Pinay Fitness

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!

This Christmas : Help Northern Mindanao

2011-12-18T09:15:00.005+08:00

I was born in Iligan City.

I was not raised there but I have have some of my relatives and friends living there.

The news about the tragedy surprised us all as this was too unexpected for all of us specially those who were there since the flash floods from Tropical Storm Sendong (international code name : Washi) hit Iligan and Cagayan de Oro around 2AM - when everyone was asleep.

Many were trapped, caught unaware with no preparation at all.

Pictures that capture the tragedy are prolifirating in facebook and other social media sites. I am sharing one photo with this caption posted in facebook:

"In the wake of this tragedy in CDO and Iligan, i feel it a shame to celebrate Christmas and the New Year in the senseless tradition of consumerism. I challenge all Filipino families to forego gift buying/giving and the lavish media noche. instead, let's pool together the money intended for the gifts, the wining and dining, the fireworks and such, put the money under the Christmas tree and gather the entire family after sharing a simple dinner to pray and consecrate these as a fitting gift to our grieving communities. Yes, indeed, why don't we give love on Christmas day?"

Iligan City, Mindanao Tragedy Pictures (sharing facebook site of World Disaster's FILE)

This post is created for my dear readers. Wherever in the world you are, if you are touched by some of these pictures , there are many ways you can donate, either cash (PayPal included) or in kind.

I will be listing down drop off points as many as I can based on posts in social networking sites, news sites, NGOs, etc. Please leave me a comment at the bottom so I can add to the list if I miss some.

URGENT NEEDS

Blankets / Bottled water / Canned goods / Clothes / Food / Instant noodles / Mats (banig) / Medicines
Off lotion / Rice / Toothbrushes / Towels / Utensils

DROP-OFF POINTS

Mercato Centrale (BGC) / Soderno (Alabang) – bottled water, rice, canned goods, bottled water, utensils, toothbrush, mats, used clothes, blankets

Sagip Kapamilya ABS-CBN Foundation Inc ., Mother Ignacia cor. Eugenio Lopez St., Diliman, QC – for goods in kind

Xavier University KKP-SIO– food, bottled water, clean clothes
Volunteers also needed @DSWD (Masterson Rd, Upper Carmen).
Call 09066150095 or 858-8892.

Kristohanong Katilingban sa Pagpakaban (coordinated with Xavier University) – call (088) 8583116 loc 3210 for details

CASH DONATIONS (INTERNATIONAL)

ONE FOR ILIGAN– a Google doc that tells you how you can donate at least US$1 via PayPal

CASH DONATIONS (WITHIN THE PHILIPPINES)

For Smart subscribers:

via SMS, c/o Red Cross – text RED and send to 4143 – valid donation amounts are 10, 25, 50, 100 (For ex, RED 10)
via Smart Money acct. no. 5577-5130-6822-1104 (Baha Fund for Typhoon) at any BDO, Hapinoy or Cebuana Lhuiller outlets

For Globe subscribers:
via SMS, c/o Red Cross – text RED and send to 2899 – valid donation amounts are 10, 25, 50, 100 (For ex, RED 10)
via GCASH, text DONATE and send to 2882

Red Cross (cash/check)
Account Name: Philippine Red Cross
Bank Name: Banco De Oro
Peso Account: 453-0018647
Type of Account: Savings

OR CLICK THIS LINK : http://www.redcross.org.ph/donate

Pilipinas Natin HQ (contact PN Head June Joson at CP 0915-855-2599; 0939-9372353)

Xavier University, Tabang Sendong
Account Name: Xavier University
Bank Name: Bank of the Philippine Islands, CDO Divisoria Branch
Account Number: 9331-0133-63

As of December 19, 2012:

Updates on how to ship DONATED goods to CDO / Iligan via Aboitiz / Negros Navigation

Emergency/Relief goods and equipment bound for Cagayan de Oro/Iligan-

We have ships ready to transport them asap.

For bulk items, bring directly to Abotiz/Negros Navigation, Pier 2, Manila.

Call +63 2 211 5484 for more information.

Manila collection centers for relief goods:

NN-ATS Express Center at Pier 2;
NN-SuperFerry corporate ticket outlets in 1) Robinson's Ermita, 2) Araneta Center Cubao, 3) Victory Mall Caloocan and 4) Pier 15 and 5) Pier 2.
Thank you very much Aboitiz- Nenaco/Jun Tagud.

As of Dec 21, 2011:

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!

Bike Forest Bike!!!

2011-11-09T14:56:00.004+08:00

Today, upon checking out my Facebook, I saw this event from The Firefly Brigade - Phils.

It caught my attention because it brought back memories of the days when biking for me was just like breathing air.

Bike to work from Makati to Alabang and back; bike to the trails of Montalban (Padyak All The Way); heck, even bike to do groceries in SM Makati!

My pink KHS bike and Mel's blue Trek

Looking at my old pink bike, I was having flashbacks of how urban riding was so much fun that I have to re post this as an invite to all bike enthusiasts out there.

Mel of WOWPinay, Ricky of Firefly Brigade, Rissa of PinayFitness

11.12.11; 7am to 10am; Marikina City Hall

A Partnership Fun Ride to highlight the International Year of the Forest, the 2nd Annual Science Film Festival and Clean Air Month.

Rissa, King of All Terra & Mel

Organizers:

Institute
French Embassy

European Union
The Science Film Festival Committee

Partners:
Marikina Bikeways Office
Firefly Brigade
SM City Marikina
ABS-CBN Foundation
Pace: 10-15km per hour Length: 20kms
Special Feature: Outdoor Film-showing of “Of Man and Forests”
Program Flow:
7.00am Assembly, Marikina City Hall
7.30am Opening Program
Welcome by SFF Organizers
Ride Briefing by Firefly Brigade
7.45-9.00am Ride Out
9.00-9.30am Closing Program, SM City Marikina
Welcome by Marikina City Administrator Victoriano Sabiniano
-talk about watershed management efforts/IYF efforts

Response of SFF Organizers (Goethe, Europenean Union)
and Introduction to Film-showing

Firefly Brigade Closing and Thank you to Bikers.
This activity also supports the National Greening Program

--- I want to join.. who's interested?

