Marissa Falvo

FINANCIAL FITNESS: Seven Nuggets of Wisdom

2016-10-19T12:38:00.001+08:00

It was 2005 when I had the realization that I should take charge of my finances.
I was already working for quite some time, but didn't have any savings.

A friend of mine shared his favorite book, "The Richest Man in Babylon" and at the same time, my brother was trying to influence me into taking a look into my financial status.

Since then, I was able to get a grip on things, slowly paying off my personal credit card debts and invested in some Retail Treasury Bonds (RTB), Time Deposits (TD) and the some Blue Chips in the Stock Market.

Back then, I was challenged as a single mom, trying to get back on track.
Years after the realization, I was able to make the change and had my own share of learnings along the way. These are things one would read in books, but for sure, these had helped me out a lot.

Sharing the Seven Nuggets of Wisdom that had helped me out during those times.

1. It's all in the mind.

Wealth is a mind game.

Image from the net

Unless your parents are already millionaires and tycoons, almost everyone starts from scratch, zero, nada. A more specific case is that if one is deeply in debt, relying on credit cards to live and funds coming in is not enough, having allocation for savings is the least of your priorities.
If you could relate to this scenario, don't despair ~ I was in that exact situation 10 years ago.
Know that, as long as you have working income, you can convert that into passive income, IF YOU DECIDE. Be with positive, like-minded individuals. Develop a goal, device a plan and track your progress. What the mind can conceive, it can definitely achieve.

2. Develop the habit of saving.

Give yourself 10% no matter how small or big. It's the habit, not the cost.

Image from the net

Be it Php 100 a month, Php 1,000 or even Php 10,000, it doesn't really matter as long as you start on in. Remember, Rome was not built in a day.

3. Learn to find beauty in simplicity.
Simplify your life. Turn of the television, do picnics with the kids, run in the park and have mini picnics. Your kids will thank you more for it. Time spent with family is what makes childhood memories more special and memorable.
Do bike commutes,get on you bike and reduce your carbon footprint. Enjoy every moment of movement and the zen feeling of just breezing through traffic with just you and your bike.

4. Manage your wealth.
Being stewards of wealth, we are gauged by how we manage what we have.
If we know how to manage the small stuff, we can then be trusted with the bigger stuff.

Image from net

Know how to minimize your extra expenses and determine the thin line between wants and needs. If you must, buy more assets that liabilities. Being a good money manager is the sure fire way to financial freedom

5. Make your money grow.
It is not how much you earn but what you do with the money coming in.
Learn about your options with different investment vehicles: business, stocks, real estate, time deposits, etc. Expand your knowledge base and take calculated risks.

Image from net

Be open to opportunities for your money to grow - broaden your network and meet new people.
Who knows, your next business deal would probably come from that person you met in the gym!

6. Know there is joy in giving.
You might not feel that there is anything to give, but, looking at nugget #1, If you keep on telling yourself you have nothing, then your physical reality would prove your right.
As stewards, it is our duty also to share what we have.

Let us all learn from the majestic tress. They give that they may live.
When you prune a branch or pick a fruit, nature makes sure that it grows back after a time. The law of nature shows that the more you give, the more you grow.

7. Have fun in our way to financial freedom.

These simple things surprisingly makes a big difference to help you reach your financial fitness goals. Try it out and share what your nuggets of wisdom are!

Fitness and Blogging : It's All About Consistency

2016-08-12T14:17:00.000+08:00

It was a gloomy Thursday morning, reminiscent previous morning mountain climbs, I woke up earlier than usual. I was really excited on that 11^th of August as I prepared for the Blogging 101 Event that Tag Media was conducting that day.

Various thoughts come to mind during my preparation. Questions like : How do I improve on my blog? How can I maximize the digital platform in sharing my advocacy of a Fitness Lifestyle through Blogging? The more I think of all of these, the more I got excited.

I have started this blog around 2009 after realizing that work, life, balance could be achieved if we focus on Fitness as a base. This advocacy is what drives me to write posts despite not knowing if I do have a readership base or none at all.

I realized that my blogging journey is like climbing a mountain. There are terrains that you need to navigate, sometimes, you stop and get frustrated not knowing how to start again, but, you move on.

The Blogging 101 Advocacy caught my attention knowing that the workshop would broaden my understanding on what I have been doing for the past seven years.

My Trusty Planners and Netbook

Few minutes before lunch time, I braved the heavy traffic and commuted my way from our place to Rufino Tower in Makati Central Business District.

I was also looking forward to seeing two of my friends from the Journal and Planner Enthusiast Ph Community, JM and Shine, who also blog about their respective advocacies, namely the arts and a positive lifestyle.

JM, me and Shine having fun while learning.

Our facilitator, Engr Grace Bondad Nicolas, graciously spent half of the day to talk about the various forms of media, ethics and etiquette of blogging and other helpful information for new bloggers and insights for those who want to improve on their blogs.

LEARNING with like-minded individuals is always a fun thing.

As we were going through the workshop, I was thinking about how it was serendipitous for my friend Shine (of www.chosetoshinenow.blogspot.com) to invite me a few weeks ago for an interview on their program "Let's Talk About Career" at DZME with Engr Grace.

This then had open doors for for this workshop that was indeed timely for this blog’s comeback.

Since this was a “Barter Workshop”, the attendees were requested to bring along healthy snacks to share and indeed we had fun in between learnings as we partook on what we have interpreted as “healthy” food snacks as most are concerned about losing the excess weight and are embarking their own ftness journey. The sharing of thoughts in relation to sharing of food we bought with us made it more intimate and refreshing.

I particularly enjoyed the Tuna Spread by Shine which had fueled me throughout the dynamic discussions.

Everyone was armed with their own weapon of choice for the workshop.
Netbooks, notebooks, and even smartphones. During the workshop, we were all requested to write a 300 word article about the event on the spot, after giving us guidelines on the How To's of Content Creation.

I had lots of fun and met new friends and, was pleasantly surprised that this batch is focused on “Advocacy”; Lifestyle, Motherhood, Positivity, Art ~ which is similar to what this blog has been all about since it had started.

JM Mansay
www.artandjournals.com

Meg Mortega
www.nocturnalmomtalks.wordpress.com

Shine de Castro
www.choosetoshinenow.blogspot.com

Rowena Conde
www.walkwithmisspiggy.blogspot.com

Engr Grace Bondad - Nicolas
www.theonlytribunepost.blogspot.com

Macky Mazotes Shipping / Maritime

Engr Grace noted that Networking is very important.
One of the perks during events like this enhances your knowledge base as a person, broaden your relationship base and propel you to your success. This is very much needed in various life adventures, be it writing blogs or heck, climbing mountains!

After the workshop, we were quite positive that, armed with the learnings that we have, as with having being motivated to embark on a Fitness Lifestyle, it’s all about consistently going through the process of writing and sharing that makes the blogging journey a successful one.

Group Photo

"Every mountaintop is within reach if you just keep on climbing." - Barry Finlay, Kilimanjaro & Beyond

Leaving the workshop these words came to mind. As in Fitness or blogging, consistency is key. They say it takes 21 Days to keep a habit but just keep on at it and for sure, what ever goals you have set, it all is within reach.

If you want to join this advocacy of blogging awareness and meet like-minded people, please feel free to contact grace@tagmedia.asia or call 0916 629 9281.

This for sure will be a fun and informative event that is worth your while if you want to improve on the way you blog.

How to Make the Most Use of Your Planner (Three Simple Ways to Productivity)

2016-02-10T17:13:00.000+08:00

I love fitness.
I also love writing, reading and yes, collecting planners.
Some might say, in this digital world, writing in paper is near extinction - I say, it's a lost art that is a gold mine once discovered.

In my case, having these notebooks and binders give me this compelling need to use them for whatever function they may bring, then again, we all know that it is not possible.

