -- and he did in a few months time! Sheer determination, folks! (And most probably a bit of medical intervention? hehehe...who knows?) But the resulting effect is wonderful. For a young kid like Taylor, Filipino youths could really and actually follow on his footsteps. Kudos, Taylor! And I'm glad they made you stick to your part and you earned it, kiddo!

GO TEAM JACOB!

A before & after pic -- check out the little boy beside the man!

Starting to develop those nice abs! Needs to earn more muscle mass all over!

Taylor finally reclaimed the character of Jacob by developing himself to the utmost perfection!

Scene in the rain - isn't he the most adorable werewolf??

Check out the stance -- Nicely buffed! :)

Yuletide WishList

2009-12-14T00:06:00.001+08:00

Hi all! It'll be vacation time soon, and here are my 10 Fitnez Wishlist for 2010!

1.Buy my very first boxing gloves to start my boxing training at the gym. Marlon, my instructor said that an hour of plyometrics is roughly about 30 minutes of boxing. If I were to lose body fats faster, I should be doing a more thorough boxing (basic or kickboxing) regimen with my trainor than my solo exercises. Sounds sensible since I'd have to punch (and or kick) him, so the resistance brings forth more calorie burn.
(10 oz or 12 oz gloves ha? hehehe)

2.Buy my very first digital camera (about 10-12 megapixels would do the trick) in order to put more pics in my website -- to make it more Colorful :)

3.Continue my advocacy for fitness -- start on events planning with Marlon or with Claire (school-nurse) for major fitness & wellness events for 2010.

4. Sell more IronPinoy Magazines and promote the IronPinoy website-- and I hope many more people will buy from Pelaez Gym (as well as Capt Pol Sailors Gym -- soon, it will be available at Body Basics, Sports Zone and Clark Hatch).

5. Feature more Fitness, Bodybuilding and Powerlifting Events in the days to come. Not yet confirmed but maybe there's Tetada Kalimasada this January and Bodybuilding contests this summer break as well. So keep posted!

6. Buy myself (or ask my relatives to gift me some) gym apparels (such as Hardwear)-- hehehehe... -- When you look good in the gym, it'll bring out more self-confidence and working out would be a breeze :D It pays to really look good and really get noticed as well :D Hey, I'm no KSP, but it does really make a difference...hehe

7. Continue my healthy diet -- meaning, take in small portions of ice cream, cakes, cookies, pasta but heavy on fresh fruits and vegetables....and even if it means counting carbs and being picky with what I serve myself on the family dinner table, I'd still maintain this discipline -- it's a LIFESTYLE that I wouldn't give up. Do check out the British Government's Food Standards Agency on how to Eat Well and maintain a healthy diet.

Click on image to view a larger pic.

8. Aim for Mr & Ms. Philippines someday? hahahahha!!! Who knows? I'd better follow those Jackie Lou Blanco CDs na! LOL!!! Or maybe get sponsors for my supplements? hahahaha!!!

9. Get to meet Mr Bong Pico in person. IDOL!

10. See for myself a REAL BIGSTUFF Fitness Seminar Workshop hosted by FitPhil-- basta within the Philippines :D pwede na rin sa CDO?

IRONPINOY Magazine - Available in CDO

2009-12-11T11:07:00.001+08:00

GOODNEWS to all Fitness Enthusiasts & Bodybuilders of Cagayan de de Oro City!!! The IronPinoy.com Magazine (Issue No.3 -- Jerick Ternida cover) is now available at Booksale and selected fitness centers/gyms, namely: Pelaez Fitness Gym as well as Capt. Pol Sailor's Gym.

For only P120, you'll get the latest info on Bodybuilding and Fitness events, tips on how to PROPERLY build your body to perfection plus interviews with the BEST Bodybuilders of the Country. Grab your own copy now to keep yourself updated -- learn from the Best Bodybuilders and soon, you'll also be sharing your secrets to all Filipinos worldwide on your fitness achievements!

For more info on how you can be an Advertiser to IronPinoy Magazine, please contact Carmz at admin@fitnezriot.com or thru 09298182078.

Go Kagay-anon Fitnez & Bodybuilder Team!

Next Issue's Cover Page: BATISTA - don't miss it! Subscribe to IronPinoy Magazine now!

Fitnez Riot Website

2009-12-06T17:02:00.000+08:00

Hi all! Do visit the Fitnez Riot website which will soon be covering not just the fitness and athletics events in Cagayan de Oro City but that of Misamis Oriental! Subscribe to www.fitnezriot.com and get to know the latest buzz!

Dewfoam Mindanao Powerlifting Championships 2009 @ CDO

2009-12-03T08:02:00.002+08:00

The Powerlifting Association of the Philippines, Inc. (PAP), headed by its President, Mr. Peter Edward Torres, together with Dew Foam, the maker of quality mattresses since 1970, organized the Powerlifting Championships 2009 with different events covering Luzon, Visayas and Mindanao in order to gather all the Champions from these three main regions to vie for the National Championships very soon.

The Mindanao Powerlifting Championships 2009 was held last November 29, 2009, Sunday, at Kiosko Kagawasan, Cagayan de Oro City. It was participated by three teams -- Misamis Oriental Team, CDO Team and Muscle Tone Team, along with Mr. Rex Rodriguez as an independent participant.