Let's meet up Pinays!

Pinays in Sports

2011-11-08T10:55:00.001+08:00

THIS PAGE will feature articles about our home-grown Filipina Athletes and Weekend Warriors who shares the same passion for the sports.

Pinay Fitness is open for contributors as we want to hear from you.

Email us at pinayfitness(at)gmail(dot)com


Off-road Mountainbiking with Ani De Leon Brown in the island of Boracay

Rissa with First Filipino/a Ironman Kona Hawaii Quafier, Ani De Leon Brown

Kanlungan ni Maria : "Sharing" as a Form of Spiritual Fitness

2011-11-06T14:07:00.003+08:00

Christmas Season. A time for giving. A time for loving. A time for sharing.

We have often been talking about Physical Fitness, Mental Fitness and all other form of fitness that support our over-all well being, but this season, have you stopped for a while to reflect and consider focusing on Spiritual Fitness?

Spiritual fitness is so simple that most of us fail to practice it for ourselves. This blog's link made me realize that we do not need a gym membership to be spiritually fit. Spiritual fitness, starts with nourishing the spirit within -- it is putting God first in our lives; and as the Good Book had it written, "Faith without works is dead", there is nourishment in sharing what we have with others.

LMV RFAC Relief Operation, Bulacan

I remember every year, when I was still in the corporate world, it has been a tradition for us to get involved in charity events.

Now that I'm on my own and helping hubby out with the business, "Find a need and fill it" hits the mark for me and as I was talking to my motor cyle riding sisters; Las Marias Viajeras, I thought that this is indeed very timely.

As I am a proud member of the group (No.07), it feels such a privilege to be with a group that helping out with various causes like tree planting, helping out flood victims, the poor remote areas where a car cannot go to but motorcycles can -- and this November 27, 2011, we will be visiting Kanlungan ni Maria : Home for the Aged

LMV FB, Tree planting Activity, Riders of Mother Earth

The said institution is looking for kind sponsors and those who have the heart to give and donate any amount for their cause to help promote the welfare of old people living in the institution.

They are located in #17 Lanzones St, Nayong Silangan Subdv, Antipolo, Philippines.

LMV, together with Pinay Fitness, will visit the Institution for gift giving on November 27, 2011 and is currently open for donations and help on this project.

Fr. Dari Dioquino Priest-in-Charge of Kanlungan ni Maria: Home for the Aged emailed back and had requested for the following items :

DEAR MAU, LMV,

GOOD EVENING, YOU CAN COME TO US ON NOV. 27 AT AROUND 10:30AM UNTIL 2PM. IF IN CASE I AM NOT AROUND SOMEBODY WILL ATTEND TO YOUR GROUP WE ARE HAPPY THAT YOU CHOSE OUR HOME. THESE ARE THE FOLLOWING ITEMS WE NEED: BABY WIPES, MILO, BEAR BRAND, CATSUP, VINEGAR, VEGETABLE OIL, FACE MASK, DISPOSABLE GLOVES AND ADULT DIAPERS. WILL TEXT YOU THE MEDICINES. THANK YOU VERY MUCH. GOD BLESS YOU ALL.

IN CHRIST THROUGH MARY,

FR. DARI DIOQUINO

Medicines:
LACIPIDINE 4mg / MYRIN FORTE FIXCOM / CELECOXIB 200mg / LOSARTAN 100mg / TRIMETAZIDINE 20mg / CHOLINERY 500mg / SIMVASTATIN 20mg / CATAPRES 75mg / METFORMIN 500mg / NORTEN 10mg

Pinay Fitness is currently working with Nuvera Medical Clinic (LG 54 Cityland Pioneer, Pioneer St., Mandaluyong) in providing them with the required condition specific medications.

What's good with giving is that, as with praying and meditation, it exercises our "Spiritual Muscle", making us Spiritual Fit. It is similar to doing your repetitions, and sets in lifting weights; your laps and training run schedules that you religiously make time for and however you do your preparations for your sport.

If you would want to exercise your Spiritual Muscle, donations are highly appreciated on or before 12 noon, Friday, November 25, 2011, the earlier the better so that we could consolidate it in buying the requirements as per the request of Fr. Dari.

I firmly believe that sharing or giving as a form of Spiritual fitness is better than receiving because this starts the whole receiving process. It's all a cycle that one goes through and as I close this post, I leave you with a quote that I found on the net :

"There is no exercise better for the heart than reaching down and lifting people up."

Riovana : The Nirvana of Running

2011-11-05T19:38:00.002+08:00

Jogging is very beneficial. It's good for your legs and your feet.
It's also very good for the ground. It makes it feel needed. - Charles M. Schultz

The great mind that created Snoopy, and my favorite childhood character LUCY said it right and I couldn't agree more.

Running is the sport that started me into fitness. I remember my first ever race. The New Balance Race to Chicago during the early part of 2000. We won the 3rd place for 10K Corporate Team and the rest is history.

Fast forward, after a decade of running, the community has grown.

Filipinos and Filipinas alike have become more conscious of their own fitness; Running being the sport of choice.

Technology has also revolutionized running: running chips, Nike+, I even remember registering on a run via an iPad tablet in one of R.O.X.s runs organized by Coach Rio!

As the community evolves, new running shops came to life and the latest addition is one that all of the runners in the community has been looking forward to.

Enter Riovana: The Sole of Running.

November 4, 2011 was the opening of Coach Rio's concept store. It was rainy and gloomy but hubby and I marched our way to BCG to greet Rio on this special day.

Rissa with Coach Rio

Despite the weather, the energy inside Riovana is as sunny as can be as Coach Rio was excited (as all runners in the community are) as this project comes to completion since this was four years in the making.

Podium! Timer! LOVE IT!

I believe this is the coolest running shop in the Metro as they have capitalized the location being a haven for urban runners - Bonifacio Global City.

It not only has interestingly detailed interiors: having a timer and a podium upon paying your goodies, a customized Rio Trademark Logo man-hole cover, a red fire hydrant (yes you read it right!) it also is THE ONLY STORE that has shower facilities and a locker area which can be rented out!