Take your pick

I eventually came to terms with the thought that these are just tools for me to do what needs to be done, while enjoying what I love doing -- which is writing, and providing a venue for creativity. As tools, we need to know what works and what does not.

Everyone wants to be productive.
There is a sense of accomplishment when one ticks off a "To Do List" or when things happen as planned. With this thought in mind, a question popped up : What do we "plan" for? What goes in our "planners" or notebooks?

In this post, I am sharing three things that I have realized would help in "planning" your day.

First of all, know your non-negotiables.

What is it that you love doing?

If I say that I LOVE FITNESS, then, I should make sure that it is scheduled in my day, if not, it's just lip service and I would not be "walking the talk".
Choose your Top 3 things that needs to be done for the day and make sure that what you incorporate what you love doing in your MUST DO list -- until it becomes a routine.

30 minutes of various exercises a day makes a big difference!

Second. Know your role.

What are the various roles you play in life?

For me, I am a mom for four lovely teeners, a wife of a very supportive husband, a daughter, a sister, a friend and a believer of God.
With this in mind, I would make sure that I do my commitments on each role and balance my activities based on the outputs required of me for those roles.

Third. Know your goals.

What do you want to get accomplished in the big picture? How do you want your 2016 to be? What do you want to do, what do you want to have?

Make sure that everyday, you are working towards that goal.
Another way to solidify your goals is by creating a vision board which will be discussed in detail in my next few posts. It is always good to have visual reminders of how you want your life to be, and what best way to make that happen than to always be reminded of it with a page dedicated as a portable vision board in your planner.

Make your goals SMART (Specific, Measurable, Attainable, Realistic and Timebounded). Have a short term (1 year), medium term (3 year) and long term goal (5 year) and ensure that what you are working on is supporting the goals you have set for yourself.

What you LOVE + ROLES + GOALS = PRODUCTIVITY

With these points, I can then start my planning at any point in time.
I just need a small quiet spot, some coffee and my planner.

Coffee and some planning, a sure fire way to start a great day no matter where you are

Happy planning!

15 Ways to Motivate Yourself to Fitness - Part 2

2016-02-04T10:30:00.000+08:00

As promised, here are the remaining items on the list..

6. Magazines

Reading fitness magazines and looking at possible workout moves motivate me.
Yes I am aware that most are perfected by photoshop and some are probably genetic freaks, but being a visual person, fitness models and their workouts motivate me to work harder.

Fitness mags for PinayFitness geeks.

Besides, cut outs are a good addition to one's Vision Board (hmm.. might do an article on that one time)

7. Blogs

I know that reading blogs inspire me. This is the same reason why I decided to bring back the habit of writing in my blog. It gives me accountability to my readers and who knows, I might be inspiring other people with my PinayFitness Journey too.
Until I have figured out the "subscribe" button, please feel free to visit my blog anytime. lol.

8. Success Stories

If a fitness website has success stories, for sure I will go back and read inspirational stories. Showing the ups and downs they go through is such a learning experience.

9. Instagram

Those catchy memes in Instagram really helps me in getting back on track. I usually download them and make them my wallpaper or share in the PinayFitness Facebook Page.

10. Forums and Facebook Groups

Talking about one’s fitness concerns and sharing ideas in a group full of like minded people would definitely help your fitness goals. Check in daily.

Interact and post : PinayFitness Facebook Page

Post and interact. It really helps. Be part of the PinayFitness Facebook Group and share your thoughts on fitness too!

11. Rewards

If you exercise for a few days, give yourself a reward! Progressed to a week? Add another reward. Do it often during the start of you “Balik Alindog” Program.

Stickers and pretty stuffs are my rewards. How about you?

In my case, my “rewards” are stickers. I am a member of a planner community & it gives me pleasure to put stickers in my monthly planner, knowing that I got it done. Weird, but that’s how I roll.

12. Stress Reliever

Work. Home stuff. Life in general. Yup. All stress producer. Exercise = stress relief.

I also use exercise to regenerate and refresh myself as a form of rest.

13. An exercise log / graph

Writing it down makes a whole world of difference. Monitoring your progress in you planner, writing what you ate, how many glasses of water you took in (hydration is very important!), you body weight and tape measurement – then graph it at the end of the week for four weeks. You’d be pleasantly surprised once the month ends.

Graphing my one month progress was a great motivation for me!

14. An exercise class

Golds’ Gym Bootcamp, Cardio Martial Arts, Yoga. These are my favourite combination. I have fun working out with my kiddos, laughing at each others moves during the class, and eventually putting in that workout for the day. Invite your friends to join you for a class and for sure, you’ll be motivated to go there and workout.

15. A day at the beach or a Class Reunion.

Yep. You know how that feels.

Last December trip. Good thing I was beach ready!

So how about you? How do you motivate yourself?

15 Ways to Motivate Yourself to Fitness - Part 1

2016-02-02T20:33:00.000+08:00

MOTIVATION

a ten letter word that is so hard to keep up. If this specific word has a gender, it probably is a lady that is super high maintenance.

We all can relate to writing resolutions at the start of the year and planing to work out – actively tackling it on the next few days, only to stop after a week or so, then trash it all and go back to the same old rut. It is the second month of the New Year, so how are we with our goals and plans?

But, how does a regular pinay with lots of things in her plate, find motivation to exercise when you feel that just thinking about it makes you tired already? I ask myself this million peso question every now and then, and I know that I’m not the only one.

Image from the net

Yes I have days when I struggle with putting in a workout in my schedule. I know that I should start making it a habit until it is part of my PinayFitness Routine, but the "M" word is needed until the habit sticks and that, is where the challenge begins.

Recently however, I felt so happy because after lots of failed tries, I was able to actually work on my goal – I was able to find motivation that was needed to make the habit stick.

In this post, I am sharing what I did differently and what had helped get back on track.

The happiest loss of all. Loss of excess body fat.

Feel free to see if you can make some of these ideas “your own” so you can start working on your fitness goals..

1. Your before picture.

The past months have been really telling that I haven’t been exercising. The picture below shows how, from a fit 2014 me, I was transformed to a fatter version of myself.

This is an actual example on how physical change happens pretty fast,
specially in your mid 40s

My kids usually comment on how I gained weight and had been teasing me a lot about it and that motivated me to do something before it goes awry – making it hard for me to get back.

2. Me Time.

Capturing the moment. My youngest kiddo and her "me-time" on the treadmill.

I enjoy spending time alone a lot. A time to think about things in my own personal quiet time. As a mom, a sister, a daughter and a wife, we usually take time taking care of others but we don’t make time to take care of ourselves. Prioritize your “me time”, don’t miss your own workout appointment, so that you can give more to others.

3. How you feel after a workout

I know the feeling of dread before working out. "Oh no, do I need to work out again?" We sometimes hear ourselves complain. All possible excuses comes to mind once you decide to workout. Interestingly however, during a workout, the adrenalin and endorphins kick in, that after a workout, it beats having an espresso shot!

Post Cardio Martial Arts Endorphin high with my daughters
and Miss Universe / Philippines' trainer John Cuay.

Store that feeling in your memory bank. Put that in your "happy place" and know that how you would feel afterwards would be a great motivator for your fitness goals. Tell yourself “You know you’re gonna have a blast and feel great after this workout [INSERT NAME HERE], so let's do it!”

4. Having fun

Find a workout that’s fun for you.

I love biking. I love the feel of air in my face (provided that I’m not navigating C5’s and EDSA’s pollution filled road), I love pedalling through the streets of the metro and racing jeepneys and cars (in my mind hahaha). I love it so much that time just flies – 30 mins to an hour is over without me noticing it.

Make it FUN.

Find an exercise that’s spells F-U-N for you. If it isn’t, look for one. It might be running, or having an outdoor adventure, as long as you’re moving, it’s all good. I also love lifting weights (no, it does not make you bulk up like She Hulk), so I spend some time lifting in the gym too.