Mr. Jefferson Ouano and Ms. Marian Ybañez both won the Best Lifters Awards for the Men and Women's Divisions, respectfully.

Misamis Oriental Powerlifting Team with Rex Rodriguez of Cotabato and the PAP and DewFoam Officials

Mindanao's Best Lifter Marian Ybañez with World Champion Ms. Lily Pecante

Muscle Tone Gym Team with their winners

Posing for posterity with FitnezRiot, Ms. Lily Pecante, Mr. Rex Rodriguez and Ms. Katrina Villaver

The complete list of winners will soon be posted.

Click here to get 1 Million Guaranteed Real Visitors, FREE!

How Tim Lost 40 Pounds of Fat!

2009-11-04T08:19:00.001+08:00

Hello once again, dear! This time, I want to share with you this post made by my friend, Tim. He lost over 40 pounds (about 20 kilos) of fat in a matter of less than a year. Tim decided to change his life in August 2008. From that moment on, he's been moving forward to a leaner and fitter him.

Here's what Tim posted at his note in facebook:

Tim & gf last May 2008

The Book the fueled Tim's passion to fitness Tim around July 2009

Tim - sometime September 2009

The High-Protein, Adequate/Low Carbohydrate Dietary Program

-It is ok to go beyond your protein requirement coz your body can’t store it and will just get rid of it thru ketone bodies in the urine and stool.
-Do aim for 25 grams of fiber per day for normal bowel movement.

-Consume or use only these oils
a.)Olive
b.)Nut
c.) Clarified Butter or plain butter

-Acceptable condiments
a.) Apple Cider Vinegar
b.) Garlic
c.) Chillies
d.) Non-sugar based vinegar

-Supplements
a.)Multivitamins with Selenium for immunity.
b.) Fish oil capsule (Less than 2% cholesterol because pollutants from fish easily get trapped in it.)
c.)Chromium (1 Pill a day and taken straight for 2 to 3 weeks can reduce your intake of sugar.Niacin or Chelated type)
d.) Fat burners (Tea or Pill but NOT CHINESE-MADE.FIRST 3 PRIMARY DIGITS BAR CODE NUMBERS OF GOODS MADE FROM CHINA,690.)

-Artificial sweeteners and soda are fine but in moderation.

-Consume only these vegetables (NOT LISTED: NEVER CONSUME)
a.)Peppers
b.)Mushrooms
c.)eggplant
d.)Patola
e.)green beans
f.)malunggar
g.)kangkong
h.)Kamote tops
i.) Banana heart
j.)Chinese Cabbage
k.)raw cauliflower
l.)Squash
m.)Raw Tomato
n.) Sayote

-Avoid these seafoods
a.)Shrimp
b.)Sugpo
c.) Tahong
d.) Talaba

REMEMBER:1 Cup of Sugar=2 Cups of Carbohydrates
1 Cup of Rice = 7-8 Spoonfuls of Rice

Fat Loss vs Weight Loss

WEIGHT is EVERYTHING.

It is the mass of how dense and/or lean your muscles are. Or how adequate your stores of fat are for use during cold and energy requirements. It is also the length of your intestines, the density of your bones….the volume of your bodily fluids in your hormones.

Also losing weight can do damage to your hormones.some damages are irreversible.

When excess fat is what you lose; Size changes occur very quickly because 6 pounds of fat takes up almost a gallon of space in volume.

The Truth about Cholesterol

• Only 7% are found in the blood.
• It boosts hydro cortisone (natural steroid for growth and cell repair) and sex hormones.
• Regulates blood pressure by boosting aldosterone.
• Main component of Bile Acids because it aids in food digestion and absorbs fat-soluble vitamins A, D, E and K.
• Necessary for Normal Growth and transmits nerve impulses properly.
• Gives skin ability to shed water
• Precursor of Vitamin D in the skin
• Repairs tissues
• Plays a role in transportation of blood fats

• 80% of it is produced by the body.Regulated inside the cells; not by the blood.

The Facts about FAT

• Fat is metabolically inert
• It is self-regulating on intake.
• Higher Insulin Level=Higher Excess Fat=Higher Cholesterol level.
• You need it for energy and heat requirements.

The Ten Commandments of the exercise program on the high-protein diet.

a.)Start with light weights first.(Consume Water and/or Energy Drinks Beforehand)
WARNING:THIS IS LIMITED TO 6 POUNDS ONLY PER ARM.
-It is to strengthen the ligaments, tendons and connective tissue around your joints.
b.)For quick results; Work on your biggest muscles first. (push-ups.)
WARNING: DO NOT ATTEMPT TO DO CRUNCHES UNLESS THERE IS AN INSTRUCTOR AND/OR YOU’RE DOING IT WITH A BENCH/GADGET
c.) Use perfect form or correct posture.
d.)Recalculate and increase your protein intake.
e.)Perform workouts on an empty stomach.
f.)Concentrate on power (how fast can you lift) and strength. Chart and increase speed.
g.) Alternate Cardio and Resistance Training exercises in a week.(6 Days)
h.)Eat a lot of protein only after working out an hour ago.
i.)Have a good night sleep.
j.)Chart your progress down.

