Workout: The Foundation - Beginner

When I put up this blog I was hoping that I would have lots of time to post something up at least once a day. Well... it looks like I over estimated the amount of time I actually have. None the less, I'll still be posting as frequently as possible!

Since it's been  a week since my last workout post, I figured that I should probably post something up. I was wondering what I should post; Workouts that I'm doing? Good workouts that I give my clients? Workouts for just beginners? I just wasn't sure what exactly I should post up - then I thought of my mother! In my hopes that one day she'll read my blog and follow what I promote, I decided that I should post something for the ULTIMATE beginner. Thus, I put together what I like to call "The Foundation Workout".

Why foundation you ask? Because out of all the new ways of working out and out of all these new "revolutionizing"equipment that promises you results, all exercises are based from just a few basic movements. If you learn these basic exercises you'll be able to perform countless other exercises as you progress in your fitness level. In this workout will be focusing on building your foundation, meaning we'll be working all our major muscle groups, and preparing ourselve for slightly more advanced moves.

On a side note, I forgot to include some ab exercises but you could easily add a few at the end of the workout. (For example, try doing the Absolutely Abs workout without the skipping in-between!)

If you have any special requests or ideas that you would like to suggest I would greatly appreciate it! Leave your comment below and I'll try my best to answer!

• Equipment Needed:
• Step or Low Chair 
• Dumbbells or any heavy object
•  Fitness Level:
• Beginner
• Exercise How-To:
• Step-ups
• Girly Push-Ups
• Squats
• Bent-Over Row
• Lunges
• Bench Dips

F.A.Q.#2: How Many Calories Do I Need?

F.A.Q.#2: How Many Calories Do I Need?

A: Something you should know is that everything you do burns calories. Everything like talking, eating, watching tv, and even laying in bed all day, your body will be in constant calorie burning mode! This means that you have to be sure to give your body the proper amounts of calories for it to be able to run! So the first thing you want to do is find out the number of calories it takes for your body to function properly, which is called your BMR (Basal Metabolic Rate )a.k.a your "metabolism". After finding your BMR you will then add a number of calories representing the amount of energy needed for your daily activities, then adjust once more depending on whether you would like to lose or gain weight.

Ha! How I wish I looked like this while eating in bed!

Are you anxious to find out how? Well, there are several ways to find this information. The most accurate way is to get an Inbody measurement, available at Planet Infinity in Quezon City. But if you don't live near the area, or if you don't want to battle it out with the traffic, you can find your BMR with an online calculator or do some basic math calculations yourself!

Here is how you find what your daily calories should be...

Step 1: Find your BMR
This is the amount of calories(energy) needed for proper body function

    •    Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
    •    Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

My Calculation:
655 + (4.35 x 135lbs) + (4.7 x 65 inches) - (4.7 x 23 years old)
655 + (587.25) + (305.5) - (108.1)
My BMR (calories needed to run my body) = 1,440 Calories

Step 2: Activity Level 

Remember that everything you do burns calories, to be able to do them you will need the extra calories(energy) on top of your BMR.

 

Take your BMR number and multiply it by your level of activity.

    •    If you are sedentary (little or no exercise): BMR x 1.2
    •    If you are lightly active (easy exercise/sports 1-3 days/week): BMR x 1.375
    •    If you are moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
    •    If you are very active (hard exercise/sports 6-7 days a week): BMR x 1.725
    •    If you are extremely active (very hard exercise/sports and physical job): BMR x 1.9

 My Calculation:
1,440(BMR) x 1.55(Moderately Active)
Total Calories Needed = 2,232 calories

Step 3: What's Your Goal?
 For those who would like to lose or gain weight, adjust calories accordingly.

    •    Weight Loss: According to numerous research, 1 pound of fat is equal to roughly 3,500

         calories.  Meaning, you must cut from your diet 3,500 calories a week, or 500 calories a day, to   

         lose 1 pound a week. With that said, there are 3 ways of achieving this.

• Option #1:Cut 500 calories per day from your diet 
• This may feel like your depriving yourself

• Option #2: Burn off 500 calories with exercise
• This means being absolutely consistent with your workouts

• Option #3: Decrease Calories AND Exercise
• Easiest to follow with the fastest results

(2,232 calories - 500 calories = 1,732 calories)
I can still consume 1,732 calories in order for me to lose weight.