But wait there's more! Runners can have a special treat after their run with therapists ready to help them relax their tired running muscles on the 2nd floor.

This will also be a venue for running clinics and launches for upcoming runs.

After a decade of running, the community indeed has evolved and has reached its own level of awareness.. its own state of Nirvana.

* Click here for more pictures of Riovana
Active Fun Bldg. 9th Ave. Cor. 28th St. Bonifacio Global City, Taguig (in front of Honda).

SECRETS REVEALED: The Right Way to Losing Weight, Fast - Part 2

2011-10-27T18:02:00.002+08:00

As promised, this is a continuation of the previous post found on this link.

6) Eat 5 to 6 “smaller” meals instead of 3 big ones

Most of us are are used to having 3 large meals. Waiting for the next meal eventually makes us really hungry enough for us to over eat during that meal break. What works for me is breaking it down into 5 to 6 smaller meals.
By doing this, we are making sure that the proper amount of nutrients are funneled into the body in order to retain muscle tissue.
What we want is to build muscle, not lose it.
This means keeping your intake of protein, carbs, and fat steady.

Image from the net

What you don’t want to do is put your body into starvation mode. By severely restricting the amount of calories you ingest, it would try to save up the calories for it to survive.
We want a comfortable “calorie deficit” and in no way do we want to get into starvation mode.
We want to burn the fat and keep the muscle.
Break your meals down into 5 to 6 smaller healthy meals per day and spread it out over 2 to 3 hours.

7) Drink plenty of water

The only thing you should be drinking in your diet is water. Cut out all of the sodas, alcohol, sport drinks and fruit juices. You'd be surprised how notice the difference right away once you cut out the seemingly harmless iced tea every time you order out and start drinking water.

Drink at least 8 to 12 glasses of clean water every day, spread out throughout the day.

8) Cardio exercise is a must

Sweat it out! (image from the net)

If you want to lose the fat, you need to do cardio exercise as part of your routine.
This is one of the most effective ways to burn fat and all it takes is 20 to 30 minute sessions, 3 to 5 times per week.
You can walk, jog, rid a bike, swim, jump rope, use a treadmill, elliptical trainer or whatever else that gets your blood going. The point is to consistently do a cardio exercise 3 to 5 times per week for 20 to 30 minute sessions.

If you are just starting out, you will need to start at the low end and work your way up and this means progression. Remember to challenge yourself as you start to improve.

9) Weight training is a must

We need to retain all the muscle tissue that we have as we try to lose to fat. If you’ve never weight trained before, this means building up your muscle base. There is no way of getting around this simple fact.

You need to build up your muscle base which will then shape your body rather than just shrinking it down to a smaller size (with saggy skin/muscle).
The secret to all of this is to use both aerobic activity such as cardio and combine it with weight bearing exercise or resistance training such as weight lifting.

Your going to have to remember that muscle is a very active tissue and once you get the muscle going, it’s like having a built in fat burner working for you 24 hours a day! Once you start working your muscles, you’ll notice the difference immediately.

10) Weight yourself at the end of every week

It's funny how I had incorporated this habit of weighing myself everyday.
The best time to do it is in the morning at the same time with no clothes on.
Note that the healthy way to lose is at least one pound of body weight per week (with a max of three pounds). Once you start losing more than three pounds of body weight per week, you risk losing muscle and bone density.

If you’re not losing at least one pound of body weight per week, your going to have to cut out an additional 300 to 500 calories per day. I try to do it with 250 calories from nutrition and the remaining 250 from exercise.

Each time your weight loss stops for more than two weeks, cut out 300 to 500 calories per day until you start losing at least one pound of body weight per week.

11) Take a body fat percentage measurement

We want to keep lean tissue and get rid of fatty tissue. This means finding out how much fat we are losing as compared to the amount of muscle we are retaining.
I suggest you try and take a body fat percentage measurement once a week along with your weight in. This way, you will know if you are losing the optimal amount of fat while retaining as much muscle mass as possible.

What is your number? (Image from the net)

The body fat calipers are pretty cheap and fairly accurate, however, and easy body impedance analysis can be obtained via a weighing scale or your friendly Mercury Drug Store (@ a friendly price of Php5.00 ; coin operated scale).

There.
Eleven "not-so-secret" Secrets on how to lose weight.

And with that, I leave you with an English Proverb to ponder on till the next post: "Don't dig your grave with your own knife and fork"

SECRETS REVEALED: The Right Way to Losing Weight, Fast - Part 1

2011-10-25T10:48:00.003+08:00

Have you ever wondered why some women just don't appear to gain weight despite what seems to be their eating habit and you'd blame it all on their fast metabolism?

During our teens, we vaguely remember that we can get away with eating 2 - 3 cups of rice without ballooning into a puffed up version of ourselves. Big slices of cake with ice cream and soda on the side would not be that much of a problem because we have youth on our side.

As we mature, we notice that it does not work that way anymore. We have to be more careful with our choices lest it sabotages our health -- making it more like poison, than nutrition.

With this, I am listing down some notes that I had on tips on how to lose weight fast -- I know you all want to look gorgeous for your upcoming Christmas Party Celebration, so read on!

1) Reduce sugar intake.

Eating lots of sweets wreaks havoc on the body and keeps us craving more, creating a vicious cycle. If you want those love handles out of your life, you have to decrease your intake of simple carbohydrates such as sugars and high fructose corn syrup (additives from food we eat).

Note that the amount of sugars in the food we eat and drinks are giving us problems of the sort that alcoholics have with the liver.

It’s easy to get hooked on sugars because let’s face it, sugars are every where. Make sure that you cut down on your sugar intake as these are just toxins to your body (well, according to Obesity expert Robert Lustig at least )

2) Eliminate processed foods

POISON! (from the net)

When you are trying to burn off body fat, I recommend that you stay away from all processed foods. This includes all sugars, flours, pastries, and sweets. These foods will set you back and you should avoid them at all costs. These products are void of any nutritional value and will only serve to steer you off track, thus providing you with calories that you don't need.

If you give yourself a little time, you will develop a real preference for foods as close to their natural living state as possible.
You will definitely see a difference immediately after you cut out all processed foods.