Timoy speaks:

This is the M.I.F.A (MOVE IT FAT A**!) Program.

From Puff to getting Buff. Tim gets trimmed. From Chunk to being a Hunk.Transforming himself from Walking Heart-attack to Stunning Heartthrob. ( I SHOULD HAVE WORKED IN P.R. DAMO NA YATA MONEY KO PAG-GANUN.)

I used to weight in around 250 Pounds.The numbers speak for themselves: I had a 42 inch waistline, 24 years old and like almost 8 hours sedentary.My relatives can attest to this till I get fed up of being too fed.(hehehehe)It was either Shape up or Ship Out.I heard comments about how I was.....(Insert FAT JOKE) I was called overweight.I am still overweight but it matters if what's the composition of your weight or what's it made up.Furthermore,You can see from my Photos how I was progressing.No more chubby cheeks and no Photoshop edit done on them.
A year under that program above made my bones stick out in a good way and my excess fat moderated.(Started since August 2008) I can now do push-ups effectively.I could carry heavy weights and move around without too much effort.I have already achieved power.(Rate of Lift)
Suddenly,The ladies were on to me(some giggling and some really staring at my wide shoulders and proportioned gut to my thighs even if I don't have to drop my name).Some of my former schoolmates and classmates were mesmerized how I pulled it off.Others accused me that I was allegedly using drugs.(YES!I do use Drugs.I pop pills!So shut up!They are called Supplements,Multivitamins and Fat Burners but prohibited in using steroids.)

But some really believed and others who used to mock me were sh&t-scared when they saw my boney fists.I could be intimate or do something to intimidate.The weird thing about doing this program is that I often see others losing weight but at the expense of their hair,nails,skin and hormones.Some were jogging and sneezing at the same time even if it was in good weather; Not Good.Some had sagging skin; Worse.Some fainted due to deprivation of food rich in protein/good cholesterol and fat; Worst.
S/he may look good on the outside but his/her body feels bad due to that faddish crammed eating style called DIET. South Beach Diet is a B*TCH. (Besides, You don't live in Santorini where you really have to exert a lot of effort to transport yourself from one place to the other.) Skipping meals would also translate as flirting with the Grim Reaper. After 6 Diet? How about 6 Feet Under with all the internal organs and hormones damaged beyond repair? You can't fool Mother Nature. It would take another 7,000 to 10,000 years for a Human Being to evolve fully into a Carbohydrate eater.Didn't you know that Archaeologists know the bones of ancient people if they were obese or healthy by examining the density and length of such skeletal remains. If it's longer and harder, it meant FIT. If not...then it's OverFat. Which I am avoiding/preventing from happening again.Others insist on counting your calorie intake;Right.Like if you were born with a CalorieMeter in your brain then it's all good but since it ain't so you get my drift,ayt? And Atkins is the FATkins diet!

Some would say; It is in the genes!You know what is my reply to that?How about saying we look better due to our European and Chinese Genes when we trim down?As Benito Mussolini would quote: INACTIVITY IS DEATH. Of course!I got moving.When I am doing my "trimming" sessions; Music is involved like Aggressive Ones (metal, punk and electronica) and when I am doing aerobics I usually join the beat of party ones(Electro-House, Trance and Power Pop Mixes).

Besides, I look great when I will achieve my idealized body shape when I am strutting to Rod Steward's DO YOU THINK I AM SEXY? and PITBULL'S CALLE 8.For now I am making do with how I could close my denim jacket thru its buttons and feeling some muscles formed.I don't even use the weighting scale, I ignore it.Every pound gained is a muscle formed.Every pound lost is excess fat decreased.Besides; You ate too much carbo.Nothing wrong with depriving yourself some carbs/sweet (Common Sense: You had way too much of it already) by increasing your protein intake with exercise.

TRY FOLLOWING THIS FORMULA:

EVERYDAY KEEP A JOURNAL OF YOUR DIETARY INTAKE IN THIS FORMAT:

Breakfast: Protein:(Use black color to write it down)
Carb:(Red)
Fluid:(Blue for Water and Violet for Others)
Fiber:(Green)

IN THAT WAY; YOU GET TO CALCULATE AND IMPROVE ON IT EVERY END OF THE WEEK.

(SAME WITH LUNCH,SNACKS AND DINNER)

EVERY TIME YOU EXERCISE;TRY WRITING A JOURNAL AFTER

-Resistance Training/Weights(USE RED COLORED PEN)
-Cardio/Aerobic Exercises(USE BLUE COLORED PEN)

THEN TALLY EACH JOURNAL'S PROGRESS WEEK BY WEEK.

16 Counts(From 1-8 then 8-1)=1 Repeatition=4 Repeatition=1 Set

Also

I advise you to get laid....

by laying off the

-French Fries
-Cakes
-Pastries
-Softdrinks or Carbonated Beverages
-Non-Light Beers
-Alcoholic Drinks (If you can't then get Intervention by joining Alcoholics Anonymous.Kamu diha mga agaw ug mga "feeling sikat" na friends!)
-Potato
-Foods that are rich in Starch/Flour (And Gravy is one of them!)

BUT THE MOST IMPORTANT THING IS EMOTIONAL QUOTIENT or E.Q.