        

• Weight Gain: For weight gain all you would need to do is add 500 calories a day.

(2,232 calories + 500 calories = 2,732 calories)
I would now need to consume 2,732 calories in order for me to gain weight.

Once you find your number of calories you'll be officially on the right track to your fitness goals!

Again, if you have any questions please leave a comment below! 

Next: F.A.Q.#3: Are There Ways To Improve My BMR (Metabolism)?

Frequently Asked Questions About Calories

It's the first number we look for on the back of food packages, the number you consider to be bad or good food, the number you try to bring down, but the number that is usually kept high. Ah, yes.. It's calories!

If you're like most, all the numbers are giving you flash backs to your dreaded High School math class; It's confusing, It's frustrating, and the only number you understand is your 60% fail grade at the end of the semester. (Ok, maybe that was just me. :P)

In the next couple of posts I'll be putting together some easy-to-understand answers to the most frequently asked questions regarding calories. By the end of each post I hope that you'll have a better understanding on how our bodies work and how you can make it work for you!

I would like to say that I do not, in any way, have all the answers and the answers that I do give,do not come from me alone. I have spent many hours and sleepless nights of studying and researching on professionals, who specialize in certain health fields, so that I'll be able to give you the best information that I can to help you with your goals. What I really love about this blog is the opportunity that it gives us to all learn together. So I encourage, or even challenge, you to stump me with a good question! Trust that I'll do the research so that together we can all benefit from this blog.

Let's start at the beginning with the simplest question with an even simpler answer!

F.A.Q. #1 : What Exactly Are Calories?

A: A Calorie is a measurement of energy. Meaning, whatever amount of calories a meal or drink has, that's roughly how much energy your giving your body.





Next: F.A.Q. #2 : How Many Calories Do I Need?

Workout: Alternating Circuit - Beginner

As I promised to my Makati class, here is the Circuit workout that we did last night. Although I won't be posting every workout that I teach, I will be posting as many as I can so that you'll never have an excuse not to workout. :P

The Alternating Circuit is a great full-body workout that you can basically do anywhere, all you need is a pair of dumbbells or some kind of heavy object (Books, Water Bottles, Canned Goods, etc). I didn't include the reps in the image since you can adjust the reps to what is challenging but manageable to you. For beginners, try starting out with 10 reps each side/20 reps total and then, if you can, increase reps to increase intensity.

• Equipment Needed:
• Dumbbells (at least 5 pounds) or Heavy Object
• Fitness Level:
• Beginner
• Exercise How-To:
• Alternating Forward Lunge
• Alternating Chest Press
• Alternating Close-grip Press
• Alternating Back Lunge
• Alternating Bent-over Row
• Alternating Hammer Curl to Shoulder Press

High Intake of Whey Protein Lowers Hip & Thigh Fat?!

Ok, so I’m completely excited about this new research since I am an official thigh hater.  And even though I’m promoting a raw diet, I still take my whey to help with muscle recovery after my intense workouts. After reading this you may be tempted to start downing the whole whey container!

Research was done at the University of Minnesota where they found that a high whey protein diet had greater decreases in …Get ready for it - resting blood pressure and hip and thigh fat! (Woohoo!)  

But let's get this straight, that doesn't mean you can have a whey protein shake  for every one of your meals! Remember that it's always better to get whole food in your diet rather than relying on supplements. 

Wondering how and when to take your whey? Depending on your goals, you can take 1-2 scoops before and/or after your workouts and in cases of emergency when you're in a rush or you're not able to get a real meal in. 

My Current Whey: ON Gold Standard 100% Whey (5lb) in Caramel Toffee Fudge - P2,300

How I Make My Shakes:

• 1-2 scoops of Whey & cold water
• 1-2 scoops of Whey & Vanilla or Chocolate Soy milk 
• 1-2 scoops of Whey, Any Fruit, & Vanilla or Chocolate Soy milk, & Ice
• 1-2 scoops of Whey, Peanut Butter, Vanilla or Chocolate Soy milk, & Ice
• 1-2 scoops of Whey, Chia Seeds, Vanilla or Chocolate Soy milk & Ice
• 1-2 scoops of Whey, Chia Seeds, Water, & Ice

Is Fructose Bad For Your Health?