Yes, this is FUN for me.. You have to figure out what's FUN for you!

5. How you’re going to look.

I have teens that love clothes shopping.

Often times, we’d dress up and check out stuffs in the mall and they’d comment if it looks good or, if fat and flabs show. Imagine how consistent workout would let you buying the nice clothes that fits – Imagine how a fitter slimmer you can motivate.

Imagine and let that visualization drive you.

This was a recent photo after resolving to do something about it.
If 2015 was a not so physically good year, I will do my best to make 2016 better.

Once the changes start taking effect and unknowingly, someone notices it, it feels good and it makes you want to work out more.

Watch out for the next batch of 15 Ways to Motivate Yourself to Fitness - Part 2

Motivation 101

2015-07-07T15:08:00.000+08:00

There are days when you feel like you just want to do anything.. at. all.
During those times, motivational quotes really help out a lot.

Sharing with you quotes that I love reading.

* 70% of ALL PEOPLE who start a FITNESS PLAN QUIT.
EXCEPT YOU. NOT THIS TIME

* Go do something that makes you SWEAT.

* TRY HARD EVERYDAY.

* I train because I want to defeat the me who couldn't do it yesterday so I can be better today.

Image from the net

.* Your body can do ANYTHING.... you just have to convince your MIND.

* A workout is a personal triumph over laziness & procastination.

* When you're struggling, REMEMBER THE OUTFITS YOU WILL WEAR.

* WORKOUT AS IF YOUR LIFE DEPENDED ON IT. Because it does!

* BEAST is someone who gets up even if they can't.

* This is not what Barbie looks like. This is not what Fashion Models look like.
This is what FIT looks like. This is what being HEALTH looks like. This is sexy.

* When in doubt, WORKOUT!

How about you? What are your favorite motivational quotes?

Urban Legends: Fitness Myths Vs Facts

2015-07-03T18:34:00.004+08:00

In the fitness world, there are lots of urban legends you’d hear in the gym locker room.

Statements like, “I don’t want to eat sinigang or sisig because ingesting pork fat will make me fat!” or “I stay away from those heavy weights because I don’t want to look like a She-Hulk”

Image from the net

An urban legend, urban myth, urban tale, or contemporary legend, is a form of modern folklore consisting of stories that may or may not have been believed by their tellers to be true. As with all folklore and mythology, the designation suggests nothing about the story’s veracity, but merely that it is in circulation, exhibits variation over time, and carries some significance that motivates the community in preserving and propagating it.

- Wikipedia

As we embrace the fitness lifestyle, it is our responsibility to question these statements and find out for ourselves if these are categorized as what we all know as “fitness” urban legends.

Below are some of the Fact vs Myth statement that I stumbled upon and would like to share with you.

Please feel free to add some more.

—————————

Myth: High – carbohydrate, low fat diets works best.
Fact: People are becoming fat from carb overdose.

Myth: If you exercise, it doesn’t matter what you eat.
Fact: If you exercise, it matters even more what you eat!

Myth: Eating right means three big meals a day.
Fact: Eating nutritious balanced meals with the proper portion is the way to go.

Myth: Weight training is only for young athletes.
Fact: People of all ages should do weight training.

Myth: Muscle grow while you’re working out
Fact: Muscle grow while you’re resting and recuperating, AFTER a good workout.

Myth: A certain number of sets and reps gets the job done.
Fact: High-intensity efforts produces the best results.

Myth: Aerobic is better for shaping up than weight training.
Fact: To transform your physique, you must train with weights.

Myth: If women lift weights, they’ll get “bulky”.
Fact: Resistance exercise helps women create lean, toned bodies.

Image from the net

Myth: You need to drink water only when you are thirsty.
Fact: Your body needs more water than it’s telling you.

Myth: Pinays are weak and dependent
Fact: Pinays are Positive Independent Natural Adaptable andYouthful!

So, now that all the myths and urban legends are debunked, care to share what have YOU heard through the grapevine?

How to Workout During the Rainy Season

2014-07-21T19:38:00.001+08:00

So you want to work out but its raining really hard outside.

Running is not an option and going to the gym is too much hassle because of the heavy traffic.

From the net

That’s fine. However, that's no excuse for you not to work out.

The good news is that you can burn that extra jiggly fat, start being lean, and have a great workout with just using your existing furniture at home and your body weight!

How? Let me introduce you to Body Weight Circuit Training.

Completing one exercise right after the other without stopping a set is what’s known as “circuit training”. This builds both lean body weight and give you a great cardio workout.

So why does it work, you ask me?

In these exercises multiple muscle groups are used to complete the movement. These challenging movements get your heart rate pumping and in effect helps with the caloric burn that we all want. With this in mind, studies showed that Circuit Training burns more calories than interval training — which actually burns MORE calories than steady cardio.

Efficient use of time is important for me and spending hours of running on a treadmill is not how I envision my time spent. Here is a sample basic workout that can be completed at home, in the park, or even in your office during lunch break.

In a circuit routine, you’ll do each exercise in sequence without breaks in between as much as possible.

Once done, you do it all over again. If you can still do a set after the 2nd set, try one more for third.

Note that it’s better to stop and take a break than to do an exercise incorrectly. If you can’t do all three set of circuits without stopping, then you have yourself a goal.

As in any physical activity, WARM UP before starting. Elevate your heart rate by running in place, jump rope, or jog up and down your stairs. After the warm up, start the circuit by doing the following movements:

Air Squats.

Livestrong.com defines Air Squat as “an effective exercise for both the beginner and the advanced athlete. It uses just your body weight to tone and strengthen the muscles of your buttocks–gluteus minimus and maximus–and your thigh muscles, the hamstrings and quadriceps. Air squats also increase flexibility in the hamstrings and glutes. This exercise is great for women as it targets the problem areas of the butt and thighs. It’s also effective for people on the go who might not have access to a gym or weight-training equipment.”

Yes, you read it right! It’s GREAT for women as it targets butt and thighs.

Try to do 10- 15 repetition per circuit.

Here’s another great move for you.

Table push ups.

Push it!

A push-up is a classic muscle-building move that tones the arms, chest, the front of the shoulders, and the triceps. This makes your arms tank top worthy and eliminates those jiggly upper arms.

Of course these movements can be modified depending on your fitness level. You could try wall push ups or modified push ups with bended knees if you prefer the floor.

Try to do 10- 15 repetitions per circuit.

Table Pull-ups.

Pull yourself up under the table!

Doing a perfect pull-up is one of my fitness goals.

Most people can’t perform one strict pullup with perfect form because pullups are one of the most challenging body-weight exercises. Pull-ups requires us to use all of the muscles in your upper and mid-torso to lift 100 percent of your weight off of the ground. Developing the strength needed to do pullups can be done by practicing other exercises that are similar — therefore, table pull ups it is for now!

Try to do 10- 15 repetitions per circuit.

The Plank.

Let’s do THE PLANK!

The plank is the ultimate core exercise.

This “simple” move improves on your strength, balance, and endurance.

With this exercise, you straighten your entire body and maintain it in a rigid position just like a plank of wood. It requires no extra equipment or weights, making it one of the most convenient forms of core strength training.

The term “core” involves all the muscles in your trunk area, including your obliques, rectus abdominus, deep abdominal, and back muscles.

Try to maintain proper form for 30 to 60 counts. Beginner can do 10 to 15.

Jumping Jack or Burpee Finale.

(No picture)

Try to do 10- 15 repetitions per circuit.

And finally, always remember to STRETCH after a work out.

To summarize, the Body Weight Circuit Training goes like this:

* Warm up

* Air Squats

* Table Push ups

* Table Pull ups

* Planks

* Jumping Jacks or Burpee

* Stretch.

Along with every workout, you need to ensure that you’re eating properly.

Nutrition and exercise go hand in hand. Fuel yourself properly with real foods, minimize soda, and eliminate the junk.

