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A MIRACLE

For the past 12 months, i’ve experienced changes in my life.
I carried a life inside me which deformed my body.
For months, i feel weak and detached to people and foods that I am accustomed to.
I undergone work pressure.
I was criticized at work.
I felt pain.. extreme pain of labor
then, I went under the knife for C-section.my life was on the line.
I had no sleep.
I have to leave work.
My career ended.
Again, I was criticized for my choice.
I saw my husband single-handedly taking responsibility of our bills.
I never complain… never.. not even once.
Why??
Because I will always choose to undergo all of this again  JUST TO BE “WITH” MY LITTLE ANGEL.

image

There is NOTHING TO COMPLAIN at all.
You NEVER COMPLAIN WHEN YOU ARE GIVEN A MIRACLE.

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I’ve posted my Day 1 training program yesterday which focus more on Lower Extremities , back muscle and core stabilization.  Now I’ll add my Day 2 training program.

DAy 2 (W)

30 minutes jogging

Push up x 15 reps x 2 sets

 

for lesser tension try doing modified push-up

 

or for those who are having a hard time doing both try wall push-up

 

Triceps dips x 15 reps x 2 sets

 

1 minute step ups on every rest interval ( a flight of stair or a steady block can be used.)

 

2 minutes rest and water break

now we will focus on smaller muscles of the body (shoulders,arms), we will do most of the arms and shoulder exercises in a standing position to generate more fat burning and core activation.

Standing forward raises x 12 reps x 2 sets

 

standing lateral raises x 12 reps x 2 sets

 

standing biceps curl x 15 reps x 2 sets

 

Triceps over head extension x 15 reps x 2 sets

finish the activity with Standing back bend position to release the tension

 

Same as day 1, this program would take up 45 minutes to an hour.

Pointers to remember:

  • always activate you core by tucking in your abdomen (refraining from holding breath) for increase stability.
  • in a standing position activity, make sure to NOT hyper-extend your back to prevent unwanted back injury.
  • proper breathing technique must be applied ALWAYS
  • be well hydrated
  • stick to the routine
  • exercises must be incorporated with proper diet

day 3 focus more on compound exercises + abdominal training exercises.

credit: I don’t own the pictures. credit to the owners. thanks! :)

OPPAN GANGNAM STYLE

Just because I love PSY oppa this much!!!

I have watched the Gangman style Music video 100th times and I must say the upbeat music with its extra hyper dance steps are to die for! Psy oppa have outdone himself and just like other fitness aficionados, I have this urge to make an aerobic training out of it.

here’s the full PSY oppa’s GANGNAM STYLE MV

credit: http://www.youtube.com/user/officialpsy

here’s WAWA DANCE ACADEMY version – more detailed steps if you want to follow the dance moves.^^

credit: http://www.youtube.com/user/namgeun

the dance steps focus more on leg activity, a bit of core and endurance training.

let’s try doing aerobic The GANGNAM STYLE way!!! 🙂

After a long time of hiatus, i was able to jump-start and focus on my Fitness training.

I started to get serious with my Exercises training “AGAIN” last June 2012.  I weight in at 65 kg, with a fitness level of intermediate ( now at 55 kg ^^). I started with taking up the necessary measurements needed and do a weekly program which I can stick with and can do at home.

Because, I needed to lose weight first, I focus on targeting cardio training and body weight exercises.

Day 1: ( M-F)

30 minutes jogging

Squats x15 reps x 3 sets

Lunges x15 reps x 3 sets

1 minute Jumping jacks on every rest interval

2 minutes rest and water break…

then i resume with back bracing exercises which focuses on strengthening the back muscles and targets the core.

cat and camel maneuver x 15 rep x 2 sets

All fours opposite arms and legs extension x 15 reps x 2 sets

and ended up with child’s pose to release the tension

all in all this program would take up 45 mins to an hour.