Oh no! Not the fruit! This is some shocking news; hopefully I can find some other research done on this topic.

 If you don’t know what fructose is, fructose is a carbohydrate sugar that naturally comes from fruit.  Scientist from Dalhousie University say that consuming too much fructose is the leading reason for the West’s obesity epidemic, diabetes, and cardiovascular disease.

Although further research is needed they believe that fructose triggers oxidative stress and inflammation in the inner lining of blood vessels, which can lead to hardening of your arteries.

Again further studies are needed, so continue to include fruits into your diet since there are still many benefits to eating fruits.

I would love if anyone has further information about this. If you do please leave a comment in the box below!

How Often Should You Be Exercising?

American College of Sports Medicine (ACSM) recently came out with a recommendation for how often you should be exercising. The following are the guidelines.

 For Weight Maintenance: Aim for 150 – 250 Minutes a week (2.5 – 4 Hours a week)  

• Sample Schedule:
• Up to 1 hour 4x a week
• 30 minutes every day

For Weight Loss: 150 – 420 minutes a week (2.5 – 7 hours a week)

• Sample Schedule:
• 1 hour every day 
• 30 Minutes twice a day everyday 

For better weight loss results, all exercise programs are best when combined with a slight caloric reduction.

Do Cruciferous Vegetables Help In Weight Loss?

 Cruciferous vegetables like broccoli, cauliflower, cabbage, and cress, may help in weight loss through the chemical called indole-3-carbinol. It may specifically reduce weight, body fat, blood sugar, insulin, and inflammation and it’s recently been linked to have anti-cancer properties. 

Fat-Fighting Recipes

Cream of Broccoli Mushroom Soup

Broccoli in Hoisini Sauce with Parsnip Rice

Curried Cabbage Pillows

High-Protein, Low-Carb Diet Increases Risk of Colorectal Cancer?

Although many confirm that a diet high in protein and low in carbs can cause a rapid rate of weight loss, scientist believe that in the long run a low carb diet has a more risk factors than benefits.

According to the studies from the University of Aberdeen in Scotland, a high-protein, low-carb diet maintained for 4 weeks decreases cancer-protective chemicals, and increases cancer-causing chemicals that can increase your risk of colorectal cancer.

Reason being is the lack of fiber intake taken during a high-protein diet. Therefore causing a decrease in the movement time through your gastrointestinal which can over expose your intestines to cancer-causing chemicals. 

When I first started eating raw I didn't go all the way, actually even up to now my diet is roughly around 80% Raw. I only hit 100% around 2-3 times a week. (It's very hard having a meat-loving husband.) In order for me to keep my digestive system moving I make sure to take in plenty of fibrous foods. If you don't know where to get you're fiber from, you can get it mostly from fresh fruits and vegetable and whole grains.

Chia Seeds - P1,550

My Favorite Fiber-Rich Foods:

• Papaya
• Dark Greens
• Lemmnos Natural Yogurt
• Whole Wheat, Multi-Grain, or Rye Bread
• Chia Seeds
• Iko Crackers
• Raw Oats

Although it has no fiber, I make sure to also take in plenty of water! Yes, it can be a hassle to get up and walk to the bathroom every 30mins, but eventually your body will get use to it. A trick that works for me is drinking about 600mL or 2 1/2 cups of water first thing in the morning before eating anything. Not only will it clear you out from the inside but it'll also reflect on the outside, giving you "clear and glowing" skin!

Exercise Builds Muscles & Brains!

If you’re looking to build brain power grab your dumbbells and start pumping up for brain building!

Scientists from Taiwan say that exercise may increase brain cells in the area of memory and emotions. We all know the many benefits of exercise, but now we can include improvement to mental health to the growing list.

Workout: Fast and Furious - Beginner to Advanced

Today's workout is inspired by the ultimate car movie, "Fast and Furious 5." Although, the movie was laugh-out-loud predictable it was still pretty good - Again, if you're a car fan. I have to be honest though, I hate watching movies like these! I mean, after watching this movie it's so hard not to feel the want to buy a muscle car, speed on the freeway, learn how to drift, or all of the above. So instead of getting myself put into Jail or the Hospital, I decided that I should probably redirect my aspirations to something else. Thus, leading me to the character played by former Miss Israel, Gal Gadot.