-Acceptance
-Solution
-Drive
-Reinforcement
-Substitution (if you tend to consume a lot then just reverse it to this program)
-Discipline
REMEMBER: IT WOULD TAKE 12 SERVINGS FOR THE HUMAN DIGESTIVE SYSTEM TO GET USED TO A NEW DIET.OR APPROX. 2 WEEKS.
-Focus
-Consistency
-Rewards Program (no FOOD allowed.Could be Gadgets, Clothes or a new hobby)

If you still can't get it....Remember....I used to do ballroom dancing like CHA CHA. Everytime I see something sweet and yummy; I have a tendency to get near to it but my mind is yelling for me to stop so I back off then I repeat the whole act which is FORWARD:BACKWARD.Till it gets nauseating.Ever heard of the wet look? I have it all the time. Your forehead sweats when you see that yummy chocolate cake with moist icing and your mouth drools then you're mad as h*ll not to eat it but now your face is all wet. The pressure is coming to you but remember to do the CHA CHA.Forward, Backward then STAY AWAY from that.
Then there is the Rhumba. Side-stepping from the table…Right….Left…..It’s just all dancing.But at least;You got exercise and avoided that excess fat-inducing food.
But if you still really want to eat then this advice works for you.It’s Chinese: EAT WITH ONE CHOPSTICK.
If you’re a GWEILO or ROUND-EYE, Try using small plates and small forks/spoons. Avoid Foods/Plates/Platter that is colored YELLOW and RED.Trust me…It subliminally or subconsciously attempts to make you eat more.

The oldest trick in the Txt Message: If given something tempting to eat; always remember to turn your head to the LEFT and TURN to the right.Repeat as Necessary.

**the writer referred to the Protein Diet by Dr.Meades,Tita Lotus Exercise Tips and Tito Macoy's Ultimate Diet Program.Currently, He is still under the program while at the same time doing Chan/Zen Buddhist Meditation to ward off YUMMY TEMPTATIONS. He believes that meditating actually works and It is not Agnostic or Atheistic.His Size is now XL to L.The numbers have decreased except for the Age.His waistline is now 38 then to 36 and he's targeting 34. Sometimes he wonders that some "powers-that-be" might be imposing/exporting a lot of carbo-based junk foods to Third World countries so that the Citizens of those countries would not THINK CRITICALLY for Protein has been known to increase brain performance.
Furthermore, He only consumes 1 CUP OF RICE EVERY MEAL. If you think he would be like those Actor-Hunks,Dead Wrong. They went Nip-Tuck; Timoy worked for it naturally. Lastly,All he wants for Christmas would be those supplements from GNC/Kirkland and He requests the readers to refrain from telling his Mom that he would be dancing naked at Chippendales in front of Well-to-do Matrons if he'll reach his finely Chiseled form wearing cowboy boots,white boxers and a cowboy hat.(Coz it's ladies night and the feeling's right!Snitch and I will really grip your mouth using my bare hands.Not joking.Bwahahahaha!Time's are hard and I got needs too.Don’t worry about those G*ys coz He’ll just dance to MC Hammer’s CAN’T TOUCH THIS.)

The High-Protein, Adequate/Low Carbohydrate Dietary Program

-It is ok to go beyond your protein requirement coz your body can’t store it and will just get rid of it thru ketone bodies in the urine and stool.
-Do aim for 25 grams of fiber per day for normal bowel movement.

-Consume or use only these oils
a.)Olive
b.)Nut
c.) Clarified Butter or plain butter

-Acceptable condiments
a.) Apple Cider Vinegar
b.) Garlic
c.) Chillies
d.) Non-sugar based vinegar

-Supplements
a.)Multivitamins with Selenium for immunity.
b.) Fish oil capsule (Less than 2% cholesterol because pollutants from fish easily get trapped in it.)
c.)Chromium (1 Pill a day and taken straight for 2 to 3 weeks can reduce your intake of sugar.Niacin or Chelated type)
d.) Fat burners (Tea or Pill but NOT CHINESE-MADE.FIRST 3 PRIMARY DIGITS BAR CODE NUMBERS OF GOODS MADE FROM CHINA,690.)

-Artificial sweeteners and soda are fine but in moderation.

-Consume only these vegetables (NOT LISTED: NEVER CONSUME)
a.)Peppers
b.)Mushrooms
c.)eggplant
d.)Patola
e.)green beans
f.)malunggar
g.)kangkong
h.)Kamote tops
i.) Banana heart
j.)Chinese Cabbage
k.)raw cauliflower
l.)Squash
m.)Raw Tomato
n.) Sayote

-Avoid these seafoods
a.)Shrimp
b.)Sugpo
c.) Tahong
d.) Talaba

REMEMBER:1 Cup of Sugar=2 Cups of Carbohydrates
1 Cup of Rice = 7-8 Spoonfuls of Rice

Fat Loss vs Weight Loss

WEIGHT is EVERYTHING.

It is the mass of how dense and/or lean your muscles are. Or how adequate your stores of fat are for use during cold and energy requirements. It is also the length of your intestines, the density of your bones….the volume of your bodily fluids in your hormones.

Also losing weight can do damage to your hormones.some damages are irreversible.

When excess fat is what you lose; Size changes occur very quickly because 6 pounds of fat takes up almost a gallon of space in volume.