3) Do away with salt.

The body needs sodium but we usually tend to take too much of it which would cost a whole host of problems.Salt also makes you bloated because of water retention. This can result in a puffy appearance with a certain amount of water weight gain. So stay away from salt and experiment with herbs and spices as condiments.

4) Avoid all saturated/trans fats

No secret here.

Cut down on the amount of margarine and saturated oils you ingest.

5) Eat less calories, better yet, choose your calories!

In order to lose that extra pouch around your waist, you need to create a caloric deficit, meaning, you need to eat less than what you are eating now in order to start losing weight. Caloric deficit is the only way to lose weight.

A 500 calorie deficit per day for a week will total to 3,500 calories or what consist of 1 pound.

Think about if for a minute, if you think you're overweight and you’ve been consuming a surplus of food on your day to day intake, it means you’ve created a calorie surplus.

In doing so, your body is storing calories in the way of fat, and you wonder why you have those love handles around your waist?

Know that if you start to eat more, your body will start to store more calories and you’ll get fatter.

Now, think about it in reverse.

In order to lose weight, you need to eat less than what your body uses thus creating a calorie deficit.

Once in a calorie deficit, your body will begin to use it’s fat stores as energy sources. This in turn, will burn the fat off of your body.

Choose your calories wisely! (image from the net)

What we want to do is burn the fat off the body and keep or retain as much muscle as possible. This is why we need to exercise. We cannot create the caloric deficit from just cutting calories from the food we eat - the other half could come from food while the remaining, from exercise.

It would also be ideal to retain as much muscle mass as possible and this means resistance training and weight lifting to build muscle.

6) Focus on complex carbohydrates

What needs to be central in your diet is complex carbohydrates.

These includes all fibrous carbohydrates such as green leafy vegetables and starchy carbs such as camote and brown rice.

The best way to do it is to substitute your simple carbs such as sugars and fructose for complex carbs. This will then be your energy base.

How?

Complex carbs (starchy carbs) are converted into glucose, which is primarily used to restore muscle glycogen (Muscle fuel), which is depleted during exercise.
Complex carbs are fully loaded with vitamins and minerals and is a best source source of fibre. Fibre slows down the digestion of carbohydrates, enabling their glucose to enter the system in a leisurely way without releasing a huge amount of insulin into your system.

That’s how these foods provide us with a steady supply of energy.

The point is to replace your consumption of simple carbs with complex carbs at every meal.

Now, read and digest all the points in this article as I prepare for :

SECRETS REVEALED: The Right Way to Losing Weight, Fast - Part 2

Top 5 Diet Tips to Change Your Eating Habits

2011-10-21T15:01:00.003+08:00

Few more months and it's Christmas once more.

I could just imagine how various festive activities like parties and reunions would pack up the pounds without us knowing it.

I was able to find an article about preventive maintenance for our diet by Gold's Gym Nutrition Director Brian Rosental on changing bad eating habits to help shed pounds.

Loved this!

1. Turn off the TV and eat at the table. Take a moment before eating to acknowledge having the food you have in front of you and slowly appreciate each bite. This will reduce the tendency to overeat.

2. Get the snacks off your desk or coffee table. "Studies have shown over and over, we will eat it just because it is there," says Rosenthal.

3. Forget the diet fads and meet with a dietician or a Certified Fitness Nutrition Specialist. Every body is different and what your body needs will be different from your friends, family and colleagues.

from the net

4. Eat every three to four hours whether you are hungry or not! By eating small amounts all day, you burn more calories digesting, keep your blood sugar levels normal, reduce cravings and reduce the chance of breaking down muscle.

5. Always have protein when you have carbohydrates. Because protein takes longer to digest, you are less hungry as often.

Rosenthal tells his clients that a healthy lifestyle is an ongoing, moving forward process. "Your body is the way it is based upon a complicated string of events in your past that have resulted in how you are now," said Rosenthal. "Think about your health for a moment. The thought is now in the past. What you do moving forward determines what your health is and will be in the future. That being said, it is important to discover what your body needs in terms of fats, proteins and carbohydrates-and then implement a plan!"

- Very well said.. on a different note, Pinay Fitness would like to Congratulate Amor Milana and her friend Mia for being the first to sign up for the FREE MAKE OVER PROMO- Sugod for a fitter & wiser Pinay promo!

Pregnancy and Exercise

2011-10-14T11:40:00.002+08:00

Have you heard of the news on the woman who gave birth after running a marathon?
Yes my sisters, she finished the whole 42 kilometer stretch and still managed to eat dinner with her husband before she felt the actual signs of giving birth.
When I heard about this, I was amazed!

Taking a trip down memory lane, I remember continuing my running even up until the second trimester at 7 months. I could still bike around our subdivision back then until I get to be 6 months, but after that, the balance is kinda off so I opted to wait till I gave birth -- but actually doing it until 9 months.. I was surprised that the doctor actually allowed her - well, maybe she is that fit to go through 42 kilometers of running, both physically and mentally. KUDOS to her.

taken from the net

My partner, Coach Xhi, interestingly is on her second trimester and is at her 6th month of pregnancy and is still continually training PinayFitness Clients and is doing her part of being an inspiration to us Pinays.

It occurred to me that there are many women out there has this idea that one should be extra careful when pregnant but unless the doctor says that you are at risk (threatened miscarriage, low lying-placenta, previous medical conditions), pregnancy is a phase that one goes through in life that one has to prepare of. Pregnancy is not an excuse to stop being active (unless your doctor requires you have bedrest, then you have to follow doctor's advise).

Come to think of it, it is common knowledge that exercise promotes muscle tone, strength, and endurance. If one continues a routine while pregnant, it can help you carry the weight you gain during pregnancy, prepares the you for the physical stress of labor, and make it easier to get back into shape after the baby is born.

I am a mother of four lovely girls and I know that being active during one's pregnancy can also reduce the physical discomforts of backache, swelling, and fatigue thus improving your mood and self-image and make you feel "sexy" despite the bulge!