Pointers to remember:

  • always activate you core by tucking in your abdomen (refraining from holding breath) for increase stability.
  • proper breathing technique must be applied ALWAYS
  • be well hydrated
  • stick to the routine
  • exercises must be incorporated with proper diet

will post next the day 2 exercises training.

credit: I don’t own the pictures. credit to the owners. thanks! 🙂

Obesity

Obesity is a condition in which excess body fats have accumulated that causes numerous serious Health problems, while it can cause increase in weight, it is different from being overweight. Overweight can be due to increase in muscle mass, increase in body water, increase in body fats (obesity) or sometimes genetic due to large bone mass (density). Being overweight is the outcome of a person weight being greater than the normal or healthy range compared to his/her height (BMI)

People now a day are very much prone to being obese due to fast-pace changes in our society today. Instead of home-cooked meal, we tend to choose fast foods which suits our very hectic schedules.  Busy people who have increase workload tends to busy themselves in work related matters than giving 1 hr of their time to working out (exercise). People with sedentary lifestyle and those who choose over-eating as part of their coping mechanism. Not realizing that the long-term effect of these choices can lead to Obesity.

Being Obese increase the risk of having serious conditions such as:

Diabetes

Heart Disease

Stroke

Arthritis

Liver Disease

Cancer

Lymph problems

Assessing your Weight and Health Risk and knowing what to do can help you prevents the said conditions.

Three Steps:

1. Know your Body Mass Index.

  • BMI is calculated from your height and weight. It is a useful method in measuring Overweight and Obesity, an estimation of your body fat and a gauge of  the risk in health related diseases due to obesity.
  • although BMI can be very useful, it also has it’s limits like: 1. It may overestimate body fats in athletes and others which have high muscle mass.;2. It may underestimate body fats in people who have lost muscle mass.

2. Measure your Waist Circumference.

  • Possible health risk can be screened by measuring your waist circumference. If most of your fats are situated around your belly rather than your hips, you are likely to have a higher risk of having Heart Diseases and Type II Diabetes.
  • Increase in risk with women who have greater than 35 inches waist circumference and greater than 40 in men.

3. Know the Risk factors for diseases and conditions associated with Obesity.

Along with being Obese, these are factors can put you in greater risk for heart disease  and other conditions

  • High Blood Pressure (Hypertension
  • High LDL Cholesterol
  • Low HDL Cholesterol
  • High triglycerides
  • High Blood Glucose
  • Family history of premature heart disease
  • Physical Inactivity
  • Cigarette Smoking
If you found out upon assessment that you are a candidate of being obese,it is better to consult your doctor to see whether you are at risk and to know what to do to prevent further progression of the disease.
As I have always stated, Prevention is better than Cure. 
Be an observer of one’s self. Be conscious of your health.
Loosing 5 -10 percent of your current weight can help lower your risk in developing these health conditions. Also at the same time, this can be your first step in engaging your self in a more active,
fun-filled and healthier lifestyle.

Reference: National Heart Lung and Blood Institute

Let’s deviate from our usual fitness article and give way to an important event that could help us improve quality of life in the Philippines.  As a Young Adult, I can say that i am still part of the YOUTH today. Youth today are very well aware of what’s happening in their surroundings, and being observant on what’s happening in their community, WE know that Youths are only waiting for their chance to voice out their opinions and ideas on how to help our nation.

Unilab, knowing that YOUTH are the most important people in our community today, have come up with a Program that gives chance to our future leaders to voice out their ideas and be heard. Now on it’s 3rd year, UNILAB IDEAS POSITIVE 2012 once again is inviting college students to ignite their brilliant minds and work as a group, share their innovative, exciting and sustainable ideas to address the health and wellness concerns of the Philippines, transforming it to a  better nation.

Who are eligible:

Form a group of 5 members. Group composition can be interdisciplinary, but all members must come from the same university. All members should be currently enrolled college students in a university or college in the Philippines. This contest is open to all college students nationwide.

What do you need to do:

Present an   idea for a plan to address a health and wellness need, problem or opportunity for a community of your choice. The need or problem of the chosen community should fall under one of the following categories:

  • Hygiene and Sanitation
  • Nutrition
  • Disease prevention and intervention
  • Environment Care and Protection

What is at stake:

A total of fifteen (15) student groups will be chosen to implement their social marketing plans. Each region (Metro Manila, South Luzon, North Luzon, Visayas and Mindanao) will be represented by three (3) groups only, who will each receive P100,000 to roll out their projects for six (6) months, from August 2012 to January 2013.
By Feburary 2013, all teams will be presenting the results of their projects. Three teams will be awarded as the Unilab Ideas Positive 2012 winners.
One grand prize team winner and two team runners-up will be awarded and will receive the following:

  • Grand Prize Winner
  • Unilab Ideas Positive Winners’ Trophy for their school
  • P50, 000 cash prize for the group members
  • P10,000 honorarium for the group mentor/faculty coach
  • A social marketing training program of the team’s choice worth P20,000
  • Runners-Up (2):
  • Unilab Ideas Positive Winners’ Trophy for their school
  • P30, 000 cash prize for the group members
  • P5, 000 honorarium for the group mentor/faculty coach

In addition, each member of the finalist groups will also receive an Ideas Positive medal and a special Unilab gift pack.

This is your chance to be HEARD, be a part of the TRANSFORMATION of a community and be the reason for CHANGE!!!

Interested? visit: http://www.unilabideaspositive.com for more information. DEADLINE of entries is on APril 16 2012.

“The youth is the hope of our future.”- Dr. Jose P. Rizal 

These are just few of the secret to a great body that  hollywood celebrities  and it’s must-do moves.

Fab Figure- Jennifer Aniston

Celeb trainer- Kathy Kaehler

Smart Tips:

1. Eat! One big mistake women make is severely cutting calories, which slows your metabolism and makes you feel deprived. The end result? you binge and gain weight.

2. But, eat slowly. After each bite, put down your fork and count to 10. This allows your brain to tell your stomach,”Enough”.

3. MUST-DO move: Card Shuffling

HOW TO DO IT:  Place 10 playing cards on the floor. Now squat, pick up one card and shuffle four paces to the right. Squat; put the card down. Shuffle back to the pile, pick another card, and repeat until all 10 cards have been moved to the right.

Fab- Figure: Halle Berry

Celeb Trainer : Harley Pasternak

Smart tips:

4. Uphill walking is the best cardio exercise. ( Do it outside or on a treadmill’s highest incline) It’s easy on your knees while tightening your butt, thighs and lower legs.

5.Dumbels are better for muscle toning than weight machines, because they require no adjusting, they allow the body to move naturally, and they can be used for dozen of different exercises ( while machine have a limited repertoire)

6.MUST-DO move: Upper body Twist

TARGET: Obliques

HOW TO DO IT:  Sit on a mat or rug with your knees bent and your feet flexed. Lean back slightly ( at a 45- degree angle). Now reach across your body with your right hand, as though you’re grabbing something on your left, then reach to the right with your left hand. Do 10 reps ( five on each side), rest for 30 seconds, then do two more sets.

Fab- Figure : Heide Klum

Celeb Trainer : David Kirsch

Smart tips:

7. Stick your butt out on the elliptical machine. This shifts the focus to your butt, hamstrings and outer thighs and quadriceps. ( if you stand up too straight, a common mistake, your work load will be focus on your quads only)

8. When you’re doing any kind of athletic movement (jumping, lunging, lifting, weight training) never lock your elbows or knees. Keep them slightly “soft” (but not floppy) to prevent joint injury.

9. MUST-DO moves: Platypus walk

TARGET: Butt

HOW TO DO IT: Firmly grasp a 7-10 lbs medicine ball or a db that weights between 4-10 lbs. place it overhead with both hand(keeping arms straight). Squat as low as you can go, toes pointing out. while on  the squat position, walk slowly forward (8 steps), then backward (8 steps). repeat the sequence.

Fab- Figure: Jennifer Lopez

Celeb Trainer: Gunnar Peterson

Smart tips:

10. Quit quick- stepping on the stair climber! This works fewer muscles and burns fewer calories than long, deep steps.

11. Sit still for no more than three minutes between weight- lifting sets. Waiting longer allows your muscles to cool down, weakening the benefits of the exercise.

12. MUST-DO move: Triceps Extension

TARGET: the back of the arms

HOW TO DO IT: Hold one end of a 5-8 lbs db with both hands above your head. Slowly lower the weight behind your head so elbows point to the ceiling, then lift. to the exercise for 3 sets of 8 reps.

 

p.s. i don’t own this article.  i repost this to grant a request.  credit to the owner. thank you!