Now, armed with these how to’s of Body Weight Circuit training, who’s afraid of the rain?

From the net

LET’S WORK OUT!

Why NOT Being Successful IS Selfish

2014-07-20T11:14:00.000+08:00

Hello readers!

It's been more a year of not updating my site as I've been busy with various events and fitness activities offline. Going through various phases, it's interesting how one still gravitates to one's passion as working on one's passion is a surefire way of finding success.

SUCCESS. A concept that most people want to achieve in their lives -- It's interesting how I've been reading articles about how you need to be selfish in order to be successful and every time I finish reading, it always makes me wonder if that's the only way to do things. "To be successful, you have to be selfish, or else you never achieve" -- Apologies to His Airness MJ but those words saddens me a lot.

Image from the net.

Imagine the surprise I had when I heard Ray Higdon say (paraphrasing it a bit) "Most people think success is selfish -- but the thing is, it's selfish NOT to have Success".

Wow.

And he went on further saying...

" You have a powerful story within you and if you don't succeed, you're just going to keep that story inside you, without sharing it to other people, and you'll never inspire a soul -- THAT is selfish. There's a music inside you that needs to be heard.. that needs to be played - don't die with the music inside you... For you not to have success is extremely selfish - you NEED to have success so that you can make an impact in this planet, so that when you come to the end of your days, you can say that you made a difference -- that you make an impact in this planet and you made a difference in people's lives. Touching people's lives can only come from you performing from a higher level -- and that is required to make a contribution in this planet."

Beautiful.

Those words, though simple, haunted me and made me want to share it with you guys.

Those words made me want to write again.

Those words activated something deep inside of me that despite being rusty with my writing, I decide to push through and share my thoughts.

So what are your thoughts on this? Do you think being successful Is selfish or not? :)

Reward Yourself

2013-02-19T13:43:00.000+08:00

So you're slowly inching in towards your goals.. Then what?
Oh yeah, the reward - It’s important to reward yourself for your accomplishments during your fitness journey.
Reward yourself for the behavioral changes as well as physical.

After all the key to maintain the habit  depends on the lifestyle changes you’ve made along the way.

Your rewards need to be non-food rewards.
The purpose of rewarding yourself is to strengthen your resolve to have that fitness lifestyle and maintain it.
Rewarding yourself increases your awareness of all that you have accomplished.

These are some of the list that I happen to stumble upon in my readings:

1. Begin a “Success Savings” Put PHP 100 (or any amount you think is doable) in it for every week you've achieved your goal. Put PHP10 or PHP50 in it for every pound you've lost .
You decide the amount of money you’ll give for the desired action. Such as for sticking to your  plan. Not pigging out when you were depressed. For each pound lost. For each day or week you stick to your meal plan.

2. Buy or make a special piece of jewelry – be it a bracelet, necklace, earrings or rings. Every time you wear it, you’ll be reminded of your successes.

3. Begin a collection – be it stamps, mugs, dolls, action figures, memorabilia etc. Each time you achieve a goal, allow yourself to buy another item for your collection.

4. Get a massage. It’s relaxing and will reenergize you from the inside out. A little pampering can go a long way.

5. Get your hair done, either a dye, cut or do. Try something daring. Have fun and experiment with your new look. Get a makeover with a professional. And when you’re all made up you may as well get a glamour shot. When you look good on the outside – you feel good on the inside.

6. Enjoy the outdoors and buy yourself a bike if you don't have one yet. If your wan't to indulge in the "kikay" you, get yourself your favorite designer bag!

7. Pamper yourself with a manicure and pedicure. Try a sparkling new color.

8. Have a night out at the movies with a friend you haven’t seen for a while. Skip the popcorn.

9. Enjoy a leisurely morning at the park. Breathe and take in the fresh air. Spend time with your kids, watch them play.. Get in tune with the simpler things in life.

10.  Buy yourself a new outfit to show off your new body.

11. Redecorate a room in your house. Let your creativity flow. Let the room capture the real you. Don’t be afraid to go a little wild.

12. Do something daring … Something you’ve always wanted to try. Go cliff diving, bungee jumping, hang-gliding, parachuting, white river rafting etc. get a new tattoo (or piercing). Something that’s uniquely you.

13. Buy a new book and schedule uninterrupted time to read it.

14. Give to you favorite charity. It always feels rewarding to share what we have.

15. Fun in the Sun. Plan a trip to Boracay, Coron or Bohol and show off what you have worked for upon achievement of your goals!

These are just some ideas to help you spark you imagination -- I’m sure you could come up with hundreds of ways you can reward yourself.

After-all you know yourself best.

Your weightloss journey is your personal experience.

It’s about you, every challenge you have overcome and every little goal that you have achieved.

What an Inspiration!

2012-12-01T13:21:00.000+08:00

Posting this to inspire us ladies who need a little motivation.

Okey, take a good look at the lady in the picture and try to guess her age.

She's no pinay but the fine lady in the picture recently made it into the Guinness Book of Record as the "World's Oldest Female Body Builder."

Her name is Ernestine Sheperd.
So, how old do you think she is?
40? 50?

My guess is as good as yours.. and we are ALL wrong.

Try Seventy Seven... yes you read it right.. 77!

Surprised? To know more about her, check out her article and video here and be totally inspired!

Her message is clear and inspirational: “being out of shape” as we age is something we can now contest. She is indeed a role model not just for senior women, but for everyone else who have read or heard about her story.

Need motivation?

Think of how a lady of 77, Ernestine Shepherd , and how her dedication and commitment can make a difference in one's life.

Thank you Ernestine, for showing us that these things are possible!

Another article in this link.

My Mom

2012-04-15T12:39:00.000+08:00

I'm super proud of her. She is such a strong woman and if you click on this video, you could see her playing dodgeball with her grand kids.

For someone who's turning 70 years old this 2012, this is amazing (considering that she does not lift weights and do gym stuff)

She always makes sure to eat healthy though, drink her water and put it 30mins of movement every day (jog around, do body weight squats and play wall ping-pong for agility)

I pray that she makes is as sustainable as possible so that she can continue to inspire the lives that she touches.

Mt. Kinabalu : We Came, We Saw, We Conquered!

2012-02-25T13:31:00.002+08:00

Me with Mount Kinabalu at the background.

It was January of 2011 when hubby and I found ourselves packing our bags and taking the flight to Kota Kinabalu to climb the majestically surreal Mt Kinabalu - 4,095 meters above sea level, the lure of Guinness World Records’ world's highest via ferrata, was so hard for us to resist that we HAD to try it for ourselves.

A via ferrata (Italian for “iron road”) is a mountain route which is equipped with fixed cables, stemples, ladders, and bridges.

The use of these allows otherwise isolated routes to be joined to create longer routes which are accessible to people with a wide range of climbing abilities.

Walkers and climbers can follow via ferratas without needing to use their own ropes and belays, and without the risks associated with unprotected scrambling and climbing. – Wikipedia

Just the perfect husband and wife adventure!

The day of the climb, our guide picked us up from our hotel and eventually was introduced to two American Navy doctors and a French Quality Manager of Petzl.

Our guide was a silent, yet pleasantly friendly Malaysian guy named Francis – It was THE perfect team.

Hubby and I at the Timpohon Gate

The climb started with a refreshing view of Carson’s Waterfalls after Timpohon Gate, 1,866 meters above sea level.

As the elevation increased, lush forest unfolded, flora of all kinds, rock formations that served as our stairs welcomed us as we continued on our seemingly never-ending climb.

The big old trees were such breathtaking sights to behold with their large trunks and the greenest of greens served as our backdrop as we climbed our way towards our destination.

The four hour climb had us taking short recovery stops every once in a while as my heart rate was constantly at 160bpm (oh yes, I was using my HR monitor during the whole climb).