As per the Pregnancy Exercise Guide:

taken from the net

"According to a study in the American Journal of Obstetrics and Gynecology, healthy, well-conditioned women who exercised before pregnancy may continue to do so throughout pregnancy without compromising their baby's health or development. Researchers from the University of Oslo, Norway, studied 42 pregnant women who exercised six times per week at either a high or medium intensity. When the researchers compared the women's length of labor, maternal weight gain, and the baby's birth weight, they found no differences between the two groups of exercisers"

Just remember to let your doctor know you plan to continue your workout routine.

However, this is the time for you to listen to your body and stop exercising if you feel if you've done too much. Because you'll have less oxygen available for aerobic exercise, you should generally stick to 60 per cent of your maximum heart rate while pregnant. A good rule of thumb is to slow down if you can't comfortably carry on a conversation while exercising.

Congratulations to all "Moms-to-be"!

"Making the decision to have a child-it's momentous. It is to decide forever to have your heart go walking around outside your body."
--Elizabeth Stone

A Crazy Facebook Post on Health and Nutrition

2011-10-02T21:10:00.001+08:00

I was browsing through my friend's Facebook posts when I read a note about a supposed interview with a doctor on the ever controversial topic of Health and Nutrition.

The first part had me thinking "Is this for real?!" and I was showing it to my bestfriend hubby since I was really disturbed on how it was being presented.

As the interview progressed, it hit me -- it was a joke.

(from cartoonstock.com)

Stop me if you've already heard this but I just wanted to share because, as much as it scares me.. there are those who would definitely believe this.
Enjoy!

(Thanks for sharing this Mai!)

A WORD ON HEALTH AND NUTRITION.

It's a Relief to Know the "TRUTH" after all those Conflicting Nutritional Studies!

Here it goes:
...
Q: Doctor, I've heard that cardiovascular exercise can prolong life. Is this true?

A: Your heart is only good for so many beats, and that's it... don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving it faster. Want to live longer? TAKE A NAP.

Q: Should I cut down on meat and eat more fruits and vegetables?

A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these? Vegetables. So, a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products.

Q: Should I reduce my alcohol intake?

A: No, not at all. Wine is made from fruit. Brandy is distilled wine, that means they take the water out of the fruity bit so you get even more of the goodness that way. Beer is also made out of grain. Bottoms up!

Q: What are some of the advantages of participating in a regular exercise program?

A: Can't think of a single one, sorry. My philosophy is: NO PAIN...GOOD!

Q: Aren't fried foods bad for you?

A: YOU'RE NOT LISTENING!!! ..... Foods are fried these days in vegetable oil. In fact, they're permeated in it. How could getting more vegetables be bad for you?

Q: Will sit-ups help prevent me from getting a little soft around the middle?

A: Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach.

Q: Is chocolate bad for me?

A: Are you crazy? HELLO. Cocoa beans! Another vegetable!!! It's the best feel-good food around!

Q: Is swimming good for your figure?

A: If swimming is good for your figure, explain whales to me.

Q: Is getting in-shape important for my lifestyle?

A: Hey! 'Round' is a shape!

Well, I hope this has cleared up any misconceptions you may have had about food and diets.

And remember:

'Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways - Chardonnay in one hand - chocolate in the other - body thoroughly used up, totally worn out and screaming 'WOO HOO, What a Ride'

AND.....

For those of you who watch what you eat, here's the final word on nutrition and health. It's a relief to know the truth after all those conflicting nutritional studies.

1. The Japanese eat very little fat and suffer fewer heart attacks than Americans.

2. The Mexicans eat a lot of fat and suffer fewer heart attacks than Americans.

3. The Chinese drink very little red wine and suffer fewer heart attacks than Americans.

4. The Italians drink a lot of red wine and suffer fewer heart attacks than Americans.

5. The Germans drink a lot of beers and eat lots of sausages and fats and suffer fewer heart attacks than Americans.

CONCLUSION:

Eat and drink what you like. Speaking English is apparently what kills you

Cold vs. Flu

2011-09-21T15:23:00.003+08:00

Yesterday I was literally bedridden.

My head hurts when I start walking my way to the kitchen to get food.

It's a feeling that one just wishes to go away.

Now that the "BER Season" is here, one could easily catch these things. But I wonder, is it the common cold? or The Flu?

Doing more research, I found out that, although the common cold and the flu share many similar symptoms, they are 2 different conditions.

Below is a representation on how to differentiate a cold vs. the flu.

*image from helpfultips.com

Apparently, there is no cure for the common cold. All you can do to feel better is treat your symptoms while your body fights off the virus.

For the flu, your doctor will probably recommend that you treat the symptoms until you feel better. In severe cases, your doctor may prescribe an antiviral medicine. Antiviral medicines can shorten the length of time you are sick with the flu. These medicines come as pills, syrup or in an inhaler.

Here are some suggestion on how to treat cold and flue symptoms:

Get plenty of rest, especially while you have a fever. Rest helps your body fight infection.
Stop smoking and avoid secondhand smoke, which can make cold symptoms worse.
Avoid alcohol.
Drink lots of fluids such as water and clear soups. Fluids help loosen mucus. Fluids are also important because they help prevent dehydration.
Gargle with warm salt water a few times a day to relieve a sore throat. Throat sprays or lozenges may also help relieve the pain.
Use saline (salt water) nose drops to help loosen mucus and moisten the tender skin in your nose.

There is no over-the-counter medicine that would help cure a cold or the flu. Medicines can just help relieve some of the cold or flu symptoms.

As always, the best way to go is preventive maintenance. You can reduce your risk of catching a cold or the flu by washing your hands frequently, which stops the spread of germs. Eating healthy, exercising and getting enough sleep also play a part in preventing colds and the flu because they help boost your immune system.

If you are sick, make sure that you cover your mouth when you cough and wash your hands often to prevent giving your cold or flu to others.

Looking at the list above, what I had most likely is the flu.
Oh well, I hope I get well the soonest!

Bike to Work for Fitness

2011-09-16T11:44:00.004+08:00

I am retyping and posting an article written by Fara Manuel of The Firefly Brigade for the 10th Tour of Fireflies Newsletter where yours truly was featured for an interview about Biking to Work.