Gisele became the instant favorite of mine since not only was she a beauty, but she was also "The Muscle." She was a tough chick that no one wanted to mess with and even if she knew that she was skilled she would still  push herself to achieve more. Although body-wise she was too skinny for my taste and goals, her tough girl yet feminine attitude gives you something to look up to.

Our workout for today is inspired by her, we're not doing what she did to get that skinny but rather we will try to take her characters mind-set about challenges and put it towards our workout. This workout is fast and a very effective workout if you're short on time but would like to break a good amount of sweat. Depending on how much time you have, you may complete this workout anywhere from 1-4 rounds and you're assured in getting a all over butt kicking. Remember Gisele as you go through this workout, say to yourself "I'm a strong and beautiful woman, I can exceed my expectations!"

•  Equipment Needed:
• Chair or Step
• Fitness Level:
• Beginner to Advanced 
• (Advanced: do as many rounds as you can without resting in 20mins)
• Exercise How-To:
• Burpees
• High Knees
• Push Ups
• Mountain Climbers
• Bench/Chair Dips
• Back Extensions
• Crunches
• Leg Raise
• Bicycle

Healthy Eating is a Mental Disorder?

This has got to be the most outlandish thing I have ever heard!

Apparently, those who are focused on living a healthy life by eating right are now considered to be mentally disordered. In 1997 Dr. Steven Bratman created the name of a so-called "disease" called "Orthorexia Nervosa,"which means "nervous about correct eating." In other words, if you avoid eating foods that are processed, or foods with growth hormones, pesticides, genitically modified organisms, and artificial chemicals, you are now considered to have Orthorexia Nervosa; If you choose to nourish your body with the food it needs to be healthy instead of spending thousands of dollars on medical bills and drugs, you are now considered to have a mental disorder!

Although there has been frequent talks of Orthorexia up to now, the dumbest disease on earth has not been officially accepted to the American Psychiatric Association's  Diagnostic and Statistical Manual since 1997. Meaning, you just theoretically have the disease.

Well guys, I guess i'll be seeing you and a million other healthy people in the psychiatric ward!! .....Where did I put my straight jacket?

To find out more:  Orthorexia on Yahoo!

Workout: Lunging Pretty - Beginner to Intermediate

Hello everyone!
Here's a quick workout that will be hitting every major muscle group. To make the workout easier try doing incline Push-ups instead of full push ups, and normal romanian deadlifts instead of the one leg romanian deadlifts. The reps for the lunges and the one leg romanian deadlift are 10 each side, a total of 20 reps all in all.

• Equipment Needed:
• Dumbbells
• Fitness Level:
• Beginner - Intermediate
• Exercise How-To:
• Alternating Lunges
• Push Ups
• One Leg Romanian Deadlift
• Bent-Over Row

Omega-3 May Lower Risk of Heart Disease & Dementia

New research shows that Omega-3 fatty acids may lower levels of Homocysteine, an amino acid link to increased risks of Heart Disease and Dementia. Although more research needs to be done for this new development, Omega- 3 has more benefits than just for heart health. The benefits include reduced risk of certain cancers, better development of baby during pregnancy, joint health, and improvement of mood.

To ensure you are getting your Omega-3's, be sure to take a supplement but do not rely on the supplement alone. Remember that, by definition, supplement means: something added to complete a thing, supply a deficiency, or reinforce or extend a whole. In other words, be sure to get most of your Omega-3's from the food you consume and "back it up" by taking a supplement. The following is a list of some foods that contain this multi-benefit oil, according to NutritionData.

Omega-3 Foods:

• Spinach
• Arugula 
• Squash 
• Broccoli
• Kale
• Seaweed
• Soy Beans
• Berries 
• Guava
• Cherries
• Beans
• Wheat Germ
• Alfalfa Seeds
• Flaxseeds
• Chia Seeds
• Radish Seeds
• Grape Seeds
• Walnuts
• Sardines 
• Anchovies 
• Salmon

Workout: Pull It Together - Beginner to Intermediate

Hello everyone! Today's workout is Pull It Together and it's actually a part 2 to Keep Pushing, if you haven't tried it out you I suggest that you do especially if you would like to do today's workout. Reason being is that in Keep Pushing we were working our legs and our pushing muscles, chest, shoulders, and triceps. Naturally we have to let those muscles rest so today we'll be working our leg and pulling muscles, back & biceps.
Have fun and remember that with every workout we're reaching closer to our goals!