Interestingly, the distance was less than 10km but at 3,289m starting at Timpohon’s 1,866m and acclimating to thin air while climbing, we left the gate at 9:30am and arrived at the Laban Rata base camp at 1:30pm.

Coming from a tropical country, it was the first time for me to experience 10 degrees Celcius. I took a mental note of thanks for bringing along a pair of gloves, bonnet, thermal pants, 2 shirts, and a warm jacket. Inside Pendant Hut where we were staying, I was freezing.

By 3:30pm, our Mountain Torq trainer was already familiarizing the five of us on how to work with the steel rungs and cables embracing the mountain’s rock face and eventually, we had our early dinner since we needed to sleep early and wake up at 2am.

At 8:30pm, it was lights out. The room was comfortable and had double beds to accommodate us five climbers – I guess it was excitement plus the low temperature that gave me a hard time sleeping that I found myself tossing and turning in my sleeping bag until it was 1:45am.

After our light breakfast, at around 2:30 am it was time for our ascent to Low’s Peak. The highest accessible peak in South East Asia.

It was a freezingly cold non-stop uphill climb that tested our wits and strength. It was all mental, factoring in the steep incline, darkness, near zero temperature - The mind has to agree that you can do it – but it was totally all worth it.

Our camera conked out on us and we have to ask for a stranger to take this photo for posterity.
Four months after, he sent us the file via email and we were so happy even if it was a funny unexpected shot.

Upon reaching Low's Peak - the highest point – we have to have our picture taken at the peak's signpost for posterity. But since our camera's battery died out from the altitude, we have to ask for a stranger to take ours!

The two American US Navy Doctors and us.

It feels surreal to be transported in a place were you just were looking at in the photographs as posted in the internet and then, actually feeling, being and enveloping yourself with the whole experience - an experience well worth the challenging spectacular climb.

The sunrise was breathtaking – seeing how it slowly casts its rays to the majestic granite rock face of Low’s Peak makes it seem eerie yet beautiful that even a high end cam would not give justice in capturing how it really looks – there was a bluish green metallic glow on its granite as the sunrise started to show its way and make its presence felt. It was one of those moments that make you feel so thankful to be alive.

After a few shots with our friend’s camera. We have to go take on another task – the via ferrata.

After the initial descent from Low’s Peak, we then met the our Via Ferrata trainer at Sayat Hut @ 3,600m for Walk the Torq - Asia's first Via Ferrata.

It was such an exhilarating experience going down the mountain via ferrata and knowing that we came, we saw and we conquered.

Fruits, My New Best Friend

2012-02-21T17:42:00.006+08:00

Just recently, Xhi and I had decided to go on a 7-Day Detox Diet.
The first part of the diet is an "All Fruit Day" challenge.

When I was planning my groceries for the week, I was thinking to myself "Yeah, the most common would be oranges and apples" how hard could that be? But checking out my favorite grocery store near our area, I was amazed of the wide range of options I have in the fruit section!

There I saw blueberries, raspberries and all the other colorful anti-oxidants wrapped up in packs. I opted to go for a melon, seedless orange and some fruits that were all new for me -- nectarines, red pears, plums and persimmon.

The day ended with me filling up on fruits and just that. Cool. Today is All-Veggie day, but I do recommend that you try it out some time.

Sharing these ideas I read might stimulate your fruit consumption.

So, why do we have to eat five to nine fresh pieces a day, organically grown if possible?

Republishing a post from thefruitpages.

For the largest part fruit consists of water just like the human body does

80% of our body is water so does 80% of fruit consist of water!

If you think about it, it's logical for the human body to consume food that contains as much water as the body itself. The nutrition that meets that requirement is fruit. There is no other food than fruit on this planet that contains on average 80% water. Vegetables also contain a lot of water and are therefore second best.

Fruit stimulates the memory
If you didn’t know yet: fruit is the ultimate brain fuel. Fruit has a positive effect on our brains. The way this works still has to be found out and many scientists are looking into it as we speak. What we do know is that if you consume fruit effectively, your brains can recall information faster and more easily. This is very useful information for people who are preparing for an exam.

The idea that fruit is an expensive nutrition
Did you always think that fruit was an expensive product? Take a good look at how much money you spend on other food. It could be worth something to replace some of those expenses with fruit. We think that fruit is the healthiest food on earth and therefore it is well worth spending our money on.

The miraculous healing effects of fruit
Spectacular stories about people that cured from uncurable diseases by a strict diet of raw fruits and/or vegetables are well known but do we want to believe them? We still don't know that much about fruit and its contents.

Fibers
We do know now that a diet with plenty of fibers helps against high blood pressure, and other factors that increase the chance for a heart disease. The consumed amount of fibers maybe even a more important factor than the amount of fat that is consumed by people! The food that contains these healthy (natural) fibers is.... right: fruit! (vegetables as well). The American Heart Association advises to consume 25 to 30 grams of fibers out of fresh fruits and/or vegetables. In practice this means: have five to nine portions of fresh fruits or vegetables a day.

Fruit makes you feel better
Several stories have told us about people that were frequently depressed and how they got out of their depression slowly but surely after consuming substantial amounts of fresh fruit on a regular basis. Eating much fruit can have a mysterious healing effect on human beings. Even better is to drink a lot of freshly squeezed fruit drinks on a regular basis. It will take approximately 30 days until you start to notice the effects. Don't forget to drink these smoothies 20 minutes before the consumption of other meals. This way the fruit will not ferment in the stomach and the nutritious elements can be absorbed by the blood effectively.

Fruit is the most natural food
When you see a piece of fruit hanging from a tree you could easily imagine that tree saying: "Pick my fruits and help me spread the seeds." That’s how nature works. Humans eat vegetables and fruits and consequently help the plants to spread. Humans use animals to work the land to grow the plants and trees that produce these fruits and vegetables.

A human diet
A healthy diet should consist for a great deal of freshly squeezed fruit juices, raw fruits and vegetables. Some tips:

A good start is to eat and drink more fresh fruits;
it’s as simple as that. Before you know it you will feel much better;
Don't forget to eat fruit on an empty stomach, not after other meals and;
inform yourself about the substances that our 'modern' food contains.

So fellow pinayfitness sisses, what are your favorite fruits?

Run Forrest Run! But wait! How do you prepare for one? - Part 2

2012-02-16T07:00:00.003+08:00

So now you've read the previous post (click here)...
What next?

So you fee the energy... your watch, synchronized with the big digital clock.. the beat of the drums that the event organizers prepared for the runners sounds like your own heart beat..
Then the count down.. five.. four.. three.. two.. one!
The gun goes off.. and so does the runners!

What do you do?

WAIT! Pace yourself, Relax and Have Fun.

DO NOT SPRINT! It is oh so easy to go with the flow and sprint with the pack after the gun shot, BUT that will wear you out easily. Stick to the plan and start slow.
DO find a running buddy that has the the same pace as you do. It's more fun to run with a “pace buddies” and the sense of accomplishment is much better if shared.
DO take a sip when you pass by a water station even if you are not thirsty. "Thirsty" is your body's special way of saying "I am dehydrated!"
DO breathe. Relax and shake your arms and shoulders every once in a while to avoid muscle tightness. Avoid slouching during the race and be conscious of your posture.
DO take time to enjoy the scenery. Sometimes we get focused on beating our personal record (PR) that we tend to forget to enjoy the run!
DO NOT THINK NEGATIVE THOUGHTS. Be aware that this is a mind game. Change your thoughts into positive affirmations and think about how it would feel once you finish the race and how proud your family and friends will be of you and your accomplishment I remember during my first ever 10K race, I was thinking of my four kids during the last stretch -- imagining them cheering for me until the finish. And yes, it worked.

Listen to your Body!

A run is one way of getting to know how your body reacts to stimulus. If during your run, you feel uncomfortable, slow down and assess how bad it really is. If it goes away resume your regular pace, but if the pain persists DO consider stopping and getting some help. No race is worth the risk of hurting yourself. Pain is the body’s way of letting us know something is wrong.