 

Have you ever experienced sudden lower back pain due to bending over to pick up something? it can be dangerous if you are doing it with a rounded back. Lower back pain is one of the most prevalent musculoskeletal problem in our society today. As i have always said prevention is always the best remedy.

Master Hwangssabu with 2NE1’s fresh voice DARA have demonstrated us of the exercise that can strengthen our lowerback muscle, also toning glutes and hamstring muscles.

here’s the demo video Master Hwangssabu and Dara prepared for us:

credit: http://www.youtube.com/user/Hwangssabu

Good Morning Exercise with kettlebell

1. hold the kettlebell with both hands placing it at the center of your base of support

2. feet should be placed shoulder width apart

3. Brace the abdominals and remember to breathe normally — out with exertion and in on recovery.

4. Keeping the back straight, bend at the hips until the hamstring muscles at the rear of the thigh start to limit your movement. Bend a little further to give them a stretch, but not so that you feel pain or discomfort.

5. Maintain a similar sort of straight back as you would when lifting from the floor: don’t curl the back over.

6. The legs should be kept straight: do not bend the knees.

7. repeat the exercise for 12 times with 2 set and 30 secs rest interval

p.s.

How low you can go with this exercise depends on your flexibility across the posterior chain of muscles including the hamstrings, gluteals (butt) and lower back. Don’t push this exercise too far beyond your inherent capability.

credit: http://weighttraining.about.com

HEALTH WATCH- Liver Cirrhosis

Have you seen the commercial of the food supplement Sylimarin tablet? Well most of the commercial focused on people who have high dosage of alcoholic drinks and their risk of having Alcoholic Liver Cirrhosis and portions of it shows a person “pigging” out with foods high in cholesterol which can cause fatty liver.

Let me tell you this, everyone who ignores to watch his/her diet are  the persons high risk in being obese with a bonus of having LIVER CIRRHOSIS.

What is LIVER CIRRHOSIS?

Liver Cirrhosis is a condition in which our liver slowly deteriorates and started to malfunction due to chronic injury. It is when a scar tissue replaces the healthy liver tissues, which resulted to blockage of the blood flow through the liver. Scarring also impairs the ability of our liver to control infections, excrete bacteria and toxins from the blood,process nutrients, hormones ans specially DRUGS, makes protein and regulate blood clotting and lastly produce bile to help absorb fats including cholesterol and fat soluble vitamins.

Liver Cirrhosis is said to be the 12th leading cause of death by disease, men are more prone than women. (http://www.cdc.gov/nchs/data/nvsr/nvsr55/nvsr55_19.pdf)

What causes Liver Cirrhosis?

1. Due to Chronic Alcoholism – Alcohol can poison all living cells , causing liver cells to become inflamed and die.

2. Hepatitis – Hepatitis is the inflammation of the liver, which is usually said to be caused by viral infection. ( hepatitis B,C,D all causes cirrhosis)

3. Biliary cirrhosis –  Bile duct blockage can cause damage to the liver leading to cirrhosis.

4. Autoimmune Cirrhosis –  in Autoimmune Hepatitis, the body’s immune system attacks the liver, causing cell damage leading to cirrhosis.

5. Inherited diseases – genetic diseases such as Wilson’s dse, Cystic fibrosis, Alpha 1 antitrypsin deficiency, hemochromatosis, galactosemia, and glycogen storage dse.

6. drugs and toxins

7. NON ALCOHOLIC FATTY LIVER-  this is a condition in which FATS builds up in the  liver, eventually causing scar tissue to form. This kind of cirrhosis is linked to other health conditions such as diabetes, OBESITY, coronary artery disease,protein malnutrition ( notice that most of the said conditions can also be due to unhealthy food intake?) and treatment with corticosteroids.

NAFL exact cause was said to be unknown. However both OBESITY and insulin resistant plays a strong role in the disease process. the exact mechanism was also unknown.

Let’s focus more on NAFLD which is by the way can be due to our lifestyle and food intake.