"They are ordinary people with extraordinary abilities. They are everywhere among us. They are bike
commuters! In the streets at sundown, it has become a pseudo-bike parade for menial workers who bike commute. Their bikes become make-shift carriages & extensions to shovels, construction materials and what-have-you's. But this street parade is not at all exclusive. More and more "weekend" or recreational cyclists are joining the trend!

*Urban Assault : going down the stairs of Luneta
(Photo courtesy of Karen Menez)

Mountainbiker, Rissa Falvo is a 38 year old, Control Systems Design Engineer for a multi-national company and a mother of four. Her commute? a 20km or 50 minute bike ride from Makati to Alabang.

FM: SINCE WHEN & HOW OFTEN DO YOU BIKE COMMUTE?

RF: It all started three years ago. Since the route is from Makati - C5 - Taguig - Bicutan - Service Road - Alabang, it is not a feat one that one can do daily. I remember though, there was this instance that I tried to do it for 2 consecuttive weeks - daily. Realistically, with the distance to my office, once or twice a week is doable.

FM: WHAT MADE YOU CONSIDER CYCLING AS A MEANS OF TRANSPORT FROM YOUR HOME TO YOUR OFFICE?

RF: At first, it was a thing I did just because I can. Eventually, it gave me a sense of empowerment riding my bike - a Zen like experience pedaling throught the streets at dawn. It gave me a different feeling of strength that I could tackle the daily grind in the office considering I made it in one piece - amidst the speeding vehicles, big trucks along servie rode and reckless jeepney drivers.

READ MORE HERE..... 10th Tour of the Fireflies Newsletter (Page 8)

FM: WHAT ADVICE CAN YOU GIVE TO BIKERS WHO WANT TO START BIKE COMMUTING TO WORK?
RF: Take it slow- try it out during a weekend, in a comfortable paced enjoyable ride. Plan your route - if you could fine a route that would be an alternative to the busy main road, go for it - better use side streets. Do your research and be knowledgeable in safety practices while biking in a public road - try http://bicyclesafe.com/ - it has an informative article on "How to Not Get Hit by Cars' Be predictable. Be confident and illuminate yourself like a firefly. :)"

*XC Splash MTB Race

I hope in doing so, some would consider biking as a form of exercise in their quest for fitness.

It Takes 21 Days to Form a Habit..

2011-09-13T14:46:00.010+08:00

Here's a secret, fifteen (15) days ago, I added an activity in my To-Do-List :
A 30-45 minute work out EVERYDAY.

I know that most people would advise against a daily workout, but if one is building a habit, one should be consistent until it reaches a point when it gets to be human nature already; like breathing air.

¹The 21 day habit theory as sourced from The Aristotle Blog "Dr Maxwell Maltz wrote the bestseller Psycho-Cybernetics. Originally a Plastic Surgeon, Maltz noticed that it took 21 days for amputees to cease feeling phantom sensations in the amputated limb.

From further observations he found it took 21 days to create a new habit. Since then the '21 Day Habit Theory' has become an accepted part of self-help programs.

Brain circuits take engrams (memory traces), and produce neuroconnections and neuropathways only if they are bombarded for 21 days in a row.

This means that our brain does not accept ‘new’ data for a change of habit unless it is repeated each day for 21 days (without missing a day)."
Whew! now that geeky stuff and references are out of the way, we continue with our conversation.

I am now in day 15 and I have 5 more days to go for this 21 Day Challenge with myself.
Yes my friends,I talked myself into working out everyday.

In the past, I did all the tricks that I could think of to trick myself into working out.
I kept with me this handy notebook that I log my workouts in.
I had nice little stickers used as a reward on the days that I worked out with the idea that I'd fill up the whole week of my moleskine with stickers indicating that I did a workout the whole week.
Sadly, because it was not a habit, I was not successful in having it ingrained in my system.

I know that we all want to be fit and healthy, but those things don't just happen. Those things are planned, monitored and done.

When I decided to go for the whole 21 days, the first few days were fun.
Week two though had been a challenge and this was the time when I have to be creative.
Will power and commitments will be compromised and questions would creep in -- why am I even doing this to myself? I sometime ask.

Being creative had me incorporating workouts with family time.

*My 12 and 11 y.o. stopping for a pose during our jogging session

The other weekend, I invited two of my kids for a run at Bonifacio Global City. Yesterday, I had my 11 yo girl accompany me in the gym to lift weights while her sisters took a swim.
Combining activities that create fulfillment for myself further strengthened the habit because of the reward it brings.

*My youngest doing a set of 10reps of dumbbell presses

Creativity would help you take out the monotony factor in the equation.

This would help you out with drafting your Plan B in case Plan A does not work out.
Challenge yourself to do a positive change for 21 days in a row.
Start with something small and start NOW.

By the time you finish the challenge, you have programmed your brain making it easier for you to keep going with your new habit.
So decide what positive habit you want to build and act on it!

Mental Fitness: Exercising The Mind

2011-09-10T22:11:00.002+08:00

It was around noon time when my brother and I took the MRT from Ayala to Quezon Ave Station to attend a learning event at the Executive Lounge of Hotel Rembrandt in Tomas Morato.

The dark sky shows signs of impending rain but we were decided on finding out more about "Blogging for Fun, Fame and Fortune" - indeed, with such a catchy title, who would not be that curious enough to travel from one side of the metro to the other?

Photo taken from http://www.thelearningaddict.com/

We made it just in time, and while Jeffrey Yu, the founder of The Learning Addict Community was presenting the TLA concept to us, the words he uttered made such an impact on me that I decided to blog about the topic. "Mental fitness is equally or even more important that physical fitness, learning is one habit you don't want to break".

We have always been told that we SHOULD train our body, exercise, eat clean....but have we considered that, as with our body, our mind should also be "trained", "exercised" and have constant diet of good thoughts and ideas?

When was the last time we read a good book?

When was the last time we had intellectual interaction that had us brainstorm on various ideas?

When was the last time we consciously "trained" the mind to replace negative thoughts with positive ones?

Listening to the resource speaker, Alvin Tan, had all of us laughing, taking down notes and thinking at the same time. It was a very good Mental Fitness exercise.