Post Race -- CONGRATULATIONS!

DO hydrate upon reaching the finish line.
DO take care of blisters, cramping, or any other injuries immediately after the race.
DO re-fuel yourself and restore your glycogen stores with a healthy and nutritious meal, preferably high in good carbs.
DO NOT drink alcohol after pushing your body to its limits. What it needs is a healthy meal and water to replenish all that it lost during the race.
DO cool down and stretch within 20 minutes of completing your event. This helps avoid lactic acid build up and Delayed Onset Muscular Soreness (DOMS).
DO NOT lie down or sit immediately after the race. Move, mingle and take photographs for posterity. Now is the time to meet new friends!

So there!
Now that you know how to prepare for a run, let's lace up our shoes and shout it out..

"RUN (insert name here) RUN!!! *see you on the road!

Run Forrest Run! But wait! How do you prepare for one? - Part 1

2012-02-13T17:44:00.003+08:00

How can we forget that segment in the movie, “Forrest Gump,” when he describes why he started running?

So he says : “That day, for no particular reason, I decided to go for a little run. So I ran to the end of the road. And when I got there, I thought maybe I’d run to the end of town. And when I got there, I thought maybe I’d just run across Greenbow County. And I figured, since I’d run this far, maybe I’d just run across the great state of Alabama. And that’s what I did. I ran clear across Alabama. For no particular reason, I just kept on going. I ran clear to the ocean. And when I got there, I figured, since I’d gone this far, I might as well turn around, just keep on going. When I got to another ocean, I figured, since I’d gone this far, I might as well just turn back, keep right on going."

As he’s narrating his run where now hundreds are following him, he says, “I had run for 3 years, 2 months, 14 days, and 16 hours.”

I wonder how our ultramarathoners would fare with that? Wait... three years two months fourteen days and sixteen hours.

WOW! How does one prepare for THAT?

With all the races going on in the metro, though we do not plan for a three year run, we still need to do preparation for our runs. This article will be supplying you with information on how to arm yourself for THE BIG RACE.

Pre-Race Night:

Have all your stuff needed for the run ready. Put out the running outfit you have, chose your colors to further motivate you to run. I remember Coach Xhi would always make it a point to wear orange in her runs and I had wanted the color pink. A splash of color during the race makes it more fun. Prepare your outfit and your equipment (water bottle, energy bars / gels, cap, iPod playlist, etc.) so that its all ready to go for the next day.
Make sure that your toenails are trimmed the night before so that they won't be caught dead the next day!
Hydrate yourself. Water (and the rest room) is your friend.
Put in your 8 hours so that you'd be up and about during the race. You wouldn't want to be on low battery by running on just a few hours of sleep!

Race Day Preparation:

The early bird catches the worm, and would have the time to eat a light breakfast.You would definitely need it for energy.
Never underestimate the power of the anti-chaffing petroleum jelly.
Make sure that you have your race kit with you!
Expect parking to be far from the race venue so leave early and plan for time to park - use the walking time from the parking to race venue as warm up.
Do jumping jacks, dynamic stretches or what ever works as warm up before you race. For some, a slow jog also helps.

Nutrition and Fueling Strategy

Before the race DO eat a light meal an hour to an hour and a half. Bread, pasta, rice, water and non-acidic fruit like bananas are good choices.
DO NOT eat or drink something you have never ever tried before. Add to the list are dairy products, fried foods, fiber rich foods or anything you are not used to.
Pre-hydration is ok until 15 minutes before the race starts as long as you could still go to the restroom before the start (good luck with the long lines though)

Next post will be regarding the race itself.

Read here: Run Forrest Run! But wait! How do you prepare for one? - Part 2

Now That the Holidays are OVER: Damage Control

2012-01-31T16:35:00.000+08:00

It has been a few weeks since we have taken down our Christmas decors.

Christmas carols are not playing on the radio and the last of the fireworks of Chinese New Year is no more.

I was hoping that since the tell-tale signs of the Holidays are now all gone, the remnants of the holiday bingeing, the proof of all these festivities would all be gone too. But sadly, unlike the Christmas decors, lights and Christmas carols, with FAT , that is not the case. It is common fact that taking control of your weight can be hard during the holidays due to series of food-related celebrations during all those reunions and get together parties. So how can you undo the damage done by a holiday meal so that it doesn’t have such a negative impact on your body weight?

I will be sharing with you how to go about with controlling whatever damage was done during the happiest season of the year.

1. Assessment : What is your number?

First of all, ask yourself: "How much weight did I gain during the past three months?"

Excessive eating and drinking might be the name of the game during the holidays and without you noticing it, the pounds have added up. A great wake up call would be to know that number and use that to motivate you into planning that GREAT COMEBACK!

2. ACT : Just Do It!

The next thing that you can do to practice damage control is to get into the gym and do a weight lifting session the next day. The common practice is to gravitate towards cardio training after a high calorie meal, but this isn’t really the most ideal way to go. Weight lifting is what will use up excess carbohydrates in your system far better than cardio training, so will help to remove the excess calories that you consumed.
Also, weight training will help to elevate your metabolic rate for the hours after the session is completed, therefore will continue to help remove any excess fat that you may have burned off. Think of it as a way to scare off the bad spirits for the New Year.

3. Minimize Carbs Intake For a Week

Third, also make sure that you cut back on your carb intake around a week. Protein consumption is one thing that YOU CANNOT REDUCE. This is definitely important as this is one of the building blocks to to maintain your lean body mass.

Fat can be reduced slightly, but sudden reduction would make you feel hungry all the time.
Fat is a nutrient that will help provide some hunger control while reducing your calories, making reduced calorie intake much easier. Just consider good fat sources like Omega 3 and Flaxseed Oil.

5. Never Ever Starve Yourself!

Finally, the last quick tip to help you recover from the holiday indulgence is to make sure that you aren’t starving yourself. If you all of a sudden drop your calorie intake way down and keep it there, this would signal the body to start using up muscle mass as a fuel source which would waste all the hard work of the past training sessions that you have had.
As always, a gradual approach is the best way to go.
Bring your calorie intake much lower for two to three days and then adopt a more moderate calorie intake after that.

If you follow these quick tips, then you should have no problem reducing the damaging effects that the holiday indulgence that you had.

Related posts:

All About FAT
Women and Weightlifting

Need Motivation? Try Skechers GO Run!

2012-01-28T17:50:00.001+08:00

It was a crazy Friday evening, with workload that makes you want to wish that you'd be nearing finish line but still a bit way far off.
My friend Vima's invitation for the Skecher's event was a breath of fresh air for me.

I have been reassessing my schedule lately and I have been noticing that I need to put in more hours for exercise, wondering if it is lack of motivation or just plain laziness.

What really caught my interest for the launch was its name. GO RUN.

It reminds me of those moments when you decide that you'd wake up in the morning for a run, yet, stay a little while in bed.. read your friend's Facebook updates via mobile.. and without you noticing it, the sun is way high up.
The name, is a fancy way to counteract that bad habit of procastination and replace it with a mantra for motivation: GO RUN. I likey.

Jenny Arce and me

It was a fun event where I was able to meet new friends and reconnect with old friends. We were requested to wear our running outfit and it kinda felt weird since we were in a mall but, as I say, what better way to support the sport?

Michelle doing her presentation

The lady who did the presentation was Michelle Estuar. She started it with telling us how heel-striking, a gait that is common among runners, is ineffecient and dangerous since this has a jarring impact on the body.

She also informed us that mid-foot is the best way to run and how Skechers GO Run's mid-foot strike technology enhances the natural running performance of runners by positioning the body for an efficient mid-foot strike, reducing the impact of heel striking.

Skechers GO Run is launched as a new minimalistic lightweight running shoe line that integrates this technology.