NAFLD symptoms:

  1. fatigue
  2. malaise
  3. dull right-upper quadrant  abdominal discomfort
  4. mild jaundice (yellowish skin)(uncommon)
LIFESTYLE MANAGEMENT:
  •  Nutritional counseling- it is said that diet changes have shown significant improvement of the liver tissue.
  • Weight Loss – gradual weight loss may improve the process in obese patients, RAPID weight loss MAY WORSEN NAFLD.
  • food supplements such as Sylimarin tablets  aids in preventing further injury to the liver.
CORRECTIVE ACTIONS: (prevention of cirrhosis)
  • religious exercise – a daily exercise fights fat deposition preventing obesity
  • diabetes control – strict management of diabetes with diet, medication or insulin.
  • cholesterol control – Controlling elevated levels of cholesterol and triglycerides with diet, exercise and cholesterol-lowering medications may help stabilize or reverse nonalcoholic fatty liver disease.
  • avoid toxic substance – alcohol elimination is needed, it is also important to avoid medications and other substance which can cause damage to the liver
  • antioxidants – Vitamins E and C, alpha-lipoic acid and N-acetyl cysteine are antioxidants that may reduce liver damage caused by oxidation, a process where unstable oxygen molecules damage cell membranes.
  • milk thistle (sylimarin)- aids in the protection, healing and repair of the liver
  • omega 3 fatty acid- help protect the liver and reduce inflammation.
author’s note: Due to high prevalence of Non- alcoholic fatty liver disease progresses to liver cirrhosis, LIFESTYLE CHANGE is the best remedy in reducing  the occurrence of this disease. Always remember a lifetime commitment to a healthy diet and excise is the best prevention in all health risk problems. ^^

Tired of those repetitive training routines? Needed a training which targets the whole body? Need a training which will enhance your endurance? Let me present you one of the finest technique which offers a dozen of health and fitness benefits, and take note, this training is FUN!

CARDIO BOXING is one of the best training regimen that could target the whole body. It builds the muscular strength, increase endurance and agility, improves balance and coordination, thus providing complete body workout.

TO START UP THE TRAINING:

As usual you needed to get the heart rate to determine the intensity of exercise. Heart rate should be within 50 to 70% of your maximum heart rate.

To determine this number, subtract your age from 220 and multiple this by .5 and .7 to get the top and bottom heart rates. If you are 40, this number is 220-40= 180. 180 x 0.5= 90, and 180 x 0.7= 126. So your heart rate range is 90-126 bpm.

WARM UP:

Skipping rope X 3 mins

BOXING TECHNIQUE:

(Dominant hand: Right)

  • Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead. ( Left hand dominance should be opposite).
  • Slightly bend your knees, Balance and distribute your weight evenly on both feet.
  • Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.
  • The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.
  • This is your defensive and offensive position after throwing punches, so please practice this before going any further.
  • When moving forward in this boxing stance the left foot moves forward first and then the right follows.
  • When moving back, the right moves back and then the left follows.
  • When moving sideward to the right, the right foot moves first followed by the left.
  • When moving sideward to the left, the left foot moves first followed by the right.
  • Practice this moving forward, back and sideward in the boxer’s stance until it is done smoothly and quickly.
  • Remember to keep your guard up and elbows tucked in to your sides.
  • Keep your head at eye level with your upper body leaning forward slightly.
  • In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.
PUNCHING:
JAB AND STRAIGHT PUNCH
JAB

A left jab has many uses, it can be used for both offensive and Defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defense.

At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.

STRAIGHT

The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.

The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.

Now that we know the basic positioning and two basic punches we can get started with the CARDIO BOXING STARTER’S ROUTINE.

  • Start with familiarizing with the proper positioning of the body to prevent unwanted injuries.
  • Practice left hand Jab followed by Right hand Straight punch in front on a mirror (shadow boxing) x 3 minutes
  • Practice foot work (up,down,left,right) x 3 minutes
  • Be creative! do combo punches ( jab,jab,straight)(jab,straight,jab) (jab,jab,straight,straight) X 5 minutes
  • Combine Footwork and Punches ( down, jab,straight) (up,jab,straight)(left,right) X 5 minutes
  • Do Skipping rope X 3 minutes
  • 1 minute rest
ABDOMINAL TRAINING:
  • Basic Crunches x 25 reps
  • Elbow to knee (Crossover) x 25 reps each side
  • Leg Raises x 25 reps
  • V-sit exercise with knees bent x 25 reps
COOL DOWN:
Whole body stretching
* you can do pad sparring within the course of training for intermediate intensity exerciser. 10 minutes
ENJOY!!!