The Truth about Cholesterol

• Only 7% are found in the blood.
• It boosts hydro cortisone (natural steroid for growth and cell repair) and sex hormones.
• Regulates blood pressure by boosting aldosterone.
• Main component of Bile Acids because it aids in food digestion and absorbs fat-soluble vitamins A, D, E and K.
• Necessary for Normal Growth and transmits nerve impulses properly.
• Gives skin ability to shed water
• Precursor of Vitamin D in the skin
• Repairs tissues
• Plays a role in transportation of blood fats

• 80% of it is produced by the body.Regulated inside the cells; not by the blood.

The Facts about FAT

• Fat is metabolically inert
• It is self-regulating on intake.
• Higher Insulin Level=Higher Excess Fat=Higher Cholesterol level.
• You need it for energy and heat requirements.

The Ten Commandments of the exercise program on the high-protein diet.

a.)Start with light weights first.(Consume Water and/or Energy Drinks Beforehand)
WARNING:THIS IS LIMITED TO 6 POUNDS ONLY PER ARM.
-It is to strengthen the ligaments, tendons and connective tissue around your joints.
b.)For quick results; Work on your biggest muscles first. (push-ups.)
WARNING: DO NOT ATTEMPT TO DO CRUNCHES UNLESS THERE IS AN INSTRUCTOR AND/OR YOU’RE DOING IT WITH A BENCH/GADGET
c.) Use perfect form or correct posture.
d.)Recalculate and increase your protein intake.
e.)Perform workouts on an empty stomach.
f.)Concentrate on power (how fast can you lift) and strength. Chart and increase speed.
g.) Alternate Cardio and Resistance Training exercises in a week.(6 Days)
h.)Eat a lot of protein only after working out an hour ago.
i.)Have a good night sleep.
j.)Chart your progress down.

Timoy speaks:

This is the M.I.F.A (MOVE IT FAT A**!) Program.

From Puff to getting Buff. Tim gets trimmed. From Chunk to being a Hunk.Transforming himself from Walking Heart-attack to Stunning Heartthrob. ( I SHOULD HAVE WORKED IN P.R. DAMO NA YATA MONEY KO PAG-GANUN.)

I used to weight in around 250 Pounds.The numbers speak for themselves: I had a 42 inch waistline, 24 years old and like almost 8 hours sedentary.My relatives can attest to this till I get fed up of being too fed.(hehehehe)It was either Shape up or Ship Out.I heard comments about how I was.....(Insert FAT JOKE) I was called overweight.I am still overweight but it matters if what's the composition of your weight or what's it made up.Furthermore,You can see from my Photos how I was progressing.No more chubby cheeks and no Photoshop edit done on them.
A year under that program above made my bones stick out in a good way and my excess fat moderated.(Started since August 2008) I can now do push-ups effectively.I could carry heavy weights and move around without too much effort.I have already achieved power.(Rate of Lift)
Suddenly,The ladies were on to me(some giggling and some really staring at my wide shoulders and proportioned gut to my thighs even if I don't have to drop my name).Some of my former schoolmates and classmates were mesmerized how I pulled it off.Others accused me that I was allegedly using drugs.(YES!I do use Drugs.I pop pills!So shut up!They are called Supplements,Multivitamins and Fat Burners but prohibited in using steroids.)

But some really believed and others who used to mock me were sh&t-scared when they saw my boney fists.I could be intimate or do something to intimidate.The weird thing about doing this program is that I often see others losing weight but at the expense of their hair,nails,skin and hormones.Some were jogging and sneezing at the same time even if it was in good weather; Not Good.Some had sagging skin; Worse.Some fainted due to deprivation of food rich in protein/good cholesterol and fat; Worst.
S/he may look good on the outside but his/her body feels bad due to that faddish crammed eating style called DIET. South Beach Diet is a B*TCH. (Besides, You don't live in Santorini where you really have to exert a lot of effort to transport yourself from one place to the other.) Skipping meals would also translate as flirting with the Grim Reaper. After 6 Diet? How about 6 Feet Under with all the internal organs and hormones damaged beyond repair? You can't fool Mother Nature. It would take another 7,000 to 10,000 years for a Human Being to evolve fully into a Carbohydrate eater.Didn't you know that Archaeologists know the bones of ancient people if they were obese or healthy by examining the density and length of such skeletal remains. If it's longer and harder, it meant FIT. If not...then it's OverFat. Which I am avoiding/preventing from happening again.Others insist on counting your calorie intake;Right.Like if you were born with a CalorieMeter in your brain then it's all good but since it ain't so you get my drift,ayt? And Atkins is the FATkins diet!

Some would say; It is in the genes!You know what is my reply to that?How about saying we look better due to our European and Chinese Genes when we trim down?As Benito Mussolini would quote: INACTIVITY IS DEATH. Of course!I got moving.When I am doing my "trimming" sessions; Music is involved like Aggressive Ones (metal, punk and electronica) and when I am doing aerobics I usually join the beat of party ones(Electro-House, Trance and Power Pop Mixes).