True enough, one cannot consider himself totally healthy if he is mentally drained, emotionally unstable or has lost his energy in life.

Since your mind controls your body, mental fitness is therefore just as critical, as having a strong and fit body.
We all know that muscle atrophies if we do not use it, similarly, the mind, if not used, will deteriorate - which in effect will have an impact on the quality of one's life.

Think of the mind as a muscle that needs constant stimulation in various ways every day to maintain mental fitness. If we do not schedule for time to exercise our muscles, it becomes weak. If we fail to focus on developing our mental fitness, we become moody, tired and prone to disease.

As with exercise, one would need to choose what is enjoyable for him as a form of mental fitness.

1. Brain Puzzles I had a friend who loves finishing up crossword puzzles and Suduko.
Puzzles like these can improve your brain's speed and memory as these games rely on logic, word skills, math and more. You'll get benefit more by doing these games a little bit every day -- spend 15 minutes or so, not hours.
2. Read books use travel time wisely. I always bring a book with me for instances like being caught in traffic, which is a quite common thing in the metro.
3. Learn a new skill I am currently considering of joining a Zumba Class from Gold's gym even if I know I have two left foot just for fun. (good luck to me!)
4. Attend training events you could check The Learning Addict for their training events; would appreciate if you would include a note that you found them out from this blog.

5. Listen to audio books that is one of my favorite way of motivating my workouts.

These are just some of the examples in developing your mental fitness, and as for my brother and I, after spending 3 hours of our time exercising our minds and expanding our thoughts on the various possibilities of blogging, our curiosity was satisfied and it was time to leave.

It was already dusk and the heavy rain had passed as we braved the Saturday MRT crowd on our way back to the other side of the metro.

We felt accomplished, met new friends and armed with additional information with the topic that we came there for.

Mental fitness is indeed important, and as I close this entry, here is a challenge for you :

DO NOT LET YOUR BRAIN BE A "COUCH POTATO"!

Being FIT and STRONG..

2011-09-09T13:47:00.003+08:00

What does this really mean?
For most of us, it means being physically fit.

*image from the web

Lifting the heaviest weight one can have, running the longest mile with the fastest P.R. or even carrying your groceries without the help of your yaya or hubby or whoever.

Today, is one of my little girl's birthday.
This day had me contemplating on the other meaning of STRENGTH.

Yza Mae, is a sweet kid who is kind hearted, dreams big and loves life.

I remember when I was in the hospital eleven years ago, the doctor was wondering why it was taking long for her delivery -- and eventually found out that she was in distress due to an abnormal dual cord coiling on her neck -- after grueling hours of operation, she survived.

Her doctor had announced that she is a lucky kid, with a lucky birth date - 9.9.00.

As she grew and developed into a fine young girl, we felt proud having her around as she did very well in school without much of our assistance.
She also was active in outdoor sports and was quite popular, together with her big sister, in their street games.
Her big sister is the physically stronger one while she is more of the strategic thinker and doer.

As a mom, I made it a point to expose the kids in physical activities and outdoor sports like running, mountain climbing and even trail biking.

I was proud to have accompanied an 8yoYza to the Bonifacio Global Trails biking all the way from our house in Makati.-- 5kms away, and back, in a single-speed BMX bike.

Another instance that had me amazed was when we joined the 5Km Men's Health Urbanathlon - she was the youngest person to join the race at 10 years old, while her other sisters ran with her to support and take pictures.

During those times, she was battling with another kind of race. The race for her eyesight.

She was under medication for Optic Neuritis -- and had countless tests (MRIs, vision exams, etc) and had all three specialist; Neuro Pedia, Optha Neuro and Optha Pedia monitoring her vision.
After much prayers, monitoring and willpower, she was miraculously healed.

After a year, another battle was in order.
She noticed that her heart rate wasn't beating normal.
It was so fast that it made her feel weak even just climbing up the stairs.
It was alarming for her since she was so used to being active -- and now, simple movements make her feel tired.
We had her checked for thyroidism and results showed that it was all normal.
Eventually, we had her visit at Pedia Cardiologist -- and after having various of blood tests and 2D Echo, she was diagnosed to have Mitral Valve Prolapse.

We researched on the topic and had found out that she would expect her hormones to act up a bit.
If she was used to not craving for sweets, there would be cravings.
If she was used to being competitive in her outdoor activities with friends, there would be changes.
If she was used to being poised and cool, there would be mood swings.

Everytime the symptoms come up, I just remind this 10yo girl that it will pass.. and that she needs to be STRONG - and even if the battle is hard for her, with constant prayers, support from family and a positive mental attitude, she always wins.

She still joins their P.E. class, she still runs, she still swims -- when she feels her heart beat's racing like a sprinter, she stops for a while, recover, and does it all again.

She may recover from Mitral Valve Prolapse like how she did with the Optic Neuritis, or she might just have to live with it (I pray for another miracle of course) -- but, as with all of my other kids, in her own special way, she inspires me.

Getting to know her and being tasked to help her grow as a person is such an honor -- I cannot help but be excited of what the future brings for her.. through her, I realize that being fit and strong is not just about physical strength, but also mental, emotional and spiritual strength.

Thank you Yza for coming into our lives.

Time: Our Friend

2011-09-07T12:20:00.004+08:00

Exactly six months ago .. I had my blog entry for the year..

I know, I know! That is not the way to work on a blog!
Excuses like, "I was too busy.." "Office workload and deadlines were way too much..." yadda yadda yadda..

The list goes on and on.

After assessing what had transpired, I found out that, it's not about the things that you HAVE to do, it's about HOW you schedule the things that you WANT / NEED / HAVE to do!

Everyone is pressed for time. Everyone has their own personal deadlines. Everyone is BUSY.
Heck, that's one of the reasons why we cannot even "Squeeze in a workout" in our super duper busy schedule.

Time management is a skill that most of us are not born with, but as with every skill, it could be learned.

Time is the great equalizer. We need to use our time more efficiently.. so you ask, how do we do that?

As with every activity, like maintaining a blog, or your own physical fitness, we need to PLAN our goals and MONITOR progress.