Since almost everyone is into barefoot running nowadays, I noticed that GO Run closely mimics barefoot running while wearing shoes due to its weight: about 6.9oz for male and 4.9oz for women. It also lets the foot function, letting it flex and twist allowing your foot to move as naturally as possible .

After dinner was served the bloggers were getting to know each other a little better, nine bloggers were called up for a challenge. We were caught off guard! I was thinking to myself "Oh! That explained why there were three treadmills set-up outside the store!". We were divided in three batches and was tasked to run 500 meters wearing Skechers GO Run, the first one to reach it the goal would bring home his or her own pair of GO Run!

It was an all out run for all of us and I was lucky enough to be 2secs ahead of my batch and am now a proud owner of a Skechers Women's GO RUN in Gray!

A while ago, when I woke up, two words came to mind : GO RUN. And I did.

"The race does not always go to the swift, but to the ones who keep running."
-Anonymous

WOW! How Did She Lose 10lbs of FAT in Four Weeks?

2012-01-11T11:16:00.004+08:00

Hi Girls! We're back!

Remember that one time last year when our PinayFitness Facebook Account sent out an invite for a FREE MAKEOVER for our readers and friends?

We are proud to announce that IT WAS A DEFINITE SUCCESS!

We have documented our program's progress for you to see that it is indeed doable, as long as you have the determination to do so and plan accordingly

FIRST WEEK

· Orientation on how will the program be detailed and documented

· Amor was easy to talk to regarding her lifestyle evaluation and very much excited to undergo the program.

· As in a start of any commitment, she was bit hesitant on the exercise expectation if she could finish it.

· She admittedly stated that she does not like running.

· She thought drinking coffee is enough to hydrate her body. Does not drink water (very minimal if she does).

· Shocked with her weight assessment being under obese category despite of her actively involved in bowling

· Diet mind setting. A "Before" Shot was made and measurement to show progress.

NAME OF CLIENT		Amor M/F/46yo
INITIAL STATS	Total Body Weight	150lbs/68.2kg
	Height	60.5inches/152.4cm
	Body Fat %	40%
	Lean Wt.	90lbs/44.53kg
	Fat Wt.	60lbs/23.6kg
	H2OWt.	44.5lbs
	TBM	179.5inches
	Waist to Hip Ratio	0.79
	BMI	29.3

SECOND WEEK

· Food Intake make-over by teaching her to eat wisely.

· Two (2) to Three (3) times a week of PinayFitness Exercise Inserts. Making it a habit

Weekend Core with PinayFitness

THIRD WEEK

· Food Intake documentation for analysis and assessment.

· Two (2) to Three (3) times a week of PinayFitness Exercise Inserts.

· Weekend Strength with PinayFitness

FOURTH WEEK

· Food Intake documentation for analysis and assessment.

· Two (2) to Three (3) times a week of PinayFitness Exercise Inserts.

· Weekend Strength and Core with PinayFitness

· Interestingly, Amor had stopped drinking coffee even if we had told her that it’s okey to drink coffee

· She also ate more fruits and vegetables as part of her nutritional intake.

· She’s hyperactive, can you see how happy she is in her "After" shot? :)

· After all the time invested, Amor had lost 10 pounds of fat weight, 5.5 inches, and gained 5.8 pounds of lean weight.

NAME OF CLIENT		Amor M/F/46yo
FINAL STATS	Total Body Weight	145lbs/66kg
	Height	60.5inches/152.4cm
	Body Fat %	34%
	Lean Wt.	95lbs
	Fat Wt.	49.4lbs
	H2OWt.	45.6lbs
	TBM	174inches
	Waist to Hip Ratio	0.76
	BMI	28.4

During the weekend program, Amor was able to challenge her body in various activities that she hasn't ventured into before. A definite proof that "What the mind can conceive, the body can achieve!"

Kudos to you AMOR! Keep it up and be an inspiration to us all.

So, girls, what are you waiting for?

JOIN US!

*PinayFitness is offering Fitness Programs to fit your needs : be it for that 10K race you have in your calendar, or for you to wear the bathing suit you got as a reward this summer vacation or just simply over all well being. Just email us at pinayfitness(at)gmail(dot)com OR leave a comment.

We are here to help. Spread the word!

It Takes 21 Days to Form a Habit

Time : Our Friend

Secrets Revealed: The Right Way to Losing Weight Part1

Secrets Revealed: The Right Way to Losing Weight, Part2
All About FAT

What is PinayFitness?

Out With The Old, In With The New!

2012-01-01T18:06:00.000+08:00

2012.

Image from the net

I still can't believe that this is a whole new year. Hearing some left-over firecrackers sounding off in the background, seems like a gentle reminder that the ghost of 2011 is still here to linger for a while -- until school and work day starts!

Before the day ends, I urge you dear friends to write up your own 2012 Challenge to guide you through the whole year.

"Yeah, yeah, New Year Resolutions doesn't really work!" -- I heard that said so many times, but really, why does it need to be called a "resolution" anyway?

As 2012 enters into our lives, wouldn't it be nice to navigate thru it with a road map for ourselves? A road map that needs to be assessed every month to ensure that everything is going according as planned.

Plan your work and work your plan! Have a happy 2012 everyone!

Twenty - Twelve : "Leaner & Meaner You" Program

2011-12-09T08:50:00.002+08:00

Since Xhi and I became friends, around 2006, it has always been some sort of a habit for us to “declare” a theme for the upcoming year.

Yesterday, we found time to discuss our plans for the upcoming year and had decided to set our goals in line with the theme “Leaner & Meaner 2012”.

I could imagine our beloved readers asking themselves "Hmmm.. what does that actually mean?"

Okey, here goes, as in any plan, we then tackled the WHAT part..

Being “Lean” means cutting down extra fat, extra baggage in life : things that don’t work anymore, be it physical, emotional or mental. Things might be doing good right now, but imagine if you take away the emotional, mental and physical “clutter” in your life – that would definitely be a good way to start off the year.

No drama, no masochistic negative self-talk, no “damsel-in-distress” mentality.

Travel light.

Being “Mean” is about taking charge of your own life - holding the reigns and directing it the way you want it to be. It’s about living your life with passion. Living your life with that fire burning in your heart, knowing that whatever you do, in the lives that you touch, you bring value in every interaction you make.

The HOW part of the equation had us plan for the actionable items in our list. We had then set our Fitness Goals for the year.

Both of us want to achieve maximum lean body mass / body fat ratio with focus on optimization of functional movements in our physical exercise routine.

We also want to go back to the doing the things we both love but was just shoved under the carpet when “real life” kicked in – because, what’s stopping you from it not being part of “real life”?

Looking back at the activities that brings us back to our own “happy place”, we were reminiscing the days when we were one with nature. The lush green forests and diversified landscape that we encounter each time we celebrate nature by climbing mountains gives us that happy, heady feeling of blood rushing through our veins, the feeling of being truly alive.

It was unanimous that we SHOULD climb mountains on 2012 – a goal that my hubby fully supports since that is one of his passions too.

Setting a goal should be SMART – Specific, Measurable, Actionable, Realistic and Time-bounded.

A realistic number for us is one mountain per quarter. One mountain every three (3) months.

To give reason and rhyme to it all, we decided that the four mountains will be one for each corner of the archipelago: One mountain from the North, one from South, from East and from West.

That got us excited!

For that to happen, as we plan in being more “kikay”, we want to look good while doing it (that’s just our personal preference, don’t mind us. Haha).

Looking good entails us to climb the trails without huffing and puffing our way to the steepest part of the trail and negotiating it with gusto despite the sweat, mud and what-have-yous.

This then needs to be supplemented by going back to the gym and revisiting our Program and the Nutrition that backs it.

January 2012, Xhi will give birth to baby Malcolm, a second addition to her team. After recovery, the plan is a come-back with the “Leaner and Meaner 2012” Mantra.