Besides, I look great when I will achieve my idealized body shape when I am strutting to Rod Steward's DO YOU THINK I AM SEXY? and PITBULL'S CALLE 8.For now I am making do with how I could close my denim jacket thru its buttons and feeling some muscles formed.I don't even use the weighting scale, I ignore it.Every pound gained is a muscle formed.Every pound lost is excess fat decreased.Besides; You ate too much carbo.Nothing wrong with depriving yourself some carbs/sweet (Common Sense: You had way too much of it already) by increasing your protein intake with exercise.

TRY FOLLOWING THIS FORMULA:

EVERYDAY KEEP A JOURNAL OF YOUR DIETARY INTAKE IN THIS FORMAT:

Breakfast: Protein:(Use black color to write it down)
Carb:(Red)
Fluid:(Blue for Water and Violet for Others)
Fiber:(Green)

IN THAT WAY; YOU GET TO CALCULATE AND IMPROVE ON IT EVERY END OF THE WEEK.

(SAME WITH LUNCH,SNACKS AND DINNER)

EVERY TIME YOU EXERCISE;TRY WRITING A JOURNAL AFTER

-Resistance Training/Weights(USE RED COLORED PEN)
-Cardio/Aerobic Exercises(USE BLUE COLORED PEN)

THEN TALLY EACH JOURNAL'S PROGRESS WEEK BY WEEK.

16 Counts(From 1-8 then 8-1)=1 Repeatition=4 Repeatition=1 Set

Also

I advise you to get laid....

by laying off the

-French Fries
-Cakes
-Pastries
-Softdrinks or Carbonated Beverages
-Non-Light Beers
-Alcoholic Drinks (If you can't then get Intervention by joining Alcoholics Anonymous.Kamu diha mga agaw ug mga "feeling sikat" na friends!)
-Potato
-Foods that are rich in Starch/Flour (And Gravy is one of them!)

BUT THE MOST IMPORTANT THING IS EMOTIONAL QUOTIENT or E.Q.

-Acceptance
-Solution
-Drive
-Reinforcement
-Substitution (if you tend to consume a lot then just reverse it to this program)
-Discipline
REMEMBER: IT WOULD TAKE 12 SERVINGS FOR THE HUMAN DIGESTIVE SYSTEM TO GET USED TO A NEW DIET.OR APPROX. 2 WEEKS.
-Focus
-Consistency
-Rewards Program (no FOOD allowed.Could be Gadgets, Clothes or a new hobby)

If you still can't get it....Remember....I used to do ballroom dancing like CHA CHA. Everytime I see something sweet and yummy; I have a tendency to get near to it but my mind is yelling for me to stop so I back off then I repeat the whole act which is FORWARD:BACKWARD.Till it gets nauseating.Ever heard of the wet look? I have it all the time. Your forehead sweats when you see that yummy chocolate cake with moist icing and your mouth drools then you're mad as h*ll not to eat it but now your face is all wet. The pressure is coming to you but remember to do the CHA CHA.Forward, Backward then STAY AWAY from that.
Then there is the Rhumba. Side-stepping from the table…Right….Left…..It’s just all dancing.But at least;You got exercise and avoided that excess fat-inducing food.
But if you still really want to eat then this advice works for you.It’s Chinese: EAT WITH ONE CHOPSTICK.
If you’re a GWEILO or ROUND-EYE, Try using small plates and small forks/spoons. Avoid Foods/Plates/Platter that is colored YELLOW and RED.Trust me…It subliminally or subconsciously attempts to make you eat more.

The oldest trick in the Txt Message: If given something tempting to eat; always remember to turn your head to the LEFT and TURN to the right.Repeat as Necessary.

**the writer referred to the Protein Diet by Dr.Meades,Tita Lotus Exercise Tips and Tito Macoy's Ultimate Diet Program.Currently, He is still under the program while at the same time doing Chan/Zen Buddhist Meditation to ward off YUMMY TEMPTATIONS. He believes that meditating actually works and It is not Agnostic or Atheistic.His Size is now XL to L.The numbers have decreased except for the Age.His waistline is now 38 then to 36 and he's targeting 34. Sometimes he wonders that some "powers-that-be" might be imposing/exporting a lot of carbo-based junk foods to Third World countries so that the Citizens of those countries would not THINK CRITICALLY for Protein has been known to increase brain performance.
Furthermore, He only consumes 1 CUP OF RICE EVERY MEAL. If you think he would be like those Actor-Hunks,Dead Wrong. They went Nip-Tuck; Timoy worked for it naturally. Lastly,All he wants for Christmas would be those supplements from GNC/Kirkland and He requests the readers to refrain from telling his Mom that he would be dancing naked at Chippendales in front of Well-to-do Matrons if he'll reach his finely Chiseled form wearing cowboy boots,white boxers and a cowboy hat.(Coz it's ladies night and the feeling's right!Snitch and I will really grip your mouth using my bare hands.Not joking.Bwahahahaha!Time's are hard and I got needs too.Don’t worry about those G*ys coz He’ll just dance to MC Hammer’s CAN’T TOUCH THIS.)

Get Inspired with our Fashionista Muse ~ Benjie S Manuel

2009-11-04T00:15:00.001+08:00

I was browsing through my facebook when I came across one of our City's most beloved fashion designer, Benjie S. Manuel (BSM). I was further browsing through his pics of wonderful creations of gowns and dresses when I came across his "Before & After" pic.