• Equipment Needed:
• Dumbbells
• High step (stairs, chair, sturdy box, etc.)
• Fitness Level:
• Beginner to Intermediate
• Exercise How-To:
• Step-Ups
• 30 seconds each side
• Dumbbell Bent-Over Row
• Dumbbell Side Lunge
• Plank Row
• 1 Leg Romanian Deadlift

Blog Spotlight: Raw on $10 a Day (or Less!)

For those of you who are sticking to a Raw Food diet I highly recommend you to check out Raw on $10 a Day (or Less!) where Lisa is the genius behind the to-die-for recipes and photos to match! If you're looking for something that tastes just as good as it looks, you're search ends there.

Take a look at some of my favorite recipes from her and recipes that I'm just dying to try.

Pad Thai

"Pad Thai"

"Plum Pie"

"Fruit Stew"

"Bok Choy Stir Fry"

"Cream of Broccoli Mushroom Soup"

Photo of The Day: "Welcome To Today"

 

I know how common it is for us to just say "I will, but tomorrow." As days go by that "tomorrow" never happens , we just continue to push all the things that our hearts desire to tomorrow. But how about today? How about making today the time to change because ,really, no one knows if we even have a tomorrow. "carpe di em"

"To change one's life:  Start immediately.  Do it flamboyantly.  No exceptions. " -William James

3 Idiots

I recently was given the pleasure to watch this amazing movie. For those of you who have never ventured out into foreign movies, I'm pleading you that of all the movies to watch this is the one you really must watch!
3 Idiots, produced by Vidhu Vinod Chopra and directed by Raju Hirani,  was the top movie in India in 2009. In a country were being  at the top of your class is the number one priority, this movie teaches it's young ones (and the "wiser") the most important lessons in life, all by keeping true to its Indian roots. Lessons of love, passion, education, and friendship, you will walk away from this beautifully bright colored movie looking at life with different, refreshed, eyes.  I believe this movie was a big step for not only the Indian movie industry but the movie industry in general! It's been so long since we've been able to see a movie that touches the hearts of so many people throughout the world with a modern moral-or-the-story theme and a dash of traditional Bollywood love. If you want to feel inspired I encourage you to please, please, please, find and watch this movie - with, of course, English subtitles!

Here is a clip of the main characters motto being told to friends in a beautiful, and catchy, song - Bollywood style! Before they all broke out into song this is what was said:

Rancho: "Take your hand, put it over your heart, and say 'Aal izz well'.... I understood that THIS HEART scares easily... You have to trick it... However big your problem is, tell your heart, 'All is well, pal... All is well.'"
Raju: That resolves the problem?
Rancho: No, but you'll have the courage to face it

Workout: Keep Pushing - Beginner to Intermediate

Do you ever feel like you can't do something even before you try to do it? I know I have! But I learned that sometimes the best things in life are the things you thought you couldn't do, to come to this realization all you have to do is go at it with a drive. Push away any negative thought you have when going into it and don't let your worries get in the way of a possible achievement for yourself. If you feel like you can do it, but others think you can't - Push them out of your way! Show them that you can and you will!

Today's workout is all about this, pushing to reach for our goals! You'll complete the following 5 exercise, 1 minute each, then rest about 1 - 2 minutes. Try to aim for 3-4 Rounds with pushing in mind. Every time you feel like you can't complete another rep or round just tell yourself you can! Imagine that with every push your showing the haters out there that there's no stopping you.

Keep pushing guys!

• Equipment Needed:
• Dumbbells or Heavy Objects
• Bench, Chair, or Edge of Bed
• Timer

• Fitness Level
• Beginner to Intermediate

• Exercise How-To:
• Surfers
• T- Push Ups 
• If you can't do full push ups, bring your knees down to the floor.
• Thrusters
• Bench Dips
• The straighter your legs are the harder it is, adjust to what you can do.
• Split Jumps

The Vitamin Wheel

Click the different tabs at the bottom to find out which Fruits and Vegetables can give you your needed vitamins!