I on the other hand, plan to spend time with my own team of four lovely girls and further instill in them the value of Fitness – Physical, Mental, Emotional and Spiritual.

This is my WHY - my four lovely daughters.

Have you ever noticed why, for most part, the plans and resolutions one makes at the start of the year ends up being a wish-list than an actual action plan? I believe the main reason for that is that one has not set the most important part of the equation. After plotting the WHAT and HOW, the heart of the matter is the “WHY”.

What is your “WHY”?

Why do you need to do what you are doing? What is the consequence if you don’t? How big is your “WHY”?

Your own “WHY” should be the fire that powers up your HOW so that your WHAT would easily be met without out even wondering if everything is all worth it.

My “WHY” is for me to enjoy God’s gift of life to the fullest and be an inspiration to my four daughters.

I would want it that when I grow old, I would still be able to have fun with them, laugh, run, bike, swim and climb mountains if they want to with their own little ones. This lady IS my inspiration.

Xhi and little Lulu

I would want my husband and I to continue on exploring nature having the time of our lives as we grow and mature as partners.

Xhi's "WHY" is for her to be a stronger mother to her kids.

Knowing your “WHY” is very important in your goal setting for this coming New Year.

Like your own True North, this is the one that fires you up emotionally and is connected to your own sense of happiness, your own sense of pride.

So dear readers, wrapping it up, WHAT – HOW – WHY (of course we got the “when” part covered already!).

I hope all of us take the time to assess how the year that was came to pass and how we plan to improve on ourselves on the Year of The Water Dragon.

Here’s to a leaner and meaner 2012!

6th Firefly Brigade Christmas Gift-giving Ride

2011-11-27T09:15:00.012+08:00

"You will find, as you look back on your life, that the moments that stand out
are the moments when you have done things for others." - Henry Drummond

Facebook is indeed a wonderful thing. Not only does it reconnect people but it helps the community in a lot of ways. I saw this invite from my Facebook, I believe that this is indeed a cause worth sharing and spending time on.

Photo credit: Crisostomo Family

Each year for the past five years, we don our santa claus and fairy costumes to go around Metro Manila to give out lootbags to kariton families and roadside public servants along our usual bike commute routes to school, work or errands.

Be a part of this annual yuletide CMR... no registration fees to be collected.

When December 17, Saturday
Registration 3.00-3.30pm Meet, Mingle, be Merry!
Assembly/Briefing 3.45
Ride Out 4.00pm
Lootbag-giving 4.00-6.30pm
ETA FB HQ 7pm

Requirements for joining the ride:
1) A happy yuletide disposition and willingness and physical capacity to carry at least 2 lootbags in your own backpack for the duration of the ride

*In case of back problems, you can be our candy man or woman... carry candies for giving away to kids, street families, traffic enforcers, takatak boys/girls and bystanders.

2) Contribute two lootbags (more if you like!) for the ride

3) Wear a Xmas Costume or have a Xmas accent on your bicycle...

4) If under 18 years of age, must be accompanied by a parent or guardian.

5) Must have blinkers, wear a helmet (if not wearing a santa hat), enough water for the ride

Suggested Contents of Loot Pack:
Option A
2kgs rice
2 Sachets of sardines or corned beef or any ulam in sachets
3 mami noodles
1 pack candies

Option B
Tasty Bread
2 Sachets of sardines or corned beef or any ulam in sachets
3 mami noodles
1 pack candies

Optional additionals:
facetowel, new/pre-owned good condition clothing, slippers
crackers, blanket

You may also donate in bulk any of the following, we'll pack it for you!
Cash
Rice Packs
Rice Cavans
In Sachet Goods (sardines or corned beef or ulam)
Candies
Mami
Pre-owned shirts big enough for wrapping loot in
Food for After-ride Xmas Dinner

We will accept goods at Firefly Brigade's Headquarters:
169 Kamias Road near corner Langka St., Kamias, QC

from December 10-15, Drop-off times are from 1-6pm only.

-- Christmas is the season for giving.. What better way to give than to combine your passion for biking with gift giving? :D

You may also come early on ride day to help pack last minute donations.

Firefly Urban Night Fun Ride : Bike Advocacy Awareness

2011-11-25T10:16:00.004+08:00

It is a strange trade that of advocacy. Your intellect, your highest heavenly gift is hung up in the shop window like a loaded pistol for sale.
-Thomas Carlyle

Why do we bike?
You may ask --

I personally love the cool wind in my face as I bike my way around.
The sense of freedom that one has by just turning the wheels, by just pedalling..

Biking is one of life's simple pleasures that my dad had taught me when I was a little kid. I had good memories of him as he supported me and I felt his sense of pride as he watched me go about my merry way with my bike.

So I in turn ask, "Why not?"

As we grew older, we forgot how it feels to be free as a kid.
Busy with our day to day lives, we tend to forget how life is at its best in simplicity.

Simple, clean, fun -- this is what this post is about.
Sharing with you one of my advocacies: Biking.

A short fun night urban night ride on NOVEMBER 26, 2011

Assembly at 4.00pm SM MOA at the Firefly Lighting Xmas Tree area (near the Police Station)
where we have been invited to the pre-lighting activities of the Firefly Lighting Christmas Ride.

Ride around SM MOA at 4.30-5.30pm
then ride out to Manila and where our wings will take us!
Attach xmas accents to your ride para mas fun!
We'll also be announcing our Xmas Gift-giving plans.

Pace: 10-15kph
Kms: 10kms aorund SM MOA
Beyond SM MOA: 10-15kms

Requirement: No helmet, No Ride!
A fun, happy disposition and a love of night riding :)

No registration fees.
A funky, fun, useful surprise await early birds and participants at the pre-lighting event :)

First 100 participants get a shirt. :)

We're also signing a big get well soon card for Carmela Yap, a lady biker who is recovering from a jeep-bike accident

- An invitation from Firefly Brigade.. Come and join!

Bike To Light : 10,000 Bottle of Lights

2011-11-22T08:33:00.002+08:00

BIKE TO LIGHT : Deliver 10,000 Bottle Lights to Filipino homes

On November 30, take part in a monumental campaign to deliver light to thousands of homes in Metro Manila.

... ... Join hundreds of bikers to help bring 10,000 solar bottle bulbs from Camp Aguinaldo to the historical Pinaglabanan Shrine, where they will be distributed amongst volunteers and installed in 30 communities.

FREE FIRST PRINT ' LITER OF LIGHT' T-SHIRTS FOR THE FIRST 1000 BIKERS
... FOOD AND DRINKS TO KEEP UP THE ENERGY OF ALL YOU REVOLUTIONARIES

Be part of the documentary that will be shot on this day which snippets will be shown in Durban South Aftrica on December 6, 2011 on the Climate Change Convention where Liter of Light is invited to speak to 500 world leaders ! Help make this BIG for the Philippines who is leading the way in community built solar lighting.

This Bonifacio Day, commemorate history. Make history. Be a part of a new revolution!

To register - www.isanglitrongliwanag.org/biketolight

ROUTE MAP

Technology at Work : Health & Fitness Online

2011-11-09T22:41:00.003+08:00

We are living in the NOW generation.

In today's modern world, it is not unusual for one to read the daily news in her mobile phone, send messages to various groups of friends in just a flick of a finger, or even work and reply mails in the middle of a metro-traffic situation.

From the net

Technology has made it easy for all of us -- this made me realize that we have at our finger tips instant access to all the information we need (unlike a few years back, we have to go to the library to do our research and spend hours and hours of reading and taking down notes!)

This got me really interested in finding ways on how to simplify our quest for tracking and monitoring progress for our fitness goals; interestingly, kudos to Mr. Technology, I was able to stumble upon this infographic from greatist.com.

*PinayFitness.ph' long term goal is to be a community that connects with others having similar goals (forums, contributors, the works) with the vision of helping each other achieve personal improvement

Read and learn my friends!