What was amazing was the fact that BSM did the transformation in a matter of 6 months and still keeping up with it. In his Facebook, BSM was asked by his friends what he did, what his diet was, and he replied:

" lesser food intake or 5 small meals lang... six tablespoons of rice, no limit ang veggies... i reward myself during weekends, i drink coke, i eat kare-kare, yellow cab... then read the labels, taas ba ng sugar, sodium, salt, naa bay msg etc etc. most of all tinolang isda, grilled isda with red tomatoes and always nimo gkaon, learn to love the fibrous patola, kangkong, sayote, puso ng saging... i break the rules once in a while and i don't feel guilty if i miss my cardio... cardio should be at least 30 minutes 3 times a week... but i do it 6 times and do more to 45... and when you enter a fast food always think that the food they sell will eventually kill you...soon! watch the documentary "supersize me" ...drink plenty of tubig...ayaw pagutom kay pag magutom ka ang tendency mukaon ka ug daghan... and for inspiration - take a close range photo of your bilbil... and place it in your mirror."

12 August at 01:51

and last but not the least, you can't see results immediately, in fact you will feel nga nisamot ka ug kadako... and try to stick with it for life, yeah muligas panagsa mubati ta ug tapol and mugain a little...but it should be a lifestyle dili sayon jud ; )

12 August at 01:55

Furthermore:

never let urself get hungry, always eat on time, a late meal is a very big meal in the end
-u can't see results immediately, once you started you will even feel big or bloated... and once in while you'll feel lazy and you stop... and then you gain but then get back to it, once in a while you'll miss a workout, but it it okay : ) heheheh

13 August at 01:02

i was soooo inspired by a client who goes scuba diving, rock climbing, ballroom dancing, with a model figure pero she's alread 52 years old!

13 August at 01:32

And there you go folks, the transformation of Benjie S. Manuel. I actually do the same stuff that he does. Good nutrition is really the key to all these, plus exercise!

What he did in his cardio workout of doing more than the 30 mins 3xweek is actually what I did when I lost a lot of pounds. Light weights and more repetitions will burn more calories and will keep you trimmed.

I am so inspired by BSM's testimony that a healthy lifestyle is not easy. "No pain, no gain". What we're actually gaining is a good future for our physical bodies. We need to invest time and effort to keep our bodies healthy ~ heck, we only got one life to live, so let's make the most of it!

Tetada Kalimasada @ COC-PHINMA

2009-11-03T22:53:00.001+08:00

This November, Cagayan de Oro College-Phinma, will be oriented by one of the Tetada Kalimasada practitioners of Cagayan de Oro City. For info on Tetada Kalimasada, I have found two really nice readings about this. One is posted by Ms Connie Veneracion in her blog House on a Hill and the other post is in the blog called Between Honesty and Hope.

I became very interested to join TK (short for Tetada Kalimasada) when my friend, Adrian dela Serna, and I discussed about chakras, inner energies, supernaturals and all that during a late night chat at Mister Donut. At that time, I've heard about developing inner energies when you do Tai Chi. But Adrian informed me that when he was practising TK, he was not just learning how to heal himself but also learning to heal others. As a nurse, I wanted to join immediately, but due to my hectic schedule at that time, I wasn't able to do so.

Luckily, sometime middle of October, after the CDO Fitness & Exercise Seminar Workshop, Adrian brought Mr. Bert Tan to COC. Mr. Tan is a practitioner and teacher of TK. We talked for hours from that moment we met at COC and he even demonstrated some healing techniques. My enthusiasm to learn TK was going overboard. But still, my tight schedule at work prevented me from enrolling in his sessions.

Until about two weeks ago, on October 22, 2009, I finally enrolled myself for the first time at Mr. Tan's class. I went with Adrian to Mr Tan's house/gym since I didn't know where it was. When we got there, we were already late, but we were still accepted to join and follow the video on the TV monitor.

Since I wasn't able to perform the meditations prior to the actual exercises, I really had a hard time coping with the team. But it did not deter me to stop. I pressed on and found the whole exercises really stimulating and challenging. The next week, I was absent on the monday session but made up for the thursday session. And then this week, I spoke with the Vice-President of our College and he told me that he's very interested to learn TK and he's hoping that we could invite Sir Tan at COC for an orientatino, demo and session.

Therefore, boys and girls, we are inviting all Cagayan de Oro College students, faculty & staff, as well as our neighboring populace at Carmen, Cagayan de Oro City, to join us this November 2009 as we embark on this wonderful fitness program that will not just improve your physical condition but most specially, your mental and spiritual selves. We will update you once we have confirmed if we could do this on November 14, saturday or November 21, saturday. It will be in the afternoon around 1PM until 4PM.

See you then!

The 2010 Bodybuilding.com BodySpace Spokesmodel Search!

2009-10-30T22:14:00.000+08:00

Hey folks!Ever since I've been working out in the gym, I also got my first glimpse of Iron Man magazine. I've noticed that they also feature female bodybuilders, which is really great because those sexy ladies really pump iron! :) Anyways, they now promoting a new contest for Bodyspace. Please do check it out.

It's the 2010 Bodybuilding.com Bodyspace Spokesmodel Search! To vote for your favorite Spokesmodel (Male & Female), just click on the link.

You can vote ONCE PER DAY! So click away your votes now!