We also need to asses what is most important to us.
Remember that there is always a list of what needs to be done - and be aware that we cannot do it all.
We just need to KNOW which of the bullets on our list is TOP PRIORITY.

Time Management is a habit - it is not something you can learn easily.
According to Steven R Covey’s book "7 Habits of Highly Effective People", there are four possible categories for the things on your to-do list:

important and due soon (Quadrant I)
important and not due soon (Quadrant II)
not important but due soon (Quadrant III)
not important and not due soon (Quadrant IV)

Knowing what your "things to do" are and working on it based on the quadrants is a good habit to start.

So, let's all start making a list and write "GETTING IN A WORKOUT" in all caps and flag is in Quadrant II cause we don't want to reach to a point when it gets to be in Quadrant I.

See you in the gym!

Fitness and The Outdoors

2011-03-07T23:43:00.002+08:00

The past months, my hubby and I have been travelling and having adventures of our own.
Since we started our friendship seven years ago, we have been climbing mountains, doing cave explorations and river trekking while other couples were dating and watching movies as their courtship stage.

Fast forward years and years after, we're still at it.

Our adventure have diversified to reaching our goals, supporting each other's dreams and exploring paths that we take on our daily lives.
Having your bestfriend as you lifetime partner really helps out with one's overall well being.

As I always tell my single friends, never ever settle and keep the faith.

Having a fitness regimen make you enjoy your life to the fullest. With all the thing that life has to offer, why wouldn't you not grab every opportunity to maximize the experience?

All About FAT

2010-09-15T22:00:00.006+08:00

When I was younger, I thought that there was a correlation between fat we eat and the unwanted fats that sprout out in our bodies. Eventually, I found out that it was all about energy balance: a classic case of calories in vs calories out.

What is body fat?
Fat is a form of body tissue composed of cells which primarily store fatty acids and compounds.
These cells are embedded in a matrix of connective tissue.

Remember girls, FAT cannot become muscle, and muscle cannot become fat. They are two entirely different types of tissues.

Fat builds up in your body depending upon whether you are a man or woman. Men tend to carry fat around the abdomen, chest and behind, while us women are more prone to fat in their hips, breasts and waist as well as the behind.

Fat has many purposes: insulation, cushioning, and estrogen production. Contrary to what you might think, your body does not have fat because it’s trying to ruin your life. Rather, your body has fat because it’s trying to keep you alive as long as possible. Because of its composition, fat is an excellent and energy-efficient fuel source.

In general, we have a certain number of fat cells which remain more or less constant throughout our adult lives. Fat cells are like little balloons that can be inflated or deflated. When fat is “lost”, the little balloons just deflate, but they’re still there

Do you have any idea how actual fat looks like?

If I place one pound of muscle on a scale and one pound of fat on a scale, they will both weigh one pound. The difference is in total volume.
One pound of muscle may appear to be the size of baseball; one pound of fat will be three times the size and look like a squiggly bowl of Jell-O.

As you can see, muscle is a denser tissue and thus takes up less room than an equal weight of fat. Having more muscle means you have a more desirable body composition, or fat-to-muscle ratio.

That's why it's possible to lose inches but show no changes in scale weight - You may still weigh the same, but your body will look different: smaller, tigher and sexier.

That my friend, is the beauty of exercise.

However, there is no such thing as spot reduction.
Performing abdominal crunches will not help you lose fat in and around just your stomach. Fat from all over the body will be used to fuel your exercise.

Moreover, the way fat is shed is different from person to person. It tends to go from the most recent place it appeared. If your tummy started gaining first - this will be the very last place for the fat to disappear from. First in, Last out.

Weight loss does not equal body fat loss, and vice versa. If being leaner is our goal, we must focus on body fat loss, not on numeric weight. Body fat is generally measured and expressed as a percentage.

So, if we have a 200 lb. person with 20% body fat, then we know that 40 lbs. of that person is body fat, and the rest is the good stuff: bones, organs, and most importantly muscle. The non-fat-stuff is commonly called lean body mass, or LBM. Our aforementioned person thus has 160 lbs. of LBM.

Ideally body fat should have no more positive or negative associations than other indicators of health and fitness.

It is irrefutable that higher levels of body fat are clearly correlated with health problems.

Excess body weight can put mechanical stress on tissues, and is directly responsible for some medical conditions. But body fat in and of itself does not necessarily cause all the health problems; rather, poor nutrition and lifestyle habits, and lack of adequate exercise are also major culprits.

You are not a prisoner of your body fat. Fat has no inherent value other than what we attach to it. Understand it as something which is important to have in the right quantities.

You have power over body fat and it’s up to you to control it, monitor it and conquer it and work towards good health – for as we all know, health is indeed the best wealth we can have.

Women and Weightlifting

2010-06-20T00:12:00.003+08:00

Why lift?
I ask you, why not..

It has been said that Filipinas are known to be shy, submissive and soft-spoken.
Not that I'm speaking in behalf of my sisses in our country, but, sad to say, that is the stereotype.
Well, a typical view for women is the so called "damsel-in-distress" who is always in a look out for her knight in shining armor to whisk her away from her misery.

This may also be the reason why most of us are afraid, or rather, hesitant to go to the gym and pick up those dumbbells, barbells and what-have-yous.

For most of us, most of the machines look like some scary contraption that might eat us alive.. my sisters, hear me out -- don't you know that those machines and iron that look frightingly intimidating to you is actually The Holy Grail of Fitness?

Yes.
Since I started my quest for fitness way back 2000, I have tried lots of things.
I started road running, dieting and various gadgets in home TV shopping that promised quick fix for a few minutes of your time.

I searched and searched until I finally got it.

That is why I decided to start this blog for those Filipinas and non-Filipinas alike who is in their own quest for a smaller waistline, lesser tummy fat, and stronger physique.

I wish for you to accompany me in this journey, share your thoughts and ask questions - for us to shed light to all those myths in Women and Weightlifting.

I believe that it's about time to get rid of the damsel in distress mentality and work our way to independence.
Join me in my quest as I share with you in my posts what worked for me.

Why lift? Because it works.

Here's hoping that it would work for you too.