Laga's Fitness Story

2009-10-27T04:30:00.000+08:00

Here's a story of Laga, who was once a tennis junkie during her high school days. Then later on, became a "tournament" player during her college days -- actually, she only plays during the college intramurals thus the monicker "tournament" player, hehehe... Back on the story, after college, Laga gained weight very slowly, a term called Creeping Obesity, since it creeped slowly without her noticing how much she has really gained during the last 4-5 years she has been in school.

Due to comments and pressures from family and some very close friends on her weight, she fell into depression, which made her comsume more calories than she ought to. Her work as a teacher only made her weight problems worst when she spends the rest of her days (and nights) sitting in front of the computer (or sometimes TV).

Last 2003, she made a very good change in her physique when she joined some friends in the gym and took control of her diet. But she was not very consistent and fell back to eating more and exercising less. By then she ballooned to about 136 lbs (about 62 kgs) from just about 125 lbs in about 2 years with a pear shape body (more fat on the waist, hip and thigh areas).

This picture was taken last June 15, 2008 when she was about 135 lbs. By December 2008, she was almost 140 lbs, and she fell ill prior to Christmas day. Just before New Year's eve, her aunt gave her a gift ~ 10 boxes of Orlistat (containing about 7 capsules per box). She started taking one cap per day just to try it out. After 3 days, she's been taking 2 caps/day and after a week, she took it 3xday. By then, she noticed just very slight changes in her physique. She did lost some weight, but she was suffering from stomach cramps and oily passes. After consuming all the capsules, she stopped taking Orlistat and tried working out in the gym by February 8, 2009. After her initial workouts, she liked the results of getting the athlete's "HIGH" after exercising so she decided to enroll by February 22, 2009. She was then 136 lbs.

After 8 weeks of vigorous exercise with taebo workouts for a month, she lost 10 lbs. She then maintained her ideal weight with some controlled diet and was able to shed off more, reaching the desired 123 lbs.

The picture above was taken August 16, 2009 when she was about 127 lbs with nicer curves than before she worked out in the gym. Right now, she's an advocate of fitness and good nutrition. She is still maintaining her medium frame and her current weight of 129 lbs of muscles and few fats. Laga doesn't mind about the weight issues anymore because she is more concerned of body composition and shape. She's avidly into bodybuilding, taebo and tetada kalimasada. Before the end of the year, she'll begin her muay thai training with Jan-jan at Pelaez Gym.

Let's see how far Laga will go on her quest for fitness. Kudos Laga!

**For your stories on Fitness, send an email to pelaez.gym@gmail.com**

Fitness/Tai Chi/Pole Dancing Instructors Needed

2009-10-27T03:29:00.001+08:00

Hi Fitness Instructors, I got this email from jobstreet.com. This advertisement was posted last October 22, 2009 and will close on December 20, 2009. So feel free to check it out. If you have the qualifications, please do email the Sports Zone Human Resource Office.

Sports Zone, located at Tomas Saco St., Cagayan de Oro City, is in need of Fitness/Tai Chi/Pole Dancing Instructors.Candidates must at least possess a Bachelor's or College degree from any field, with at least 2 years working experiece in the related field, with preferably 1-4 years experience as an employee specializing in Fitness Service or its equivalent. Full-Time positions are available. Please send your resumes and cover letters to pgmc_hrd@yahoo.com.

CNN Hero of the Year Award -- Let's Vote for Efren! GO PINOY!

2009-10-27T03:03:00.002+08:00

Hi Guys! I've read about Efren's story before -- remember the school through "karitons"? That's what he does and his team who are mostly former gang members. I like his story and the changes that he creates among the Philippine youth. Way to go, Efren. I hope he wins the Hero of the Year award from CNN. He could really make good use of the monetary reward to further his endeavors and promote education through impoverish Filipino youth. I truly admire his heroism.

Voting continues until Thursday, November 19, 2009 (6 a.m. ET). There is no limit on the number of times you may vote for the Hero of the Year. Please share this to all Filipinos worldwide.

Thank You for All the Support & For Being There!

2009-10-04T07:06:00.001+08:00

To all the sponsors, participants, speakers and crew of the recently concluded CDO Fitness & Exercise Seminar Workshop, THANK YOU! THANK YOU! THANK YOU! You are our angels! Without your support to this event, it would not have been possible nor would be a success!

Until next time? :)

A student ponders on joining the seminar -- I'm glad she did came and enjoyed the event! She got a lot of prizes too for participating~!

Our guest speakers ~ (from L-R) ~ Marlon Tajale, Dr. Randie Asuncion, Vernon Dingal and Ely Quirino, Jr.

Ely conducting a TAEBO workout sampler with the participants. Exhilarating and a lot of fun! :D Vernon joined in the fun as well! :)

Register to CDO Fitness & Exercise Seminar Workshop

2009-09-13T17:14:00.001+08:00

Send your name, school/gym/company, contact number & email to pelaez.gym@gmail.com for your registration to CDO Fitness & Exercise Seminar Workshop.

For confirmation of your seat -- you must include registration payment of Php100. Paypal payments are allowed ($2.50 per person) thru mcsrubio@gmail.com.

Preregistration and reservation is only until Sept 20, 2009. Registration is non-refundable.